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Natural Bodybuilding vs Steroid Bodybuilding

natural bodybuilding vs steroid bodybuildingThis topic is one of the most discussed in the bodybuilding community and is very controversial too. Both natural bodybuilding and steroid bodybuilding have been practiced since long and each group feels that their method of body building is “right”. Before coming to a conclusion, let’s first understand the difference between the two and then decide which one is better.

Natural Bodybuilding 

  • Naturally bodybuilders do not use any sort of synthetic steroids or other drugs in order to build more muscle mass or get leaner. They entirely rely on lifting heavy weights, consuming a healthy diet and getting plenty of rest.
  • Natural bodybuilders may not be able to put on as much muscle mass as steroid users but they build muscles that are long lasting and sustainable.
  • Besides building muscles that last, they have a better overall health and faster metabolism.
  • It reduces blood pressure, increases bone density and keeps cholesterol levels under control. It improves your metabolism, reduces your fat percentage and is a great stress buster.

Steroid Bodybuilding

  • These builders use Anabolic-androgenic steroids. These drugs are a synthetic form of testosterone (the male hormone), are injected into the body for quick benefits but are illegal in most competitions.
  • Steroids may give you the pump to train at a higher level than you could possibly do naturally. Your recovery rate would be faster, you would be able to train for longer and build more muscle mass but all of this comes with several side effects and are potentially dangerous, in the long run!
  • Some of the serious side-effects of taking steroids for bodybuilding include:
    • Hormonal Imbalances – Suppressed Testosterone Production 
    • Infertility, low libido, testicular atrophy, Gynecomastia (breast tissue growth in a man) 
    • Accelerated Hair loss
    • Skin issues – Acne/Oily Skin
    • Increased heart rate
    • Increased LDL Cholesterol, Hypertension, Increased risk of Stroke/Heart attack
    • Liver Toxicity
    • Kidney Damage, Fluid retention
    • Mental Health Issues, Insomnia, Mood Swings
    • Increased risk of premature DEATH. 

Which is Better?

After reading the potential side effects of steroids, I’m sure you understand why going the natural way is the better choice! If you are looking to improve your appearance and increase overall health without any negative side effects, then you should stick to natural bodybuilding.

The best way to stay healthy and maintain a muscular body for long is finding ways to increase the natural testosterone production rather than counting on steroids that have dangerous health risks and eventually lose your muscles. If you are willing to train hard, have a proper plan, you will surely achieve your goal without any artificial/synthetic drug support. So, just set your goal and go after it!

To learn more about the natural ways to increase testosterone levels and bodybuilding, check out Healthy Reads or consult a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Improve Sleep and Sleep Quality with these Lifestyle Changes

Improve sleep and sleep qualityWhile sleep requirements vary slightly from person to person, most healthy adults need between 7-9 hours of sleep per night to function at best. It has been estimated that more than half of the working population in India have experienced some or the other form of sleep deprivation or alteration during their lifetime.

Globally, the prevalence of insomnia ranges from 10-15%.

Sleep deprivation reduces your cognitive processes like thinking, learning, attention, concentration, etc. Chronic sleep deprivation increases the risk of heart disease, high blood pressure, diabetes, irregular heartbeat, etc. Over time, lack of sleep can contribute to symptoms of depression and kills your sex drive. And yes, lack of optimum sleep can make you gain weight.

How to Improve Sleep and Sleep Quality

1. Stay away from gadgets
Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. The more electronic devices a person uses in the evening, the harder it is to fall asleep or stay asleep. Using TV, tablets, smartphones, laptops or other electronic devices before bed delays your body’s internal clock, suppresses the release of sleep-inducing hormones & makes it difficult to fall asleep. Along, with increase in alertness at the time you should sleep, it, in turn, delays the onset of REM (Rapid Eye Movement) sleep and compromises energy levels the next morning. Over time, these effects can add up to a significant chronic deficiency in sleep.

2. Take a Lukewarm Bath Before Bed
Taking a bath or shower before bedtime is a well-known sleep remedy. This is because a warm bath can help us relax. Our body temperature tends to drop after a warm bath, which can induce better sleep. Research suggests that the best time for taking a shower is 1-2 hours before going to bed. The duration of the bath does not need to be longer than 10 min. This will improve blood circulation and stimulate “temperature circadian rhythm” helping you fall asleep, improving sleep and sleep quality.

3. Perform Deep Breathing Before Sleep
Breathing strongly influences physiology and thought processes including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation. The 4-7-8 breathing exercise also called “the relaxing breath” promotes better sleep. Here are the steps:

  1. Exhale completely through your mouth, making a whoosh sound.
  2. Close your mouth and inhale quietly through your nose to a mental count of four.
  3. Hold your breath for a count of seven.
  4. Exhale completely through your mouth making a whoosh sound to a count of eight.
  5. This is one breath. Repeat 20 times.

4. Sleep Inducing Foods
There are certain foods which can help induce better sleep.

  • A glass of warm milk is a perfect beverage to induce sound sleep. Milk contains tryptophan, an amino acid that converts into serotonin. Serotonin is known to have soothing effects in the brain and helps you sleep well. Adding a pinch of nutmeg, cardamom and some crushed almonds will improve taste and sleep.
  • Chamomile tea: Refreshing, revitalizing and fragrant chamomile tea has soothing effects on nerves and helps induce sleep.
  • Almonds could help you support sound sleep. Almonds also contain tryptophan and magnesium which are helpful in keeping your heart rhythm steady.
  • Avoid tea, coffee, alcohol and other stimulating foods after dusk.

5. Eat Your Dinner Early
When you eat late, you are unable to sleep because of improper digestion. An early dinner is good for digestion, helps in reaching your satiety value earlier and the body is able to utilize the food better and induce sleep. Eating late at night leaves the body on a high alert state which interferes with the circadian rhythm. Minimum 2-3 hours of gap between Dinner and sleep is good.

We hope these tips help you improve sleep and sleep quality! Do leave your thoughts in the comments below.

For more on sleep, check out Healthy Reads or get these tips directly from your GOQii Coach, by subscribing for 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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Varicose Veins – Facts You Should Know

vericose veins

Varicose veins are a relatively common condition, often inherited, and women are at least twice as likely as men to develop them.

Varicose veins are enlarged, twisted, gnarled superficial veins that appear just under the skin’s surface. These can form in any part of the body but most commonly affect the legs.

Let’s explore what causes varicose veins and how to manage this condition.

  1. Veins are blood vessels responsible for carrying blood from body tissues back to the heart, a challenging task since the blood here is moving upwards against gravity. To facilitate this, veins have small one-way valves that keep blood flowing towards the heart. When these valves become weak or damaged, blood can back up and pool in the veins, causing them to swell, widen, and bulge.
  2. A variant of varicose veins is known as spider veins, which are smaller red, purple, and blue vessels that also twist and turn. Spider veins are easily visible through the skin, typically on the legs and face.
  3. Varicose veins are primarily genetic which means the condition runs in families and certain factors like hormonal changes can increase the risk (as occurs in pregnancy).
  4. Did you always think that varicose veins affected women only? The truth is women are more commonly affected because female hormones tend to relax the walls and valves of the veins, however men get them too!
  5. Aging definitely worsens the problem of varicose veins, but young people can get it too!
  6. Are varicose veins only a cosmetic issue? On the contrary, they can be much more than that! A significant number of people with varicose veins eventually develop symptoms, most common being dull achiness, heaviness, throbbing, cramping and swelling of legs. Severe dryness and itchiness of skin near varicose veins is also common. Bleeding, skin discoloration, skin thickening and ulcers are other less common symptoms, but once skin damage occurs it is usually permanent.
  7. What to do if you have varicose veins? A visit to your doctor should be the first step. The doctor will examine any visible veins and may also do an ultrasound, which is a non-invasive test that utilizes high frequency waves and allows the doctor to see how blood is flowing in the veins.

Angiogram is another test where a dye is injected into veins and X-rays taken to get a better view of blood flow in these veins.

  1. Is there a way to prevent this condition? Yes, and the answer lies in your lifestyle. Lifestyle does matter! Obesity can worsen or cause onset in people with genetic predisposition. So getting down to a healthy weight, calf-strengthening exercises and elevating legs can prevent onset as well as aggravation of symptoms.
  2. Let’s also talk about available treatment options. Minor varicose veins can be treated by laser and sclerotherapy. Endothermal ablation involves closing a vein by applying heat through a needle to numb the vein.

Some new procedures involve scelrosing agents (which are medications that numb veins by causing irritation) and adhesive agents that seal a vein shut.

  1. Treatments are available and effective but remember these aren’t a cure! Another set of varicose veins may pop out at another or the same place.

Thus, it is worth reiterating that a healthy active lifestyle goes a long way in keeping varicose veins from appearing as well as worsening further.

We hope this article has provided valuable insights into varicose veins. If you have tips or experiences on managing varicose veins, share them 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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Managing Diabetes: Dietary Choices and Lifestyle Adjustments for Controlling Blood Sugar

Diabetes is a chronic metabolic disorder that impairs the body’s ability to regulate blood sugar levels. In recent years, the global prevalence of diabetes has surged, with nearly one in ten people affected, making it one of the fastest-growing lifestyle disorders. It’s also a contributor to other health issues such as heart disease, obesity, retinopathy, and nephropathy. However, with lifestyle modifications like improved diet, increased physical activity, stress management, and proper sleep, along with timely medication, it is possible to reverse this condition.

Let us explore some basic food groups and functional foods that can be integrated into daily meals to help prevent blood sugar spikes:

Whole Grains: Oats, millets, brown rice, buckwheat, and quinoa are rich in fiber and complex carbohydrates, slowing digestion and controlling blood sugar.

First-Class Proteins: Dried beans, lentils, yogurt, non-fat milk, nuts, seeds, eggs, lean meats, and especially fatty fish, which are rich in Omega-3 fatty acids, are excellent sources of high-quality protein. These foods not only help you feel fuller for longer, thus reducing carbohydrate consumption during meals, but the Omega-3 fatty acids they contain also help prevent various heart diseases.

 Fruits: All fruits are suitable for consumption, but it is crucial to control portion sizes and consume them at appropriate times of the day, separate from main meals.

Vegetables: Both starchy and non-starchy types, particularly leafy greens, are low in carbohydrates and ideal for controlling overeating and post-meal sugar spikes.

Healthy Fats: Avocados, olive oil, nuts, fatty fish, flaxseeds, and cold-pressed oils are heart-healthy and help mitigate complications from diabetes.

Key spices from the kitchen also play a vital role in managing blood sugar levels:

Cinnamon: Commonly used in Indian cooking, just 1/4th teaspoon of cinnamon can enhance insulin release and improve insulin sensitivity.

Garlic: Rich in Vitamin B6 and Vitamin C, garlic aids carbohydrate metabolism and acts as a powerful antioxidant to prevent diabetes onset.

Turmeric: Known for its anti-inflammatory properties, turmeric helps reduce the oxidative stress associated with diabetes.

When managing diabetes, consider these three key elements:

Portion Control: Essential in managing intake of the beneficial foods without overindulging.

Type of Food: Adhering to the ‘My Plate’ concept, meals should consist of about 50% fiber (vegetables), 25% proteins, 10-15% fats, and minimal carbohydrates.

Meal Frequency and Timing: Spread your daily intake across two or three main meals to maintain consistent energy levels and prevent blood sugar spikes.

Incorporating the right food choices, engaging in daily physical activity, and maintaining a regular sleep schedule are fundamental strategies for preventing and potentially reversing diabetes.

We hope this article helps you. 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.

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 […]