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Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

Ram Sharma - GOQii Diabetes Care

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage diabetes effectively like our Player Ram Sharma. Want to know how he reduced his HbA1c levels from 7.2 to 6.1? Let’s see how he did it! 

Before Joining GOQii 

Ram Sharma is a 47 year old working individual originally hailing from Rajasthan. As a part of a routine medical check-up by the company in 2022, he was shocked to find out that he had high sugar levels. His HbA1c levels were at 7.2 and he weighed around 97kg.

When he analyzed his health parameters, he was aware that his lifestyle had to change considering that he had, so far, lived a more or less sedentary lifestyle marred by stress and unhealthy eating habits. His consulting doctor had also put him on medication to control his sugar levels.  

He began looking at a few health programs that would help him. His friends suggested he get a smartwatch, and after a good bit of research, he zeroed in on GOQii as it also had an assisted program. He decided to go ahead with the GOQii Diabetes Care Program – which essentially helps people manage diabetes and take ownership of their health with guidance from certified experts and doctors. 

Making Lifestyle Changes with the GOQii Diabetes Care Program 

Once onboard in February 2022, Ram Sharma’s goal was to reduce his HbA1c levels and lose weight. His GOQii Coach Sweta Jaiswal began suggesting simple changes which included gradually increasing his step count and managing his diet through proper nutrition.

“In February, he started with a goal of 3k and slowly increased the step count to 5k. Simultaneously, he also started going to the gym to exercise,” says his coach, Sweta. 

Once he began interacting with his coach on a daily basis, he became more aware of what his actual weight should be. He then began asking his coach for ways to achieve his health goals. He followed all the instructions given by Coach Sweta Jaiswal and logged all his food and activities in the GOQii App.

While he followed all his coach’s instructions, one issue he still faces is eating his food on time. “Food timings are a bit off due to his hectic work schedule, but he is trying to maintain it as best he can, and has started meditation to make sure his day begins nicely,” says coach Sweta.

How Did These Changes Affect Ram Sharma? 

As of now, the combination of walking and strength training has helped Ram Sharma reduce his weight from 97kg to 82kg. On average, he clocks in 15K steps a day. As a result of his efforts, his adherence to his coach’s suggestions, and his dedication, he managed to reduce his HbA1c levels from 7.2 to 6.1. What’s amazing is that he has stopped all his medication and feels better too. “It’s because of GOQii that I am free of all medications and living a happy and healthy life,” he says. 

He further added, “I had a paunch, and now I am slim and trim, and people around me cannot believe it and ask me how I managed to do this. Here is when I suggest GOQii to family and friends.”

Currently, he walks 3-4 km a day, works out regularly, and has made a very healthy switch in his life with the guidance and motivation of his GOQii Coach. You can learn more about his journey as he speaks to our Founder and CEO, Vishal Gondal, on an episode of GOQii Health Stories here. 

Ram Sharma has been an elite player for the past 404 days. He has also upgraded to the Insure+ Program and has renewed his Diabetes Care Program subscription for 1 year in May 2023. 

Know someone with Diabetes who might need help? Share this article with them or ask them to check out GOQii’s Diabetes Care Program – India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels.

Find more inspiring health stories here. 

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Tired All The Time? Here’s What’s Causing It!

fatigueThe alarm is set for 6 am to go for a morning walk, filled with determination to start on a routine walk from the next morning, she went to sleep early. But, like any other day, the alarm went off, but as usual, she couldn’t get out of bed. With each passing day, it got difficult to even get up for work. This happened almost for 2-3 months when Ananya realized this was not just laziness but something beyond and decided to see a doctor. Ananya described that she had no energy to wake up in the morning and felt tired and exhausted by the end of the day. Sounds familiar? Yes! This happens to many around us or even to us. This syndrome is called Fatigue.

What is Fatigue?

Fatigue is generally defined as a feeling of lack of energy and motivation that can be physical, mental or both. Fatigue is very common. Fatigue can be caused by Physical (around 60%) as well as Mental causes (40%). Unfortunately, it can also occur in normal individuals who experience intense physical or mental activity (or both).

However, in contrast to fatigue that occurs with some diseases and syndromes, normal fatigue in healthy individuals is quickly relieved in few hours to about a day when the physical or mental activity is reduced and adequate rest is taken.

What Causes It?

  • Sleep Problems: Sleep Apnea, insomnia, working in shifts or work shift changes, pregnancy, extra night hours at “work”, gadget time, etc. can cause fatigue. For such problems, including foods like nuts or milk that are rich in tryptophan (sleep inducing hormone) can help get better sleep.
  • Dysglycemia: Skipping breakfast, long gaps between meals is known to cause irregular fluctuations in sugar levels. To avoid such irregularities one must have a healthy breakfast every day preferably within one hour of waking up. Always plan for a mid-meal snack especially when the gap exceeds 5 hours.
  • Nutritional Deficiency: Eating a healthy, balanced diet (proteins, carbohydrates, fats and fiber) is an important part of maintaining good health. It can help you feel your best. Include fruits, whole grains, and protein rich foods and avoid junk food, processed/packaged food.
  • Gut Disturbances: An acidic body doesn’t allow oxygen to be absorbed and in turn causes fatigue. Gastric issues such as bloating, constipation, food sensitivity/allergy, leaky gut (gastric reflux) all create havoc in our body resulting in physical and mental fatigue. Including adequate quantity of fiber, probiotics like curd and a good intake of water keep your gut happy and healthy.
  • Caffeine Overload: Limit tea/coffee/green tea to 2 cups/day. Avoid having it post sunset and near bed time.
  • Dehydration: When dehydrated, the fluid loss causes a drop in blood volume, which makes the heart work harder to push oxygen and nutrients through the bloodstream to the brain, skin, and muscles. Maintaining a water intake to 2.5-3 litre is adequate for the majority of the population.
  • Metabolic/Endocrine causes: Vitamin D deficiency, Hypothyroidism, Diabetes, Electrolyte abnormalities, kidney disease, Liver disease can all cause varying degrees of fatigue.
  • Anemia (Iron deficiency, Vitamin B12 deficiency): It is one of the most common reasons of fatigue or tiredness in India and especially common among women.
  • Infectious Diseases: Viral infections, Hepatitis, Tuberculosis, cytomegalovirus (CMV), HIV infection, Influenza (flu), Malaria and many other infectious diseases can cause fatigue.
  • Medications: It might come as a surprise to you but many drugs like antidepressants, anti-anxiety medications, sedatives, antihistamines, steroids and even some blood pressure medications can cause fatigue.
  • Mental Health: Stress, Depression, Anxiety, Drug abuse, Alcohol abuse, eating disorders, (for example bulimia/anorexia), Grief and Bereavement are all few of the most ignored causes of fatigue. Awareness and proactive management of mental disorders is a must for living healthy.

Depending on the above reasons, the right treatment must be decided as it is important that the root cause of fatigue be treated and not just the symptom.

In the case of Ananya, on taking a proper history and some blood tests, she was found to have nutritional and Vitamin D deficiency. Once these were corrected she felt strong and active enough to start with her healthy regime.

Fatigue is a natural part of our lives, because of which we tend to ignore it and instead learn to live with it. This causes more trouble in the long run. We must look out for tell-tale signs of things we could do earlier but can’t do anymore, unrelated aches and pains or headaches and if found positive we must seek the right help. Don’t let feeling tired today ruin your attempt to feel healthy tomorrow!

If you’re looking to relax, meditate or practice yoga to ward off fatigue, ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.

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5 Simple Tips to Boost Metabolism and Lose Weight

boost metabolism

Ever wondered what metabolism is and why it is so important for your health? Metabolism is the process by which the food we eat is converted into energy. Going deeper into it, every cell in our body is producing energy through the chemical process of metabolism.

At a young age, our muscle mass stores energy that can prevent unhealthy weight gain. But as we age, we lose our muscle mass, which leads to excess fat accumulation. Metabolism starts slowing down as we reach 40 up to about 5% every decade thereafter. Our challenge will be to beat the metabolic slow down which is not impossible either as long as you follow these 5 eating habits to boost metabolism.

1. Eat Your Meals on Time

Busy routines such as the early morning rush to work, busy afternoons coupled with a late dinner and unruly sleep timings throw our circadian rhythm off track. The body is balanced with our circadian rhythm and any disruption can slow the metabolism down.

Our digestive power is naturally strong during noon which is why our ancestors had lunch between 12-1pm. As the day passes and night begins, our digestion is slowed down. Eating dinner late can disturb the circadian rhythm. Many research studies have proven that disturbed circadian rhythm can impair metabolism with a raised risk of metabolic disorders and obesity. Having meals on time can address this issue.

  • Ideal breakfast time: Before 10 am
  • Ideal Lunch time: Between 12 pm – 2 pm
  • Ideal Snack time: 4 – 5 pm
  • Ideal dinner: Between 7 pm – 9 pm

2. Mindful Eating

Very often when we have to eat outside or during some special occasion, we are likely to overeat not because we are hungry but because the food looks appealing or we are distracted while eating, or we are in a bad mood.

As per research studies, mindful eating habits improved metabolism while reducing the metabolic risk factors like high blood sugar levels, low levels of HDL or high blood pressure and large waist circumference. We need to incorporate mindful eating habits in our routine. For instance:

  • Consuming food because we are hungry instead of eating out of habit
  •  Chewing food slowly and thoroughly, savouring the taste
  • Thinking about how the food with all our senses before, during and after eating can help our body and health

3. Spice up Your Metabolism

Many spices from our kitchen can be good metabolic boosters when included in our daily diet. Turmeric, Cinnamon, Jeera, Fennel, Ginger, Ajwain, Clove and Nutmeg, because of some special chemical component and their healing effect on our body, can easily jumpstart metabolism when taken in right amounts.

4. Eat Whole Grains & Protein

Including a variety of whole grains like oats, barley, rye, quinoa, ragi and bhajra, can offer us rich sources of fiber and a diet high in protein can rev up the metabolism by controlling spiking sugar levels and keep us full for a longer time. Apart from this, protein consumption can increase the metabolic rate by 15-30% by raising the thermic effect of food (TEF). Thermic effect of food is caused by the extra calories that are required by our body to digest, absorb and assimilate the food that we eat.

5. Drink Warm Water

We all know drinking plenty of water is good for the wellbeing of our body. From ancient times until recent scientific studies, it has been proven that drinking warm or hot water is one of the simplest ways to improve digestion and metabolism. Warm/hot water up to 98.6 degrees accounted for 40 per cent increase in metabolism which lasted for at least 30-40 minutes of raised metabolism after consumption of warm water. Sipping warm water throughout the day can keep your metabolism high.

Overall, making these simple changes rather than counting calories, can improve metabolism as well as boost weight loss efforts. Try incorporating them into your routine and let us know how it works!

Want more tips and tricks to boost your metabolism via exercise and nutrition? Find them here or get in touch with a GOQii Coach by subscribing for Personalised Health Coaching here.

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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.

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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 […]