GOQii

Blog

Search Results for: kidney

By 5 Comments

Why You Need To Consume More Water During Winter

consume more water during winterWinter can be a dreadful experience if you don’t have the resistance to withstand cold. While searching for things to keep us warm from the outside and within, consuming water is quite low on our winter checklist. But there are many reasons why you need to consume more water during winter – one of them being that we get more dehydrated during winter.

Why Do We Feel More Dehydrated During Winter? 

It’s a fact that we get more dehydrated in winter when compared to summer. This is because when the surrounding temperature drops, we cling to the heater or cover ourselves with layers of clothing to keep us warm. This artificial heat causes dehydration.

Though we do not sweat during this season, water vapor is still lost from our body through our breath. Winter can even accelerate dehydration because of the lifesaving mechanism that’s functional in our body which constricts our blood vessels in cold weather, in turn conserving heat and maintaining body temperature.

Shrinking blood vessels increase blood pressure, making our kidneys produce more urine which means less blood to fill in the veins and arteries and frequent visits to the loo, hence, increasing the risk of dehydration. Dehydration causes muscle fatigue, cramps, loss of coordination and even a stroke. A dehydrated body is easily prone to flu and winter cold.

Basically, during winters we refrain from having enough water. With the days being short, it makes us exercise less and our food intake grows. When our body is well hydrated, its efficiency to break down fat for energy increases so that we have better control of our appetite.

The other concern is that of water retention due to the body not being well hydrated during winter. This takes place when our body starts feeling the scarcity of water and it starts holding back water leading to water retention.

How do I know if I am dehydrated? – Thirst is our body’s way of saying “I am on the verge of dehydration”. You can even be watchful of how clear or light colored your urine is. If it is dark, hydrate immediately.

How Do I Consume More Water During Winter?

  1. Drink Warm Water: 90% of the excuses that we give for not having water in winter is that it makes us feel cold. The best solution here is to drink lukewarm water, which would not only soothe your throat but will also replenish your water stores while boosting your metabolism
  2. Balance Tea and Coffee With Water: Caffeine and alcohol are diuretics (they cause us to lose more water through urine), so try to have a glass of water before having your evening tea/coffee. Have another glass after a few mins of after having your tea/coffee This way, we can replenish our body’s water store.
  3. Include Water Based Food In Your Menu: Vegetables and fruits are naturally rich in water, which also provide vital minerals and vitamins. Soups are the best way to go! Try this Chilli Bean Soup to keep you warm.
  4. Drink Water Throughout Your Exercise: Make it a point to have water before, during and after your exercise. Due to the cold climate, there are very fewer chances of sweating too much or feeling too thirsty, mind it your body needs it!
  5. Make Water Interesting: Many find drinking plain water very boring. If you are one of them, then you can add natural flavors to water (not free calories though) by adding some fruits or herbs which give the water some mild taste and make it delicious to sip on.

In conclusion, I would say be it summer, monsoon or winter, our body remains same through the year. So keep sipping and always stay hydrated! If you have difficulty keeping track of your water intake, you can log and track your daily water intake via the GOQii App as well as set reminders to drink water.

We hope this article helps you consume more water. For more on staying healthy during winter, check out Healthy Reads or ask a 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.

By 5 Comments

Top 10 Foods Which Will Help You Gain Muscles Naturally

too much sugarIf you are looking to build muscles, overtraining is not the way to go! Instead, try foods which will help you gain muscles naturally as well as help you shed excess fat. In order to maximize your results from a workout, you must focus on your diet as both nutrition and physical activities are critical if you want to gain muscles.

Why Do You Need Muscles? 

Muscles are not only important for being in shape but it has other functions and benefits too. For instance: 

  • Muscles increase metabolic rate
  • They make everyday chores easier
  • Muscles reduce the risk of many chronic diseases
  • Muscle gain builds and strengthens your bones and tendons, which can help prevent broken bones, tendon sprain and tears

Top 10 Foods Which Will Help You Gain Muscles Naturally 

These foods will make your fitness journey more adaptable and diverse in terms of choices:

  1. Eggs: High Protein foods are very important for gaining muscles and eggs are grade one quality protein with essential vitamins.
  2. Chicken Breast: The lean protein in chicken is an excellent source of amino acids. Each 3-ounce (85 gram) contains about 26 grams of high quality protein. They are also packed with Vitamin B, which may be particularly important, if you are active.
  3. Salmon and Tuna: are great choices for muscle building and overall health. They provide large amounts of Omega- 3 fatty acids, which support muscle gain.
  4. Soyabean: Numerous studies have demonstrated the effectiveness of Soyabean for promoting fat loss while preserving muscle mass and supporting body mass gain. It is a complete source of protein for vegetarians and a particularly good source of Vitamin K, Iron and Phosphorus. Make sure you buy non-GMO Soyabeans as they are dense in nutrients, have not encountered pesticides and do not contain antibiotics.  
  5. Lentils and Beans: are the secret weapons you need when you want to gain muscles naturally. They are rich in protein and low in fat. They are affordable, widely available and are loaded with Fiber, Vitamin B, Magnesium and Iron – all of which are perfect for muscle gain. Black Lentils, Green Lentils, Split Peas, Navy Beans, Chickpeas, Black Beans, Kidney Beans are some high protein varieties of lentils and beans. You can try soaking and sprouting your lentils and beans as it neutralizes phytic acid and facilitates the bioavailability of nutrients like VitaminB, Vitamin C and the Fiber along with enhancing it’s flavour.
  6. Bengal Gram Flour (Sattu): is the flour of roasted Bengal Gram Dal. It is very rich in protein, dietary fiber and minerals like Calcium, Iron and Manganese. It can be an excellent replacement for market protein powders to fulfil the requirement of protein after an intense workout session. You can mix it in a glass of water, buttermilk, milk and can even blend it with your smoothies.
  7. Nuts: are high in protein and essential fats. They make the perfect snack option for muscle gain. Try a fistful mix trail of Almonds, Walnuts, Cashews, Pistachios and Peanuts for building and maintaining muscles.
  8. Quinoa: Not only is it rich in Protein and Fiber, it is also high in Magnesium and Iron – which helps promote protein synthesis. It contains all nine amino acids essential for building muscle and it is gluten-free as well. It’s the perfect food to rely on during your muscle building program.
  9. Healthy Fats: In general, fats make up 20-35% of our total calories for overall health and muscle gain. We need to focus on healthy sources of fats, including Canola oil, Cold Pressed Extra Virgin Olive oil, Cold Pressed Coconut oil, Avocados, Groundnut oil and oil from nuts and seeds. We know that the very thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth.
  10. A2 Milk and Milk Products: A2 Milk may be a smart choice for those who want to build muscle mass. It contains high quality and easily absorbable Protein, Carbohydrates and Micronutrients (Calcium, Phosphorus and Vitamin B) which are crucial for gaining muscles. You can include products made of A2 milk like Paneer/Curd/Ghee/Butter, but remember that moderation is the key, so don’t over do it.

To reach your goal of gaining muscles, focus on the right sets of exercise and eat more protein-packed foods as listed above. However, it is also important to consume Carbohydrates (Complex) and Fats (Healthy Fats) to provide fuel for exercise and physical activity.

We hope this articles helps you gain muscles naturally with nutrition! Do leave your thoughts in the comments below. For more on fitness and muscle building, check out Healthy Reads or workout with our experts through a live, interactive session on GOQii Pro within the GOQii App. Book a class now! 

#BeTheForce 

By 39 Comments

Tulsi or Basil: Queen of Herbs

1

I have always wondered why ‘Tulsi’ is given so much importance in India. I recall my aunts and great-grand aunts narrating stories about Tulsi being the consort of Lord Vishnu. As an inquisitive child, I questioned this. “How can a plant be a consort? A plant is a plant! Period! It gives oxygen and takes in carbon dioxide.”

tulsi

Today, as a doctor, I understand that the significance of many plants is rooted in folklore. Unfortunately, while the stories remain, the importance is often forgotten.

In this article, I delve into the significance of Tulsi – The Holy Basil, also known as the Queen of Herbs! It is grown in almost every Indian household for religious purposes. However, I suggest we grow it not just for spiritual reasons but also for its remarkable medicinal properties—saving us from hefty medical bills for minor ailments!

Tulsi 2

Why is Tulsi Known as the Queen of Herbs?

Tulsi is

  • Antibacterial
  • Antiviral
  • Antifungal
  • Antipyretic
  • Antioxidant
  • Antiseptic
  • Anti-cancer

Health benefits of Tulsi

  1. Cold & Cough Relief
    Tulsi’s antiviral and antibacterial properties make it effective for colds and coughs. Combine tulsi juice with ginger and betel leaf juice, mixed in honey, and consume twice or thrice a day. For severe coughs, add a pinch of black pepper powder and black salt to the mixture.
  2. Fever Reduction
    Tulsi’s antipyretic properties help manage fevers from malaria, influenza, or colds. Juice 10-12 tulsi leaves, mix with honey, and consume thrice daily.
  3. Detoxification
    Regularly consuming 10 tulsi leaves with jaggery for 15 days helps control worm formation in the abdomen. For ringworm, apply tulsi juice mixed with camphor twice daily on the affected area.
  4. Liver Health
    Mixing juice from 15-20 tulsi leaves with aloe vera supports liver health and detoxification.
  5. Oral Health
    • Apply a mixture of tulsi leaves and clove powder on teeth for instant pain relief.
    • Use dried tulsi leaves mixed with mustard oil as toothpaste to prevent bad breath and maintain gum health.
  6. Kidney Health
    Tulsi acts as a diuretic and detoxifier, reducing uric acid levels and aiding in breaking down kidney stones. Consume tulsi juice with honey daily for six months for relief.
  7. Skin and Hair Care
    • Tulsi purifies the blood, reducing acne and blemishes.
    • Its antifungal properties soothe itchy scalps and reduce hair fall. Mix powdered tulsi in coconut oil and apply it regularly for healthier hair.
  8. Stress Relief
    Consuming 10-12 tulsi leaves daily can help alleviate stress, thanks to its calming properties.

Environmental Benefits

According to Shyamkant Padoley, an eminent botanist, “Tulsi gives out oxygen for 20 hours and ozone for four hours a day, along with nascent oxygen that absorbs harmful gases like carbon monoxide, carbon dioxide, and sulfur dioxide from the environment.”

A Part of Your Daily Diet

Incorporating tulsi into your daily diet is easy, cost-effective, and side-effect-free. Let Tulsi become your go-to natural remedy for better health and well-being!

If you found this article helpful, share your thoughts in the comments below! Explore more tips on natural remedies and healthy living on Healthy Reads. To learn more about personalised health guidance, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

By 1 Comment

11 Unhealthy Habits That Are Destroying Your Health

unhealthy habitsOld habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

#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 […]