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Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

Dhiren Matani - Healthy lifestyleIn the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting a disciplined lifestyle that nurtured positive change. With unwavering commitment, Dhiren not only managed to conquer these obstacles but also embraced a life of balanced well-being. His story is an inspiring testament to the incredible power of self-care, offering hope and motivation to all those on their path to vitality and wellness.

The Starting Point

So how did it start for Dhiren? In 2017, Dhiren weighed over 90 kg. He was walking 6 km daily and doing some exercises, but none of that reflected in weight loss. Then in 2018, he had a heart attack. That was the turning point for him.

“Post my heart attack, everything changed. I had to take care of my health. The doctor had recommended no running. Basically, I was restricted from doing any activity that would increase my heart rate. I was on medication for my heart issue,” says Dhiren. Dhiren continued with simple exercises like walking and yoga. However, he wanted to get healthy. And was looking for smart watch to help him align his lifestyle.

The Journey with GOQii

Dhiren’s search for a smartwatch eventually led him to GOQii. On reading about GOQii he realised the device came with 3 months personalised coaching. “I liked the fact that GOQii offered three months of personal coaching as well. I joined GOQii in February 2022,” says Dhiren.

On joining GOQii – His health goal was to reduce weight, maintain it, and also control his heart condition and blood pressure.

Dhiren’s initial coach, Gaurav, focused on exercises for weight loss and a reduced-carb diet. “I used to watch Jeet Selal’s video on Play and Exercise,” says Dhiren. Dhiren lost around 6 kg within the first 3 months of joining GOQii. Thereafter, his coach changed, and Meenal Khandelwal was his new coach.

With coach Meenal, the focus changed. Coach Meenal took a holistic approach. She explained the right diet and how to eat right. She focused on maintaining Dhiren’s weight.

Meenal says: “I had to introduce a few habits for Dhiren”, such as Reducing fat intake and adding healthy snack options. For a healthy, balanced diet, fruits and proteins were also added.

Take probiotics for better digestion and green tea with a pinch of cinnamon to control his Blood pressure.

The Challenges and Triumphs

It has not been easy for Dhiren. Maintaining a healthy routine is challenging due to busy schedules, temptations, and a lack of immediate results.

“Initially, it was difficult for Dhiren to change his routine due to his work schedule. But, slowly and steadily he worked towards it and was able to make the changes,” says coach Meenal.

Overcoming inertia, consistency, and adapting to setbacks require mental resilience. Yet, the rewards of enhanced well-being make the effort worthwhile, turning dedication into a catalyst for positive change.

Dhiren’s efforts to follow a routine and be disciplined and consistent helped him achieve his weight loss (his current weight is 78 kgs). However, nine months ago, borderline blood sugar levels were detected, prompting a precautionary course of medication due to a family history of diabetes.

The medication was continued for a period of 4-5 months. Following this, regular blood sugar monitoring revealed normal levels, leading to the discontinuation of medication. His blood sugar is now under control and is focused on maintaining it.

A Journey Towards Wellness

In Dhiren’s inspiring journey, we witness the transformative power of discipline and dedication. He not only shed excess weight but has taken control of his health. With his blood sugar now under control and medications halted, he stands as a testament to what one can achieve with resilience.

As he continues to focus on maintaining a healthy lifestyle with all his vital parameters under control, Dhiren’s story reminds us that every small step towards health is a giant leap towards a brighter, medication-free future. The journey is ongoing, and Dhiren’s determination keeps him on the path to lasting well-being.

If you or someone you know is on a similar health journey, share this article and consider subscribing to GOQii’s Personalised Health Coaching here for guidance and support.

Explore more inspiring Health Stories here.

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Maintaining a Healthy Lifestyle During Diwali: Balancing Tradition and Well-Being

Diwali, the festival of lights, is a joyous and vibrant celebration for many. It’s a time for family gatherings, exchanging gifts, and indulging in an array of delicious sweets and snacks. However, for those committed to a healthy lifestyle, Diwali can present some challenges. The good news is that with some thoughtful planning and a mindful approach, it’s entirely possible to enjoy the festivities while still maintaining your health and well-being goals.

Set Realistic Goals

Before diving into Diwali celebrations, set realistic goals for yourself. Instead of striving for perfection, aim for moderation and balance. Understand that Diwali is a time for enjoyment and occasional indulgence, and that’s perfectly okay. Your goals should be achievable and in alignment with your overall health and fitness journey.

Educate Yourself on Nutrition

Knowledge is a powerful tool when it comes to making informed choices. Learn about the nutritional content of common festive foods and sweets. This understanding will help you practice portion control and make healthier choices during Diwali. For example, be aware that certain sweets are high in sugar and calories, while others may have healthier ingredients.

Plan and Track Your Meals

Planning your meals in advance, especially before attending Diwali gatherings, can be a game-changer. Having a balanced meal before heading to a celebration can help prevent overindulgence. Consider keeping a food diary to stay mindful of your food choices, ensuring you don’t go overboard during the festive season.

Explore Healthy Alternatives

The good news is that you can enjoy Diwali treats without feeling guilty. Many traditional sweets and snacks have healthier alternatives. For instance, you can make sweets with less sugar, healthier fats, and more nutritious ingredients. You’ll be amazed at how delicious and satisfying these healthier options can be.

Stay Active

Physical activity is an essential part of maintaining a healthy lifestyle. Even during the festive season, it’s important to continue with your exercise routine. You can even make it fun and festive. Consider activities like dancing to Diwali music, taking family walks, or participating in Diwali-themed fitness events.

Manage Stress

Diwali can be stressful for many due to various commitments and responsibilities. Stress management is vital for both your mental and physical well-being. Explore stress-reduction techniques such as meditation, deep breathing exercises, and mindfulness to help you stay calm and centered.

Seek Support

Share your health and fitness goals with friends and family who share similar aspirations. Having a support system in place can be a significant motivator. You can lean on each other for guidance and encouragement during the festive season.

Practice Mindful Eating

Mindful eating involves savoring each bite, eating slowly, and listening to your body’s hunger and fullness cues. By paying attention to what your body is telling you, you can avoid overindulging and make healthier food choices.

Reward Yourself

Consider implementing a rewards system for achieving your health and fitness goals during Diwali. Treat yourself to non-food rewards when you meet your targets. This positive reinforcement can be an excellent motivator.

Stay Accountable

Accountability is key to staying on track. Schedule regular check-ins with a fitness professional or a friend who shares your goals—having someone to report your progress to can help you remain committed to your objectives.

Think Long Term

Lastly, remember that your health and fitness journey is not limited to the festive season. Embrace the long-term benefits of a healthy lifestyle, as they contribute to your overall well-being and quality of life.

Diwali is a time to celebrate and enjoy with your loved ones. With the right approach, you can have a fantastic time while staying true to your health and fitness goals. This Diwali, celebrate the festival of lights while also celebrating your commitment to a healthier and happier you, wishing you a joyous and prosperous Diwali!

We hope you have a great Diwali, and these tips help you celebrate a happier, healthier, and guilt-free one. If these tips are beneficial to you, please let us know in the comments below. For more on healthy living, check out Healthy Reads or get additional tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

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How a Healthy Lifestyle Can Reduce Your Stroke Risk: The Importance of Exercise, Diet, and Stress Management

stroke

Imagine waking up one morning and feeling a sudden numbness or weakness on one side of your body. Your speech is slurred, and you have trouble understanding others. These are all classic symptoms of a stroke, a medical emergency that can have devastating consequences.

A stroke occurs when a blood vessel that delivers oxygen and nutrients to the brain is either blocked or ruptured. However, the risk of stroke can be greatly reduced through lifestyle changes. By controlling your blood pressure and embracing healthy habits—such as a balanced diet, regular exercise, and effective stress management—you can significantly lower the chances of stroke, disability, or even death. Let’s explore how these changes can enhance your overall well-being.

Keep Moving: The Importance of Exercise

Physical activity is crucial for preventing strokes. It helps improve blood vessel function and tackles several risk factors directly.

 Why Exercise Matters:

  • Manage Risk Factors: Regular exercise can help control conditions like high blood pressure, high cholesterol, diabetes, and obesity. It also reduces the likelihood of binge drinking and smoking.
  • Boost Heart Health: Both moderate and high-intensity workouts can increase levels of good cholesterol (HDL-C), which is beneficial for your heart.

How to Get Started: Aim for at least 30 minutes of moderate exercise three to five times a week. If you’re short on time, try fitting in 10-minute bursts of activity throughout your day, like during breaks between meetings.

Feed Your Body: The Role of Diet

A healthy diet can help control many stroke risk factors, including high inflammation and diabetes. 

What to Include:

  • Fruits and Vegetables: Aim for 4 to 5 servings a day to support heart health and maintain a healthy weight.
  • Omega-3 Fatty Acids: Include flaxseeds, walnuts, or chia seeds, or eat two to three servings of oily fish weekly, like salmon or herring.
  • Fiber-Rich Whole Grains: These provide essential nutrients and fiber that are good for your heart.

What to Avoid:

  • High Sodium: Too much salt can lead to high blood pressure, increasing stroke risk.
  • No Smoking: Quit smoking and avoid secondhand smoke, which can damage your arteries.
  • Alcohol: It is advisable to limit/avoid alcohol

Discover Your Zen: Managing Stress

Stress is a significant factor that can increase stroke risk, both in the short and long term. The good news is that there are effective ways to manage stress.

Mindfulness Matters: Being present and engaged in your surroundings can enhance your mental well-being and reduce stress.

Breathing Techniques:

Deep Breathing: Find a comfortable position, inhale deeply through your nose, hold for a count of five, and then exhale slowly through your nose. Repeat this 3-5 times to calm your mind.

  • Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, beginning with your toes and gradually moving up to your head. This method can aid in releasing tension and fostering a sense of relaxation.
  • Building a Support System
    Creating a strong network of relationships can provide emotional support and help you manage stress more effectively. Surrounding yourself with friends and family who encourage healthy habits can make a significant difference in your lifestyle choices.

Thus, incorporating regular exercise, a balanced diet, and effective stress management into your daily routine can play a crucial role in reducing the risk of stroke. Even small, consistent changes can lead to significant improvements in your overall health. Make your well-being a priority and don’t hesitate to seek support from those around you. Remember, your health is always worth the effort!

If these tips helped, let us know in the comments! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Your Heart and You 2: Habits for a Healthy Heart

heart healthAakash wondered why every Hollywood and Bollywood movie stressed the “heart”. Some dialogues bothered him:

“My heart aches at the way you have treated your friends.”

“Don’t you feel anything? Are you heartless?”

What Affects Heart Health?

It is interesting to note that a heart attack is usually the result of an emotional outburst or a very emotionally charged situation. While many of us have similar experiences, some are potent to handle such sudden shocks that the heart receives. This depends on the emotional and mental health of a person, dietary habits, sleep quality, the capability of handling stress, faulty habits, etc.

The heart, apart from pumping blood and ensuring every cell receives blood and oxygen, governs largely the emotional and physical well-being of a person (it also overlaps with the Anahat or Hridaya chakra in Indian Vedic understanding). So, a healthy heart depends largely on the emotional and mental well-being of a person as well as nutrition.

It is now a known fact that feelings of stress, anxiety, etc. adversely impact the overall health of a person, especially the heart. As stress increases, the cortisol levels (stress hormone) impacts all the hormones and organs, affecting basic  physiology, including the cardiovascular system.

These emotions create a chain reaction in the body — stress hormone levels increase, blood vessels constrict, blood pressure rises, and the immune system is weakened. If we consistently experience these emotions, it can put a strain on the heart and other organs, and eventually lead to serious health problems.

In my previous article, I spoke about the signs of heart disease to watch out for. Here, let us look at healthy habits for a healthy heart!

Do the Following to Ensure a Healthy Heart

  1. Be happy: If you cannot feel positive and good, simply recall a time when you felt sincere appreciation and try to recreate that feeling. Look at photographs of happier times, keep a diary where you record your positive events and feelings from your life.
  2. Exercise: Get regular with yoga, especially pranayama and exercise. Exercising helps heart muscles become more efficient at pumping blood throughout the body. It allows the body’s tissue (including the heart) to do a better job of pulling oxygen from the blood. This allows your heart to work effectively under stress. It also helps the body make more branches and connections between these blood vessels (collaterals), so there are other routes for the blood to travel if the usual path is blocked by narrow arteries or fatty deposits. Instead of a 45-minute workout, it is best that the body is moving every half an hour! A small 2-minute walk every half an hour is also helpful as, along with the cardiovascular system, it also keeps our lymphatic system active. However, if you have a heart condition, please take the advice of your doctor before taking strenuous exercises or pranayama.
  3. Do what you like doing and stop what you don’t! It will help you keep your stress levels in check and be happy!
  4. Take care of what you eat: Have a good portion of breakfast, followed by small meals, lunch and dinner 2-4 hours before you sleep. Follow the advice of your nutritionist/doctor, if something special has been designed for you!
  5. Vegetarian food is easily digested by the body. It will also help you cut back on higher-calorie foods such as meat, cheese and snack foods. Whole grains play a role in regulating blood pressure and heart health. Add flaxseeds to your diet as they are rich in fiber and omega-3 fatty acids.
  6. Limit unhealthy choices: Reduce or stop refined oils, refined sugar and aerated drinks.
  7. Choose low-fat protein sources like flaxseed, walnuts, soybeans and canola oil. Legumes, beans, peas and lentils are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.
  8. Reduce the sodium in your food: You can replace your normal salt with rock salt or pink salt.
  9. Quality is better than quantity: If your body feels fresh and charged after 4-5 hours of sleep, it implies quality sleep. But tiredness even after 6-8 hours of sleep is worrisome. Usually deep breathing before sleep and dinner 4 hours prior to sleep helps one sleep better.

The heart is the biggest miracle which works every moment to keep you alive! Cherish it by living healthy. For more on heart health, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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