GOQii

Blog

Search Results for: heart health

By 4 Comments

Which Is The Best Sleep Position?

Best Sleep PositionEvery wondered which is the best sleep position? The position you sleep in plays a vital role in improving the quality of your sleep. How do you sleep? Do you prefer sleeping on your back, side or stomach? Sleeping in the wrong position can have detrimental effects on your health. Let’s take a deeper look into these problems. Poor sleep posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

What Is The Best Sleep Position? 

  1. Sleeping On Your Stomach: About 7% of people sleep on their stomach. In this position, the neck and spine are not in a neutral position and this can put pressure on nerves and cause numbness, tingling, and nerve pain. It is best to choose another sleep position if you are a stomach sleeper. If you can’t break the habit, prop your forehead up on a pillow, so your head and spine remain in a neutral position and you have room to breathe.
  2. Sleeping On Your Back: on a regular basis may lead to lower back pain. If you have any existing pain, it can make the pain worse. Sleeping on your back if you suffer from snoring or sleep apnea may aggravate these conditions. Snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea. Sleeping on your back with your head slightly elevated is the best sleep position for people suffering from heartburn. Also, this position does not lead to neck pain, like your neck, back and spine is in a neutral position.
  3. Soldier Position: In this position, the person sleeps on his/her back with hands close to the body. Approximately 8% of people sleep this way and this is not a good position to sleep in for people who snore. This position may also prevent you from getting a restful night’s sleep.
  4. Starfish Position: People who sleep in a starfish position sleep on their backs with their arms up over their head. Approximately 5% of people sleep this way. Compared to people who sleep on their backs, people who sleep in the starfish position are more prone to snoring and sleep problems.
  5. Sleeping On The Side: Approximately 41% of people sleep this way, curled up on their sides with their knees bent. This is one of the best positions, also good for pregnant women because it facilitates circulation to both mom and the fetus. The position may be good for those who snore and also helps decrease acid reflux since your spine is elongated. It also wards off back and neck pain. This position may lead to wrinkles because half of your face pushes against a pillow, so use soft, silken pillows to avoid wrinkles on the face.
  6. Fetal Position: Side sleepers who sleep with their legs bent and curled toward their torsos are the ones who sleep in the so-called fetal position. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure. This position can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back. Prevent these woes by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high.

Sleeping positions which might help if you have sleeping issues

  • Do you snore? If you do, it is best to sleep on your side to minimize the risk of snoring. Sleeping on your back may aggravate snoring. If you can’t break the habit and want to sleep on your back, stack a few pillows underneath your head to reduce the risk of snoring.
  • Does your back hurt? Sleeping on your stomach or back, may aggravate your pain. Switch to side sleeping to minimize your risk of back pain. For further relief, put a pillow between your knees to keep your hips in alignment.
  • Are you pregnant? Sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favour your left side to maximize circulation for both you and your baby. Placing a pillow under your belly can help relieve back pain.

So choose your sleeping position wisely and have a good mattress accompanied by soft pillows to wake up fresh and healthy! We hope this article helps you. Share your favorite sleeping position in the comments below! For more on sleep, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

By 3 Comments

How Does Omega 3 Help Muscle Building and Recovery

Omega 3

As we all know Omega 3 fatty acids are essential fats required by our body & we must get it from diet because our body cannot produce them on its own. There are 3 most important types of fatty acids which are:

  1. Alpha Linolenic Acid (ALA)
  2. Docosahexaenoic Acid (DHA)
  3. Eicosapentaenoic Acid (EPA)

Among this ALA is mostly found in plant oil like Flaxseeds oil, Soya bean and canola oils. While DHA & EPA are found in Animal food, mostly in fish and other sea foods. Our body can convert a small amount of ALA into DHA & EPA but it’s still not the optimum amount requirement by the body.

We all connect Omega 3’s with heart & brain health but we neglect the fact that it is essential for athletes and for people to lead an active lifestyle. Yes, from protecting our heart and brain, it plays a vital role in blood vessels, lungs, immune system, endocrine system and easing recovery after a workout.

As we know, protein is the main nutrient for athletes or sports persons, regardless of the workout whether it is weight lifting, cycling, running, swimming or muscle building. But do we know that Omega 3 fatty acids are equally involved in muscle protein synthesis? It is the process our body goes through to convert the protein we take, into fuel which is required by the muscles to grow, repair and stay strong after a workout. Having a good level of these fatty acids in your muscles during exercise seems to help muscle growth and recovery.

Food Sources for Omega 3

We can get adequate amount of Omega 3 fatty acids by eating variety of foods such as

  • Fish & other sea foods: Especially cold water fish such as Salmon, Tuna, Mackerel, Herring and Sardines
  • Plant oils: Flaxseeds oil, soya bean oil & canola oil
  • Nuts & seeds: Chia seeds, walnuts & flaxseeds
  • Some fortified foods also contain Omega 3’s. These include yogurt, milk, soy beverages, eggs and juices.

Why Do We Need Omega 3 Fatty Acids Before a Workout? 

  • It Improves endurance
  • Helps one perform better
  • Builds muscle
  • Helps increase lean body mass and decrease fat mass
  • Improves recovery time by reducing Inflammation

It’s common to feel sore post a workout. In fact, some people start to feel sore and stiff 2 days after a heavy workout. This is referred to as Delayed Onset Muscles Soreness (DOMS). It can affect workout motivation and performance and is caused by inflammation in muscle cells. Omega 3 helps inhibit the onset of DOMS and additionally helps in temporary muscle strength loss as well, improving workout performance.

Omega 3s increase muscles building response to amino acid (protein) & insulin too – both of which are normally released by the body during exercise. It means the more Omega 3 we have, the better the chances are in maintaining muscles and rebuilding them.

With increase in age, we can see progressive loss of muscle mass. It becomes more difficult to maintain and build muscles. The main cause can be a decreased response to both resistance training and protein intake. The Anti inflammatory properties of Omega 3 plays a role here by enhancing muscle sensitivity to protein and resistance training that will allow for greater gains in muscle size and strength with increasing age.

Omega 3 fatty acids can also help in decreasing the need for oxygen during exercise, which means that the body will work more efficiently and require less energy for the workout. This will directly help in improving recovery time.

Omega 3 fatty acids also play a great role for the person whose goal is to lose weight. Omega 3 fatty acids can help you burn fat by using it as energy. Here, the thumb rule is the more omega 3s you have, the better your body will function as it burns more fat for energy as you exercise.

Requirement

Requirement of Omega 3 fatty acids changes from person to person. Athletes and people who live an active lifestyle tend to have higher omega 3 needs than the average person. The required range varies from 1g to 8g per day of EPA & DHA. It is also advised to take it before an exercise session for better results.

We hope this article helps you! Do leave your thoughts and queries in the comments below! For more on fitness and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.  

#BeTheForce 

By 4 Comments

10 Inflammation Fighting Winter Foods You Must Include In Your Diet

inflammation remedyInflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects.  During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

  1. Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice.  It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
  2. Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season.  We normally use this spice while making tea, soup, curries, etc.
  3. Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
  4. Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
  5. Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
  6. Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
  7. Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
  8. Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables 
  9. Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.  
  10. Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs. 

Apart from above you can:

  • Dress warmly depending on the weather
  • Stay hydrated and active
  • Exercise regularly to strengthen your muscles
  • Get out under the sun to maintain vitamin D levels
  • Eat a balanced diet and maintain a healthy weight

Include the above foods to your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

#BeTheForce 

By Leave a Comment

Does Lifting Weights Build Mental Strength?

build mental strength

Exercise helps maintain healthy weight, control sugar levels, strengthen muscles and bones, and most importantly, it improves fitness and keeps you healthy! It also has an effect on our mental strength as it improves mood, helps in relaxation and lowers depression. This happens because the brain releases neurotransmitters called endorphins which regulate positive feelings and keeps the mood up. 

What Is Good Mental Strength? 

Having good mental strength means to have logical and realistic thinking patterns, decision making power and this helps manage your emotions and behaviour. Many studies have proven that people suffering with anxiety, mood disorders and depression benefit from including exercise in their routine. Hence, following a regular exercise pattern is essential to maintain mental health and improve mental strength.

Mental strength is as important as physical strength and the good news is that both can be improved with exercise. Hitting the gym or going for a run helps people suffering from heartbreak, loss of a loved one, less self confidence, as after training they report feeling good and positive by investing their energy in a positive place. 

How Does Exercise Help? 

Aerobic exercises like running, cycling, swimming are well known to reduce symptoms related to mental disturbances like stress and anxiety. Regular aerobic exercise improves blood flow to the brain and helps to strengthen brain health and memory. The increase in core temperature during aerobic exercise results in calmer mood after the activity. Aerobic activity even for 20mins a day results in positive mood and thoughts throughout the day. 

How Does Weightlifting Help Build Mental Strength? 

Weight training uses weights or external resistance for exercising. It is used to train and strengthen muscles, improve posture and bone structure, boost metabolism and help in better sleep. Lesser known benefits about lifting weights includes improvement in mind-muscle coordination which is an essential part of exercise. This coordination is associated with cognitive function of executive functioning which manages our command and control skills. Lifting weights also improves memory and cognition related tasks. It results in a realistic pattern of thinking, taking smart decisions and regulating behaviour. It also provides a sense of self efficacy and boosts confidence. 

Resistance training is a highly effective way to manage symptoms of anxiety and depression. Because what benefits the body, benefits the brain. Just like lifting weights causes muscle gain, the brain has the capacity to change itself in response to internal as well as external influences, which is known as neuroplasticity. In the presence of weight lifting, the brain becomes active, hormone production and neuron production increases. All of this together improves mental strength and helps the individual recover from anxiety or depression along with the therapy. 

Weight lifting teaches you to live in the present and be more mindful as lifting requires a lot of concentration and attention in the moment. Setting up the correct posture, controlling the body and performing the movement requires a lot of focus and concentration. Make sure to club weight training in your routine for a strong body and stronger mental health.

How To Get Started With Weight Lifting

  • Aim to weight train for 30-45 mins, 3 times a week
  • Start with low weights and focus on posture and consistency
  • Train at low to moderate intensity for maximum benefit from weight training
  • Do not miss out on 7-8 hours of sleep, meditation and a balanced diet which contributes majorly to staying fit

Even if you’re currently not depressed or anxious or have any goals of muscle building, I would urge you to consider weight training for all of it’s added benefit. We hope this article on lifting weights to build mental strength helps you. You can read more fitness related articles here. For tips from experts, subscribe for GOQii’s Personalised Health Coaching. 

#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 […]