GOQii

Blog

Search Results for: food

By Leave a Comment

Dealing with Bone Problems in Menopause!!

The other day one of my patients who is in her 60s fell while walking and she got a hip fracture. When I asked what the reason for your fracture was? She said it’s my old age. I asked if you would have fallen like this 30 years back, would you have got a fracture? She said No.

As we age, naturally our bones start becoming weaker. But there are certain milestones we need to be aware of. And menopause is one important milestone in women’s life.

The menopause is NOT JUST the end of your period cycle. A lot more changes happen in your body before, during and after menopause. And changes in your bones are very important because bone is NOT JUST a hard and brittle skeleton but it’s a living organ, alive with cells. Bones are constantly renewed. And during menopause women may lose bone mass rapidly for several years.

Why is Bone Health Important During Menopause?

Oestrogen hormone is crucial for bone formation. During menopause, oestrogen levels decrease, leading to rapid bone density loss and increasing the risk of osteoporosis, which weakens bones and heightens fracture risk. Bone loss begins 1-3 years before your last period, accelerating rapidly after menopause and continuing for the next 5-10 years, with an average annual bone density loss of 2%.

What to Check for Osteoporosis Risk?

Be aware of conditions that increase osteoporosis risk, aside from menopause:

  • Low Bone Mass: High risk if you had lower bone mass in your younger years.
  • Early Menopause: Increased risk if menopause occurs before age 45.
  • Lifestyle Factors: Smoking and alcohol use elevate risk.
  • Medications: Taking depression medicine or steroids adds further risk.

Steps for healthy Bone Life

  1. Seek Medical Help: Osteoporosis is often called a silent disease because it has no symptoms until a fracture occurs. Don’t wait for a fracture to find out about your bone health. Talk to your doctor about the need for osteoporosis screening. Hormone treatments can also be used to help manage bone density.
  2. Do Weight-Bearing Exercises: Exercise is crucial in preventing osteoporosis. Weight-bearing activities like walking, running, and lifting weights help strengthen bones. Start with light exercises for about 30 minutes daily and include strength training 2-3 times a week. Activities like brisk walking, cycling, swimming, and controlled dancing can be very beneficial.
  3. Eat Calcium and Vitamin D: 50-70% of your bones are made up of calcium. Vitamin D is essential for calcium absorption. Include dairy products, green leafy vegetables, almonds, fish with bones, and soy in your diet. Exposure to sunlight is the primary source of Vitamin D, but dietary sources include egg yolk, fatty fish like mackerel, salmon, tuna, and fortified foods. If necessary, consult your doctor about supplements.

Additional Tips

  • Quit Smoking: Smoking increases the risk of osteoporosis.
  • Limit Alcohol: Reducing alcohol intake can help protect your bones.
  • Reduce Caffeine: Switch to decaf drinks to minimize the impact of caffeine on bone health.
  • Maintain a Healthy Weight: Both overweight and underweight conditions can increase the risk of osteoporosis.

If you or someone you know is at risk for osteoporosis, it’s crucial to take preventive steps before a fracture affects the quality of life. By following a triangle of exercise, diet, and medical help, you can continue to enjoy activities like hiking, dancing, or playing with your grandkids. Take care of your bone health as soon as possible to avoid osteoporosis from becoming a significant issue in your life. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By 4 Comments

Why Chocolate Is So Good For You | World Chocolate Day

world chocolate day

Whatever be the season, whatever be the reason, the very thought of chocolate can make us lick our lips in eagerness. The sweetest day of the year, World Chocolate Day, sometimes called International Chocolate Day, is celebrated annually on July 7.

This day gives us the excuse to indulge in our favorite chocolate, be it milk, hot, a candy bar, a cake, brownies or something layered in chocolate. The world loves chocolate for there’s nothing a chocolate can’t do. It can lift your senses, turn your frown around, fix a heartache and can possibly turn a sad day into a good one!

Whether you’re happy, sad, celebrating, want to gift something- chocolates are what most of us prefer!

Sweet History of Chocolate 

Chocolate may be the “food of the gods,” but for most of its 4,000 year history, it was actually consumed as a bitter beverage rather than the sweet edible treat it is known as today. The creation of the first modern chocolate bar is credited to Joseph Fry, who in 1847 discovered that he could make a moldable chocolate paste by adding melted Cocoa butter back into Dutch Cocoa. By 1868, a little company called Cadbury was marketing boxes of chocolate candies in England.

Science Behind Chocolates 

We all remember the epic line from Forrest Gump – “Life is like a box of chocolates! You never know what you’re gonna get.” However, for chocolatiers, this statement may suggest more than chocolate variety. At the microscopic level, there is more than what meets the eye when it comes to the chocolate we consume.

Chocolate has its own temper, considered a polymorph, which means it can take on different shapes when it solidifies from a liquid form. It gives you the meltdown, to get into the desired shape and flavor. There are various types of chocolate – dark, milk, white and ruby being the most recent.

world chocolate day 2These are made with varying proportions of chocolate liquor, cocoa solids, cocoa butter, milk and sugar. Cocoa is a source of flavonoids and alkaloids such as theobromine, phenethylamine and caffeine. These acts as stimulants to the central nervous system.

The Hormonal Connect 

We crave chocolate because it is good! It tastes good, it smells good and it feels good when it melts in your mouth! And all of these ‘feelings’ arise because our brain releases chemicals in response to each chocolaty experience. The experience of eating chocolate results in feel-good neurotransmitters Dopamine.

Chocolate triggers the brain to release endorphins – hormones that cause your pulse to speed up and give you a pleasant high feeling, rather like being in love. Theobromine and Phenylethylamine in cocoa are also thought to affect levels of serotonin. This can boost your mood and ease depression.

We have to be grateful to the Mayans and the Aztecs for discovering the delight that the cocoa trees have to offer!

Feel like eating one? Go ahead! Today is World Chocolate Day and you must reap the benefits of this awesome treat to the senses. You can learn more about the benefits chocolate offers you here.

Do leave your thoughts or your best chocolate moments in the comment section below!

#BeTheForce 

By 4 Comments

Useful Tips To Boost Immunity During Monsoon

boost immunity during monsoonWe all welcome the monsoon every year to find relief from the scorching summer heat. Rains are beautiful and can quickly elevate your mood. Since monsoon weather is damp and humid, it is the perfect environment for microbes to grow and flourish. Thanks to this, people with low immunity are prone to suffer and fall sick frequently during this season. The weather can ruin your immune system and a good immune system is needed during the rainy season. There are a number of ways to build immunity and one of those ways is by eating healthy food! So, let’s look at some useful tips to boost immunity during monsoon! 

Tips To Boost Immunity During Monsoon 

Here’s how you can improve immunity during monsoon by eating the right kind of food to support your immune system. 

  • Switch to herbal teas: Herbal teas such as Tulsi and ginger tea are your best friends to boost immunity during monsoon. Drinking tea will keep you warm and safe from cold and flu while boosting your immunity. Add a few drops of honey for its antibacterial and anti-inflammatory properties instead of sugar.
  • Stay hydrated: Drink 8-10 glasses of water a day to stay hydrated, as due to colder climate, the water intake is considerably reduced, which is bad for the body. It is the best source to flush out toxins from your body and doesn’t have calories and sugar. Make sure water should be potable to keep waterborne diseases like Jaundice and Diarrhea at bay.
  • Have protein rich food: Protein, a major macronutrient, increases immunity, wound healing and muscle building. Food like dal, pulses, curd, eggs, chicken, paneer, soy, tofu are rich in protein.
  • Have a low salt diet: High blood pressure may weaken the immune system. So, it is always better to have a low salt diet as it prevents high blood pressure and water retention. Fruits like watermelon, muskmelon, cucumber can also lead to water retention. 
  • Prefer curd or yogurt over milk: Curd and yogurt are fermented food, rich in probiotics and the good bacteria present in it can help increase immunity and fight infection and can help your digestive system function well.
  • Include spices: Include more immunity boosting Indian spices in your food like turmeric, fenugreek, cloves, pepper, cinnamon, ginger and curry leaves. They help in digestion and flush out sinus from the body and improve Immunity. Warm water with honey, ginger and black pepper can be a miraculous cure to avoid cold, cough and flu.
  • Improve sunshine vitamin level: Vitamin D or the sunshine vitamin, is an essential micronutrient which can help boost your immune system. It can modulate the innate and adaptive immune response. A deficiency of Vitamin D can make you more prone to common infections. Improve your Vitamin D levels by exposing yourself to morning sunshine and consuming egg, cheese, mushroom and fortified cereals.
  • Eat healthy fats: Include monounsaturated and polyunsaturated fats to your diet. These healthy fats boost your body’s immune response to pathogens as well. These fats are anti-inflammatory and good for your heart too. Nuts, seeds, fish, soy milk, almonds, avocados, walnuts, sunflower, pumpkin, and sesame seeds are prime examples of healthy fats.
  • Eat fruits: Fruits help to build immunity, give energy and are loaded with nutrients such as Vitamin A, C and fiber. Apple, Guava, Banana, Orange, Amla, Papaya, Pomegranate, etc. are the best additions to your diet. Vitamin C helps in iron absorption too.
  • Incorporate vegetables: All vegetables, including green leafy vegetables like cabbage and spinach are good sources of immunity boosting Vitamins A, C, and E as well as folate, antioxidants, and fiber.
  • Limit simple sugar: Most people are aware that eating sugar has negative consequences on their health, leading to things like obesity and diabetes. However, most of them are unaware that it has an effect on the immune system as well. It lowers the ability of white blood cells to fight and destroy bacteria.
  • Avoid outside food: Foods like sandwiches, pani puris, samosas, etc. may seem tempting during monsoons but they may contain bacteria that might cause indigestion. Avoid pre-cut or raw foods/fruits as they could contain germs which may lead to food poisoning and lower your immunity.

Apart from the above food tips, you also require adequate, good quality sleep. Keeping your mind stress-free also helps. Don’t forget to exercise regularly as it boosts your immune system by regenerating your immune cells. 

Underactive and poor immunity can make the body more prone to a host of gastrointestinal problems and monsoon related ailments. Under the current circumstances as well, keeping your immunity level high could be the only way to cherish good health while enjoying the rains.

If these tips to build your immunity during monsoon helped, let us know in the comments below! Find more tips on staying healthy during the monsoon here.

You can also get these tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

By 3 Comments

12 Amazing Home Remedies To Reduce Acidity

reduce acidityAcidity can literally be a pain to deal with but before we move on to home remedies to reduce acidity, it’s important to know its origin, symptoms and causes. Hydrochloric Acid (HCL) is produced in the stomach to digest food and it plays an important role in digestion but sometimes, HCL is produced when there is no food inside the stomach and it leads to the eruption of the lining of the stomach, giving rise to acidity. 

Sometimes, the acid finds its way to the esophagus and you experience inflammation and a burning sensation in the food pipe. This needs to be treated as soon as possible as it may lead to ulcers. Meal timings, physical activity, proper sleep, no stress, less consumption of tea or coffee, moderate intake of alcohol and modification in cooking are some of the key points which help keep acid under permissible limits.

Simple and Effective Home Remedies to Reduce Acidity 

Let’s look at some simple but amazing home remedies to reduce acidity which can be easily included in your daily routine: 

  1. Basil Leaves: are easily available. One can chew a few leaves of basil or can have basil tea as its calming and soothing properties help reduce acidity. 
  2. Fennel Seeds: can be chewed after meals to increase the rate of digestion and they help in reducing acidity. Fennel tea can be taken 1-2 times a day or it can be infused with water and taken on an empty stomach to curb acidity from morning itself.
  3. Curd: are always considered important for digestion and lactic acid present in them normalizes the acidity in the stomach. You can also add roasted cumin powder, a pinch of black pepper and a few leaves of mint & coriander to ease digestion.
  4. Ginger: Grated Ginger can be boiled with water and that water can be taken the whole day or before and after meals to increase the rate of digestion. Ginger tea with honey can be taken without milk to reduce acidity.
  5. Banana: gives instant relief from acidity. It can be taken during morning or mid morning and can also be combined with curd.
  6. Carom Seeds (Ajwain): Ajwain water can be taken on an empty stomach (1 tsp of ajwain can be soaked in a glass of water overnight) or ½ tsp of ajwain with a pinch of black salt can be taken after meals to ease digestion.
  7. Cumin Seeds: 1 tsp of cumin seeds can be soaked overnight in a glass of water or can be boiled in water and its water can be taken after meals to increase the rate of digestion.
  8. Cold Milk: gives instant relief from acidity and one can have a cup of cold milk to neutralize gastric acids in the stomach. For those who are lactose intolerant, other options should be taken into consideration.
  9. Cardamom: Chewing 1 cardamom pod after meals prevents acidity, flatulence and aids in digestion.
  10. Coconut Water: turns the pH of the stomach alkaline and thereby prevents acidity and the lining of the stomach from getting ruptured.
  11. Aloe Vera: Always go for fresh aloe vera! Mix the pulp with some water and have it 2-3 times a day. Otherwise, you have to go for organic aloe vera juice.
  12. Lemon Juice: Have some lemon juice in lukewarm water on an empty stomach the first thing in the morning. It helps a lot in reducing acidity.

These are a few home remedies which you can use to reduce acidity. Last but not the least, positive lifestyle modifications also go a long way. Before you switch to any of these foods, consult your doctor, coach, nutritionist or dietitian. 

We hope this article helps you. Do leave your thoughts in the comments below. For more on acidity, digestion, nutrition and other lifestyle issues, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]