GOQii

Blog

Search Results for: sleep

By 2 Comments

12 Steps To Being Your Own Health Detective

12 tips to be your own health detectiveGaining true, lasting health is all about identifying and healing from the root cause. You can do it, I can do it, and anybody can do it. Today’s changing lifestyle, ever-increasing pollution, adulterated foods and rising stress is silently harming our life in various unknown ways.

If you can understand your body and how it works, how disease manifests itself and where it begins, then you can draw a road map towards becoming your own health detective (and your family’s health detective) so that you can empower yourself to live a healthy, thriving life.

How To Be Your Own Health Detective 

Here are some pointers that can help you be your own Health Detective!

1. Keep A Check On Your Sleep

health detective - sleep score

If you feel stressed out, sleepy-groggy headed, and/or lack concentration even in your daily chores and work, then this is a clear indication that you are not getting enough sleep! If even after 6-8 hours of adequate sleep, you get up all weak, lost and tired, then that’s a red signal. Stop and analyze what’s causing that.

2. Full Body Check Up

Get a full body check-up done every 6 months. Stand in front of a mirror and check if you have any lumps, or uneven skin tone. If any mole like thing appears bigger than 5mm, or pinkish-brownish discoloration, it’s an indication to fix up an appointment with a dermatologist. 

3. Excessive Hair-Fall Is Also A Symptom

health detective - hair fall Most of the people see hair-fall as a result of the seasonal change, change of shampoo or oil.  Very few know that it could also be an indication of a disease/or a medical condition. Examine your comb regularly. If there is hair-fall appearing more than normal, it could be due to underlying deficiency of iron or thyroid. Also, follow a good hair-care and wash routine.

4. A Window Of Light Through Your Eyes

Lack of sleep can cause puffiness under the eyes. However, this puffiness goes away with proper sleep and rest. If puffiness appears for a long duration, it could be due to water retention, kidney issues, and indigestion. Do not ignore this and see a doctor.

5. Sudden Increase Or Decrease In Weight

A wave of happiness that comes due to weight loss can become a cause for concern when the reasons for weight loss are not right. It could be due to weight cycling, or a YO-YO effect that usually occurs due to extreme workouts, or diet restrictions or crash diets. If not because of these, a sudden increase or decrease could also be happening because of diabetes, thyroid etc.

6. Tired All The Time?

Tired All The Time It’s normal to feel tired and all sleepy after a long day at work or a long journey. But, if you are feeling lethargic all the time it could be due to an underactive thyroid, which also increases the chances of developing high blood pressure and heart problems. Consult a doctor immediately and get your blood tests done.

7. Frequent Headaches

A headache can happen due to stress, tension, working continuously in front of screens and inadequate sleep. This generally goes away with rest or painkillers. But, if even after this if a headache persists, it could be due to a migraine, cervical issue or spondylitis. Resort to physiotherapy, good posture and regular workout. 

8. Take Care Of Your Feet Too

Most of the people don’t pay much attention to feet, because of which they are unable to notice any visible changes happening there. If nails have white spots or have become yellowish in colour, it might be indicative of calcium or hemoglobin deficiency respectively. Persistently cracked heels may be because of low water intake and swollen feet indicate the onset of diabetes. If you feel that your feet remain excessively cold, a thyroid test must be done with doctor’s advice.

9. Teeth And Gums

Bacteria in the mouth are major causes of pain and infection in gums as well as heart-related and lung-related infections too. Conditions related to teeth and gums can also become a reason for pain in shoulders and back. Take extra care to maintain oral hygiene and dental care. A dental check-up every 6 months is advisable.

10. Don’t Ignore Snoring

Snoring in our society isn’t considered abnormal. One snores when there is blockage or difficulty in breathing. Snoring adds to excessive pressure on lungs, and it could also happen because of high blood pressure, which could, in turn, lead to heart ailments. If anyone is suffering from snoring for a long period of time, take responsibility and get their sleep study test and dynamic MRI done with doctor’s advice.

11. Blood Pressure Monitoring

People who have high/low B.P issue should always keep a digital monitor at home. Get your blood pressure checked at regular intervals or if you notice any change in the body. Remember normal blood pressure should be 120/80mm Hg. 

12. Cardiovascular Check-Up

People who have crossed 40 years of age, people having heart diseases or high blood pressure should get a complete cardiovascular check-up done. This helps in screening and treatment of risks like heart attack, stroke, etc. in the preliminary stage. Get blood cholesterol levels also checked once every year.

Points To Remember

  • Becoming a health detective doesn’t mean that you become an expert or a doctor. Being a health detective only means being alert and responsible for observing and noticing any changes that happen in your body.
  • Never take any medicine or administer drugs to others without a prescription or doctor’s advice.
  • Today, most people treat themselves by looking up their symptoms on the internet. This is called as ‘Cyberchondria’. Please do not do this as you can go wrong with your diagnosis.
  • Do not blindly believe any information given on the web, as not all of this information is trustworthy.

We hope this article helps you become your own health detective. If this information helped you, let us know 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.

#BeTheForce

By 2 Comments

5 Simple Activities To Maintain Good Health

Maintain good health

What really comprises good health? A textbook definition would be that it is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. So by this definition, is there a sound strategy to maintain good health? Well, thankfully, it is not as difficult as it sounds like. 

5 Simple Activities To Help You Maintain Good Health 

By simply following these 5 simple activities, you’ll see a good change in yourself and well-being. Remember that consistency is key.

1. 10k Steps A Day

All of us know that being active and exercising regulates our hormones, immune system, mental health and increases our life span. We’re also aware that the 21st century lifestyle is becoming increasingly sedentary. Hitting the gym or getting a good workout every day is close to impossible. Here’s where trying to clock in 10k steps a day can do a lot for your life.

There is no magic beyond this number. It is just enough to get a need to be active throughout the day. It will keep a target in front of your eyes and can be performed any time during the day. Basically, it helps you with your progress and consistency. Moreover, most people enjoy walking and also they stick to it long term and they can benefit from this activity every single day.

One more special thing it offers is it makes you sort of active throughout the day in addition to whatever workout you do. Plus, it can be done in installments throughout the day, for instance post meal walks (walking at least 10-15mins after each meal), walking while attending calls, using stairs instead of lift and not using vehicles for short distances.

2. Sleep

A good night’s sleep of 7-8 hours is extremely important for the body (especially when you are training). Sleep maintains your mental and physical health and helps your body recover. Hormones like prolactin, luteinizing hormones and growth hormones increase during sleep and secretion of cortisol (stress hormone) is inhibited.

Your body uses tryptophan and turns it into a B vitamin called niacin which plays a key role in creating serotonin, a neurotransmitter that is associated with sleep and melatonin levels (a hormone that controls your sleep-wake cycle). Foods like sweet potato, turmeric powder, chicken, eggs and milk etc. are high in tryptophan and help you sleep. 

3. Nutrition

It’s an important aspect for living organisms. The beauty of mother nature is it can nourish all kinds of living organisms, no matter vegetarians or non-vegetarians and nutritional requirements vary from individual to individual, sports to sports and competition to competition.

To live a healthy life, make water as your drink of choice (first priority), and include eating plant-based foods more often and choose highly-processed or ultra-processed foods, less often. Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruits at every meal. Choose bright, coloured fruits and vegetables each day, especially orange and dark green vegetables.

4. NEAT(Non-Exercise Activity Thermogenesis)

NEAT is any activity you do, which doesn’t count as exercise because it is not as intense as exercise but counts as moments that burn calories. Walking to the kitchen or the bathroom or moving your hands around, all come under NEAT. So, the more you move throughout the day, the higher your NEAT.

NEAT expenditure can vary massively, that’s why some people seem to burn more calories. Just because generally, they move a lot more. Even when they are sitting, they are not just sitting, they continuously move their legs and hands and that burns calories. 

5. Monitor Progress

Always monitor your progress, that will help you to know where exactly you are in your journey. How can you monitor your progress? If you’re a person who runs or jogs, time yourself and see if you get quicker each time you do it. And when it comes to food, at the end of the day, just write down everything you have consumed and figure out what and all unnecessary foods you are consuming and start avoiding those. You can do your food and activity logging via the GOQii App as well. Monitoring your progress will help you stay disciplined and consistent. 

These 5 simple steps will definitely help you maintain good health. Just ensure that your goal is realistic and doable. So, according to your time, schedule, fix a goal and go after it!

If this article helped you, let us know in the comments below! You can read more articles with all the necessary healthy tips here. If you want to switch to a healthier lifestyle but don’t know how, speak to an expert and get the right guidance, tailor-made for your health goals by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

By Leave a Comment

51% Of Women Still Struggle With Ongoing Health Issues | GOQii Women’s Health Report

Women's Health Report

Women’s health is of paramount importance. Women need to ensure that they take the time to look after their physical and mental well-being. They need to put their health first and make sure that they are doing all they can to stay healthy and strong. 

In the aftermath of the pandemic, just how extensive was the effect on Women’s Health? To find out, GOQii conducted a focused group study with around 3000 women with questions pertaining to menstrual patterns, PCOD, Thyroid, fertility, conception and pregnancy. 

Women’s Health Issues Continue To Persist 

In the report, we found that 51% of women in India continue to struggle with ongoing health issues such as menstrual irregularities, polycystic ovary syndrome (PCOS), hypothyroidism, UTI and fibroids, diabetes, and infertility.

Nearly 41.7% of women have PCOS for more than five years, and a similar number of women have had the diagnosis within the past 12 months. Also, 63.3% of those polled experience irregular or infrequent menstrual cycles as a result of PCOS, and 41.7% of the female respondents were unaware that changing one’s lifestyle can help manage PCOS.

Endometriosis Emerges As A Silent Menace

Endometriosis has emerged as a new health issue, affecting one in every 10 women of reproductive age. The survey found that 57.1% of women have had endometriosis for one to five years. Endometriosis is a condition in which tissue similar to the lining of the uterus (endometrium) is found outside of the uterus, usually on the ovaries, fallopian tubes, or other organs in the pelvis. It can cause painful periods, pain during or after sex, and infertility. 

Research has indicated that genetic, hormonal and environmental factors may play a role in the onset of endometriosis, though the exact cause of the condition is still unknown. The survey also indicates that 16.5% of women have menstrual issues, and 1.2% have infertility issues, with 21.7% of the women agreeing that their advanced age was indeed a factor contributing to infertility issues.

A woman’s age is a critical determinant in her chances of becoming pregnant and having a healthy child. In India, the childbearing age of women has been steadily increasing over the past decade. This can be attributed to factors such as an increasing number of women in the workforce, rising levels of education, improved access to contraception and changing social norms.

Can Lifestyle Changes Help? 

The report concludes that lifestyle modifications can help manage various women’s health issues. Our Founder and CEO Vishal Gondal said in the report that due to the demands of daily life and the juggling of work, family and home commitments, women frequently overlook their health, and emphasized incorporating lifestyle changes into everyday life.

Women need to make sure that they are eating well, exercising regularly, getting enough sleep, and managing their stress levels. Women also need to make time for self-care activities such as yoga & meditation. Women’s health is a priority, women need to remember that their health is their greatest asset, and they must look after it accordingly.

To read the detailed report, click here. For more on improving women’s health issues through lifestyle, click here.

#BeTheForce

By Leave a Comment

Autism Spectrum Disorder – There’s More To It Than We Know

Autism Spectrum Disorder

Photo by Anna Kolosyuk on Unsplash

“Anita starts fondling materials of certain textures, seemingly, without regard for where and on whom the fabric may be located”; “Vansh sometimes asks the same question over and over again, even when he had been given the answer”; “Suhas suddenly starts flapping his arms for no particular reason, and goes on for over five minutes without stopping”

These are descriptions of certain behaviours observed in people/children living with Autism.

The Autism Spectrum Disorder (ASD) is not just a single disorder

The word “spectrum” refers to a wide range of symptoms and severity. ASD impacts the way the brain is wired and this difference in wiring can make people in the spectrum good at certain tasks that others find difficult, such as, maths, music or arts. It can also do the opposite, where they find the activities that other people find easy, incredibly difficult, such as socializing and making friends. As per a report published in 2018, one in 59 children will be diagnosed with ASD. Signs usually become evident in children by 2 years of age.

Children/ adults in the spectrum experience difficulties in three main areas – communication, social interaction and behaviour.

Following are some symptoms and types of behaviors seen in people diagnosed with ASD:

  • Failing to, or being slow to respond to someone calling their name
  • Resists cuddling and holding and seems to prefer playing alone, retreating into his or her own world.
  • Makes little eye contact and lacks facial expression
  • Doesn’t speak or has delayed speech, or loses previous ability to say words or sentences.
  • Can’t start a conversation or keep one going
  • Difficulty in understanding simple questions or directions.
  • Limited or no expression of emotions or feelings and appears unaware of others’ feelings.
  • Repetitive behaviours like repeating words or phrases.
  • Intense and lasting interest in certain topics, such as numbers, details, or facts.
  • Getting upset by slight changes in a routine.
  • Being more or less sensitive than other people to sensory input, such as light, noise, clothing, or temperature.

The person experiencing Autism Spectrum Disorder has no control over any of these but is often and easily judged by others to be stoic, uncaring, self-centered or many other unkind and unfair ways.

Alongside these symptoms most people experiencing Autism Spectrum Disorder also have to deal with biomedical problems like Seizure disorders, Gastrointestinal disorders, Psychiatric disorders, Metabolic conditions, Sleep irregularities and Obesity. However, these issues often go unaddressed and can aggravate behaviours that seem inappropriate.

As humans, our senses (sight, sound, smell, touch, taste) are constantly sending information to our brain about our surroundings and about other people. This helps us to choose appropriate responses. And yet to cope with situations that feel uncomfortable or chaotic, each of us develop behaviours that help to calm us down, like fidgeting, biting nails or running our hand through the hair. In Autism Spectrum Disorder where the brain and its senses don’t communicate well, the brain can become overwhelmed and confused, impacting how the person sees the world. People in the spectrum may try to cope with a sensory overload like bright lights or loud sounds, smells or touch (which may feel normal to others, but extreme to them) by rocking themselves, flapping hands, swaying, spinning or doing a number of other things. These actions may seem unusual to others but it is just their way of trying to feel calm. When you see them this way, it means that they are having a hard time.

The kind thing to do is NOT to make it harder for them by getting angry, or ignoring or mocking them. Instead they need friends and family who take the time and patience to understand them and support them.

When in the spectrum, one may often have a difficult time understanding and processing societal norms, especially in terms of social interactions. It doesn’t mean that they are immature or that they don’t care. All it means is that sometimes they don’t know how they are supposed to act or respond. Impatience and misunderstanding by others can often leave people in the spectrum, feeling lonely, anxious and isolated.

They are not ill or broken.

They don’t need fixing.

They just have a different way of experiencing things around them and a unique view of the world. Contrary to popular belief people experiencing ASD also have feelings and care for others. They may not be able to pick up sarcasm but often make some of the best and most honest friends.

“I don’t want to be autistic. But I am, so don’t be mad. Be understanding.” – Carly Fleischmann

For more articles on mental health and emotional wellness, check out Healthy Reads.

#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 […]