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Manage Stress By Managing Your Cortisol Levels!

Manage Stress By Managing Cortisol LevelsHow often do we hear people say, “I am so stressed”? Given the current pandemic scenario, the lockdown and the threat of new variants, we’re sure you might have heard a lot of people say this. While the stress is reasonable, do you know what causes it? Is it the pressure of working from home thwarting your work-life balance, is it the news or could it be the excessive release of stress hormones? If you weren’t aware, just as there are hormones that make you feel good, there’s a stress hormone called Cortisol but it’s not all bad.

The cortisol stress hormone management system is released by the adrenal cortex glands in order to regulate blood sugar, blood pressure and the immune system. While it does regulate blood sugar, blood pressure and the immune system, if it is released at a wrong time, it can be harmful. What triggers the rise of this crucial hormone is mental and physical stress, insulin spikes, too many stimulants, overindulgence of processed food and toxicity build up.

Sources Of Chronic Stress Include: 

  • Lack of sleep and insomnia
  • Negative thoughts and emotions
  • Sugar cravings and low serotonin levels
  • Caffeine and stimulant abuse (more than 2 coffees per day)
  • Acidity and Toxicity
  • Lethargy and lack of energy

Burning stubborn belly fat has to be one of the most popular stresses that people have and most have a problem dealing with this issue. What we fail to identify is that losing body fat, especially on the lower abdomen, is a hormonal issue.

It’s NOT overeating!

It’s NOT sugar or carbohydrates!

It’s NOT lack of exercise!

The one culprit that can quash your fat burning efforts and leave you with stubborn belly fat is your cortisol and adrenaline hormones. Stress leads to adrenals burning out, and excess cortisol and adrenalin lead to a number of health problems. If prolonged, it can lead to:

  • Excess abdomen fat
  • A serious drop in testosterone, and rise in estrogen
  • Hypertension and anxiety
  • Bone, mineral and muscle loss (cortisol is a catabolic hormone and is often elevated)
  • High blood sugar and insulin resistance

How Can You Bring Cortisol Levels Under Control? 

stress managementGiven how high stress levels have been lately due to the pandemic, it is important to manage stress by managing spiking cortisol levels. Dealing with Cortisol can be tricky. If dealt with proper techniques and supplements, one can get the Cortisol levels under control. Here are a few tips to help you out:

  • Reduce physical and mental stress by becoming more calm and relaxed. Meditation and pranayama are your allies.
  • Exclude sugar and processed foods from your regular diet and replace them with whole organic foods that will help improve digestion and in turn, reward you with a healthier GUT!
  • Lower toxicity and acidity which adds stress to the body internally by making the simple shifts in the food choices, thoughts and emotions.
  • To take control of Cortisol levels, one needs to learn how to unwind and relax every single day for at least 20 – 30 minutes and learn to take deep breaths and clear the mind. You can also indulge in a hobby you like!
  • Meditation and yoga are some excellent ways to relax and bring down cortisol levels effectively.
  • Exercise is a true savior and has been shown to reduce cortisol effectively. But a word of caution – don’t overdo it and do it correctly or else it could have the opposite effect.
  • Cortisol is at its lowest during sleep. So, make sure you get adequate and good quality sleep. This Sleep Series could help you understand your sleep better.

Additionally, it’s best to steer clear of news and social media updates that stress you out. You can check it once a day to just get an update but there’s no point in indulging in every news article that comes your way, especially if it paints a grim picture. So zone out, take care of your health, keep calm and be stress-free!

We hope this article helps you during these precarious times. For more on stress management, check out Healthy Reads. To learn how to manage stress effectively, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Stay home, keep calm and #BeTheForce! 

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Diet & Exercise: How Timanna Gudi Battled Diabetes

Timanna GudiAccess to medication is easy! We live in a day and age where even a sneeze can be seen as a good enough reason to swallow a pill. The number of those pills only increase with time as health deteriorates. The more pills you swallow, the more you realize that they aren’t working. Without intervention, without data or without trying, you never realize that a pill is not the answer, it is your lifestyle! In the face of adversity, change is imperative. Here’s how 49 yr old Timanna Gudi made a positive U-turn!

Hailing from Hubli, Karnataka, this mechanical engineer by qualification worked with an MNC as a managing director. His job responsibilities and efforts placed immense stress on his wellbeing. Realizing this, he knew he had to quit. He did so 5 years back and started his own business. However, this did not change anything and his health problems continued.

Battling Diabetes

In 2008, Timanna Gudi was diagnosed with Diabetes. This was just one part of his struggle. Along with diabetes, he had to face hypertension and high cholesterol as well! He was immediately put on medication and with every visit to the doctor, his dosage only seemed to increase. He would have to get tests and visit the doctor every 3 months while his doctor only increased the number of medicines. With no concrete solution in sight, Timanna was only confused.

Making Lifestyle Modifications to Fight Diabetes

He happened to come across a talk by B M Hedge, Dean of Manipal Medical College and a renowned doctor. He said that people shouldn’t be visiting doctors for lifestyle diseases like diabetes and cholesterol. The medicines they need are available in their kitchens. Of course, medical assistance is required in case of an emergency but it must be supplemented by a healthy lifestyle. This got Timanna thinking…

He had lost his Dad and his elder sister to diabetes in spite of them being on heavy medications like him. He told himself that if his condition is a disorder, there should be a way to bring it in order! This very thought became the turning point which would pivot his life to balance and wellbeing.

He came to Pune  in 2011 and joined a therapy called Freedom from Diabetes. He managed to get rid of all his medicines in a matter of 40 days through diet control and some light exercise. From then on, he began advocating his approach to everyone who was affected by the same medical condition as his. He gave them hope that they too could change!

Joining GOQii and Being the Force

In 2018, he bought some equipment to perform exercises at home. He followed YouTube channels and performed his routine accordingly. However, he ended up with a frozen shoulder due to an incorrect position. This kept him from exercising for about 8-9 months.

In March 2019, a friend introduced him to GOQii. He was intrigued with the idea of coaches demonstrating exercises LIVE on the app. The GOQii app solved two of his needs i.e. exercise and nutrition. He was getting expert advice from topics relating to a healthy diet, lifestyle, meditation and so on. He saw GOQii as an opportunity to get back into routine!

He joined during the India Steps Challenge and began competing, clocking in 6000 steps a day. He initially started with basic walking and increased his target to 12,000 steps after he invited a few of his friends. Due to walking too much, he began losing a lot of weight and was underweight by 7kg. He was asked to stop walking and jogging completely. To keep the momentum of his physical activity going, he began strength training in order to build muscle mass.

He is a regular on GOQii Play. He watches Coach Tufail Qureshi, Coach Alistrair Fernandes and Coach Shweta Kariya, following the workout routines demonstrated by them on a daily basis. As his work requires him to travel often, he carries a resistance band in his luggage as suggested by Play Coaches. He feels that a resistance band is a handy equipment that can be used to target any body part!

Being lactose intolerant, he shifted to a vegan diet. This essentially means that he avoids milk, curd and cheese. He avoids processed foods like bread, biscuits, etc. He begins his day with a glass of green smoothie which is a wholesome blend of raw Spinach (Palak) or any other leafy vegetable coupled with Betel leaf, Pudina (Mint), Tulsi (Holy Basil), Curry Leaves, Cinnamon Powder, Black Pepper and one fruit along with soaked nuts and seeds.

He follows this up with 45mins to an hour of exercise. His breakfast is more protein-based which includes a dal-based Cheela or sprouts and salad. In between meals, he grabs a spoonful of any seeds or a cup of green tea. His Lunch includes a Roti, one bowl each of dal, vegetable and raw salad. He also drinks Apple Cider Vinegar, which he believes has helped in keeping his body more alkaline. His family mostly uses cold pressed virgin coconut oil instead of refined oil.

Opting For Natural Methods Instead of Medicines

Timanna Gudi reiterates that commitment is absolutely necessary. There is no way you can cheat or give in to temptations. He strongly believes that Diabetes is a medical condition which should be eradicated from India.

He says, “The medicines never stop and you just keep losing your vital organs to it slowly. However, everybody is different and not all solutions suit everyone. You need to go test and try before settling down with what suits you.”

He in fact, also got rid of his Acute Bronchitis, something which he suffered from since childhood which required him to use inhalers. He did so by practicing Pranayama (You too can reap the benefits of this wonderful practice. Here are 6 Variations of Pranayama and their Benefits)

In the course of his time fighting diabetes, he has also helped his younger brother reduce his sugar levels. He feels it is his duty to share the knowledge he has gained from his experience combating lifestyle disorders.

Timanna feels GOQii is a fantastic platform with lot of resources that can benefit anyone and everyone. He regularly shops on the GOQii Health Store and advocates the fact that you get good options at competitive rates.

We wish Timanna Gudi the best for his journey. If this story inspired you or if you are fighting your own uphill battle against a lifestyle disease, share your thoughts in the comments below! To help you manage diabetes effectively, reach out to our experts by subscribing for GOQii’s Diabetes Care Program here: https://store.goqii.com/diabetescare

#BeTheForce

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Stroke: Warning Signs, Causes & Prevention

stroke“Doctor please help! Half of my body does not move anymore” came a slurry cry from a helpless Vinod Agrawal, a businessman. His wife stood next to him in the emergency department weeping profusely and their 16 year old son watched his parents helplessly.

When examined thoroughly, Agrawal was diagnosed with STROKE. Thanks to the lifestyles that most people lead these days, this is a common site in hospitals.

A stroke strikes when the blood supply to the brain is affected either due to blockage leading to ischemia or rupturing of vessels. Due to this the brain does not receive enough oxygen and nutrition causing cell death, which is the ideal condition for stroke.

How Does a Stroke Happen?

  1. Ischemia: Occurs due to narrowing or blockage of blood vessels due to blood clots formed either in arteries connecting brains or other vessels or due to dislodgment of fatty deposits called plaques (atherosclerosis).
  2. Haemorrhagic: Bursting or leaking of blood vessels which compresses the brain cells. This leakage of blood puts pressure on brain cells which is accumulated in brain due to trauma, hypertension or some blood thinning medication.
  3. TIA – Transient Ischemic Attack (Mini Stoke): Brief episodes of stroke which is self-limiting. Blood flow is briefly interrupted and these are the warning signs of future stroke. It is like an alarm from the body.

Common Presentation of Stroke

  • Weakness or tingling in half or full body depending on the involved artery
  • Deviation of face with difficulty in speech and closure of one eye
  • Mental Confusion, severe headache, loss of power in the limbs

When any of the above symptoms are seen, the patient must be rushed to the hospital.

Stroke

After thoroughly understanding the history and general examination, few specific tests and examination like CT scan are done to find out the cause of the stroke. The treatment is very complicated and management is done in ICU and Neuro-physician may be required.

As there are two major causes of stroke – ischemia and haemorrhage – both have different management.

  • If ischemic– the focus is to restore adequate blood flow-clot is broken or dissolved.
  • If haemorrhagic – stop bleeding or leakage of blood, to reduce the pressure of brain cells. Surgical intervention may be required if there is any arterial malformation or rupture of vessels.

Rehabilitation activities like physiotherapy, speech therapy, etc. help to restore physical activities gradually.

Prevent It!

All the above symptoms and complications can be prevented if a healthy lifestyle is followed.

  • Eat a healthy – diet which includes fresh fruits, vegetables, avoiding processed meat and avoid junk food.
  • Yoga, especially Pranayama, ensures that every cell of the body receives adequate oxygen for appropriate functioning. Pranayama rejuvenates the body cells which ensures the ideal functioning of the body.
  • Stress kills! Accept what life offers happily and keep working towards your goal without killing yourself.
  • Remember Smoking Kills – all advertisements shown are true. STOP smoking.
  • Avoid alcohol, if you do consume it, make it minimal.
  • If you are hypertensive, keep an absolute check on blood pressure and follow all dietary and physical discipline so that blood pressure is controlled.
  • If one is diabetic, regular check of sugar is important.

Listen to your body. It always warns you before the disease sets in.

Stroke is an acute emergency but the root cause lies in chronic habits and patterns of life. Every moment, even at this moment of reading the blog, we can choose health or disease. Either you choose to pick up alarming signals of body and employ the necessary preventive measures to live a healthy life or be undisciplined and get hospitalized. THE CHOICE IS YOURS!

We hope this article helps you. For more on stroke and prevention, check out Healthy Reads or ask a GOQii Coach for guidance by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Breathing #3: Breath Bank

breath bank

A Tamil adage says that everyone gets a certain number of breaths deposited in their account on birth. You cannot increase or decrease it – but you can efficiently use the remaining balance and get more out of it. Do you know how to get more out of your breath? How to get a higher ROI? Let’s start with the number of breaths per minute. 

How Do You Measure The Breaths in Your Breath Bank? 

Measure the number of breaths per minute at 4 fixed time slots in a day and do it over one or two weeks and then get the average breath per minute. If the AVERAGE number is more than 12, then you are not very efficient in using your breath balance. If you are more than 18, then you are hyperventilating!

Hyperventilation depletes Co2 from your body. The interesting fact is that Co2 is critical for oxygen absorption in the cells for effective burning of the fuel. If you are hyperventilating, then there is Co2 imbalance and even though you may have a 97% oxygen saturation in your blood, the Oxygen just floats around without being effectively used in burning the fuel.

So, to use Oxygen effectively, you need a good balance of Co2 in your body. Also, as much as you hyperventilate while under stress, the other way is also true. When you hyperventilate, the body assumes you are under stress. You are chronically under stress AND you are not burning the fuel effectively… all due to a simple issue of incorrect breathing!

Slow breathing keeps the right balance between Carbon Dioxide and Oxygen in the body and remember both are needed for the efficient functioning of the body.

“Mind is the King of the senses and Breath is the King of the Mind”, says BKS Iyengar, a renowned Yoga Guru. James Nestor, says that an ideal breathing is 5.5 seconds inhale and 5.5 seconds exhale – so this is 11 seconds and your average number of breaths would also be 5.5 per minute.

Most of the religious prayers/chants/choirs were designed to make you breathe at a rate of around 5.5 to 6 per minute. Such prayer, no wonder, has magical curative powers.

You can practice slow breathing anywhere, any time and privately. Just be conscious of how you breathe! In fact, between every activity, meeting or zoom call, take 5 minutes off and practice conscious slow and deep abdominal breathing, you will do wonders in terms of your productivity.

“If you want to live, follow Eastern Medicine (Yoga, Ayurveda) and if you do not want to die, then follow Western Medicine” – Trainer Brian MacKenzie

This subject is still developing and research is still coming through under the Western Medicine and has been in practice over thousands of years in India by our Yogis.

Western breathing experts like Dr Buteyko, James Nestor and Anders Olsson, etc. have gone on record on the benefits of slow and rhythmic breathing. In fact, Dr Buteyko observes that 80% of the population is chronically hyperventilating!

Breathing is the only tool available to humans to connect to (and influence) their autonomous nervous system and therefore mind. If you develop awareness and therefore, better understanding, you can make breathing more efficient and positively impact your mind. Breathing is the MOST POWERFUL tool humans have. Fascinating isn’t it. But Simple. I average around 8 breaths per minute now and I have personally benefited significantly in terms of overall energy through the day, feeling good and less stressed. 

Practices To Help You Achieve Slow Breathing 

  • Being Conscious of breathing
  • Practicing Pranayama – Kapal Bathi, Ujjayi, Pursed lip breathing, Bhastrika
  • Breathing using the abdomen than the chest
  • Tummo ( Tibetan technique) or Wim Hof method

I am placing a customary caveat for the reader that this is not medical advice and you should consult your doctor. And unfortunately, the western medical system holds that less than 10 breaths per minute is a disease and it has to be cured.

If you want more details, medical and scientific evidence, please read more at https://breathe.ersjournals.com/content/13/4/298 

Further read books/podcasts of James Nestor, Brian Mackenzie, Rangan Chatterjee, Anders Olsson

We hope this article helps you improve your breath bank balance. For more on breathing, check out Healthy Reads. To get breathing exercises from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr  

Breathe Right & #BeTheForce 

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