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5 signs you’re not getting enough Protein

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The food market is constantly advertising about adding protein to all edibles, and this might mislead you into thinking that you are consuming an abundance of this key micronutrient in your diet. This might not be the actual scenario and a lack of protein may be ruining your health and your effort in the gym.

While protein requirement varies for every individual depending upon body weight and activity levels, there is no doubt that an adequate amount of protein keeps the body lean and preserves muscles strength as we age. If you are unsure about the amount of protein you are getting and wondering if it’s enough to fuel your fitness goals, here are a few ways to know.

  1. Your hair starts Thinning

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Hair thinning is a major concern these days and it haunts both genders equally.

But why? And how is protein linked to it? So, here is the answer. If you don’t nourish your body with adequate protein, then it looks for “non-essential” body parts like hair to pull protein from. The body needs nutrients for the basic functioning. Once your hair is deprived of the nutrient it needs, it starts thinning and even falling out. Next time when you observe hair fall or thinning, consume a high protein diet.

      2.Constant Injuries

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Injuries, as we all know, are barriers we have to overcome amidst our fitness journey.  But why do people get injured so frequently? Let’s solve the query. Apart from muscle loss, a lack of protein in diet precipitates several perils such as loss of bone mass and osteoporosis. The body tends to face difficulty in absorbing calcium which most likely will make you prone to injuries. This is the reason why we lack stamina during high-intensity workouts. So, if you are constantly injured, you may need to increase your protein intake. Some rich sources of protein are Seafood, white meat, eggs and green vegetables. Hog on them to keep the doctor away.

       3. Workout Doesn’t Entail Results

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It takes a lot of dedication and effort to wake up each morning and workout. Still, the scale in the weighing machine is not changing? So, here’s the answer to “But why?” Protein is crucial for building new muscle mass and also important in sustainable energy and motivation. It adds up the strength to recover the muscles post workout. A low protein diet may make you suffer muscle atrophy which is a condition when your body starts cannibalizing the tissue for fuel. If you don’t serve your muscle composition with adequate protein, no matter how much you work out, the results will always be below your expectation. Therefore, always consume a protein-rich pre/post workout meal for faster and better results.

       4. Unexpected Anxiety and Food Cravings

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Do you often lash out at your co-worker or others around you? This is not always stressing. Let’s dig deeper. Serotonin is a hormone that regulates calmness, and protein plays a vital role in helping the brain synthesize serotonin. Also, if you don’t consume enough protein, your body causes spikes and crashes of insulin, resulting in a craving for carb-rich snacks. Your body’s demand for biscuits and other oily snacks is not because of taste but because of lack of protein. Serotonin also helps in regulating the spike of insulin in your blood, so a lack of serotonin will result in imbalanced amounts of insulin in the blood. So, if you are unable to tame your temper or are craving for greasy and unhealthy snacks, it could be a sign of protein deficiency. When you feel anxious next time, you know what you need.

 

 

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The Biological clock- Is it ticking?

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You must have heard many say ‘biological clock is ticking’. Did you ever know what is the phenomenon behind biological clock is? Biological clock is nothing but an internal mechanism which controls the rhythm of the activities and rest within 24 hours.

Why do we sleep, eat, and wake up, clear bowels at the same time daily? We call it a routine. Basically, it is a Biological clock that has been set to our body over the years. That’s how our body reacts or starts giving us signal at a specific time. A “master clock” in the brain coordinates all the body clocks so that they are in synch. It is nothing but a group of   nerve cells in the brain located in the hypothalamus.

Two internal systems interact to regulate when we sleep and when we are awake. These systems monitor our need for sleep based on how long we have been awake that’s how it counterbalances with each other. However, because they operate independently, they can become misaligned by external factors as light and temperature, suggesting that they are somehow caused by the external changes. Disruption to daily rhythms usually has a negative effect in the short term.

Studies have also shown that light has a direct effect on human health because of the way it influences the circadian rhythms. Research has been finding that the body’s clock is responsible for more than just sleep and wakefulness. Other systems, like hunger, mental alertness, and mood, stress, heart function, and immunity also operate on a daily rhythm.

Why the biological clock becomes disrupted in certain people, or naturally with age, is not completely clear. There are many reasons for our body clocks to go out of sync, which probably involves a combination of genetic predisposition and lifestyle choices, such as alcohol consumption.

Environmental disruptions to the body’s clock

Jet Lag

‘Living out of your suitcase’ is a phrase we often use for people who travel a lot.  Constant travelling outside of the country is a prime example of how we can disrupt our own body clock. When jet lag sets in, we feel disoriented, foggy, and sleepy at the wrong times of the day because, after changing time zones, our body clock tells us it’s one time and the outside environment tells us it’s another. In fact, jet lag can be considered one type of circadian rhythm disorder. It can be treated simply by allowing the body to adjust to the new time, although it may take several days for external cues (light) to help the internal clock catch up or fall back with its new cycle.

Working in Shifts

Working in shifts is another example of how we can get ourselves off-routine, and this too can develop into a circadian rhythm disorder over the long term. People who work the night shift not only have a hard time with their sleep patterns (feeling sleepy at work or experiencing insomnia during the day), but other systems in their bodies can also feel the effects and they can be chronic. It’s not clear exactly why this connection exists, but weight gain or metabolic changes may be involved.

Biological and genetic disruptions and their implications on health

The Rhythm of the Heart

The heart is one organ that, although it can keep time by itself to some degree, it relies a lot on the brain’s biological clock for cues. For years doctors and researchers have noticed that heart problems like fatal arrhythmias are more likely to occur at certain times of the day. It can occur wither in the early morning and to a lesser degree or in the evening hours. Taking blood pressure medication in the evening seems to improve its effectiveness because it works with the body’s circadian rhythms.

Immunity and Vaccinations

Most of us have experienced being more susceptible to getting sick when sleep-deprived. The reason for this appears to be that certain chemicals responsible for immune function, like cytokines, wax and wane throughout the day and sleep deprivation deprives us of their best effects. Body rhythms don’t just enhance vaccine’s ability to provide immunity; they can affect the body’s ability to battle infection on its own.

Rhythm and Moods

Our internal clocks controls whether we feel up or down emotionally. People with mood disorders like depression, bipolar disorder, and seasonal affective disorder (SAD) have altered circadian rhythms. In fact, sleep disturbances, both sleeping too much and too little, are one of the key symptoms of depression and other mood disorders.

The relationship between body rhythms and mood is an intricate one, and it has to do with how the brain chemical serotonin fluctuates in relation to the light-dark cycle and throughout the year as the days become longer and shorter.

The circadian rhythm-mental health connection has also been linked to disease states like Alzheimer’s, Parkinson’s, and Huntington’s, and even autism spectrum disorder. Researchers are finding that disrupted daily rhythms can be good predictors for the development of mild cognitive impairment that comes with age, and even for dementia.

Keeping Time

Paying attention to the body’s natural rhythms is probably more important to our health than we realize. It’s not just sleep deprivation that affects our well-being, but it’s also the alteration of our biological rhythms that can interfere with so many body functions, making us more prone to health problems like infection, mood problems, and even heart disease. But keeping your schedule on track as much as possible is probably the best advice.

Avoid disruptions to your eat-sleep cycles. Practice good sleep hygiene, and stick to a sleep schedule that works well for your body to keep the system in its natural rhythm. Turning in a little earlier, cutting back on caffeine late in the day, and saving that last bit of work for the morning rather than staying late up to finish it, can make a big difference in how your internal clock functions and in how you feel.

Our clocks influence alertness, hunger, metabolism, fertility, mood and other physiological conditions. For this reason, clock dysfunction is associated with various disorders, including insomnia, diabetes and depression. There’s only so much we can do until our body and its clock are in equilibrium again.

So, watch your clock and maintain the rhythm!!

 

 

 

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Steam or Sauna- which is better for health

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After a long tiring day or a hectic week, we all deserve to relax and rejuvenate ourselves and get pampered. There is no better way to do this than by visiting a health spa/gym with a steam room and sauna? Isn’t it?

Did you know that there are health benefits to using a sauna or steam room?

But, in the Sauna vs Steam room debate—which treatment wins?

Steam bath also called as Turkish style bath provides moist heat. The temperature in a steam room may range from 100 to 120 degrees Fahrenheit, but it may feel warmer because of the high humidity.

The gentle warming of the muscles through steam treatment is increasingly found to improve your health and feeling of well-being. The steam room helps to open up airways which improve your breathing and alleviates congestion. The wet heat from the steam room thins and opens the mucous membranes in the body, which helps to relieve pressure. This helps in releasing congestion and sinus relief

For people with bronchitis and asthma, sitting in the steam room might not suit you. This could vary from person to person. If you are stressed and anxious about sitting in a steam room, you can opt for taking steam inhalation (using a bowl). The moist heat will loosen the sputum and clear the airways.

The steam room also increases metabolism and can help in weight loss. The steam room causes you to sweat, which means that your body is losing excess resulting in shedding some pounds. The sweat also helps to remove toxins and cleanses the body.

Being in the steam room can also decrease your body’s production of cortisol— the stress hormone. In fact, the simple act of sitting quietly for ten minutes provides that benefit. When the cortisol level drops, you can feel more in control, relaxed, and rejuvenated.

The pain you feel after working out is called delayed onset muscles soreness (DOMS). Moist heat works best for muscle recovery. So it’s best to take a steam bath after a good intense workout at the gym. A steam room can also be used before a workout, as it helps to loosen up the joints and increase flexibility.

Steam bath helps to boost immune system. Exposing your body to warm water stimulates leukocytes, which are cells that fight infection. Steam bath also helps to clear out any impurities from the skin which is especially good for those who have acne.

Now let’s understand what is Sauna?

The sauna uses dry heat method. In a sauna, the temperature range is about 170° to 190°F. The dry heat from a sauna soothes your nerve endings and warms and relaxes muscles, in turn relieving the tension from your body and minimizing joint pain. This is especially beneficial for those who suffer from illnesses such as arthritis, painful migraines and headaches, saunas can be used as a means of calming the body and relieving it of stress.

The heat from the sauna helps the body release endorphins, a feel-good chemical that reduces the effects of stress on the body which can relax you enough to sleep better. Sauna is better for muscle relaxation and lowering blood pressure. Sauna opens up your pores and increases blood and lymphatic circulation, which will effectively aid in softening your skin.

Sauna improves blood flow to our skin, which helps in the growth of new skin and also removes all the dead cells that were building up previously. Thus, Sauna helps you look younger. A sauna will help to eradicate blackheads to give you clearer skin.

Sauna helps in improving endurance during sports. Our body has a certain level for heat tolerance. Regular use of saunas increases the heat tolerance threshold. This leads to significant improvements in endurance, feel less fatigued and maintain energy levels during sports.

A sauna can make your hair look great. We have a special gland called the sebaceous gland on our scalp, which releases compounds that help condition and moisturize our hair. Spending some time in the sauna activates this gland, which will then release these useful compounds, thereby helping to make hair look great

So, the debate continues. Each has its own benefits.

To decide which one is better for you, you might want to ask yourself, which steam room or sauna is closest to me? Do I prefer dry heat or moist heat? Which facility am I likely to use on a regular basis?

Before you hit steam or sauna room…do consider the below precautions.

Precautions: Do make sure that you don’t stay in there too long—spending too much time in a sauna can lead to excessive thirst and too much time in a steam room can cause dizziness or even a rapid heartbeat.

It is advisable not to spend longer than 15-20 minutes inside. It is important to drink plenty of water prior, as well.

It is advisable to wear a towel and flip-flops or shower shoes when inside a steam room.

So, Get yourself relaxed, rejuvenated on this weekend in a different style.

NOTE: If you are pregnant, immune-compromised, or recovering from surgery, avoid the steam room and sauna until you get the green signal from your doctor.

 

 

 

 

 

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8 healthy food pairings to boost your health

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This must have happened many times that some food products taste horrible when eaten alone and tastes too good when combined with some other food products?

That’s the way nature has designed it for us. Nature has pre-planned the best food combination for us, it just takes the right time to know it! Well, it’s not just about the taste but, it is also about the nutrients which you get out of those food combinations!

Have you heard of food synergy? Different components in a single food can work together to benefit our health, and so can components in different foods that are eaten together. David Jacobs, PhD, a researcher from the University of Minnesota, loosely defines food synergy as the idea that food influences our health in complex and highly interactive ways. Simply put, Food synergy is nothing but nutrients that work together better.

It reminds us of how a variety of foods in our diet will help us live a healthy life! At GOQii we are celebrating Food Synergy….Let me take you through some food synergies that you adopt in your daily life.

(1)   Rosemary and meat

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Not many people must have heard about rosemary but, it is a very useful herb which is an excellent antioxidant having a good amount of carnosol and carnosic content. This herb is native to Mediterranean. People who cook non-veg might have no idea about what happens to the meat when it is cooked at a very high temperature. Well, when meat gets exposed to high temperature, carcinogenic compounds such as heterocyclic amine is formed which is very dangerous. If meat is marinated with rosemary herb, these carcinogenic compounds will be neutralized because of its antioxidant properties.

A study by Dr. J. Scott Smith of Kansas State University in Manhattan further endorses the above statements. He studied Heterocyclic Amines (HCA’s), which are carcinogenic compounds that form when meat is cooked at high temperatures. He found that adding rosemary extract to ground meat reduced the amount of cancer-causing compounds created during grilling. He attributed this to the antioxidants found in the rosemary extract.

(2)  Green tea and lemon drop

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Green Tea is a great elixir and did you know that by adding lemon to your cup of Green Tea you can reap a lot of benefits. Various studies have also proved this to be right. Catechins, the main health compound in tea tied to reduced risk of cancer, heart attack, and other diseases, unfortunately, isn’t absorbed very well in the intestines. After digestion, less than 20 percent of catechins remain.

In two studies, by Purdue University, researchers found that adding lemon juice, other citrus juice, or vitamin C helped the body absorb as much as 13 times the healthy catechins than normal. The addition of lemon juice caused 80 percent of the catechins to remain. The studies tested the effects of absorption with both rats and a human digestive model.

Lemon is rich in vitamin c (water soluble vitamin) and green tea is rich in antioxidant compounds such as catechin. When both of these are combined, lemon will increase the absorption of antioxidants making this combination the most widely used combination among people!

 (3)  Virgin Olive oil and tomatoes

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How many of you are aware of the benefits of mixing Olive oil and tomatoes? I have seen many people using this combination mostly as their salad option. Why and how is it healthy we shall find out?

The bioavailability of olive oil and tomatoes is very high. These two Super Foods protect, energize and satiate; together, they amplify each other’s already extraordinary benefits. Tomatoes are rich in lycopene which is a phytochemical/phytonutrient which will help in maintain heart health and can reduce the risk of having prostate cancer drastically. Tomatoes basically have carotenoids which are fat soluble and only with fat, these carotenoids would be available in the body. Virgin Olive oil is very rich in good fatty acids and there is nothing better than choosing olive oil as a support for better absorption of fat soluble vitamins.

Merritt Rosen who holds a Masters in Health and Consumer Psychology from New York University calls Extra Virgin Olive Oil and Tomatoes- the hottest power couple. According to her pairing virgin olive, oil and tomatoes are the best thing one can do. Not only does heart healthy EVOO protect cells against damage and inflammation and promote healthy skin from the inside out, it also helps ensure the absorption of these fat-soluble carotenoids.

 (4)   Milk and eggs

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Did you know that Marilyn Monroe’s daily diet consisted of two raw eggs whipped in warm milk for breakfast? Rebecca Harrington, in an article in ‘The Cut’ magazine, quoted an old interview of Marilyn Monroe in 1952 to the now defunct Pageant Magazine in which Monroe describing her daily diet said, “I doubt any doctor could recommend a more nourishing breakfast for a working girl in a hurry.”

Milk and eggs are so far the best examples of perfect food synergy! There is nothing like having a glass of milk and boiled egg for your breakfast. Egg yolk is very rich in vitamin D and milk is rich in calcium. Vitamin D helps in increasing the calcium absorption which will keep your bones healthy and thus it reduces the risk of osteoporosis and osteoarthritis in the body.

(5)  Garlic and Fish

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Facing cholesterol issues? You must give this food synergy a try. For all non-vegetarians, this food synergy is a boon. Here is why it is a boon?

Garlic is rich in sulphur compounds which help in fighting diseases and fights against the inflammation in the body. Fish is a very rich source of protein. If these 2 super foods are combined together, their power of fighting diseases drastically increases.

Adding garlic to fish will help in lowering bad cholesterol and also maintain your triglyceride levels!

 (6)  Curcuma longa (turmeric) and pepper

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There are many types of research and articles which are being published on benefits of turmeric. Although the therapeutic use of Curcuma was recorded as early as 1748, the first article referring to the use of curcumin in human disease was published in 1937 by Oppenheimer. In this study, the author examined the effects of “curcumin” or “curcunat” containing 0.1 g to 0.25 g sodium curcumin and 0.1 g calcium cholate in human biliary diseases.

Curcumin has various properties like lowering bad cholesterol, prevents cancer, boosting liver function and more. But, when it comes to its absorption, only curcumin might not benefit. Adding pepper to it will boost the absorption of curcumin ( the active ingredient in turmeric) and bring out major benefits to the body.

 (7)  Spinach and lemon drops

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We might have heard about spinach being rich in iron and we should include it in our daily diet but we might not know that iron is spinach is not readily absorbed in the body. Absorption of iron is very poor but, if you add lemon drops to it, iron absorption will be increased. Vitamin c helps in increasing the absorption of iron in the food.

 (8)  Rice and vinegar

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There are many myths about rice and one of them is that a diabetic should avoid taking rice. It is said that rice spikes up the sugar levels. Adding, vinegar to your rice will slow the blood sugar spike. So, diabetics can take rice to some extent and this is also good for people looking for weight loss and loves eating rice!

Conclusion:

It is always good to know about food combinations which will help in boosting your health! Vitamin D & calcium and Iron and vitamin C combination must be taken care off. There are food combinations which should be avoided which will be covered up in my next blog. Until then stay tuned!

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