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Sleep Your Way to More Muscles

sleep your way to more muscleDid you know you can build muscles even while sleeping? The three aspects of the muscle building pyramid are nutrition, training and rest. Most of us pay close attention to the first two factors but frequently ignore the third and suffer the consequences. Sleep isn’t a luxury for the human body, it’s a genuine necessity. Extended periods of sleep deprivation can lead to amnesia, delusions and hallucinations. Shorter stretches cause forgetfulness, bad moods and irritability.

How Does Sleep Lead To More Muscles? 

If you’re trying to gain strength, sleep becomes even more important because it’s synonymous with recovery. If your body doesn’t get to fully recuperate from a hard workout, there’s no way it will be ready for the next one. Heavy training destroys tissues. In order for the tissue to be repaired, your body needs the proper nutrients and deep sleep. One of the key events that occur during sleep is that the body releases growth hormones which are critical for repairing tissues, maintaining tonus in the muscles and keeping the fat in the cells. Since the body releases growth hormones only during deep sleep, the question is how do you get deep sleep?

Getting enough rest is critical to your overall health. Lack of sleep, even for a single night, can have a huge effect on your immune system. Research has shown that there’s a 20-30% drop in the immune system cells that fight cancer and viruses after just one night of sleeplessness. If sleeplessness continues over several days, the percentage of decreased immune system cells climbs drastically. The good news is that you can bring the number of cells back to normal with a solid night’s sleep.

So How Much Sleep Is Enough?

That depends on individual to individual and it depends on many variables. Ideally, one should aim to get at least 7-8 hours of sound sleep. Sleep is the most critical variable affecting our workouts. How well we have slept the previous night will determine how good a workout you do the next morning.

Work-related stress is one of the many reasons that most suffer from sleep deprivation. One of the best things you can do is slip in to a nap prior to your workout. You don’t want to drop off into the deeper stages of sleep before training because it will make you groggy. 20-30 minutes is plenty before a workout.

How Can You Induce Sleep Quickly? 

Deep sleep at night is very important and here are some of the things we can do to get sleep fast:

  • Read to relax
  • Take a shower or soak in the tub
  • Listen to soothing music
  • Try Chamomile tea
  • Warm turmeric milk will induce melatonin, which is a sleep hormone
  • A light snack can be useful in promoting a more relaxed state, but it’s smart to select foods that contain the amino acid tryptophan, which converts to serotonin in the brain, helping you to feel drowsy. Milk, yogurt, cheese, turkey and fish contain tryptophan.

What to Avoid Before Sleeping 

Now here are some things you should not do if you want to have a good night’s sleep:

  • Don’t overindulge in alcohol
  • Avoid eating large quantities of food. Eating a large meal before bedtime isn’t conducive to sleep as the food will trigger various systems, including the heart, to work harder. Also, the digestive tract may become upset and disrupt sleep even more.
  • Avoid stimulants such as caffeine and nicotine. This includes tea, coffee and soft drinks as well.
  • Avoid any form of strenuous exercise or participating in a competitive sport as it will work against you. Vigorous physical activity stimulates the body, and it takes some time to calm you down.
  • Don’t take your work to bed. If you make your bedroom an extension of your office, you’re sure to carry business problems with you at night. Your bedroom should be a cool, dark, sleep chamber.

You may have to experiment a little to find out what works for you. But if you’re having trouble getting a good night’s rest on a regular basis, make some changes in your lifestyle, quickly. The “magical one-third of your life” is a critical variable in your quest to gain strength, so be mindful of that.

We hope this article on sleep for muscle building helps you. Do leave your thoughts in the comments below. For more on muscles and sleep, check out Healthy Reads or speak with a GOQii Coach by subscribing to our Personalised Health Coaching program here.

#BeTheForce 

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How To Prevent Heart Disease At Any Age

How to prevent heart disease at any age

Heart disease is a generic term used to describe diseases that affect the heart and supporting arteries. In these diseases, the blood flow to the brain, heart or any other body part is reduced due to the thickening of arteries due to fat deposition, or due to a circulating clot in the bloodstream. It may lead to chest pain, stroke, heart failure, or arrhythmia.

All age groups can benefit from following a healthy, clean eating pattern. Lifestyle habits are formed slowly, over the years, and changing them can be overwhelming. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be a game changer. Let’s read on to learn more about foods and habits that are essential for a healthy heart:

1. Controlling portions: Your foods’ estimated calories are the easiest way to avoid overeating and over consumption of calories. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low-calorie and high-fibre foods to fill yourself, like raw fruits and vegetables. Take smaller portions of calorie-dense and high-salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.

2. Choosing raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart-healthy antioxidants. Choose bright-coloured vegetables to get maximum benefit. Fiber which is present in vegetables helps in controlling high BP, and fat deposition in arteries and also eases digestion.

3. Including whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, bread, and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.

4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no-table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, bread, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt, and Himalayan salt. Be wary if you also have thyroid you might need regular iodized salt. Flavour your dishes using dill, coriander, mint, lemon, and oregano instead!

5. Choosing low-fat high protein sources: Cut short on high-fat animal products like full-fat milk, processed cheese etc. Go for low-fat/ toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soy granules, sprouts, and powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.

6. Engaging in cardio activities: As the name suggests, any type of physical activity that affects the heart’s activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, and blood pressure and improve energy levels, plus it can fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes after every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can really be helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, aerobics etc.

7. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels.

GOQii wishes the best for all of you on this World Heart Day! We hope this article has shed light on the essential habits for a healthy heart. If you found this information valuable, share your thoughts in the comments below. You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

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2 Breathing Techniques For Better Sleep

breathing techniques for better sleep

Do you have trouble getting sleep despite the fact that you are tired? Sleeping well is an art. It needs a perfect blend of healthy habits and control of mind. A clean body and mind, relaxed mood, physical exercises, and perfect dietary control are some of the basic sleep-inducing methods. However, one of the best ways to bring the body into its relaxed state is – BREATHING! How do breathing techniques for better sleep work? Let’s find out!

Breathing Techniques For Better Sleep

Breathing deeply has been proven to affect the heart, the brain, digestion, the immune system and even the expression of genes. Research has shown that breathing exercises like Pranayama can have immediate effects by altering the pH of the blood, or changing blood pressure. But, more importantly, they can be used as a method to train the body’s reaction to stressful situations and dampen the production of harmful stress hormones and help induce sleep.

Here are 2 important breathing methods to calm the mind and induce sleep naturally.

1.  The 4-7-8 Technique

How To Do It?
This process is recommended by Dr. Andrew Weil, a practitioner and teacher of integrative medicine for the last thirty years. To do this exercise, sit up in bed with your back straight or lie down on a straight back and press the tip of your tongue on the roof of your mouth right behind your front teeth. Maintaining that position, close your mouth and inhale through your nose for four counts, hold that breath for seven counts, and then exhale through your mouth around your tongue for eight counts. Repeat this pattern until you have completed four full breaths.

How It Works?
The 4-7-8 breathing technique is effective because it encourages the fast removal of carbon dioxide. Doing so equates into a better preservation of the bicarbonate pool; our reservoirs for helping maintain an appropriate pH balance. Also, it allows the lungs to become fully charged with air, allowing more oxygen into the body, which promotes a state of calm.

2. Left Nostril Breathing 

How To Do It?
Simply take your right hand and with your fingers outstretched, block off your right nostril by putting gentle pressure on it with your right thumb.  Be sure to keep the rest of your fingers straight and pointing up. With a long, slow, deep breath, gently inhale through your left nostril.  Then, just as gently, exhale long, slowly and completely, again through the left nostril. Do this for at least 3 minutes; chances are you might doze of even before that!

How It Works?
When we’re under stress or feeling anxious, we tend to breathe mostly out of our right nostril, which is connected to our left brain. This activates our sympathetic nervous system, the channel responsible for the classic stress response – dilated pupils, increased core temperature, sweating, and increased heart rate and blood pressure. And when we start breathing through the left nostril the parasympathetic system gets activated which slows us down and helps our body automatically run its day to day jobs of digestion, elimination, sleep cycles and more.

Apart from these 2 breathing techniques for better sleep, you can also try meditation or mindfulness by just observing your breath as it goes in and as it comes out. Connecting with this rise and fall of the breath, and noticing where you feel that breath move within the body can help you begin the process of relaxing tense muscles and create a coherent heart pattern which brings an instant state of tranquil and helps you drift off to peaceful deep sleep.

We hope this article helps you sleep better! Do you meditate before you go to bed? What helps you sleep better? Leave your thoughts in the comments below! For more articles on sleep, check out Healthy Reads or you can get tips directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Top 10 Basic Trekking Tips For Beginners

basic trekking tips for beginnersMonsoons = treks! There’s no other way to look at it. Most hiking trails and trekking landscapes light up with luscious greenery during this season. Maybe that’s why avid trekkers and nature lovers venture out to explore spaces when it rains. Now while trekking seems like a fun activity, a few bruises and muscle aches will be the least of your worries if you’re not prepared. So to ensure that you have a good trip to enjoy that beautiful scenery only trekking can bring, here are some basic trekking tips to help you out!

Basic Trekking Tips For Beginners 

1. Walk Straight: Whether you’re climbing up or making your way down, slopes can seem to be a challenge. While surmounting this challenge, make sure that you walk upright and don’t slouch or sit and climb as it can put pressure on your knees which could make the rest of the trek difficult. 

2. Stay Hydrated: When making your way to the great outdoors, make sure you carry at least 2L of water with you. Avoid gulping the water down in one go. Instead, you should sip slowly. Carrying a sipper will help!

3. Carry An Electrolyte Mix: Sweating is only natural when you perform a strenuous activity but when you sweat, you also lose some essential electrolytes. To replenish lost electrolytes, carry some salt and sugar mixed with water. An easier option is to carry Electral or Glucose which you can mix with water. Alternatively, you can also opt for this electrolyte drink available on the GOQii Health Store. You need to be careful that you sip this and do not gulp. Remember to take 2 sips of water for every 1 sip of this energy drink.

walking poles - trekking tips4. Use Walking Poles: A walking pole can easily become your best friend on a trek. It really takes the pressure off your knees when you’re climbing down and supports you well when you’re going uphill. While it might take some time to get used to it, it’s definitely worth it!

5. Avoid Sitting Immediately: If you’ve been climbing for a while, it’s only natural to take a break. But when you do take a break, avoid sitting down immediately. It may make it difficult for you to get back up. Stand and rest for a while before you make your way again. Be mindful of the number of breaks you take as well as frequent breaks will increase tiredness.

6. Fuel Your Body: Your body needs fuel to keep going. Carrying heavy meals doesn’t make sense as you want to travel light, you can opt to carry some nuts, a nutritious trail mix or a protein bar with you. These will give you the energy to keep going. Eat them in small portions when you take a break.

footwear trekking7. Watch Your Footwear: Even if you’re keen on doing just two treks this monsoon, it’s a good idea to invest in a good pair of shoes. Some terrains can be tricky and slippery, especially during monsoons. You need shoes that offer good grip and support you well.

8. Dress Well: A trekking trail might be the worst place you would want to show off your new dress or those awesome, trendy shorts you picked from a fancy outlet. You need to cover up! Wear a Dri Fit, full sleeve shirt and pants that cover your legs. This will protect you from insects, mosquitoes and getting scraped by thorns when you move along a dense trail. You can get some amazing Dri Fit t-shirts and Joggers from the GOQii Health Store!

9. Waterproof Yourself: If you’re planning to carry an umbrella, don’t. During a monsoon trek, leaving your belongings and yourself unprotected from a sudden rain shower would not bode well for you. Try carrying a poncho which will cover most of your body as well as your backpack.

10. Communicate: If you’re with a trekking group or you’re trekking with a group of friends, if at any point you feel uneasy, make it a point to tell your trek leader or organizer. You could put your life in danger if you continue and could ruin the experience for everyone else. It’s best to mitigate issues before they get worse. Remember that communication is key in the outdoors.

Few Things To Bear In Mind Before You Begin 

  • If it is your first time trekking, start walking now! Prepare a little by taking small hikes around your vicinity. Practice on uneven trails instead of footpaths or a park because trek trails won’t be that flat. Additionally, also work on some leg based cardio and try taking the stairs as often as you can. It will help you build some stamina and endurance before your climb.
  • Travel light. Do not carry things you do not need. Fewer the electronics the better. A trek is not a place where you will find any need for a laptop or a tab. Your cellphone, a power bank and a torch, along with other essentials mentioned above will be enough. 
  • Additionally, avoid wearing your earphones when you begin your climb. You might miss out on instruction, a cry for help or any unforeseen circumstance. Keep your eyes and ears wide open and enjoy the natural sounds and vistas you’ll only get in the midst of nature.
  • If you would like to document your adventure, it’s always nice to keep a small notepad with you to jot down your experiences and also to keep a track of the details of the place like how to get there or certain markers which will help you when you visit again. 

We hope these trekking tips help you make the most of your trek! Do let us know your thoughts in the comments below! 

Find more articles on staying healthy and fit during monsoons here. If you need any help to train or build your stamina for a trek, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]