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Lifestyle Diseases On The Rise In India | IndiaFit Report 2022 – 2023

Lifestyle diseases on the rise

Lifestyle diseases are chronic health conditions that are caused by the way people live their lives. These illnesses develop over time and are largely caused due to leading an unhealthy lifestyle which consists of a poor diet, lack of exercise, etc. ​​Diabetes, High Cholesterol , High Blood Pressure and Thyroid disorders  are the four most common lifestyle problems among people in 2022 according to the IndiaFit Report 2022 – 2023.

The World Health Organization estimates that these lifestyle diseases are responsible for 80% of all deaths worldwide. They are the leading cause of death in the developed world, and the numbers are increasing. Poor lifestyle choices are the main reason for these lifestyle illnesses which in turn result in the majority of these deaths. 

High Blood Pressure Is Still A Major Lifestyle Concern 

The report indicates that high blood pressure is still a cause for concern as it is still the most common ailment, which affects 24% of those polled.  This might be attributed to factors such as unhealthy diets, lack of physical activity and stress. Additionally, there is a lack of awareness regarding the risk factors associated with high blood pressure and the importance of regular monitoring. 

High Cholesterol is in second place affecting 18% of the population. This might be due to poor eating habits, lack of exercise, being overweight, smoking, consuming alcohol or family history. 

Diabetes is the third most common disease, affecting 17% of the population. Diabetes can be caused by excess weight, inactivity, sedentary lifestyle, junk food consumption, lack of sleep or a family history of the disease. When compared to its rivals, Thyroid disorders have a lower proportion of 7%. Iodine deficiency or any autoimmune illness might cause this sickness.

Lifestyle Diseases On The Rise 

The GOQii IndiaFit Report 2022 – 2023 indicates that Lifestyle Illnesses over the last 3 years are consistently on the rise. The percentage of people with high blood pressure has increased from 23% in 2020 to 24% in 2022. High Blood Pressure still tops the chart.

Lifestyle diseases on the rise

High Cholesterol is another silent killer which has seen an increase. People with high cholesterol have increased from 16% in 2020 to 18% in 2022. People with Diabetes have increased from 15% in 2020 to 17% in 2022. The report indicates that 7% of people are suffering from Thyroid-related issues, out of which women are more affected by it than men. This has not changed over the years. 

To know more about how Lifestyle Diseases are impacting different age groups and cities within India, download the IndiaFit Report 2022 – 2023 for a detailed breakdown here.

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India Is Still Stressed Says GOQii’s Annual India Fit Report 2022-2023

India is still stressed

With the pandemic far behind us and life returning to normal, you would have thought that stress levels would reduce but unfortunately, that is not the case. Through a survey conducted among 10k+ Indians, to understand how Indians are coping post-COVID and if stress levels have increased or decreased, we found that stress still continues to plague Indians. Since 2021, the overall percentage of people suffering from stress has gone up.

IndiaFit Report 2022-2023

Why Is India Still Stressed?

The current work environment globally and in India has been quite stressful. From tech  companies to startups, employee layoffs have become a daily affair. The problem of over-hiring, cost pressures and funding challenges are all posing problems for companies and especially start ups. The current work environment and financial instability are the top 2 major factors impacting the stress levels of Indians

Reasons for stress - India Is Still Stressed

26% of Indians are stressed due to their current work situation and 17% due to financial instability. 14% are stressed due to Relationship troubles. The current work environment has become stressful with long working hours, lack of job security, low wages, and growing competition. 

Since last year, job losses, pay cuts and mental health issues have become more common. With the economy in a state of flux, many people are worried about their future prospects. People are unable to deal with or find ways to tackle the situation. This has led to a lot of anxiety and stress.  

Are Women Stressed More? 

Our gender study showed that women are more stressed than men. Compared to 2021, we see that stress levels among women has increased from 25% to 27% in 2022.

Stress by genderSome of the key reasons attributed include pressure to balance family, work and health issues. Gender inequality is a major contributor to the higher stress levels among women in India. Despite advances in education and economic opportunities, women are still not treated as equals to men in many spheres, including in the workplace, in decision-making roles, and in the home. This lack of equality causes them to feel undervalued and leads to higher levels of stress. This can lead to feelings of anxiety and stress. 

Women in India often face pressure to balance their responsibilities at home and at work. Women are often seen as the primary caregivers in many households, and they can face considerable pressure to take care of their families while also succeeding in their careers. This can lead to overwhelming levels of stress. 

Speaking about the study, our Founder & CEO Vishal Gondal said, “Our study indicates that ​​the current economic and financial instability is creating unprecedented stress among people who are struggling to stay afloat in a rapidly changing world. The mounting uncertainty is the basis of the high stress levels which can be controlled with a balanced diet, changes in lifestyle and appropriate sleep patterns. We at GOQii believe that preventive healthcare is the future and the only viable, long-term solution given the huge load on the healthcare system in India. Stress & Mental health has a huge impact on physical health and overall quality of life, hence addressing it sooner with a healthy and wholesome lifestyle is the only way ahead.”

To know more about how stress is affecting Indians and the severity of stress levels in India, download the India Fit Report 2022-2023 here.

If you’ve been feeling stressed and want to learn how to manage stress, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Can’t Lose Weight? Try Intermittent Fasting!

intermittent fastingIt’s true that you can summit any mountain given you have the fortitude, mental strength and willpower. But more often than not, we come across weight loss struggles that no treadmill or fad diet in the world can solve. While you hack and plough your way through every routine your trainer throws at you with little or no results, your ideal weight seems that much farther from you. If you can’t lose weight, the answer doesn’t lie in pushing yourself to extremes. The answer, in fact, is quite simple. Two words: Intermittent Fasting!

What is Intermittent Fasting?

Intermittent fasting simply means fasting for 15-16 hours post your dinner before breaking the fast with breakfast. If you are currently fasting for 12 hours post-dinner, then gradually increase it to 13 hours the first week and then 14 for the following to reach up to 16 hours of fasting time.

If you feel hungry, wait it out. Drink a large glass of water and distract yourself with something non-food related. You can make this more effective for weight loss by keeping a gap of a minimum of 4 hours between each meal, ensuring you start each meal with protein-rich foods. So ideally, you can have a breakfast of nuts, fruits and cereals at 10am, followed by lunch at 2pm which includes beans/pulses with rice/roti and a fresh vegetable salad. You can opt for egg, meat or fish too. Dinner can be had around 6pm with a vegetable or chicken soup with bread sticks. 

How Does It Help You Lose Weight? 

When you follow Intermittent Fasting with a 4-4-16 hour gap, you give insulin time to leave your body. Without energy from food, the body turns to your fat cells and the free fatty acids stored inside them for energy resource.

How to Break the Fast?

Eating protein as the first part of your meal, followed by complex carbohydrates, and finally any simple carbs allows proper utilisation of insulin. Eating in this order will help you get back into your Fat-Burning Zone much more quickly enabling you to lose weight effectively. This means you can begin your breakfast with some soaked nuts to grab on to proteins. You can opt for dairy or eggs depending on your food preferences too. Then include complex carbohydrates with fresh fiber rich fruits or vegetables followed by breakfast cereals that tend to be loaded with simple carbohydrates. 

For optimal benefit, combine Intermittent Fasting with good quality sleep, proper stress management and moderate exercise routine. 

Have you tried Intermittent Fasting before? A word of caution, please consult your doctor, nutritionist or dietician before attempting it. If you found this article helpful, let us know in the comments below!

Need more help on your weight loss journey? Check out Healthy Reads or sign up for GOQii Transform – a personalised weight management program. You can read more about it here: https://store.goqii.com/transform-weight-program

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Why You Should Avoid Eating A Heavy Dinner

Avoid eating a heavy dinner “I am not losing any weight in spite of following a healthy routine,” said one of my Players. “What did you eat for dinner yesterday?”  I asked. He replied saying, “2 Rotis, 1 bowl of Rice, Dal, Subzi, 1 bowl of salad (as you have told) and 2 small gulab jamun,” I was quick in pointing out that the answer to his weight loss issue was his heavy dinner.

Why Should You Avoid A Heavy Dinner?

Our body works on a simple principle of demand and supply. Whenever we are more active, we need more energy. Hence, we need to eat more – which means having a heavy breakfast, a good lunch and mid meal snacks, help you stay active.

Whereas, when we aren’t quite active, we require less energy. From the time we begin our day, till night, our activity levels lower gradually (unless you work in night shifts). We really don’t require much energy when we’re going to relax post dinner and ultimately sleep. Which means, we do not need to eat as much because we won’t be burning that food for energy. If you consume more food than your body needs at night, it’s a simple recipe for weight gain!

Having a lighter dinner aids digestion and helps you better utilise the nutrients. It is advisable to have a 2 hour gap before hitting the sack. This is one way to avoid that unnecessary fat and weight gain! In order to do this, you need a plan. If you’re not in a habit of having frequent meals, and you avoid an evening snack, you’ll tend to eat more at dinner. Also, understand the psychological effect when you haven’t eaten anything post lunch, barring that cup of tea! You’ll end up feasting because your brain is telling you that you are hungry.

Some Benefits Of Eating A Light Dinner 

  1. Aids in digestion and induces good sleep
  2. You will be able to get up fresh the next morning
  3. Helps in faster gut clearing
  4. Helps reducing fat & weight
  5. Reduces risk of lifestyle diseases like Type II Diabetes, Hypertension, High cholesterol, etc.
  6. Helps in reducing PCOD & Hypothyroidism
  7. Improves metabolism

The ideal time for dinner is near sunset 6.30- 7 pm. If you can’t manage it, then simply split your dinner between 2-3 small meals. Have an evening meal between 5-7 pm.  Ideally, at the time you feel hungry post Lunch. Eat Roti,Rice, Bhakri, or whole wheat bread etc. which is carbohydrate based for the first meal. Keep the lighter part for the next one i.e. 8-10 pm. Try to keep dinner low in carbs and more in proteins & fibers as this will prevent excess calories, give you proteins for muscle building throughout the night, and enough fiber will help in gut clearing.

You can try –

Proteins: Eggs, Chicken, Paneer, Dal, Sprouts, Usal, Curd, Yogurt, Soya, or Tofu mixed with
Fiber: Soups, salads, stir fried veggies, raita, or raw veggies, etc.

It can be as simple as curd rice, Khichdi- Kadhi, etc. But, watch the carbohydrate quantity. Avoid having fruits at this time as they contain fructose which is a simple sugar. If you feel hungry again at night, drink a glass of milk with turmeric powder or a bowl of soup/salads or a few nuts.

We hope this article helps you! For more tips on healthy living and making lifestyle changes, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

Disclaimer: This article was written keeping people who are trying to lose weight and fat in mind. This may not be appropriate for growing children, teenagers, underweight people, and/or people with medical conditions. Before making any changes to your diet, consult your doctor, nutritionist or dietitian. 

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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 […]