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How Yoga Can Affect Your Endocrine System

endocrine systemYoga not only plays an important role in maintaining our health but also has a very good effect on our endocrine system. Due to a hectic lifestyle and everyday stress, people are experiencing a lot of hormonal problems. Some of the health issues faced by both men and women are hormonal changes, underactive or overactive thyroid and hormonal imbalance. Increase in cortisol levels, insulin deficiency or insulin resistance, early puberty and early menopause are few hormonal disorders that women face. It’s therefore good to know more about the endocrine system. The Endocrine system is a collection of glands that release hormones directly into the bloodstream to the targeted cells.

Why Is The Endocrine System Important For Us?

Endocrine system  helps maintain the body’s homeostasis (balance). Metabolism, growth, sexual development, mental growth, mineral balance, heart rate regulation, setting our sleep cycle, muscular and skeletal growth are the functions of endocrine gland.

Role of the Hypothalamus: Hypothalamus is a part of the brain that is responsible for the direct control of the endocrine system through the pituitary gland. Hypothalamus is also the center of emotions and is affected by strong emotions, odor, powerful thoughts, taste, stress, laughter, etc.

Pituitary gland is the master gland controlling the whole endocrine system including the pineal gland, thyroid gland, parathyroid gland, thymus gland,  adrenal glands, pancreas, ovaries and testes. The hypothalamus sends signals to pituitary gland, which then releases chemicals to stimulate the hormones from other endocrine glands. So this will work like Hypothalamus–pituitary-organ pathway.

The Role of Yoga in Controlling the Hormonal System

  • Pranayama: has a good effect on the endocrine system. Pranayama means stretching , modifying and lengthening the breath. Pranayama has dual benefits. In Pranayama, when you control your breath, it controls both your mind and your body. We supply more oxygen to the lungs which is transported to each and every cell of the body. The blood supply and the oxygen supply to the brain and hypothalamus increases, thereby, improving their functioning. One can control stress and emotions in a better way because stress can disturb the functioning of the hypothalamus. Pranayama improves the relationship between hypothalamus –pituitary and the other glands and thus, the entire endocrine system is balanced.
  • Yog Nidra or Yogic Sleep: is a great way to control stress and emotion. It is not about going to Shavasana and just sleeping but staying awake and controlling your thoughts and senses, replacing negative thoughts with positive ones, relaxing and energizing your mind and body. Yog Nidra will improve the functioning of the brain, hypothalamus and the relationship between hypothalamus and pituitary and the other endocrine glands.
  • Yogic Poses: like Sirsasana, standing forward bend increases blood flow to brain and improves the functioning of the brain and hypothalamus along with improving the  functioning of pituitary and pineal gland. Halasana and shoulder stand improve the functioning of thyroid and parathyroid gland. Ardh Matsyendrasana and Balasana will stimulate pancreas for the release of insulin and glucagon from pancreas. Setubandhasana and Bhujangasana will stimulate testes and ovaries.

We hope this article helps you improve the functioning of your endocrine system and bring balance to your mind and body! Do leave your thoughts in the comments below. For more on how yoga can help you, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

You can also practice yoga online with guidance from a certified expert by subscribing for GOQii Pro Classes within the GOQii App.

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5 Wonder Herbs To Help You Battle Diabetes Naturally

battle diabetesDiabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help control diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes 

  1. Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
  2. Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food. 
  3. Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects  the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
  4. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well. 
  5. Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

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5 Hidden Dangers of Sugary Drinks You Should Know

dangers of sugary drinksAt the end of a tiring day or a hearty meal, one is often tempted to go and reach out for a cold drink! I mean who wouldn’t? It is tasty, refreshing and oddly satisfying. The question is, have you ever wondered what your favourite sugary drinks contain? Ever thought that there might be some hidden dangers associated with consuming sugary drinks?

Most aerated drinks, packed juices, different types of cocktails and other sugary drinks often pose hidden dangers to your health that you may not be aware of. It is important to know why these drinks aren’t good for your health. If you are aware, you can begin making healthier choices and replace these sugary drinks!

1. Huge Amount of Simple Sugars

These drinks contain a huge amount of simple sugars which are readily absorbed in the body. Simple sugars provide empty calories to the body. They also place massive pressure on the pancreas to produce more insulin as sugar levels in the blood increase rapidly and this gives a signal to the liver to convert sugar into fat.

2. Empty Calories

As you’ve read above, sugary drinks lead to weight gain because of extra fat accumulation in the body. Thanks to this, there is an increased risk of cardiovascular diseases, early onset of diabetes, high blood pressure and many other hazardous health ailments that you want nothing to do with!

3. Tooth Decay

This is common for those who indulge more on aerated drinks. As the sugar content in drinks combine with bacteria in the mouth to form acid via a glycolytic process called fermentation which attacks teeth leading to tooth decay. This also leads to calcium depletion from bones giving rise to Osteoporosis in later stages of life.

4. No Added Sugars?

While companies claim that their fruit juices don’t contain added sugars and that diet soda are good for you, the truth is that they contain artificial sweeteners. The thing about artificial sweeteners is that they lead to neurological disorders such as dementia and can even cause strokes. Click here for the study.

5. Zero Nutrients

These tasty and refreshing drinks only contain sugar and no other nutrients. They do not contain vitamins, minerals nor fiber. In fact, they are often associated with an increased risk of cancer, gut issues and as seen from the above study, even dementia.

What Can You Replace Sugary Drinks With?  

Sugary drinks with hidden dangers can be replaced with coconut water, lemon water, buttermilk, Lassi, Jaljeera (Cumin Water), unsweetened flavored milk, coconut milk, cold water, flavored tea, and homemade smoothies or unsweetened shakes.

If you feel thirsty and have the urge to reach out for these drinks, try drinking water instead. It is the ultimate drink to quench thirst and keep you hydrated.

Did you find this article on the dangers of sugary drinks helpful? Leave your thoughts in the comments below!

For more, check out Healthy Reads or connect with a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Tired All The Time? Start With These Superfoods

superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness? 

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness! 

  1. Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
  2. Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well. 
  3. Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
  4. Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
  5. Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
  6. Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
  7. Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline. 
  8. Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels. 
  9. Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
  10. Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer. 

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods. 

For more on nutrition, check out Healthy Reads. If you want to know more about superfoods, nutrition or get a meal plan for a health goal, speak to an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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