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The connection between Sleep and Liver!

Improve sleep and sleep qualitySleep can never be categorised as a boring topic to discuss. 8 out of 10 people love to sleep at any time of the day. For some sleeping is one of the best relaxation techniques.

An old adage says ‘Early to bed, Early to rise, Make a man healthy, wealthy and wise’. How true is this phrase? Is it alright to sleep late and wake up late?

In this digital world the bedtime for most people has changed drastically. Mobile phones, laptop, work pressure, deadlines and online markets have captured most of the sleep time leading to sleep issues for most. I have many clients who have everything in life but not good sleep.

We all know good sleep is very necessary for good health and to live long years. Lack of sleep or sleeping late can reduce your cognitive power, ages your skin faster, leads to weight gain, increased risk of death and also impairs judgment and decision making ability.

While sleep requirements vary from person to person, most adults require about 7-8 hours of sleep. Children and teens need even more. But, yes the quality of sleep is more important than quantity of sleep.

We have an amazing biological clock given by nature inside our body. Various functions occur in our body when we are sleeping. The most important function is detoxification which happens during our sleep hours.

So ideally between 11 pm to 3 am most of our blood circulation concentrates in our liver. The liver gets larger when filled with more blood. This is the time when liver undergoes detoxification process. But, if you cannot sleep during this hour, the liver cannot perform its function smoothly.

Later you sleep lesser the body detoxifies and keeps accumulating toxins in the body leading to weight gain, ageing, greying hair, belly fat, low immunity, multiple organ disorders and impure blood too.

Have you ever noticed when you go to bed very late you end up feeling tired and lazy the next day? Why does this happen?

In yoga practice, it is advised to wake up as early as 4 am and 5 am and exercise. Why is that?

Because between 3-5 am, most of the blood circulation is concentrated in the lungs. Breathing fresh air and exercise during this time is good. As per yoga, this is called Brahma Muhurat. During this time, the air is fresh, the mind is calm and stable and there is very less pollution.

Between 5-7 am most of the blood circulation concentrates in the large intestine. This is the right time to Poop. Pass out all unwanted toxins from the body, preparing the body to absorb good nutrients during the rest of the day.

From 7-9 am most of the blood circulation concentrates in the stomach. This is a good time to have breakfast and digest food well. Having healthy breakfast is a great way to start the day.

Have you ever noticed the daily routine of our grandparents? No matter what happens they sleep early and wake up early and carry out their routine work. This is the only reason they are so fresh, energetic and healthier even in the old age as they have followed their biological clock.

If you go against nature, things will turn out bad!

Some helpful tips to support your liver and get a good night sleep.

  1. Drinking lemon water in the morning
  2. Choose cruciferous veggies in the day for their liver supporting properties
  3. Try to express emotions in the best way rather than suppressing it as the liver is somewhere connected to your emotions too
  4. Have a light dinner and keep a gap of 2 hours before bed
  5. Turn off the phone, laptop, Ipad for one hour before bedtime. Use this time as ME time by reading books, meditation, reflection and yes chatting with family members
  6. Avoid stimulants like caffeine and sugar post 5 pm
  7. Practice yoga
  8. Have warm milk at bedtime to get good sleep as it enhances the production of sleep hormone.

In the symphony of health, the link between quality sleep and a thriving liver is undeniable. A commitment to early, restful nights not only enhances detoxification but also rejuvenates our vitality. Embrace the magic of a good night’s sleep for a healthier, more vibrant you. For personalised guidance on optimizing your sleep and liver health, connect with our experts through GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Fatty Liver Disease: What To Eat & What To Avoid

fatty liver disease

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease. 

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system. 

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications. 

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)? 

  • Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
  • Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
  • Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
  • Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:  

  • Lots of fruits and vegetables
  • Reduced processed and packaged food with high salt and sugar
  • High fibre foods and less carbs
  • Whole grains like oats, quinoa, barley and millets
  • Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3  
  • Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
  • Avocados as they are a good source of fat and fiber 
  • Legumes

What Should You Avoid? 

If you’re suffering from this disease, here is a list of foods you should avoid completely. 

  •  Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
  • Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
  • Fried & oily foods due to excess calories and fat.
  • Too much salt makes the body hold on to excess water and can be a reason to gain weight.
  • Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
  • Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications 

  • Shed the extra weight
  • Control sugar levels well
  • Include Cardio and strength training consisting of 30 mins for 5 days a week 
  • Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce  

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Which Foods Are Good For Liver Repair?

liver repair

Liver is the largest endocrine gland located in the right side of the upper abdomen. It has the most important function in the body that includes sorting out: 

  • Which nutrient or medicine should be processed, like proteins into urea
  • Which nutrient should be converted for storage like vitamins and minerals, sugars into glycogen
  • Which nutrient should go to the blood and which ones need to be eliminated through stool.
  • Improving a person’s immunity

Though the liver can regenerate itself, there are many foods which one can consume to keep it healthy and safe. Any damage to the liver can cause metabolic disorder and death. So let’s look at some foods which can help you with liver repair! 

Foods That Help Liver Repair 

  1. Coffee: Studies prove that coffee drinkers are at less risk of developing liver disease. Caffeine in coffee slows down scarring and helps fight liver cancer especially alcohol related cirrhosis. The acids in coffee can also help fight against the Hepatitis virus.
  2. Green Tea: is high in antioxidants. Hence, it improves liver enzymes and prevents oxidative damage and fat deposition in the liver. Studies prove that green and black tea extracts reverse the negative effect of a high fat diet but the studies also involve large quantities (5-10 cups) of tea so being cautious and consulting a doctor or dietician before deciding on the number of cups per day is a good option.
  3. Berries: Dark coloured berries like blueberries and cranberries contain anthocyanins which give them the dark, deep colour. They help in improving immunity and reduce formation of scar tissues and lesions in the liver. Consuming berries 3-4 times a week also inhibits the growth of cancer cells in the liver.  
  4. Grapefruit: contains antioxidants known as Naringenin and Naringin. Studies have shown that antioxidants Naringenin can reduce development of hepatic fibrosis which is build-up of excessive connective tissue leading to chronic inflammation. These antioxidants decrease the amount of fat build up in liver tissues and increase the amount of fat burning enzymes which prevent excess fat build up in the liver, thereby, reducing inflammation. Antioxidant Naringin improves the liver’s ability to metabolise alcohol and reduce negative effects of alcohol to some extent.
  5. Beetroot: is an excellent food for liver health as it helps breakdown toxic waste which can be excreted but acts well when taken in juice form. It contains nitrates and antioxidants which reduce oxidative damage and inflammation by increasing detoxification enzymes and improving bile. Betaine and Pectin present in beetroot helps in removing toxins from the body and prevent their re-entry.
  6. Cruciferous Vegetables: like broccoli, cauliflower, cabbage and kale have glutathione which triggers enzymes of the liver that help eliminate toxins from the body. They also help prevent non-alcoholic fatty liver disease as they help reduce fat in the organ and inflammation as well. These vegetables have high levels of indole which helps lower inflammation, which is generally present in obese people. 
  7. Nuts: are nutrient dense snacks which contain unsaturated fats, vitamin E and antioxidants and micronutrients (selenium, magnesium, potassium, zinc and many others) which help dilate blood vessels, reduce inflammation, oxidative stress and prevent non-alcoholic fatty liver disease. Eating a handful of nuts regularly helps keep your  liver healthy! 
  8. Fatty Fish: like salmon, tuna, and sardine are rich in Omega 3 fatty acids which help reduce inflammation and prevent build-up of excess fat and maintain enzyme levels in the liver. Try including fatty fish like salmon and herring 2-3 times a week in your diet.
  9. Olive Oil: contains omega 6 fatty acid which helps reduce inflammation. Studies show that olive oil is a good source of triglycerides which are processed outside the liver and hence help reduce deposition of fat cells in the liver. Having 1-3 tsp of olive oil daily in the diet helps clean the liver and supports weight loss. Be sure to balance this oil with other healthy fats.  
  10. Garlic: contains selenium which helps detoxify the liver and activate enzymes that help the body remove toxins. Garlic contains Allicin, which gets activated when crushed. It is a powerful antioxidant, antibiotic and antifungal in nature. The antioxidant compounds in garlic act as a barrier between liver and toxins and keep toxic substances away.
  11. Grapes: especially the red and purple ones contain resveratrol, an antioxidant which helps reduce inflammation and remove toxins, as they contain vitamin C. They also increase antioxidant levels in the body. 

We hope this article helps you with your liver repair. Do leave your thoughts in the comments below. For more information on this subject, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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Why Good Nutrition Before Conception Is Crucial For Your Baby’s Health

How Good Nutrition Before Conception Can Affect Up To 3 GenerationsWe usually lay a lot of emphasis on the pregnancy and postpartum diet. However, a mother’s pre-pregnancy diet is just as critical. The nutritional status of a mother before pregnancy even occurs plays a direct role in her health and the foundational development of her future baby.

If a mother is nutritionally deficient before conception, it can impact the baby’s early development and maternal health. Preparing your body with the right nutrients beforehand ensures that you have the optimal reserves needed for a safe and healthy journey.

Factors That Determine The Health Of The Unborn Child

A mother’s environment, nutritional intake, and mental health status deeply influence the long-term health of her unborn child.

Certain nutrients are extremely essential for a healthy pregnancy and should be actively included in a woman’s diet during the pre-pregnancy planning phase. Unfortunately, some babies are born with spina bifida, brain defects, or are underweight outcomes that can often be mitigated by managing a mother’s pre-pregnancy weight and nutritional adequacy.

As soon as an egg is fertilized, the embryo immediately starts drawing upon the mother’s existing nutrient stores to support its rapid growth. Essential nutrients like Zinc, Iron, and Folic Acid are required from day one to support the development of the main body organs in the developing foetus.

How Does Good Nutrition Before Conception Help?

Let’s look at the specific roles that good nutrition plays during pre-pregnancy planning:

  • Managing BMI to Prevent Complications: Women in a higher BMI range have an increased risk for pregnancy-induced diabetes or high blood pressure, which can lead to improper foetal development. It is highly recommended to monitor your weight and aim for a healthy BMI range before trying to conceive.
  • Folate (Vitamin B9) for Brain Development: Folate is a crucial vitamin for the development of the baby’s brain and spinal cord. A deficiency can cause neural tube defects like Spina Bifida, where the backbone encasing the spinal cord doesn’t develop properly. Folic acid is found abundantly in nuts, legumes, and yellow or orange fruits.
  • Calcium for Bone & Muscle Expansion: Calcium is extremely important not just for the unborn child, but for the mother’s own skeletal preservation. As the embryo grows, it pulls minerals like calcium, zinc, and magnesium directly from the mother’s body. Concurrently, the mother’s bones can severely weaken, putting her at a higher risk of osteoarthritis in the future.
  • Iron to Build Crucial Reserves: Iron is required in large amounts to prepare the maternal stores for the heavy demands of the foetus. Maternal anaemia (iron deficiency) can lead to breathlessness, fainting, intense tiredness, and sleep difficulties. Building a strong iron reserve before and during early pregnancy ensures proper blood supply to the baby and protects the mother during delivery.

In short, focusing on your diet and nutritional status before conception helps prevent adverse outcomes and lays a strong, healthy foundation for both mother and child.

I hope this write-up helps to-be mothers lay more focus on correcting their nutrition before conceiving, empowering both themselves and their future babies to live healthier, safer lives.

Frequently Asked Questions (FAQs)

  1. Why is nutrition important before getting pregnant?
    Before you even know you are pregnant, a fertilized egg relies entirely on the nutrient stores already existing in your body to begin forming vital organs, the brain, and the spinal cord. Building a strong nutritional reserve before conception ensures the embryo has exactly what it needs during those critical first few weeks.
  2. What are the most important nutrients to focus on before conception?
    Medical professionals highly recommend focusing on Folic Acid (Vitamin B9), Iron, Calcium, and Zinc. These specific nutrients are the building blocks for the baby’s neural tube, blood supply, and skeletal system.
  3. How does a mother’s pre-pregnancy weight affect the baby?
    Entering pregnancy with a healthy Body Mass Index (BMI) drastically lowers the risk of severe complications, such as pregnancy-induced hypertension (high blood pressure) and gestational diabetes, both of which can negatively impact the baby’s growth.

If this article helped you, let us know in the comments below and share it with anyone who is planning to start a family! You can find more insightful articles on women’s health here.

Preparing your body for pregnancy requires guidance, consistency, and care. You can seek advice and build a strong nutritional foundation with a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce  

Disclaimer: The information provided in this article is for educational and general informational purposes only. It is not intended to serve as professional medical advice, diagnosis, or treatment. Always consult with your gynaecologist, obstetrician, or a registered clinical dietitian regarding your specific nutritional needs and health status before and during pregnancy.

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