GOQii

Blog

Search Results for: hormone

By 1 Comment

Be a happy and healthy eater

DE8AB426-13ED-4809-968D-650F639D3F41-9315-00001128AD2CB366_tmpWeekend is getaway time with our family, friends or colleagues. Some people think after doing strenuous workouts and crash dieting it’s time to relax over the weekend and relaxing means literally binging on outside food. More often than not, the thought process is –‘its only today so let me indulge…..I will make up for this binging over the week by sipping a meal or two’.

When Monday arrives, they are guilty of having indulged over the weekend. One needs to stop and notice these chain of events. There has to be a change in the behavior. Individuals’ need to realize that indulging in binge eating for two days and then feeling guilty and trying to rectify the situation does not work.

Hence it is said that ‘Mindful Eating’ is a must and the best solution. Mindful eating teaches us to simply observe thoughts, feelings and cravings for food. It enable us to change our behavior while we maintain our sanity and happiness

Here are Some Mindful eating tips-–

  • Multi-tasking while eating or watching television while eating always causes distraction or causes hurried eating. So switch off your phone, TV and Computer before eating.
  • Preferably adopt the cross legged posture Or sit At your usual dining place.
  • Try to eat sitting cross legged. You can do this even while sitting on a chair. Sitting cross legged on the floor and eating meals is an age old technique from our grandma’s days. (This helps to blood flow to the stomach area)
  • Calm your mind and body then start eating your meal. When your mind is calm and composed, you release the right amount of digestive juices which gives you better digestion.
  • If you are stressed or guilty while eating -stress hormone called cortisol is released which lowers our metabolic rate, prevent fat burning and help convert food to fat.
  • Take deep breath, calm yourself and get settled before eating.

While Eating-

  • Don’t be in a rush while eating and try to get up fast.
  • Start eating (preferably with your hands) and eat slowly.
  • Chew your food slowly
  • Use your entire mouth and do not just chew from 1 side of your Jaw.
  • While you still have food in your mouth don’t pick up another morsel from your plate.
  • Keeping food ready in your hands or in a spoon means you are eating fast and will ultimately this could lead to overeating.
  • Eat with your senses and think about how the food is nourishing you from within.
  • Savor every bit of what you eat, slowly and mindfully and you will naturally find your threshold. So be silence and attentive while you eat.
  • Prepare Food in smaller quantity. If number of People are less it helps to prepare lesser quantity and better by retaining nutrient value.
  • Always eat food that is freshly prepared. One should consume food within 3 hours of Cooking.
  • Don’t deep freeze cooked food.
  • Try eating with your non-dominant hand. If you’re a righty, hold your fork in your left hand when lifting food to your mouth whenever you eat outside in restaurant or party
  • Whenever you get the craving for a sweet – before opening the fridge or cabinet for the same, take a deep breath and ask yourself, “Am I really hungry?” Do something else, like reading or going on a short walk as that will help you to avoid any emotional extra eating under stress.

Let’s start to enjoy eating food rather than think of it as a task to complete. Remind the body of its own intelligence and its ability to self-regulate for you! Cultivate a sustainable, balanced and healthy approach to the way we eat, the way we look, and the way we live.

By 2 Comments

DECODING DIABETES

Diabetes-Day

Last month, I had 2 patients on the same day diagnosed with Diabetes- one an overweight 34 year old IT professional and the other a 6-year-old girl. The reason, why this incident comes to my mind today is because they were both diabetics but, had different diabetes and even their course of treatments was different.

But, the first question I was asked in both the cases was whether they will need to be put on insulin injections immediately. Well, this is a common question asked by patients. To understand this condition better, let me try and explain a bit about the different types of diabetes on the basis of which the required treatment is normally recommended.

Diabetes is a group of metabolic disorders in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body’s cells do not respond properly to insulin or both. Common symptoms of either diabetes are unexplained weight loss, excess hunger, and excess thirst and delayed wound healing.

Today, I would like to take you through specifically 3 major types of diabetes namely, Type 1, Type 2 and gestational Diabetes.

Let’s talk about

Type 1 Diabetes: is caused by a loss or malfunction of the insulin-producing cells in the pancreas, called beta cells. Damage to beta cells results in absence or insufficient production of insulin. Most cases of Type 1 Diabetes have an autoimmune basis in which immune system mistakenly attacks and destroys its own beta cells. These cases are detected either in childhood or teenage years. There are many theories about what causes type 1 diabetes like autoimmune disease, viral infection, genetic predisposition and environmental factors may also play a role.

Whatever be the cause, this missing insulin has to be replaced as insulin is necessary to sustain life. It is responsible for entry of glucose into the body cells from where the glucose is further utilized for energy and other activities. This glucose which is not entering the cells is circulating in the blood which gets detected as high blood sugar. The replacement insulin is administered by injection using a syringe or an insulin pump. Thanks to the invention of Insulin clubbed with a healthy lifestyle, a Type 1 diabetic is able to lead a happy good quality life.

Coming to Type 2 diabetes most often than not your tissues will be resistant to insulin, so the insulin is being produced but unfortunately not being utilized properly. It is the most common form of diabetes worldwide and accounts for 90-95% of the cases.

Insulin resistance in type 2 diabetes means the signal insulin gives to a cell is weakened. This results in less glucose uptake by muscle and fat cells and a reduction in insulin mediated activities inside cells.

Risk factors for Type 2 Diabetes include an Unhealthy Lifestyle (being physically inactive or less active, erratic food and sleep habits, stress), being overweight or obese and importantly family history of diabetes in close relatives.

Diabetes-Risk

We have ample medicine combinations for type 2 diabetes like tablets which keep the blood sugar under control. But if sufficient sugar control is not achieved in spite of oral medications and a healthy lifestyle, then insulin might be required for further management.

Another type of Diabetes I would like to talk about is Gestational diabetes which basically refers to diabetes diagnosed during pregnancy.

Pregnancy hormones can interfere with the way insulin works in the mother’s body which can lead to elevated blood glucose levels during pregnancy. Women are typically screened for gestational diabetes at 24-28 weeks of pregnancy, however, women who have risk factors may be screened earlier.

Risk factors for developing gestational diabetes include having a family history of diabetes, being overweight, or over 28 years old. Blood glucose control during pregnancy is critical as elevated maternal glucose levels can lead to pregnancy complications and pose risks to the health of the baby. Gestational diabetes is likely to recur during subsequent pregnancies.

Gestational diabetes requires specialized treatment for the rest of the pregnancy. After the pregnancy is over, most women will have normal blood sugars again; however, up to 20-50 % can develop type 2 diabetes within 10 years. Regular screening is recommended.

A study conducted on people at risk of type 2 diabetes, it was seen that those who lost just 7% of their weight and exercised about 30 minutes a day cut their risk of diabetes by nearly 60%. In a nutshell, irrespective of the type of diabetes the best prevention or diabetes management strategy is to eat healthy, stay active and keep a check on your weight.

Reference: University of California, San Francisco – Diabetes online Education website.

By 3 Comments

OSTEOPOROSIS

osteoporosis

How often have you come across your parents, grandparents or an elderly relative who has had a minor fall in the bathroom, slipped on the floor or had a terrible jerk while travelling on a bumpy road and sustained fractures of bones with a lot of pain, suffering and disability.

It has been noticed that the culprit for such incidents is OSTEOPOROSIS.

Osteoporosis is one of the most common disabilities encountered in the elderly. It literally means POROUS BONE. The condition results in reduced density and increased fragility of bones resulting in higher risk of fracture with minor falls, cough, sneeze, or minor bumps.

osteo1

The condition is observed worldwide. There are more than 10 million cases per year in India. In the USA about 55% of its population aged 50 years and older have Osteoporosis. One third have disabilities and one third regain their pre-fracture status. The health costs from fractures are tremendous amounting to billions of dollars annually.

It is very important to learn about osteoporosis because it is a ‘SILENT DISEASE’ except occasional bone pains. You may not know that you have osteoporosis until your thin weakened bones fracture in a bump or fall. The more common sites are Hip, Spinal Vertebrae and Wrist.

Clinical studies suggest that approximately 1 in 2 women and 1 in 4 men aged 50 years and older will break a bone due to osteoporosis. Such people in this age group usually present with chronic vague backache, loss of height, or stooping (Kyphosis) and should consult doctor immediately.

osteo2

THE RISK FACTORS ARE,

  • Advanced age
  • Family history of osteoporosis
  • Early menopause
  • Short Stature
  • Lack of Exercise
  • Poor nutrition with lack of Calcium
  • Lack of Vitamin D
  • Chronic Cigarette Smoking and Excessive Alcohol Consumption
  • Medical Illnesses- like hyperthyroidism, surgical removal of ovaries, long term steroid therapy and rare inherited bone disorders like Osteogenesis Imperfecta.

SCREENING is advised for all elderly above 65 years of age and Men and Women less than 65 years of age who have increased risk of fracture or already suffered from fracture.

DIAGNOSIS – is by bone scan which measures-Bone Mineral Density (BMD). The test called DEXA (Dual Energy X ray Absorptimetry) gives indication of likelihood of fracture due to osteoporosis.

It is also used to monitor response to treatment.

Result.— T score a)   ( -1) and above ——- normal

  1. b)   (-1) to ( -2.5) ——- mild bone loss or osteopenia
  2. c)     ( -2.5) and below —- osteoporosis

Our aim should be to prevent bone less or slow down the occurrence of Osteoporosis and encourage healthy bone mineralization.

Following measures are recommended:

  1. Healthy Nutritional Diet – To be incorporated during childhood and adolescent period itself with adequate calcium and magnesium intake. Calcium intake should be 1000 to 1200 mg per day. Common calcium rich foods are dairy products, cheese, ragi, broccoli, spinach, cabbage, green beans, soy beans, okra, dates, egg, salt water fish and fruits like orange, figs.
  2. Vitamin D intake of 800 IU per day is a must. We encourage exposure to SunLight and supplementation as Vitamin D requirement cannot be fulfilled through nutrition alone.
  3. EXERCISE plays a major role. Weight bearing exercises like walking, playing golf, Dancing, Hiking, Racket sports like Tennis, Squash promote mineralization of bones and make them healthy. Muscle strengthening exercises like weight lifting benefit by increasing muscle strength and Non- Impact activities like YOGA help in balancing, posture, agility of joints and benefit people with osteoporosis by decreasing the risk of falls and fractures.

Studies have also reported an increase in BMD in the spine of those who do YOGA regularly. Exercise should be tailored to the individual person based on BMD report and medical condition in consultation with health care professional.

osteo3

osteo    

  1. Other Lifestyle Changes – Have a Positive Attitude towards Life, avoid the use of tobacco and Cigarette Smoking, moderate alcohol intake if any, and measures to avoid falls like having railings, avoid slippery floors, having a mat or carpet on the floor helps etc.

Medications—You may also require osteoporosis medications to either build or maintain bone density. People have been treated with medications like Bisphosphonates, Hormone Therapy in Women, Calcitonin, Parathyroid Hormone. Stem Cell Therapy is also being tried out in severe cases.

But, any of these modalities of treatment should be undertaken in consultation with your Doctor. The doctor is the only one who will be able to decide the right treatment for you weighing the benefits and risks of the therapy.

Cultivate healthy living and enjoy life!

By 7 Comments

Is Acne just a skin problem or a diet problem?

1b

Acne is a common problem that we have all had while growing up or continue to have it. It’s irritating, we hate it and have also tried to beat it with the numerous types of skin care treatments. For a few these treatments have proved good but, for many the acne burst returns back may be at the same spot as before even after taking the utmost care.

One tends to wonder what is the cause for acne to keep occurring and re-occurring? The heightened cause of acne is a complex interaction of changing hormones, sebum, overgrowth of bacteria and inflammation.

To get a better understanding of this, let’s get deep into the skin structure,

We all individuals have a small sebaceous glands which lie just under the skin surface. These glands make the oil (sebum) that keeps the skin supple and smooth. Tiny pores on the skin allow the sebum to come on to the skin surface. Some of these pores get blocked due to the skin on top of the pores get thicker by combining with the dead skin cells that are shed into the pores. Thereafter, we notice tiny spots known as blackheads and whiteheads that block the pores.

As a rule, the more sebum that you create, the greasier your skin feels and the worse acne is likely to be trapped and this is an ideal situation for a germ (bacterium) to live and multiply on that. If a large number develop in the trapped sebum, the immune system may react and cause inflammation.

Often in women, the acne will break out in the exact same area mostly around their menstrual cycle. This may be related to hormones. This may be called as ‘stress’ area – a certain area on your face where whenever your immune system is compromised due to stress or illness, acne occurs. That pore may be damaged from picking or squeezing it in the past or a ‘natural’ weakness in the pore walls. It is unable to keep oil and infection out as easily and inflammation takes place frequently. Sometimes, a recurring pimple is because there is inflammation still very deep within the skin. While the surface may disappear temporarily, it is still there under the surface.

We can’t do much when it comes to the hormonal changes but, the other causes of acne is food intake. Certain foods like bad fats in fast foods and junk foods, processed and refined foods especially sugar, white bread, processed breakfast cereals, white rice, chips, cookies and cakes, full fat dairy products causes spike in blood sugar levels and lead to acne.

The key is to eat foods that keep your blood sugar and body pH alkaline steady. Here are few tips…

*Vegetables namely cucumbers, peas, cauliflower,beetroot, broccoli, lemons, leafy vegetables. The more vegetables you have the clearer skin you get.

*Omega 3 oils namely walnuts, flaxseeds, chia seeds, sesame seeds, fish and fish oils.

*Antioxidants mainly like VitA, Vit E and zinc like pumpkins, sweet potatoes, carrots, papaya, nuts like almonds, peanuts, shellfish, avocados and mushrooms.

*Water and High Fiber Foods for adequate hydration and detoxifying the body.

It never happens that one plan suits all, so you can experiment to find a perfect balance between the skin and body changes, maintain a diary, observe the changes, track them and carve out the best suitable food plan for a healthy and clear skin.

There are many factors that contribute to acne and diet is just one of them. Along with eating clean and avoiding acne triggers, a good skin care routine like using correct face wash, sporting a sunscreen daily and moisturizing your skin  is vital to maintaining a clear complexion.

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 […]