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March 8, 2024 By GOQii Leave a Comment

Empowering a Brighter Future: The Indispensable Role of Women’s Inclusion

As we celebrate International Women’s Day today, it’s crucial to take a moment to consider the progress we’ve achieved in advancing gender equality and acknowledge the hurdles that remain. Ensuring women’s participation across all sectors isn’t merely about justice or equality; it’s fundamental to creating strong, thriving, and fair communities. This occasion reminds us of the importance of inclusivity and the profound impact it has on our society.

The importance of women’s inclusion cannot be overstated. It’s a catalyst for economic growth, social development, and sustainable progress. When women are included in the workforce, politics, education, and other fields, they bring unique perspectives, skills, and solutions. This diversity of thought leads to more innovative and effective problem-solving, driving progress in every area of society.

Inclusion benefits everyone. Companies with higher levels of gender diversity on their executive teams are more likely to outperform on profitability and value creation. Women’s participation in politics leads to more inclusive policies and often a greater focus on social welfare and health. In academia, women educators and researchers contribute to a richer, more diverse educational experience, preparing students to thrive in a globalized world.

However, achieving true inclusion requires more than just opening doors. It requires dismantling the barriers that have historically kept women on the sidelines. This means addressing gender biases in hiring and promotion practices, providing support for women juggling career and family responsibilities, and creating safe, respectful environments where women’s voices are heard and valued.

Education plays a pivotal role in this process. By encouraging girls from a young age to pursue their interests in STEM (Science, Technology, Engineering & Mathematics) leadership, and other traditionally male-dominated fields, we can start to shift the narrative. Mentorship and role models are also crucial; seeing women in positions of power and influence inspires the next generation to reach for the stars.

On a societal level, promoting women’s inclusion means challenging stereotypes and norms that limit women’s roles and opportunities. It’s about creating a culture that values diversity, respects differences, and recognizes the strength that comes from a multitude of perspectives. This cultural shift is essential for fostering an environment where women, and all members of society, can fully contribute to their communities.

International Women’s Day is a time to celebrate the achievements of women and renew our commitment to gender equality. It’s a call to action for individuals, businesses, governments, and NGOs to work together to promote women’s inclusion in every aspect of life. By doing so, we not only honour the spirit of this important day but also pave the way for a future where everyone, regardless of gender, has the opportunity to thrive.

The journey towards gender equality is long and complex, but the benefits of women’s inclusion are clear. It leads to stronger economies, more vibrant communities, and a more equitable world. As we celebrate International Women’s Day, let’s commit to making women’s inclusion not just a goal but a reality. In doing so, we empower not just women, but society as a whole, to reach its full potential.

#BeTheForce

March 7, 2024 By Dr. Viral Thakkar 10 Comments

Vitamin B12: The Energy Nutrient many of you should be thinking about!

As a medical practitioner, I am appalled by the number of patients suffering from B₁₂ deficiency. Patients complain about fatigue, vague pains, tingling, numbness, loss of concentration. Many tests are conducted with no results and the one missed is the test for vitamin B_12.Vitamin B₁₂ is the only vitamin that contains a trace element – cobalt – which gives this vitamin its chemical name – cobalamin – which is at the centre of its molecular structure.

B₁₂ is required

For the manufacture of red blood cells; deficiency leads to a characteristic kind of anemia
To support the normal function of nerve cells, and to manufacture myelin, the insulating material that surrounds some of our nerve cells and speeds neural transmission. B₁₂ deficiency impairs brain function. Advanced B₁₂ deficiency causes dementia resembling Alzheimer’s.
The deficiency leads to difficulty in regeneration of new healthy cells- mimics all of the effects of aging.
B₁₂ is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis, fatty acid and amino acid metabolism.

Vitamin B₁₂ is produced by some species of bacteria in colon. The colon is followed by the small intestine & is a part of large intestine and hence the B₁₂ produced there is not absorbed which results in the need of supplementation.

Who should be concerned about B₁₂deficiency?

If you are or were a vegetarians / a vegan – get yourself tested
Babies born to mothers who are vegetarians
Risk of B₁₂ deficiency increases with age. So test yourself and fortify your meals
Pernicious anaemia – is an autoimmune condition that affects your stomach. In your stomach, Vitamin B₁₂is combined with a protein called intrinsic factor. This mix of Vitamin B₁₂ and intrinsic factor is then absorbed into the body in part of the gut called the distal ileum. Pernicious anaemia causes your immune system to attack the cells in your stomach that produce the intrinsic factor, which means your body is unable to absorb Vitamin B₁₂.
Conditions affecting your intestines – E.g. Crohn’s disease (a long-term condition that causes inflammation of the lining of the digestive system)
Some types of medicine – E.g. proton pump inhibitors (PPIs) –a medication sometimes used to treat indigestion – can make a Vitamin B₁₂ deficiency worse.
People suffering from Atrophic Gastritis (the stomach line becomes thin)
Surgery where a part of the stomach is removed, including weight loss surgery like bariatric surgery.
Smoking, drinking & stress increases the requirement of B₁₂
Few autoimmune disorders
Chronic illnesses leads to a deficiency of this diseases

Move towards a B₁₂ rich diet if you have the following symptoms

Weakness, tiredness, dizziness or lightheadedness
Smooth tongue
Palpitations and dyspnea
Pale skin
Constipation, diarrhea, a loss of appetite, or dyspepsia
Nerve problems – numbness or tingling, muscle weakness,
Loss of weight
Mental problems – memory loss, or behavioral changes, confusions
Glove & stocking neuropathy (tingling of palms & forearms, feet till knees) – in this scenario B₁₂ deficiency is the majorly deficient apart from other nutrients

Sources of B12

Sources of B₁₂are animal products (meat, fish, and dairy products), fortified foods. Ensure sufficient quantities of these foods to maintain your B₁₂ levels. If your count is low, consider oral or injectable forms of the vitamin. But why reach that stage?

Have the above mentioned foods in your routine. The best part of this Energy Nutrient is that the excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B₁₂ can last for up to a year. Unfortunately sometimes catching the B₁₂deficiency late can result in permanent damage. Any neurological damage due to B₁₂ deficiency cannot be reversed. Ensure that your B₁₂ levels are maintained at levels 200 to 900 picograms per milliliter (pg/mL).

#BeTheForce

March 3, 2024 By Urvashi Sareen 2 Comments

Fluid Replacement and Athletic Performance

I am not sure how many of you know that hydration and athletic performance is connected? In this blog, I am precisely going to tell you this aspect. Adequate fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in the regular physical activity.

Dehydration can compromise athletic performance and increase the risk of exertion heat injury. Athletes do not voluntarily drink sufficient water to prevent dehydration during physical activity.

The two main factors influencing early fatigue and impaired performance (both physical and mental) in all types of sports and exercise are depletion of body levels of Carbohydrate and/or fluid. Fluid replacement is probably the most important nutritional concern for athletes. As an athlete exercise, fluid is lost through the skin as sweat and through lungs when an athlete breathes. If this fluid is not replaced at regular intervals during exercise, the athlete can become dehydrated bringing about metabolic changes.

Hypohydration (total body water below normal) impairs the body’s ability to regulate heat resulting in increased body temperature and an elevated heart rate. Perceived exertion is increased causing the athlete to feel more fatigued than usual at a given work rate. Mental function is reduced which can have negative implications for motor control, decision making and concentration.

Gastric emptying is slowed, resulting in stomach discomfort. All these effects lead to impairment in exercise performance. Most types of exercise are adversely affected by hypohydration, especially when they are undertaken in hot conditions, and negative effects have been detected when fluid deficits are as low as 2 %

Recommended water intake before, during and after sport/workout

Before Sports

Drinking fluids prior to exercise appear to reduce or delay the detrimental effects of dehydration.

1 to 2 hours before sports: 4 to 8 ounces of cold water
10 to 15 minutes before sports: 4 to 8 ounces of cold water
A good meal with containing water (e.g. fruits).

During Sports

Every 20 minutes: 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds)
Any time a child feels thirsty
Encourage drinking fluids during timeouts and breaks
Encourage drinking from their own fluid container and avoid sharing with others
Encourage the ability to drink whenever they want and not to wait until they are told to take a break
Adjust fluid needs during practice according to the weather, the amount of equipment worn, and practice duration and intensity.

After Sports

Post-exercise hydration should aim to correct any fluid lost during the practice and help the body to recover from the sports activity:

Within the first 30 minutes after exercise, drink chocolate milk or a specially formulated sports drink containing protein and carbohydrates such as Gatorade G3 Recover. Not only do they hydrate but, the protein helps the body recover from exercise by enhancing muscle repair, and the carbohydrate replenishes glycogen stores in muscles, which are a source of fuel during prolonged exercise of an hour or more.
Within two hours: 20-24 ounces of a sports drink for every pound (16 ounces) of weight loss
Replace all fluids lost during exercise plus any lost after exercise through urination
Eat a good meal with foods containing water

Given the above before, during and after sports water intake recommendations, one should follow these properly for healthy and active life

Proper hydration is the cornerstone of athletic excellence. Understanding the connection between fluid balance and performance can significantly enhance your physical and mental well-being during sports activities. Follow these recommended water intake strategies to fuel your body for peak performance and sustained health. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

March 1, 2024 By Neha Goyal 2 Comments

All About Cooking In Clay Pots

As we are becoming more and more health conscious, trying to eat healthier meals, we cannot overlook the cookware used to prepare those meals. The vessels we choose have a great impact on the taste, quality and nutritional value of food. While Researching about which cookware is the best for our health, I always noticed that clay pots are on top of the list but I was never sure if I can really cook my regular food in them. A few weeks back, after a lot of research on how we can use them for regular cooking, I gave it a try and bought one home. Now I can confidently say that everyone should give them a try. In fact, I am planning to buy some more as I find more space in my kitchen to keep them safely. Before you get convinced by my experience, let’s understand why you should be switching to clay pots.

Benefits Of Using Clay Pots

They infuse your food with calcium, magnesium, iron, phosphorus, sulphur and many other minerals depending on the composition of clay used in making these pots.
Help in restoring pH balance of food as clay is alkaline in nature.
Lends a nice earthy aroma and enhances the flavor of your food which metal pans usually destroy.
Preparing food in clay pots requires slow cooking which helps retain maximum nutrition.
Less oil is required while cooking in clay pots as the porous nature of clay pots allows heat and moisture to circulate evenly.
Prevents us from harmful chemicals and metals that leach into our food while cooking in metals like aluminium and non-stick cookware.
They are pocket friendly and available in different sizes and shapes.
Environmentally friendly and completely biodegradable.

How To Choose Them

Clay pots are available in glazed and unglazed form. Both have their own set of advantages.

Glazed ones are ready to use, have a shiny appearance and are easy to clean. These encourage good steam circulation due to low ability to absorb water. But sometimes, their glaze could be of low quality that may contain harmful chemicals. On the other hand, unglazed pots need a little bit more care being more porous, but have better ability to balance the pH of food.

How To Use Clay Cookware

Clay cookware needs to be prepared prior to first use by immersing them in water for 24 hours or at least overnight.
Next day, scrub and rinse it and let it dry. Then you need to soak it in starch water/rice, cooked water/rice soaked water for one more day.
Wash it again and dry it under the sun. After drying, wipe it with any vegetable oil and dry it under the sun till the oil is absorbed by the pot.
Your clay pots are ready to use now.
Though this preparation process seems long but ensures a long life to your clay pots.

How To Maintain Clay Pots

Some points are needed to be kept in mind while using clay pots in your daily routine.

Never keep hot clay pots on a cold surface or put cold water in a hot pot. This temperature shock may cause cracks.
You may not want to clean them with soap as it will enter into small pores of the pots which can mix into food while cooking. Use ash, baking soda and salt, rice flour or gram flour to clean these pots.
These pots work well on a regular gas stove, but never heat empty pot on very high flame. During cooking, it is advisable to keep the flame medium to low.

If you haven’t got a hold of clay pots yet, I suggest getting one and experiencing the goodness and flavor in food that usual cookwares lack. I hope this article helps you if you plan on using one. Do leave your thoughts and queries in the comments below!

For more useful information, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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