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Search Results for: nutrition

September 16, 2023 By Shehnaz Shaikh 3 Comments

Do Children Need Exercise and Nutritional Care?

exercise and nutrition for childrenExercise/Physical activity is important for everyone, but more so for children and adolescents as it plays a key role in the development of their personality. Hence, it has increasingly become important to encourage a healthy lifestyle among them. Having said this how much children need to exercise depends on age.

Why Is Exercise Important For Children & Adolescents?

Exercise for children is important for both their physical and mental well-being. By staying physically active, children and adolescents can reduce the risk of stress, depression and other mental health issues. Physical activity can also help teenagers maintain a positive body image because physical activity is beneficial to the human body.

How Does Exercise Benefit Children?

  • It improves immunity
  • Helps in building better focus
  • It helps in strengthening the lungs and the cardiovascular system
  • Keeps the children in a happy mood due to the release of feel-good hormones called endorphins
  • Helps in maintaining good brain health and also helps in enhancing memory
  • Decreases the risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure in later years
  • Helps in maintaining a healthy weight
  • Exercise can help children of all ages and can prevent weak bones (osteoporosis) in later years by strengthening bones and joints
  • Helps in performing well in sports

How Long Should Children Exercise For?

Children and adolescents should do 60 minutes or more of physical activity each day. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety.

Having a balanced exercise routine is good. let’s take a look at 

The three parts of a balanced exercise routine are Aerobic exercise, strength training and flexibility training.

  1. Aerobic exercises

Aerobic exercises increase the heart rate and breathing rate. When you give your heart and lungs this kind of workout regularly, they get stronger. Aerobic exercises should be fun and easy exercises for children that they will love to engage in. Some of the aerobic exercises that your children will enjoy include Swimming, Skating, Cycling, Jogging, Dancing, Skipping, Football, etc. Some team sports that provide a great aerobic workout are basketball, hockey, rowing, cricket and badminton.

  1. Strength Training

Go for exercises that strengthen bones and muscles. Experts recommend that children and adolescents, ages 6 to 17, should get at least one hour of moderate to high-intensity aerobic exercise every day. Strength-training activities that build muscle should also be part of a 60-minute exercise routine on at least three days of the week.

Young people ages 13 to 17 should do a variety of moderate to vigorous physical activity for 60 minutes each day. Along with aerobic exercises like running, jogging, fast walking, circuit training, one should also include sit-ups, push-ups, lunges and squats.

Some of the Exercises Include: 

  1. Lunges: Children can improve their balance and strengthen their legs with some lunges
  2. Squats: are the best for building quads, hamstrings, and glutes, and they help to strengthen your child’s lower back as well
  3. Push-ups: can also be done on the knees or on the feet, according to the child’s ability. Don’t worry if they don’t have the form right initially

Encourage your child to Warm up before exercise and cool down after exercise to prevent muscle soreness and injury.

Warm up before exercise: Warming up before exercise prevents injury by softening the muscles and making them supple. Some warm-up exercises you can do are:

  • Slow jogging or walking
  • Stretching all the muscles they’re going to use (hold each and stretch for 8 to 10 seconds, but never until it hurts)

Cool down after exercise: Cooling down after high-intensity exercise is important for relaxing and softening the muscles. Cool down or ballistic stretch begins to lower the heart rate, improves flexibility and will speed up recovery from a workout.

Some Cool Down Examples Include: 

  1. Hamstring Stretch: The stretch helps Hamstring muscles that are on the back of the thigh 2
  2. Side Lunge: This stretch works the inner thighs
  3. Calf Stretch: This stretch feels good after running or walking.
  4. Butterfly Stretch: Children are usually quite adept to the butterfly stretch and it relaxes them well after a good physical activity.

Nutrition is Equally Important When You Exercise 

While exercise is very important, nutrition is equally important for children and adolescents to lead an active and healthy life.

Children who eat healthy, well-balanced meals and snacks will get the nutrients needed to perform well in sports. Kids and teens who play a sport that can involve 1½ to 2 hours or more of activity in a day, in particular, may need to consume more balanced nutrition to keep up with increased energy and fluid demands.

We trust that this article on exercise and nutrition for children assists you in making informed decisions about your child’s health. Do let us know your thoughts in the comments below. For more on Kid’s Health check out Healthy reads. To get expert advice, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

July 21, 2023 By Dr. Pragati Godara Leave a Comment

Importance Of Good Nutrition For The Human Body

importance of Good nutritionGood nutrition and health are inseparable partners that play a pivotal role in our overall well-being. A balanced and nutritious diet is the foundation for a robust immune system, increased energy levels, and enhanced cognitive function.

Choosing nutrient-rich foods abundant in vitamins, minerals, and antioxidants can strengthen our bodies, ward off illnesses, and promote longevity. Moreover, a healthy diet can help prevent chronic conditions such as obesity, heart disease, and diabetes, empowering us to lead a fulfilling and active lifestyle.

In this article, we will explore the wonders of good food and health, as they form the cornerstone of a vibrant and enriched life.

The Importance Of Good Nutrition 

Here are 5 ways in which good nutrition can help you live a healthy and fulfilling life.

1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

2. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

3. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

4. Mental Well-being

The impact of good nutrition extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

5. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel, it is the foundation of our well-being.

If this article helped you, share it with your friends and family and let us know in the comments below! Find more articles on nutrition here or speak to a GOQii Coach for a deeper understanding of how choosing the right foods can help you. Subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

June 29, 2023 By Arooshi Garg Leave a Comment

How Good Nutrition Before Conception Can Affect Up To 3 Generations

How Good Nutrition Before Conception Can Affect Up To 3 Generations

We usually lay a lot of emphasis on the pregnancy and postpartum diet, however, a new study suggests that a gene called VTRNA20-1 which is responsible for reducing the risk of future diseases for a developing baby is directly related to nutritional status of a mother before pregnancy.

A mother’s pre-pregnancy diet is directly related to the foetus’s genetic makeup and immunity. If a mother is nutritionally deficient before conception, it may lead to radical and permanent change in the unborn child’s genetic makeup responsible for immunity and future risk of cancer.

Factors That Determine The Health Of The Unborn Child

A mother’s environment, nutritional intake, and mental health status determines the long term health of the unborn child.

Few nutrients are said to be extremely essential for a healthy pregnancy and should be included in a women’s diet in the pre-pregnancy period. Some babies are born with spina bifida, brain defects, preterm births, or underweight babies which is directly related to a mother’s pre-pregnancy weight and nutritional adequacy.

As soon as the egg is fertilized, the embryo starts using the mother’s nutrient stores to support its growth. Essential nutrients like Zinc, Iron, Folic Acid are needed to support development and growth of the main body organs in the developing foetus.

How Does Good Nutrition Before Conception Help?

Let’s look at the role good nutrition and the lack of it play during pre-pregnancy, pregnancy and childbirth.

  • Women in the higher BMI range have an increased risk for pregnancy induced diabetes or high blood pressure which can lead to improper foetal development. This could affect generations to come! It is extremely essential to monitor weight and be in a BMI range that is below 25.
  • Folate or Vitamin B9 is a very important vitamin for the development of the brain and spinal cord of the baby. Deficiency of which can cause neural tube defects or Spina Bifida, where the backbone encasing the spinal cord doesn’t develop properly, exposing the spinal cord. This can lead to intellectual disability or paralysis which might be carried on to generations to come as a hereditary issue. Folic acid is a very essential nutrient found in nuts, legumes, orange and yellow fruits.
  • Calcium is extremely important not only for the unborn child but also for the mother to maintain good nutritional status. As the embryo grows, it starts drawing minerals like calcium, zinc and magnesium from the mother’s body. Inadequacy of these nutrients might lead to poor bone development, poor muscle and nerve fibre expansion. In turn, the mother’s bones also weaken, putting them at risk of osteoarthritis in the future.
  • Iron is required in good amounts in maternal stores to prepare the mother’s body for the needs of the foetus during pregnancy. Anaemia or iron deficiency is related to increased foetal morbidity. Affected mothers may experience breathlessness, fainting, tiredness, palpitations, and sleep difficulties. Most of the iron transfer to foetus happens in the third trimester and is the most important phase where iron reserves of the mother should be extremely good. A good iron reserve ensures that the blood supply in the developing baby is proper and any blood loss that happens during delivery doesn’t prove to be fatal for the new mother.

In short, if a mother’s diet and nutritional status are poor before conception, it might lead to a plethora of adverse outcomes that might continue for generations to come. 

I hope this write-up helps to-be mothers lay more focus on correcting their nutrition before conceiving which helps them as well as their unborn babies to be at a lesser risk for any genetic or nutrition-induced life threatening outcomes!

If this article helped you, let us know in the comments below and share it with anyone who needs to read it! Find more articles on women’s health here. You can also seek advice and guidance from a certified expert during your pregnancy, by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce  

April 13, 2023 By GOQii 6 Comments

Common Myths About Exercise & Nutrition

Nutrition and Exercise myths and facts

In the quest to lead a healthier and fitter life, we do end up reading and talking a lot about it. While exchanging information is good, the kind of information you exchange also matters. Are we following the right advice? Is this correct? Can this be verified? Is this information about nutrition and exercise coming from a trusted source?

There is no harm in reading about nutrition and exercise and following through, provided that it comes from a reliable source. Doing your own research on a topic can save you from following myths and sabotaging your own journey.

Keeping that in mind, let’s explore some common myths around exercise and nutrition.

Myth #1: Some Fruits Shouldn’t Be Given to Diabetic & Weight Loss Cases

Fact: Mango, Grapes, Chikoo and Bananas are often considered as enemies for diabetics and weight loss cases, considering their natural sugar content. Yes, I agree they are naturally loaded with sugar content, although best in class when it comes to nutrients. One should always consider the nutrients in a food rather than the natural sugar content or calories.

These food, when consumed at the right time and right quantity, provide fruitful benefits! For instance, Mango being high on Fiber, when consumed as an in-between meal gives you fullness and makes you not munch on the otherwise unhealthy stuff. Studies have proven that Mangoes have anti-inflammatory & antioxidant properties, which help obese people lose weight and in turn is helpful to diabetics. Bananas‘ high levels of B6 helps Type 2 Diabetics due to its anti-glycatic properties.

Myth #2: Rice is Fattening

Fact: Rice is high on carbohydrates and not high on Fat. When taken in right quantities and timing, it will get utilized by the body and will not end up being stored in the form of Fat. Again, rice is not responsible for weight gain. It is how our body processes food and reacts to excessive food, irrespective of whether that food is Rice, Quinoa, Oats, Whole Wheat or even Protein.

The best way to eat rice is to combine it with some protein source or fiber. For instance, Rice + Dal or Rice+ Fish Curry. Timing is equally important. You can have rice post a workout for your lunch, wherein your body can burn it off during the rest of the day. We can enjoy it for dinner too, provided the dinner is around 7-7.30pm.

Myth #3: Spot Reduction

Fact: There is nothing like spot reduction! As and when we lose or gain weight, it happens overall and not in one place. When we lose, it is as per the fat cells in the specific area which may have a tendency to lose more or gain more, depending upon your genes. When we train our muscles to be stronger, body burns more to repair and maintain them. While doing so, it does not take fat from the local area, it will take fat from all over to burn.

Myth #4: Ghee (Homemade Butter) Makes One Fat

Fact: Homemade Cow’s Milk Butter (Ghee) contains CLA (Conjugated Linoleic Acid) which helps you mobilize the stubborn fat in your body to help you energize. It has added benefits like anti-ageing, sexual vitality, healthy skin and eyes, etc. Want to lose weight? Add a spoon of homemade ghee to the plate.

Myth #5: Multigrain Biscuits and Fat-Free Snacks Are Healthy

Fact: We often get fooled with the marketing gimmicks that Multigrain is healthy, fat-free is the best snack, etc. If we get into more details, we can clearly see the facts. Just turn the packet of these foods around and read the label. The ingredient list goes in a descending order of the content of the food and the first ingredient is wheat, which we end up thinking to be whole wheat, where as it is the processed form of wheat which is Maida.

Majority of the contents are not healthy, it is just that they are given fancy names to fool us like Demerara Sugar, which is actually just normal sugar. The marketing names used are often the least in the percentage in the food, like Ragi, Multigrain, Oats, etc.

Myth #6: More Cups of Green Tea = More Fat Burned

Fact: Green tea, when taken in the right quantity and at the right time, can help you burn fat. This is due to its caffeine content. When people have it in larger amounts like 6-8 cups or more in a day, it ends up making them dehydrated and acidic. Rather than increasing the metabolism, it slows it down.  Thus, there is no extra ‘burning’ that will happen if one has it more. As we always say, anything in excess is not good, even if it is healthy.

Myth #7: Skipping Meals Helps One Lose Fat

Fact: Skipping meals will make you lose weight for sure. Although there is a difference between weight loss and fat loss. What do we do when our mom is not at home to give us food and we are very hungry and you cannot place an order for food?  We look for easy options at home to kill the hunger, right?

Our body does the same when we skip meals. It will look out for options within the body. The easiest one is the muscle glycogen storage, it will opt for that first and when one loses muscle content, there is a loss in body weight too, as muscle weighs a lot naturally. Although, metabolism goes down and fat content remains the same or increases. Skipping meals helps you lose precious muscle content while the fat still sticks around, in fact, increases too at times. 

Myth #8: Only Running Helps in Weight Loss & Maintenance

Fact: Running is a great sport/exercise. It has its own high due to the endorphin rush it gives you, especially when running outside. No doubt it gives you great results with regards to weight loss, although it is majorly muscle loss that happens if the pre and post run meal is not taken care of.

If one keeps running for a long time without strengthening workouts, they are bound to lose more and more muscle. Thus, weight loss will surely be seen but not in a healthy way. Later, when one stops running, they will gain all that weight quickly as the metabolism is low. Running will help one lose fat only when combined with strengthening workouts over the week.

Myth #9: Eating Extra Protein Helps Build Muscles

Fact: Given the fact that muscles need protein to survive, everyone assumes if you have extra protein, the body will keep it only for the muscles. This is not the case. At any given point, our body will take as much as required and the rest goes in to excess. Let that be Carbohydrates, Proteins or Fats. Whatever is excess and that which the body doesn’t require will go to storage, which is fat.

Myth #10: Lifting Weights Isn’t a Good Way to Lose Weight Because It’ll Make Me Bulk Up

Fact: Weight training will break your muscle and repair it back to be a little stronger and denser than the last time. Yes! This process will add up on your body weight but not fat.  You will start adding bulk depending upon the type of training you take and the type of nutrition support you have. The bulk up can happen only if you aim at it and train accordingly. If we are not looking at bulking up, one can train as per that. For instance, lesser weights and basic reps of 15-20.

Myth #11: Physical Activity Only Counts If I Do It for Longer Periods of Time

Fact: Workouts done the right way, at the right time, give us the right benefits! Some have a notion that if one trains for longer hours, the results will be better and faster. When one trains for longer hours, our body starts secreting Cortisol, which is a stress hormone. Due to excess cortisol, the body will store more fat and start losing muscle. This will in turn make metabolism slower. Thus, the quality of workout matters rather than the timings.

Myth #12: People Who Are Thin Don’t Need Exercise

Fact: One exercises because they want to be healthy and fit, not to lose weight. Majority think only those who want to lose weight need to workout. Everyone needs to workout. However, the type of exercise and its intensity will vary depending upon the person’s health and fitness goals. Thin people need to aim at gaining muscles. Often, thin people have the same percentage of fat as the person who actually looks fat. This is because the person who looks thin usually has least amount of muscles and thus, the body weight is lesser (as muscles are very dense).

Myth #13: If You Binge and Detox Later, It Nullifies The Binging.

Fact: This is like punishing your body! First you eat a lot and then you make it starve by detox methods or working out for hours. Rather than doing this, while eating out, one can practice mindful eating. Mindful eating involves chewing well and enjoying the food. It will end up in portion control too as your mind knows where to stop. If you binge, you eat fast. You eat the food with guilt and later punish it. Which is completely wrong! By practicing mindful eating we can eat out and not punish the body. We do need a detox at times to cleanse toxins but not as a punishment for binging.

If this article helped you identify myths and clear all your doubts on nutrition and exercise with facts, let us know in the comments below! You can find more articles on making a healthier lifestyle change here.

To bust more myths and get the right information from a certified expert, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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