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Good Gut Health: Why It Matters

Good gut health - why it matters

Our gut, or digestive system, is a complex network of organs and tissues that work together to break down food and absorb nutrients. But did you know that the health of your gut can impact much more than just your digestion? 

Why Does Good Gut Health Matter? 

As per the GOQii India Fit Report 2022 – 2023, we found that 23% of Seniors suffered from acidity and indigestion issues. 27% older adults reported facing issues with constipation. We also noticed that acidity issues among women have increased from 12% in 2021 to 20% in 2022.

Maintaining good gut health can help combat the aforementioned issues. It is essential for overall health and well-being. Here are a few more reasons why good gut health is necessary. 

  • Digestion: The most obvious role of the gut is in digestion. When we eat, food is broken down into smaller molecules that can be absorbed into the bloodstream and used by our body for energy and other functions. A healthy gut can break food down more efficiently, leading to better nutrient absorption and improved overall health.
  • Immune function: Did you know that the gut is home to a large portion of the body’s immune system? This is because the gut is exposed to a wide range of harmful pathogens and bacteria that can cause illness. A healthy gut can help protect against these invaders, keeping the body healthy and disease-free.
  • Mental health: Recent research has suggested that the gut and brain are closely connected and that the health of the gut can impact mental health and well-being. The gut produces many of the same neurotransmitters that are involved in mood regulation, such as serotonin and dopamine. In fact, some studies have even shown that certain probiotics can improve symptoms of anxiety and depression.
  • Hormone regulation: The gut is also involved in hormone regulation, which can impact many aspects of our health. For example, the gut produces hormones that regulate appetite, metabolism, and energy balance. A healthy gut can help ensure that these hormones are balanced, leading to better overall health.
  • Energy production: The gut is also involved in the production of energy. Specifically, the gut microbiota (the community of microorganisms that live in the gut) produce short-chain fatty acids that can be used as a source of energy by the body. A healthy gut can produce more of these beneficial fatty acids, leading to increased energy and better overall health.

What Can You Do To Improve Your Gut Health? 

  1. Eat a balanced diet that is high in fiber and low in processed foods
  2. Avoid foods that can damage the gut, such as sugar and refined carbohydrates
  3. Exercise regularly to support a healthy gut
  4. Take a high-quality probiotic supplement to support the gut microbiota
  5. Reduce stress, as chronic stress can damage the gut and impact overall health.

By taking care of your gut through eating the right meals, exercising and reducing stress, you can improve your digestion, immune function, mental health, hormone regulation, and energy production. So take care of your gut and your body will thank you for it! 

If this article helped you, let us know in the comments below. You can browse through more articles on Gut Health here. To get this information directly from an expert, speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

#BeTheForce 

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Can You Workout On An Empty Stomach?

empty stomachUp until a few years back, it was considered a very risky practice to eat before swimming. Fortunately, this theory has been proven wrong. For any activity, be it swimming, cycling, running/jogging or strength training, on an empty stomach the fat does burn at a faster rate but the energy reserves will only last for a short span of time. Lesser energy = less intense training. Hence, the workout will also last for a short period and there might also be a greater risk of strains and other injuries due to exercise related fatigue. Working out on an empty stomach also increases the chances of overeating post workout, thus, all the benefits of the workout will be lost.

Why You Shouldn’t Workout On An Empty Stomach 

The main reason for having something before a workout is to make sure there is constant energy from the start to the end of the workout. The body does not need a large meal, it can even be a small carb rich snack to kick start the metabolism.

Carbs are easily digestible and quickly provide energy. Proteins and Fats also provide energy, but not as quickly and as much as carbs. Hence, the best thing to have is a carb source. If it’s a large meal, it has to be taken 2-4 hours prior to the workout. If it’s a small snack, it can be taken 15-30 mins before the activity.

Some examples of a small pre-workout snacks are:

  • Banana or any other fruit
  • 2 dates along with some nuts
  • Fresh fruit juice
  • Vegetable salad (small bowl of non-gaseous veggies)
  • 2 Slices of bread with peanut butter

Post workout, muscles are tired and fatigued and need some proteins as well as some carbs. Here, proteins will help in repairing the worn and torn tissues and strengthening muscles, whereas carbs will help replenish the energy reserves. One can choose to have a meal if it’s meal time or opt for some snacks post workout. But, we should always make sure there is at least one source of protein in the meal. 

Some examples of post workout snack include:

  • A glass of skimmed milk
  • Boiled egg whites
  • Boiled grams/Chana chaat/ Chole/Rajma
  • Sprouts
  • Oatmeal
  • Sattu drink
  • Besan cheela
  • Boiled/Grilled chicken or Fish
  • Yogurt (sugar and fat free) with choice of fruits and nuts

In conclusion, intake of food before and after workout is favourable to maintain better health and fitness. However, there are no specific rules for sports nutrition. If your goal is extensive weight loss and working out on an empty stomach works for you, then do what’s best and listen to your body. Also, make sure that you’re hydrated.

For proper guidance on nutrition and fitness, subscribe for GOQii’s Personalised Health Coaching here. To read more on workouts and fitness, click here. 

If this article helped you, let us know your thoughts in the comments below!

#BeTheForce 

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Lose Body Fat by Changing What You Eat

lose body fat

There are many of us who lead demanding and hectic lifestyles which are marred with extensive working hours, early mornings and late nights. In fact, late-night shifts affect our eating patterns a lot!

Due to erratic working patterns, processed foods, instant food items and junk food are in trend as they are easy to carry and can be ordered or eaten anywhere! People don’t carry home food as much and always eat food at work in a hurry, knowing that they are gulping their food without chewing.

If we pay a little attention to what we are eating and how we are eating it, it makes a big difference. The statement, “Lose body fat by changing what you eat” holds true in this context.

Can You Lose Body Fat with Food?

First of all, you have to see the natural foods around you which have the capability to help you lose body fat. Try including some of the following option in your daily meals.

  1. Whole Grains: contain a good amount of fiber and as they are complex in nature, they release carbohydrates slowly in the body. They need energy from the body to breakdown and in turn, help you lose fat. So, include brown rice, whole wheat flour, rolled oats, Ragi, Jowar, and Bajra over refined flour like maida, suji and white rice.
  2. Pulses & Legumes: are an excellent source of fiber and vegetable protein. Protein gives you a feeling of satiety which stops you from overeating and decreases your total calorie intake resulting in fat loss. Choose whole pulses like white & black chana, cow pea, kidney bean, sprouts and have them in at least two meals.
  3. Vegetables & Fruits: are excellent sources of fiber and are low in calories. They require a lot of energy to breakdown and some fibers don’t digest in human bodies. They need to be excreted and absorb fat from the body while doing so, thereby reducing fat and cutting down total calorie intake. Have at least 2-3 servings of fruits & vegetables. Their way of cooking can be changed like sautéing, steaming, baking, shallow frying, or roasting instead of deep-frying.
  4. Healthy Fats: can be obtained through nuts, fish & seeds to improve omega 3 fatty acid which is anti-inflammatory and helps in controlling visceral fat accumulation. Cut down your intake of all types of visible fats such as butter, ghee, oils and avoid refined oils. Instead, use soybean oil, sesame oil, mustard & groundnut oil.
  5. Water: increases the metabolism of the body by flushing out toxins and cleansing the liver. The best part? It has zero calories. Drink at least 2-3 litres of water a day.
  6. Tea: Replacing your tea with green, turmeric or lemon tea and avoiding or minimizing visible intake of sugar [1tsp of sugar (5gm) = 20 calories] helps you lose weight.

Meal timings are also crucial in shedding extra fat. This is because the metabolism of the body slows down as the day progresses. That’s why late-night eaters are prone to weight gain. Low calorie and nutrient-dense food can be chosen by late eaters.

Chewing your food properly also increases the rate of absorption of nutrients and avoids extra accumulation of fat. Practicing mindful eating i.e. eating by paying attention and noticing each sip or bite, tasting your food, teaches you to control your hunger and actually helps in weight loss.

We hope these tips help you lose body fat. For more on how adjusting food habits can help you lose weight, ask a GOQii Coach for guidance by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Why Do We Gain Weight During Winter?

gain weight during winter

Have you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

  1. Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
  2. Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
  3. Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
  4. Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
  5. Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.  

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

  1. Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
  2. Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
  3. Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
  4. Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App. 

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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