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The Incredible Benefits Of Milk You Might Not Know

benefits of milk

Milk is the most widely consumed beverage in the world and it’s an important part of a diet for most individuals. The major source of milk in India is from buffalo, cow and rarely from sheep and goat. It is essentially an emulsion of fat and protein in water, along with dissolved sugar (lactose), minerals, and vitamins. These constituents are present in the milk of all mammals, though their proportions differ from one species to another and within species.

Some Awesome Benefits of Milk 

Most of us might have learned in school that milk is considered as a complete food. It is because of the presence of all the vital nutrients that the body needs for growth, development and sustenance. Mentioned below are a few of the many incredible benefits of milk.

  1. Protection against cancer: Studies suggest that Calcium, Vitamin D (in case of fortified milk) and some other milk compounds are important in protecting against certain types of cancers like colorectal and bladder cancer.
  2. Reducing cardiovascular disease risk: Consumption of low fat milk after adolescence helps in reducing cardiovascular diseases. The presence of Polyunsaturated fatty acids and calcium plays a major role in protection against heart diseases. 
  3. Some studies also show evidence that consumption of milk in required quantities lowers in incidence of Type 2 Diabetes Mellitus.
  4. For bones and teeth: Since time immemorial, this benefit of milk has been very common and well known to all. Apart from Calcium and Protein, it contains various other nutrients like Zinc, Potassium, Vitamin-A and Vitamin-D (if fortified), that help in maintaining bone health. When taken in required amounts since childhood, milk helps in preventing osteoporosis and other bone fractures.
  5. Good source of macro and micro-nutrients: It is a good source of energy, protein and other micronutrients like Magnesium, Selenium, Zinc, Riboflavin (Vitamin-B2), Cyanocobalamin (Vitamin-B12) and Pantothenic acid (Vitamin-B5). Therefore, preventing a lot of micronutrient deficiencies.
  6. Last but not the least, it is an essential component for growth and development and can prevent stunting especially during infancy. Infact, the dietary fat from milk which shows detrimental effects during middle age and elderly, proves to be extremely beneficial during infancy. It helps in preventing undernutrition and malnutrition especially in a population with a low fat intake.

To summarise it all, whole milk is essential for growth and development of infants and children. It is associated with reduced risk of non-communicable diseases like osteoporosis and possibly colorectal cancer and type 2 diabetes. Post adolescence, low fat milk has to be consumed to cut down on the saturated fat intake. Milk and dairy products can represent an important part of a healthy diet, as long as consumption levels are not excessive. However, any diet that exceeds the daily requirements over a period of time can lead to potentially significant health risks.

We hope this article on the benefits of milk helps you. If you are lactose intolerant, you might want to go through this article or consult your doctor, nutritionist or dietitian before consuming milk or dairy products. 

For more information on milk, other foods or nutrition in general, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

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How smartphones and other electronic gadgets affects our sleep quality

For most of us, our smartphone is the first thing we look at in the morning and the last thing we check before going to bed. But, is it a right practice? Well, it is not. As per a study published by the Brigham and Women’s Hospital in Boston, Massachusetts, using a smartphone right before bedtime actually reduces the overall quality of sleep.

Here’s how:

  • Difficulty in falling asleep – We feel sleepy when our brain releases a hormone called melatonin, which is determined by the body’s circadian rhythm. The blue light emitted by the screen of the smartphone interferes with this rhythm and the secretion of melatonin, which makes it difficult for us to fall asleep, even after we keep our phone aside.
  • Poor quality of sleep – Using a smartphone before going to bed also hampers the overall quality of sleep because, when we check an office email or a text message as the last thing before we sleep, it gets difficult for our brain to relax, due to which we are unable to sleep peacefully.
  • Decreased attention span – Our productivity suffers during the day, due to lack of proper sleep at night. Also, not getting enough sleep is known to hamper our decision-making skills, impair our long & short-term memory, which leads to unnecessary stress and anxiety
  • Increased risk of weight gain – Our body is more likely to feel hungry when we don’t get our due share of sleep, as sleep deprivation slows down our metabolism. Thus, use of smartphone right before bedtime can induce cravings, which lead to snacking and weight gain.
  • Weak immune system – While we are asleep our immune system produces antibodies that help fight infections, it also releases a protein known as cytokines. This protein not only promotes sleep but also fights inflammation and other problems caused by stress. Lack of sound sleep decreases the production of cytokines and increases the risk of falling sick, it also slows down our recovery cycle. Further, long-term sleep deprivation can raise the risk of diseases, such as diabetes, heart problems and obesity.
  • Skin damage – Sleeping late at night and not getting enough sleep can lead to dark circles, puffy eyes and fine lines across our face. The blue light emitted by our smartphones triggers the secretion of cortisol, which can damage our skin’s smoothness and elasticity.

Thus, even if we are spending only some time on our smartphone before going to bed, it affects our overall mental and physical well-being.

We hope this article sheds light on the detrimental effects of smartphone usage on sleep quality and overall health. If you found this information helpful, we’d love to hear your thoughts in the comments below. For more insights on improving sleep and maintaining a healthy lifestyle speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Hypertension: Know it to Avoid it

Hypertension Day

Keshav, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, Keshav turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mm Hg. The news left Keshav tense and scared, realizing that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, Keshav began researching ways to improve his health. He discovered GOQii, a holistic health and wellness platform that offers personalized coaching, fitness tracking, and health insights. Intrigued by its comprehensive approach, he downloaded the GOQii App and explored their website. Through the app, Keshav interacted with a health coach who provided him with tailored advice and strategies to manage his hypertension. This was his first step towards a healthier lifestyle, and he knew he had to make significant changes to combat the impact of his stressful job and sleepless nights.

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the work being done by the heart and the resistance of the blood vessels. The normal blood pressure is 120 (systolic)/80 (diastolic) mm of mercury (mmHg), but hypertension is higher than 140/90 mmHg. As reading keeps on fluctuating, one must take minimum 3 readings at least 2 hours apart to label chronic hypertension.

  1. Primary Hypertension could be due to plasma volume and activity of the hormones that regulate blood volume and pressure or environmental factors
  2. Secondary hypertension has specific causes and is a complication of another problem which could result from diabetes, overactive thyroid gland, Cushing syndrome, which can be caused by corticosteroid drugs, hyperparathyroidism, which affects calcium and phosphorous levels, pregnancy, sleep apnea, Obesity, CKD or kidney disease or pheochromocytoma, a rare cancer of the adrenal gland.

The Following Could Lead to Hypertension:

  • Stress
  • Cardiovascular disease, diabetes, chronic kidney disease, and high cholesterol levels
  • Alcohol and tobacco use is the cause of many health problems, not just hypertension
  • Hypertension is more common in people aged over 60 years even though many young people also have this disease
  • Being overweight or obese is a key risk factor
  • Men are prone to hypertension at a younger age and it is higher in older women. This might be due to men holding on to emotions and women tackling their stress better
  • Physical Inactivity is the key to be unhealthy! Move it, please! Manage your health with exercise!
  • If you take salt-rich diet associated with processed and fatty foods, low potassium in the diet, you are at risk
  • A family history of high blood pressure and poorly managed stress can also contribute. But you can create your own destiny! Manage your diet, exercise and tackle your stress!

If you are in any of the above categories, I will be worried!

Your Daily Routine Should Be:

  1. When you open your eyes in the morning, be happy, grateful and chill!
  2. Say no to junk, and yes to raw veggies and fruits. Have a healthy breakfast, lunch and dinner. Your small snacks should consist of fruits, healthy snacks. Say no to junk!
  3. Avoid extra salts – The WHO recommends reducing intake to under 5g a day to help decrease the risk of hypertension and related health problems.
  4. Exercise regularly. At least 45 minutes every day. Dinner should be 4 hours prior to your sleep
  5. STOP alcohol and smoking
  6. Manage your body weight
  7. Pranayama is the key to manage stress. Yoga is amazing! Try it!

Even if you are fit, please keep in mind that if undetected, it can cause damage to other organs as well. Hence, have your blood pressure checkup regularly. Long-term hypertension can cause atherosclerosis. This formation of plaque results in the narrowing of blood vessels making it hard for the heart to pump blood!

Hypertension-Related Atherosclerosis Can Lead To:

  • Heart failure/Heart attacks
  • An aneurysm or an abnormal bulge in the wall of an artery that can burst, causing severe bleeding and in some cases, death
  • Kidney failure or Stroke
  • Hypertensive Retinopathies in the eye, which can lead to blindness

The best way to deal with hypertension is to be mentally and physically healthy. Be stress free, happy and take care of your physical body. This will help your overall fitness and not just hypertension.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Please ensure that the medication is taken as per the advice of your doctor and remember that lifestyle modification is the key!

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Navigating Pregnancy: A Journey of Transformation

PREGNANT-women

Seeing two pink lines (positive) on the pregnancy test strip and confirming the pregnancy after the doctor’s visit knew no boundaries to their happiness.

But, with each passing week of the pregnancy came not only new excitement but, also doubts whether the changes taking place inside the body were normal or not.

Here’s an insight into Pregnancy.

The entire pregnancy is about 38 weeks plus minus 7 days. If the baby is born before 37 weeks then it is a pre-term delivery whereas if the delivery happens after 42 weeks then it is called a post-term delivery.

Pregnancy is divided into 3 trimesters and each trimester is 3 months.

The first trimester is the most crucial to your baby’s development. During this period, your baby’s body structure and organ systems develop. Most miscarriages and birth defects occur during this period. Inculcating a healthy lifestyle during this period is very important as the foetus depends on its mother for nourishment. During this period have a balanced diet, compromised of proteins, carbohydrates, fats, vitamins and minerals. Make sure you include Folic acid tablets which are essential for normal brain development of the baby.

In this period the expectant mother may not put on weight, rather she may lose some due to morning sickness. She needs 300-350 calories more than her normal requirement during this period. Do not stop eating because you feel nauseated but, try and include foods that you like and that are light on your stomach. Proper diet and exercise ensures foetal health and growth.

 Physical changes that normally occur during the First Trimester (1-3 months).

– Nausea (morning sickness) with or without vomiting
– Increased frequency of urination
– Food cravings
– Breast heaviness and darkening of the areola
– Constipation, gases or heartburn
– Occasional headaches
– Fetal heart sounds can be heard during the Sonography by the 5th week of pregnancy.

Emotional changes

– Happiness, euphoria, fear or irritability
– Frequent mood swings
– Confused mental state if the pregnancy was unplanned

The Second trimester

The Second trimester of pregnancy is often called the “golden period” because many of the unpleasant effects of early pregnancy disappear. During the second trimester, you’re likely to experience decreased nausea, better sleep patterns, and increased energy levels. You need to supplement with Iron and Calcium tablets as prescribed by your Doctor.

Physical changes that normally occur during Second Trimester (3-6 months).

– Decreased nausea and vomiting and increased appetite
– Fatigue and giddiness
– Constipation and bloating
– White discharge from the vagina
– Mild swelling of ankles and feet and leg cramps
– Weight gain 4-6 kgs
– Lower abdomen and back discomfort
– Darkening of skin and stretch marks on tummy

Emotional changes

– Joy of looking pregnant due to enlarging tummy
– Excitement about feeling the fetal movements.

It is advisable to get the Anomaly Scan by the 20th week of pregnancy to check if there are any congenital defects in the baby like Down’s syndrome, cleft lip or palate and heart and spine abnormalities.

Along with the Anomaly scan, if the Mother is less than 30 years of age then the Double Marker blood test is recommended and if she is more than 30 years of age then the Triple Marker test is recommended which is used for detecting chromosomal abnormalities that might occur after the conception. 1 in 700 births can have chromosomal abnormalities.

You have now reached your final stretch of pregnancy and are probably very excited and anxious at the same time for the birth of your baby. Some of the physical symptoms you may experience during this period include;

– Large, itchy abdomen and breasts with protruding umbilicus (navel)
– Gentle uterine contractions (Braxton Hicks Contractions) (false labor)
– Leaking of breast milk from the nipples
– Shortness of breath
– Difficulty in sleeping
– Increased constipation and occasionally piles
– Increased in foetal activity (kicking)
– Fatigue and breathing difficulty

Emotional changes

– Anxiety about labour and baby care
– Excitement about shopping for baby and preparing for the baby nursery
– Irritability and impatience about reaching the due date
– “Nesting instinct” – Nesting is the act of preparing your home (cleaning, stockpiling and organizing) for your baby’s arrival

How do you know you are in labour?

  1. Blood tinged or brownish vaginal discharge
  2. Diarrhoea
  3. Fluid gushing or leaking from the vagina means the membranes of the amniotic sac that surrounded and protected the baby have ruptured
  4. More frequent and intense painful Contractions.

Look out for these signs and know that your baby is on its way. Contact your Doctor and prepare for the delivery. Labour can be absolutely exhausting extending anywhere between 12 to 36 hours but, always remember the end result is the joy of holding your precious baby in your arms and knowing that this is your perfect creation. It’s not the end but the beginning of a beautiful journey.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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