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Part 2: Stress and Your Diet – Foods to Avoid and Foods to Embrace

Avoid foods that are linked to stress and anxiety.

  1. Caffeine: Caffeine in the form of coffee and soft drinks can cause nervousness, irritation and palpitation
  2. High salt and processed food: High salt consumption increases the risk of heart
  3. Smoking: Causes tension, irritability and sleeplessness and is also linked with cancer.
  4. Alcohol: It depletes the vitamin B which are essential for reducing stress.
  5. Refined sugar: Refined sugar in candies, pastries, soft drinks, ice cream, and biscuits can give a quick energy boost, but it’s often followed by a sugar “crash.” This effect is due to how sugar impacts blood sugar levels. Instead of reaching for sugary treats, try a fruit salad, a homemade fruit-and-nut yogurt, or even a few squares of dark chocolate.

Certain foods are known to help relieve stress and anxiety and should be included regularly in your diet.

  1. Plant-Based Foods: Vegetables, fruits, legumes, nuts, seeds, and whole grains are packed with essential vitamins and minerals. Maintaining a plant-based diet, especially during stressful times, ensures your body functions optimally.
  2. Herbal Teas: Herbal teas like chamomile, lavender, and passionflower have calming properties that help you relax, reduce stress, and promote better sleep.
  3. Yogurt: Yogurt can help alleviate anxiety by supporting gut health. The brain and gut are connected, so stress can affect digestion. Probiotic yogurt consumed twice a day reduces brain activity in emotional areas, aiding in stress relief and anxiety management.
  4. Dark Chocolate: Cocoa in dark chocolate is rich in antioxidants that buffer stress. Opt for a chocolate bar with over 70% cocoa to enjoy its stress-relieving benefits.
  5. Avocado: Avocados are rich in Vitamin B6, which aids the production of serotonin, a neurotransmitter that influences mood. They also contain other B vitamins and healthy fats, which support the nervous system and reduce anxiety.
  6. Blueberries: Blueberries are high in Vitamin C and antioxidants, helping to repair and protect cells under stress. They also act as a healthier alternative to sugary snacks, boosting immunity and maintaining gut health to reduce anxiety.
  7. Almonds: Almonds are a great source of magnesium, a mineral known to alleviate anxiety-related symptoms. Including them in your diet can effectively support stress management.

In conclusion, the one important to remember is that making mindful dietary choices can significantly affect your stress levels. By avoiding certain foods and incorporating others, you can help manage your stress more effectively. Adjust your diet gradually, and over time, you may notice a positive change in how you feel both mentally and physically.

If you found this article helpful, let us know in the comments below! 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.

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Stress and You: A Comprehensive Guide to Managing Life’s Challenges-Part-1

India is still stressedPicture yourself about to deliver a crucial presentation at work. Standing before your colleagues, you feel your heart racing, your hands slightly sweaty, and your mind zeroing in on every word you’re about to say. That surge you feel? It’s stress at work—a natural response gearing you up to perform at your best. In this moment, stress isn’t a barrier; it’s a boost, keeping you sharp, focused, and ready to engage.

Stress plays a crucial role in many areas of our lives, whether it’s the drive to excel in an exam, perform well in a major game, or stay alert in a risky situation. However, like a double-edged sword, while stress can provide a helpful boost, excessive stress can start to hold us back. By understanding what stress is and how it impacts us, we can learn to harness it when it’s useful and manage it when it starts to feel overwhelming.

Let us understand what is Stress?

Stress is the body’s natural reaction to any demand or threat. When we sense danger—whether it’s real or perceived—the body triggers an automatic “stress response” designed to protect us, keeping us focused, energized, and alert. In emergencies, stress can even be life-saving, providing extra strength and heightened awareness to face the challenge.

However, stress isn’t always a negative force. It can serve as a motivator, helping us rise to challenges. For example, stress can keep us sharp during a work presentation, boost our focus in a game, or push us to study for an exam rather than indulge in distractions. In this way, stress can empower us to exceed our limits and achieve our goals. But when stress becomes chronic, it can start to affect our health, making it essential to manage it well.

What happens when you’re stressed?

When you experience stress, your nervous system releases a surge of stress hormones, including adrenaline and cortisol, priming your body for action. Your heart beats faster, muscles tense, blood pressure rises, breathing quickens, and your senses sharpen. However, after a certain point, stress ceases to be helpful and can begin to harm your health, mood, productivity, relationships, and overall quality of life.

Common symptoms of stress-

Cognitive symptoms

  1. Memory problems- Inability to concentrate
  2. Constant worrying
  3. Mood swings, irritability, anger

Physical symptoms                                                                              

  1. Chest pain, rapid heart rate
  2. Frequent colds or flu
  3. Aches and pains
  4. Dark circles, skin pigmentation

Behavioral symptoms

  1. Eating more or less
  2. Sleeping too much or too little
  1. Withdrawing from others
  2. Procrastinating or neglecting responsibilities
  3. consuming alcohol, smoking, or drugs to relax, Nervous habits (e.g. nail biting)

Health Problems Related to Stress:

Diabetes

Stress can worsen diabetes in two ways. Hormones like cortisol, cortisone, and hydrocortisone play a major role in the body’s response to stress. Under the influence of cortisol, blood sugar levels are maintained and can even rise during stressful times. These hormones are responsible for converting glycogen into glucose. Any type of stress increases cortisol levels in the blood. Additionally, stress raises the likelihood of unhealthy behaviours, such as poor eating habits and excessive drinking.

Hypertension and Heart Disease

People who are stressed have a higher risk of high blood pressure and heart problems. Stress can directly increase heart rate and blood flow, causing the release of cholesterol and triglycerides into the bloodstream. It’s also possible that stress is linked to other issues—like an increased likelihood of smoking or obesity—that indirectly elevate heart risks.

Things to do to effectively manage stress:

  1. Eat a well-balanced diet, food rich in important vitamins and minerals that help in managing stress (we will discuss the food helping in managing stress in PART 2)
  2. Yoga is a popular physical and mental health enhancer
  3. Exercise can be a great stress reliever. It changes one’s outlook and the day will seem far less tense.
  4. Massage is a form of enforced physical relaxation and mental relaxation to reduce stress.
  5. Being assertive. Assertive people tend to have less conflicts, and are understanding.
  6. Cultivate the power of patience, it will do you a lot of good.
  7. Keep yourself occupied so that your mind doesn’t think of those matter that hurt you. (example if watching news that make you sad .. try not to watch it and watch something funny and light.).
  8. Read books that motivate you.
  9. Try doing things that make you happy. For instance playing your favourite sport, going on a long drive, hanging out with friends or calling them home.

This concludes Part 1 of our comprehensive guide to stress management. We hope this article provided valuable insights into understanding and managing stress effectively. Stay tuned for Part 2, where we’ll delve into the role of nutrition and advanced strategies in stress management.

For more informative articles on health and well-being, explore Healthy Reads. For further guidance on managing stress and lifestyle, speak to a certified expert 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.

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High Intensity Interval Training and Its Benefits

HIIT and its benefitsYou’ve likely come across the term HIIT in recent years. High-Intensity Interval Training is an exercise routine that many people swear by to get optimal results! While there may be some confusion about what HIIT entails and who should do it, we’re here to clear things up!

What is High Intensity Interval Training?

HIIT, or High-Intensity Interval Training—also known as Sprint Interval Training or High-Intensity Intermittent Exercise—is a workout designed to aid in fat loss and increase stamina.

In this routine, a person performs a burst of high-intensity exercise (like sprinting for 30 seconds) followed by a short burst of active rest (like walking or jogging for 30 seconds) for a total of 4-5 minutes. You then take a minute or two of rest and repeat the same pattern with different exercises.

The main focus of this routine is continuous movement, alternating between high and low-intensity exercises. HIIT is suitable for all ages and can be done 4-5 times a week for best results.

It’s advised to start with a 1:1 ratio of high to low intensity—30 seconds of high intensity followed by 30 seconds of low intensity. As you progress, you can increase this ratio to 2:1.

Benefits of HIIT

  1. Quick Workout For Busy Individuals: HIIT workouts can range from 10 to 45 minutes, combining one or multiple exercises. It’s the perfect workout if you’re short on time but still want effective results. You can burn up to 500 calories in a 40-45 minute session, depending on the exercise and ratio chosen.
  2. Fat Loss: HIIT quickly raises your heart rate to the fat-burning zone and keeps it there, as there’s no rest. This provides excellent fat-loss results in a short period compared to traditional cardio, and the results are noticeable.
  3. Increased Endurance: This routine is highly effective for building stamina, even if you start at lower speeds. Many who practice HIIT have noticed they can run longer and faster after consistently following the routine.
  4. Improved Brain Functioning: Research conducted at various institutes has shown that following a HIIT routine for some time can lead to the following changes that enhance brain functionality:
    • Increases neuron count
    • Improves cognitive function
    • Reduces nerve stiffness and inflammation
    • Promotes new blood vessel development in the brain
  1. Better Physical Performance: Research from the University of British Columbia revealed the following benefits of HIIT compared to traditional, moderate-intensity workouts:
    • Enhanced stamina
    • Greater endurance
    • Boosted metabolism
    • Increased speed and agility
    • Higher peak power

As we can see, HIIT is more than just a popular method for fat loss; it also improves essential aspects of both mental and physical performance. You can add HIIT to your current workout or try it instead of your usual cardio routine for a week.

Here is a Quick HIIT Routine You Can Follow  

  • Jumping Jacks – 1 minute
  • Squats – 1 minute
  • Spot Running – 1 minute
  • Squats – 1 minute
  • Jumping Jacks – 1 minute

Rest for 1-2 minutes, then do 2-4 sets depending on your fitness level.

Was this article helpful? Did we miss out on any facts? Let us know in the comments below! For more on fitness and workouts, check out Healthy Reads.

To workout with an expert, you can join our live, interactive, online classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! You can book a class now from the GOQii App.

#BeTheForce 

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Manage Diabetes With These Lifestyle and Nutritional Tips

By this point, we are all well aware of the silent killer known as Diabetes. It is the leading cause of blindness, kidney failure, neurological and cardiovascular disorders. Diabetes Mellitus is a condition in which our body’s ability to utilize glucose from the blood lowers down. It is a disorder of carbohydrate metabolism characterized by impaired ability of the body to produce or respond to insulin. Glucose is the main source of energy to the body’s cells and insulin is a hormone (which is produced by pancreas) that controls the level of glucose in the blood.

Types of Diabetes

  1. Type 1 Diabetes referred to as Insulin Dependent Diabetes Mellitus, is a condition in which the pancreas produce little or no insulin. Such individuals require daily insulin injections. This type of diabetes generally affects children or adolescents.
  2. Type 2 Diabetes referred to as Non-Insulin Dependent Diabetes Mellitus, is a condition in which the insulin production may be normal or even high but the insulin produced is not as effective as normal insulin. This type of diabetes generally affects overweight or obese adults.
  3. Gestational Diabetes develops during pregnancy and usually disappears after giving birth. Women with Gestational Diabetes are at a higher risk of developing Type 2 Diabetes later in life.

Factors Which Cause Diabetes

In order to manage Diabetes or eliminate it from our lives, we must understand the factors that cause it.

  • Obesity: Being overweight or obese has been identified as the number one risk factor for Diabetes. In fact, 80% of people diagnosed with Type 2 Diabetes are overweight.
  • Cigarette Smoking: Cigarette smoke elevates the level of inflammation in your body. This increases the risk of diabetes in smokers as opposed to non-smokers. Smoking can also elevate the level of blood glucose in your body and hence, worsen your insulin resistance.
  • Physical Inactivity: It can increase your risk of diabetes, even if you are not overweight or obese. On the other hand, in case you are overweight or obese – physical activity can help you reduce your risk of diabetes.

Tips to Manage Diabetes

  • Medication: The first line of action to treat Type 2 diabetes is anti-diabetic medications, and/or oral or IV insulin administration. Generally, insulin therapy is prescribed for type 1 diabetes. However, only medicines will not be able to control your diabetes. There are several other attached conditions, which we will discuss further.
  • Quality Sleep: Sleep is extremely important to effectively manage diabetes. Reduced sleep or insomnia can result in hormone fluctuations which in turn leads to a spike in the blood glucose levels, leading to weight gain.
  • Regular Examination: If possible, monitor blood glucose levels regularly in order to ensure that everything is under control. Medication, stress, physical activity, other illnesses and the foods we eat can all impact our blood glucose levels.
  • Stress Management: Physical or mental stress can aggravate diabetes. The degree at which stress impacts our blood glucose levels varies from one person to another. Studies show that almost all kinds of stress leads to a blood sugar spike.
  • Regular Exercise: It not only has a multifold impact on controlling and even reversing diabetes, but also helps in burning fat and maintaining an optimum weight. Practicing any kind of exercise for at least thirty minutes a day can improve insulin sensitivity, help in maintaining blood glucose levels and even diminish the risk of developing heart diseases. Brisk walking, running, cycling, dancing, swimming and biking are some of the recommended exercises that can elevate heart rate and control diabetes.
  • Quit Smoking: Smoking increases the risk of diabetes as it narrows blood vessels, raises blood glucose levels and leads to inflammations.

Nutritional Strategy to Manage Diabetes

Try these nutritional tips and strategies to manage Diabetes effectively

  • The distribution of carbohydrates, fats and protein in the diet should be such that it maintains blood glucose and reduces the risk of cardiovascular diseases
  • Replacing saturated fat with healthy fats such as avocados, nuts and olive oil can reduce insulin resistance and consume lean proteins.
  • Take small frequent meals at regular intervals. Avoid large jumbo-sized meals.
  • Keep a watch on portion size as having too much food can also lead to weight gain and related problems.
  • 1 tsp of overnight soaked Fenugreek seeds or Fenugreek powder should be consumed every day in the morning or can be added with food.
  • Consume more complex carbohydrates than simple sugars as they breakdown and release glucose slowly in the bloodstream.
  • Fiber rich food like whole fruits, whole cereals, whole pulses, salads, sprouts, and green leafy vegetables to be added to the daily diet. Be sure to pick whole fruits over juices.
  • Avoid prepackaged, processed and sugar sweetened beverages completely.
  • Recent study shows consumption of Moringa Leaves, fruits, seeds or powder lowers Blood Sugar levels which in turn helps in reducing Cardiovascular Diseases. Roots of Moringa are to be avoided because of the toxic content.
  • Glycemic Index (GI) of foods is important in deciding whether to include them in the diet or not. Low GI foods are to be consumed to maintain blood glucose levels.

Food Selection As Per Glycemic Index

Food Groups Foods With Low GI

(Permitted in prescribed amount)

 Foods With High GI

(To be restricted)
Cereals Whole wheat flour, wheat bran, Pearl Millet (bajra), Sorghum (jowar), oats, Finger Millet (ragi), Cracked Wheat (dalia), brown rice, barley, whole wheat pasta, multigrain & whole wheat bread. Polished rice, white bread, Sago, All purpose flour, noodles, pasta, corn flakes, puffed rice.
Pulses All pulses can be consumed moderately. –
Vegetables Green leafy vegetables, tomatoes, cucumber, radish, cauliflower, broccoli, cabbage, mushroom, onion, green beans, carrot, green peas, capsicum, gourds, etc. Potato, Beetroot, sweet potato, yam, pumpkin, colocasia (arbi).
Fruits Apple, guava, orange, sweet lime, peach, papaya, pineapple, pomegranate, muskmelon etc. Dates, watermelon, plum, grapes, banana, sapodilla, mango, custard apple, canned fruits.
Nuts & oil seeds All nuts & oil seeds can be consumed but in moderate proportion. –
Milk & milk products Skim milk, cow’s milk, curd, buttermilk. Buffalo milk, full fat milk, cheese, cream.
Fats & oils MUFA-PUFA-SFA in the ratio 1:1:1 to be consumed but not more than 4 tsp/day.

MUFA- groundnut, mustard, linseed, olive, rice bran oil

PUFA- sunflower, safflower, soyabean, corn oil

SFA- Clarified Butter (ghee), butter, coconut oil

 Hydrogenated Vegetable Oil (Vanaspati), Margarine, Mayonnaise.
Sugars – Sugar, honey, jaggery, sugarcane.
Snacks & desserts Roasted bengal gram (chana), makhana, popcorn (low fat), American corn, air fry snacks, steamed snacks. Ice cream, cold drink, pastries, patties, waffles, doughnuts, potato wafers, muffins, all fried and baked items

Diabetes is a disease which can be controlled if we are fully aware of its complications and by following strict dietary and lifestyle protocol. Our priority should be to monitor blood glucose, blood pressure and cholesterol levels and ensure they are in control on a periodic basis to avoid complications in the future.

We hope this article helps you make a shift to a healthier lifestyle and manage diabetes effectively! Leave your thoughts in the comments below! For more articles on managing 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), and reduce HbA1c levels. You can subscribe here.

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