GOQii

Blog

Search Results for: stress

By 1 Comment

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! 

By 1 Comment

Stressed Out? Natural Ways To Manage Stress During Lockdown

manage stressIt is normal to feel sad, stressed, confused, scared or angry during an epidemic outbreak. Hearing constant reports about the illness and death caused by the outbreak world over can be hard to take. But even amid the pandemic, it is important to make sure that you take care of your physical and mental health. We must cope with the stress and anxiety that the pandemic brings. Stress and anxiety can trigger ailments such as insomnia, depression, high blood pressure and more. It may also lead to an imbalance of the three doshas; vata, pitta and kapha in the body, depending on an individual’s constitution. Here are some ayurvedic tips that can help you manage stress and anxiety during this time period:

How To Manage Stress During Lockdown

  1. Eat right and hydrate well: Eat foods that help you relax. Choose foods that help reduce stress. All fresh fruits, lightly cooked, spiced vegetables and whole grains will revive your tired mind and body. Drink at least eight glasses of water a day to flush out any disease-causing toxic matter from your system. You can also add some calming teas like peppermint or chamomile to your daily diet. Use this time to get restful sleep of 7-8 hours – this can also drastically reduce stress and anxiety.
  2. Exercise is a good way to de-stress: Yoga is a great way to exercise all parts of your body, while also soothing nerves and balancing the mind. Some of the yoga poses that can be practised are child’s pose, bridge pose, standing forward bend pose, eagle pose, extended triangle pose and extended puppy pose (you can find explanations and demonstrations of each of these poses online). Simple pranayama exercises can also help restore vitality to the energy channels of the body, release tension, and offer support to the mind and the nervous system.
  3. Create a sense of structure and routine in daily life: At the most fundamental level, our physiology is very much adapted to and supported by some sense of regularity. This is precisely why the daily routine is such good medicine for anxiety. The routine itself has a very grounding and stabilizing effect on the system; it creates several familiar and comforting reference points throughout the day. This, in turn, sends an affirmation to the body that all is well and we can be at ease. Adopting a daily routine is also an act of love and self-care. Our routines provide us with opportunities to take care of our health and well-being, despite what else might be going on in our lives. While one is at home, try and keep a routine like one is actually going to the office. Don’t stay in pyjamas all day, eat at the same time and schedule the day with virtual meetings like you would at the office. These seem like inane steps but really help.
  4. Meditation: Meditation, even if practised for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and relax the mind. It consists of the silent repetition of a word, sound, or phrase while sitting quietly with eyes closed and a good posture for 10 to 20 minutes. This should be done in a quiet place to get rid of any distractions. Sitting is preferred to lying down to avoid falling asleep. Relax your muscles and breathe through your nose naturally. During a meditation session, all worries and thoughts should be dismissed by focusing on the word, sound or phrase.
  5. Abhyanga: Abhyanga or self-oil massage utilizes the absorbing properties of the skin to not only nourish but also provide a healing and calming effect on the mind and body. Daily massage with natural oils like sesame, coconut, almond, tea tree, etc pacifies all the doshas to provide relief from fatigue, stress, and promote peaceful sleep.
  6. Avoid unhelpful coping strategies: Habits like drinking alcohol and smoking may not help cope with stress and anxiety. They not only harm you physically but can also increase levels of stress and anxiety and reduce immunity. It is better to avoid such practices.

Staying in touch with near and dear ones can also help reduce anxiety and promote positive thoughts and environment around you. During these difficult times, we must take care of our physical and mental health and take preventative measures like practising personal hygiene and social distancing till the tide passes over. We hope everybody stays safe and healthy! This too shall pass. 

We hope this article helps you. Do leave your thoughts in the comments below. For more tips on managing stress, tune in to our emotional wellness experts on GOQii Play. 

Stay home, stay safe, manage stress and #BeTheForce 

By Leave a Comment

Foods to Manage Blood Sugar Naturally: A Complete Guide to Better Blood Sugar Control

The Big Question – Can the foods you eat every day help improve your blood sugar levels naturally?

If you’ve been diagnosed with prediabetes or Type 2 diabetes—or you’re simply trying to prevent blood sugar spikes you’ve probably wondered whether changing your diet can really make a difference.

The answer is yes.

While food alone isn’t a cure for diabetes, the right dietary choices, combined with regular physical activity, quality sleep, stress management and medical guidance when needed, can significantly improve blood sugar control and support long-term metabolic health.

The good news? You don’t need a restrictive diet or expensive superfoods. Simple, everyday ingredients can help your body manage blood sugar more effectively.

Quick Answer – Which foods help manage blood sugar naturally?

Foods rich in dietary fibre, lean protein, healthy fats and complex carbohydrates help slow digestion and reduce rapid blood sugar spikes. Leafy green vegetables, whole grains, legumes, nuts, seeds, healthy fats and low-glycaemic fruits can all support better blood sugar management when eaten as part of a balanced lifestyle.

Why Blood Sugar Management Matters

Every time you eat, carbohydrates are broken down into glucose, which enters your bloodstream.

Insulin a hormone produced by the pancreas helps move this glucose into your cells where it is used for energy.

In people with insulin resistance or diabetes, this process becomes less efficient, causing glucose to remain in the bloodstream for longer.

Over time, consistently high blood sugar can increase the risk of:

  • Heart disease
  • Kidney disease
  • Vision problems
  • Nerve damage
  • Poor wound healing

Managing blood sugar isn’t just about avoiding sugar it’s about building meals that keep glucose levels steady throughout the day.

8 Foods That Help Manage Blood Sugar Naturally

  1. Leafy Green Vegetables

Spinach, fenugreek (methi), amaranth, kale and other leafy greens are packed with vitamins, minerals, antioxidants and fibre while being naturally low in digestible carbohydrates.

These vegetables also provide vitamin C and antioxidants such as lutein and zeaxanthin, which support eye health particularly important for people living with diabetes.

Easy ways to include them:

  • Vegetable sabzi
  • Soups
  • Salads
  • Stuffed rotis
  • Smoothies
  • Chutneys

  1. Whole Grains and Millets

Refined grains digest quickly and can cause larger blood sugar spikes.

Instead, choose fibre-rich whole grains such as:

  • Oats
  • Brown rice
  • Quinoa
  • Jowar
  • Bajra
  • Ragi
  • Barley

These release glucose more gradually, helping maintain steady energy levels.

  1. Legumes and Pulses

Beans, lentils, chickpeas and rajma are rich in plant protein and fibre.

They digest slowly, improve satiety and support better blood sugar control.

Aim to include legumes several times each week.

  1. Nuts

Nuts provide healthy fats, protein and fibre that slow digestion and help reduce post-meal glucose spikes.

Choose unsalted varieties such as:

  • Almonds
  • Walnuts
  • Pistachios
  • Pecans
  • Hazelnuts

A small handful makes an excellent snack.

  1. Seeds

Seeds are nutritional powerhouses rich in omega-3 fats, fibre and plant protein.

Include:

  • Flaxseeds
  • Chia seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds

They can be sprinkled over oats, yoghurt, salads or smoothies.

  1. Lean Protein

Protein helps keep you fuller for longer while slowing carbohydrate absorption.

Good choices include:

  • Eggs
  • Fish
  • Chicken
  • Paneer
  • Greek yoghurt
  • Tofu
  • Lentils

Try including a protein source in every meal.

  1. Healthy Fats

Healthy fats improve satiety and help slow digestion.

Choose:

  • Avocados
  • Olive oil
  • Groundnuts
  • Walnuts
  • Seeds

Remember that healthy fats are still calorie-dense, so portion control matters.

  1. Low-Glycaemic Fruits

Fruit can absolutely be part of a diabetes-friendly diet.

Choose whole fruits such as:

  • Apples
  • Pears
  • Berries
  • Guava
  • Oranges

Avoid fruit juices, which remove fibre and cause faster blood sugar rises.

Foods to Limit

No food needs to be completely banned, but these are best enjoyed occasionally:

  • Sugary drinks
  • Packaged fruit juices
  • Sweets
  • Cakes and pastries
  • White bread
  • Refined flour products
  • Sugary breakfast cereals
  • Highly processed snacks
  • Deep-fried foods

Small, consistent changes often produce better long-term results than extreme restrictions.

Smart Eating Habits That Help

It’s not only what you eat but how you eat.

Build a Balanced Plate

Aim for:

  • Half your plate: Non-starchy vegetables
  • One-quarter: Lean protein
  • One-quarter: Whole grains or complex carbohydrates

Eat Slowly

Eating slowly gives your body time to recognise fullness, helping prevent overeating.

Don’t Skip Meals

Skipping meals can lead to larger blood sugar fluctuations later in the day.

Regular, balanced meals are generally more effective than long periods without food.

Watch Portion Sizes

Even healthy carbohydrates can raise blood sugar when consumed in excessive amounts.

Moderation remains important.

Lifestyle Habits That Support Blood Sugar Control

Nutrition is only one part of the equation.

Other habits matter just as much.

Stay Active

A 20–30 minute walk after meals helps muscles use glucose more efficiently.

Strength training also improves insulin sensitivity over time.

Sleep Well

Poor sleep affects hormones that regulate blood sugar and appetite.

Aim for 7–9 hours of quality sleep each night.

Manage Stress

Chronic stress raises cortisol, which can increase blood glucose levels.

Meditation, breathing exercises, yoga and regular physical activity can all help.

Stay Hydrated

Water supports healthy circulation and helps your body function optimally.

Choose water over sugary beverages whenever possible.

What If Your Blood Sugar Drops Too Low?

People taking insulin or certain diabetes medications may occasionally experience hypoglycaemia (low blood sugar).

Common symptoms include:

  • Sweating
  • Shaking
  • Hunger
  • Dizziness
  • Confusion

If this happens, follow your healthcare provider’s advice. A commonly recommended approach is the 15-15 rule:

  • Consume approximately 15 grams of fast-acting carbohydrate (such as glucose tablets, fruit juice or regular soft drink).
  • Recheck your blood sugar after 15 minutes.
  • Repeat if necessary.

Always discuss recurring episodes of low blood sugar with your doctor.

Managing blood sugar isn’t about following a perfect diet—it’s about building sustainable habits that support your metabolism every day.

Focus on fibre-rich vegetables, whole grains, lean proteins, healthy fats and regular physical activity.

Small changes, practised consistently, can make a meaningful difference to your long-term health.

Pro Tip – Understanding how your meals affect your blood sugar is the first step towards better metabolic health. Use the GOQii App to track your meals, activity, hydration and sleep. A GOQii Personalised Health Coach can help you build a nutrition plan tailored to your health goals, lifestyle and medical needs.

Frequently Asked Questions (FAQs)

  1. Which foods help lower blood sugar naturally?

Leafy vegetables, legumes, whole grains, nuts, seeds, lean proteins and healthy fats can support better blood sugar management as part of a balanced diet.

  1. Can people with diabetes eat fruit?

Yes. Whole fruits such as apples, berries, guava and oranges provide fibre, vitamins and antioxidants. Portion control is important, and fruit juices should generally be limited.

  1. Are carbohydrates bad for diabetes?

No. The type and quantity of carbohydrates matter more than eliminating them completely. Choosing fibre-rich whole grains over refined carbohydrates helps support steadier blood sugar levels.

  1. Is walking after meals beneficial?

Yes. Even a short walk after eating can help your muscles use glucose more efficiently and reduce post-meal blood sugar spikes.

  1. Can lifestyle changes help prevent Type 2 diabetes?

For many people with prediabetes, healthy eating, regular physical activity, weight management and quality sleep can significantly reduce the risk of developing Type 2 diabetes.

#BeTheForce 

Disclaimer: This article is intended for educational purposes only and should not replace professional medical advice. Dietary needs vary from person to person. If you have diabetes, prediabetes or any other medical condition, consult your physician or a qualified healthcare professional before making significant dietary or lifestyle changes. Continue taking prescribed medications unless advised otherwise by your healthcare provider.

By Leave a Comment

Benefits of Meditation: How One Daily Habit Can Transform Your Mental Wellbeing

The Big Question – What if just 10 minutes a day could help you feel calmer, think more clearly, and respond to life’s challenges with greater resilience?

The alarm hasn’t even stopped ringing.

Before you’re fully awake, your phone lights up with emails, messages, missed calls and reminders. Your mind immediately starts racing through deadlines, responsibilities and unfinished tasks. You move from one activity to the next, trying to keep pace with the day, yet somehow it always feels like you’re falling behind.

By evening, you’re exhausted not just physically, but mentally.

If this sounds familiar, you’re not alone.

Modern life constantly demands our attention, leaving little room for stillness. But what if one simple daily practice could help you navigate the same busy life with greater clarity, focus and peace?

That practice is meditation.

Quick Answer – What are the benefits of meditation?

Meditation is a mindfulness practice that trains your attention and awareness. Regular meditation has been associated with reduced stress, improved emotional regulation, better focus, enhanced sleep quality and greater overall wellbeing. Even 10–20 minutes a day can make a meaningful difference when practised consistently.

What Is Meditation?

Meditation is often misunderstood as “emptying your mind” or “thinking about nothing.”

In reality, meditation is simply the practice of intentionally focusing your attention.

According to Buddhist traditions, meditation develops:

  • Concentration
  • Mental clarity
  • Emotional balance
  • Self-awareness
  • Compassion

Today, meditation is also widely practised in healthcare, psychology and workplace wellness programmes to help people manage stress and improve mental wellbeing.

Meditation doesn’t remove challenges from your life it changes how you respond to them.

It won’t eliminate difficult conversations, deadlines or uncertainty, but it can help you approach them with a calmer, more balanced mind.

What Happens in Your Brain During Meditation?

When you meditate regularly, you practise gently bringing your attention back to the present whenever your mind wanders.

Over time, research suggests meditation may support changes in brain function associated with:

  • Better attention and concentration
  • Improved emotional regulation
  • Reduced stress reactivity
  • Greater self-awareness

Studies have also observed changes in brain regions involved in learning, memory and decision-making, including the prefrontal cortex, while reduced activity in the amygdala may contribute to a calmer response to stress.

Although meditation isn’t a magic solution, consistent practice can help train your brain to respond more thoughtfully rather than react impulsively.

Why Meditation Matters in Everyday Life

Meditation isn’t just about sitting quietly.

Its benefits often extend into everyday situations.

You may notice that you:

  • Respond instead of reacting during difficult conversations.
  • Stay focused for longer periods.
  • Feel less overwhelmed by stressful situations.
  • Recover more quickly after setbacks.
  • Become more patient with yourself and others.

These small changes often add up to meaningful improvements in overall wellbeing.

Science-Backed Benefits of Meditation

Helps Manage Stress

Meditation activates the body’s relaxation response, helping reduce mental and physical stress.

While stress is a normal part of life, learning how to respond to it more effectively can improve resilience.

Improves Focus and Productivity

Regular mindfulness practice strengthens your ability to sustain attention.

This can improve:

  • Concentration
  • Task completion
  • Decision-making
  • Workplace productivity

Supports Emotional Wellbeing

Meditation encourages greater awareness of thoughts and emotions without immediately reacting to them.

Over time, this may help reduce emotional overwhelm and improve emotional resilience.

May Improve Sleep Quality

Many people struggle to sleep because their minds remain active long after they’ve gone to bed.

Meditation and breathing exercises before bedtime can help calm the nervous system and support a more restful night’s sleep.

Supports Healthy Ageing

Emerging research suggests meditation may help support healthy brain ageing by encouraging lifelong cognitive engagement and stress management.

While more research continues, maintaining good mental wellbeing remains an important part of healthy ageing.

Common Types of Meditation

There is no single “correct” way to meditate.

Choose the approach that feels most comfortable.

Mindfulness Meditation

Observe your thoughts without judging them and gently bring your attention back to the present moment.

Breath Awareness Meditation

Focus entirely on your breathing.

Notice each inhale and exhale.

Whenever your mind wanders, gently return to your breath.

Guided Meditation

Listen to a trained instructor who guides you through relaxation or visualisation exercises.

Excellent for beginners.

Loving-Kindness Meditation

Focus on developing compassion and kindness toward yourself and others.

Body Scan Meditation

Slowly bring awareness to different parts of your body, noticing sensations without trying to change them.

Often used to reduce physical tension.

How to Start Meditating

You don’t need a mountain retreat or complete silence.

Start small.

Step 1

Find a quiet place.

Step 2

Sit comfortably with your spine relaxed but upright.

Step 3

Close your eyes or soften your gaze.

Step 4

Take slow, natural breaths.

Step 5

Focus on your breathing for five minutes.

When your mind wanders and it will gently bring your attention back without criticising yourself.

That’s the practice.

Common Meditation Myths

Myth: I have to empty my mind.

Reality: Thoughts are completely normal. Meditation teaches you to notice them without becoming carried away.

Myth: Meditation is only for spiritual people.

Reality: People from all backgrounds practise meditation for stress management, focus and overall wellbeing.

Myth: I need an hour every day.

Reality: Even 5–10 minutes of consistent practice can be beneficial.

Myth: I’m bad at meditation because my mind keeps wandering.

Reality: Every time you notice your mind wandering and gently bring it back, you’re practising meditation successfully.

Common Beginner Challenges

“I can’t stop thinking.”

That’s completely normal.

The goal isn’t to eliminate thoughts.

The goal is to notice when your attention drifts and gently guide it back.

Meditation is a skill, and like any skill, it improves with regular practice.

The Bottom Line

Life may never become less busy.

Emails will continue arriving.

Deadlines will remain.

Unexpected challenges will still appear.

Meditation doesn’t change your external circumstances—it changes your relationship with them.

It creates a little space between what happens and how you respond.

And sometimes, that small space is where clarity, resilience and peace begin.

Start with just five minutes today.

Your future self will thank you.

Pro Tip: Building a meditation habit is easier when you track your progress. Use the GOQii App to monitor your daily mindfulness practice alongside your sleep, activity and stress levels. Your GOQii Personalised Health Coach can help you develop a sustainable meditation routine that fits seamlessly into your lifestyle.

Frequently Asked Questions (FAQs)

  1. How long should I meditate each day?

Beginners can start with 5–10 minutes daily and gradually increase to 15–20 minutes as the habit becomes more comfortable.

  1. Is it better to meditate in the morning or evening?

Both work well. Morning meditation can help set a positive tone for the day, while evening meditation may help you unwind before sleep. The best time is the one you can practise consistently.

  1. What if my mind keeps wandering?

This is completely normal. Simply notice that your attention has wandered and gently bring it back to your breath. Every return strengthens your mindfulness practice.

  1. Can meditation help with anxiety?

Meditation may help reduce stress and improve emotional regulation. However, it should not replace professional mental health care. If you’re experiencing persistent anxiety or depression, consult a qualified mental health professional.

  1. Can I meditate lying down?

Yes, although many people find sitting upright helps them stay alert. If you’re practising before bedtime, lying down may be appropriate.

#BeTheForce

Disclaimer: This article is intended for educational purposes only and should not replace professional medical or psychological advice. Meditation can be a valuable tool for supporting mental wellbeing, but it is not a substitute for treatment of mental health conditions. If you are experiencing persistent anxiety, depression or emotional distress, seek guidance from a qualified healthcare professional.

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 […]