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Is Apple Cider Vinegar Panacea for All Diseases?

Apple Cider VinegarApple Cider Vinegar (ACV) is gaining popularity these days as a wonder cure for diabetes, weight loss, heart disease and much more. The question however is – Is there science behind these claims or is it a classic case of excellent marketing? Vinegar has been used as a medical therapy for thousands of years. Recorded vinegar history starts around 5000 BC when the Babylonians were using the fruit of the date palm to make wine and vinegar. Vinegar residues have been found in ancient Egyptian urns traced to 3000 BC. As well, recorded vinegar history in China starts from texts that date back to 1200 BC.

During biblical times, vinegar was used to flavor foods, as an energizing drink, and as a medicine, and it is mentioned in both the old and new testaments. In ancient Greece, around 400 BC, Hippocrates, the father of modern medicine, prescribed apple cider vinegar mixed with honey for a variety of ills, including coughs and colds.

Scientific evidence adds to age old wisdom by inferring vinegar’s significant role in key biochemical metabolic pathways –

  1. Reduction in Postprandial Blood Sugar and Insulin Levels: When taken with or just before meals, Apple Cider Vinegar inhibits enzymes necessary for the digestion of starches and other complex carbohydrates, thus preventing them from being broken down into glucose and absorbed into the bloodstream. Vinegar also slows gastric emptying, so it delays the uptake of glucose and other nutrients. (Yusoff et al, Nutrients 2015, 7(8), 7012-7026 )
  2. Like Metformin, Stimulates AMPK: Vinegar stimulates an enzyme called AMP-activated protein kinase (AMPK) that is a key player in glucose and fat metabolism, insulin signalling, and energy balance. AMPK increases fat oxidation, improves glucose uptake and insulin sensitivity, and lowers gluconeogenesis, or glucose production in the liver. This is similar to how common diabetic drug Metformin works (Zhou et al, Role of AMP-activated protein kinase in mechanism of metformin action. J Clin Invest. 2001 Oct 15; 108(8): 1167–1174).
  3. Nitric Oxide Mediated Protection Against Heart Diseases: Vinegar-induced AMPK activation boosts Nitric Oxide (NO) release in the endothelial cells lining the blood vessels.NO relaxes the arteries, protects against an atherosclerosis-the usual cause of heart attacks, strokes, and peripheral vascular disease. (Sakakibara et al, BiosciBiotechnolBiochem. 2010;74(5):1055-61).
  4. Blood Pressure Regulation: Animal studies demonstrated vinegar decreases blood pressure by down‑regulating AT1R expression via the AMPK/PGC‑1α/PPARγ pathway (Na Lixin et al, Eur j Nutr, April 2016, Volume 55, Issue 3, pp 1245–1253).
  5. Protection Against Cancer: Vinegar is also a dietary source of polyphenols, compounds synthesised by plants to defend against oxidative stress. Ingestion of polyphenols in humans enhances in vivo antioxidant protection and reduces cancer risk.
  6. Reduces Belly Fat: Researches demonstrated vinegar (pomegranate) consumption resulted in marked reduction in visceral fat as confirmed by CT scan(Park et al, Journal of functional foods, Volume 8, May 2014, 274-281).

While the evidence behind Apple Cider Vinegar and other vinegar seem promising, there are a few things to keep in mind. Always take your vinegar diluted (1 tablespoon in 180 ml water). Undiluted shots have been known to wear away tooth enamel and damage the esophagus. Also, too much apple cider vinegar may lower potassium levels in the body. If you are on medications, discuss with your doctor before starting vinegar supplementation.

Lastly, and most importantly – Making vinegar a daily habit won’t cancel out the effects of unhealthy eating. Think of it as one piece of your wellness puzzle, and not a panacea.

We hope this article helps you. For more articles like this, you can check our Healthy Reads or reach out to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Exercise Is Good For You, But Exercise SMART!

exercise smartIn our zeal to get fit, sculpt an attractive body or lose weight, we may tend to overdo it when it comes to the exercise we choose. When you find yourself struggling to get the body results you want, one enrolls themselves for more complex and intensive training, longer hours in the gym, fad diets and crazy supplements.

What we need to remember, like everything else, is that our body parts and organs have a life. There will be natural wear and tear as we age and that principle remains the same for all of us. It’s true that the right amount of exercise can delay this and keep degeneration at bay and that’s what ensures us a better quality life as we age. A life free of knee, back and/or joint pain.

The media including Hollywood and Bollywood have blown the whole concept of exercise way out of proportion. Everyone wants to read about diets or exercise regimes of these super stars. Spending 2 hours in a gym or working out thrice a day is apparently what you need to get a model like a body or that of your favorite actor.

Extensive spinning, extremely heavy weights, running more than a marathon in a year, MMA mixed with weight training, kickboxing integrated with weights, etc. all require special nutrition plans if you are really into all of this.

These are great forms of exercise and we would all like to think of ourselves as long distance runners but, is your body prepared for it? Are your knees ready to take the massive stress? Is your back strong enough to brace impact and support you for the rest of your years without giving way?

Getting involved in intensive exercise is not your solution or compensation for binge eating over the weekend.

Your knee has a fluid (synovial) that runs around it and as this dries up due to stress (exercise) improper sleep (recovery) and poor nutrition, you will be left with excruciating pain that will severely alter your lifestyle.

Exercise Smart Is The Way Forward!

Short but productive workouts. 1 hour is a number. Break away from it. The best workouts get over in 25-30 minutes, saving you valuable 30 minutes of your day to use it for things that are meaningful to you. Tough to break from it if you have always been a “1-hour” gym person but, try.

After 45 minutes of exercise, your body generates ‘cortisol’, a stress hormone, that tells your body to ‘STORE FAT’. This becomes counterproductive to your whole goal or working out. Body builders and athletes have longer training schedules because they have supporting sports nutrition plans and they sleep over 8 hours for recovery.

Exercising smart is:- 

  • Keeping a day of recovery between intensive workouts or allowing for enough muscle recovery time
  • Doing max sets with minimum rest between sets (depend on your fitness goal)
  • You should be maxed out post 30 minutes and you should feel energetic
  • Warm up and cool down will allow you to be more productive

Break away from traditional exercise methods. Mix it up, challenge and push your body. Consistent walking, is one of the best exercises ever, something that works beautifully with a balanced nutrition plan and great sleep. You can lose fat and tone up if you exercise smart!

Remember that consistency is key! 

Meeting and exceeding the 10,000 steps daily is one of the best benchmarks when it comes to your walks. Re-evaluate your exercise schedule and how you feel after each workout. Don’t just think ‘ NOW’, consider the future years as well.

We hope this article helps you exercise smart for great results! For more on fitness and home workouts, check out Healthy Reads or ask an expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

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Foods That Are Bad For Immunity According To Ayurveda

Bad For ImmunityWhile personal hygiene and social distancing measures are essential to stay safe, we can also turn to traditional Ayurvedic wisdom to raise immunity levels. As a holistic health system, Ayurveda has always regarded disease prevention as the key to maintaining health. Accordingly, a great amount of Ayurvedic literature focuses on diet, lifestyle, and home remedies to boost immunity. Since there’s already plenty of information on immunity boosting foods and remedies, we are going to put the spotlight on foods that are bad for immunity. 

8 Foods That Are Bad For Immunity 

  1. Fried Foods: We love our fried foods, from samosas to bhajias, but it’s time to make some sacrifices. Whether it’s farsan or burgers, all fried foods are loaded with fats, including trans fats. This is known to trigger inflammation, weakening immune function. So, although you might be eating home cooked meals during this time, try to skip the fried and deep fried foods. This will help to keep your immune function strong.
  2. Sodas and Colas: Even if we are not that addicted to sodas yet, now would be a good time to curb the habit. It really doesn’t matter if you only drink diet soda or carbonated drinks with ‘no added sugar’. They are all artificially sweetened and have no nutritional value whatsoever. Phosphoric acid, which is present in most sodas, depletes calcium and magnesium levels, both of which are vital for good immune function.
  3. Canned Soups: In our current state of lockdown, canned foods like canned soups may seem like the healthiest choice. Unfortunately, the convenience of such instant foods comes with a price. Most instant soups (and other instant foods for that matter) contain high amounts of sodium, corn flour, maltodextrin, and other artificial preservatives and flavoring agents. These ingredients are known to increase the risk of lifestyle diseases and infections because of impaired immune function.
  4. Sugary Snacks: Ayurveda has always recognized the risk posed by artificially sweetened foods. This ancient wisdom is now accepted as a scientific fact, as we know that high sugar intake triggers chronic inflammation and suppresses the immune function, making you more vulnerable to all types of infections – viral, bacterial and fungal. Ice cream, pastries, and chocolates may be your comfort foods but they are simply not a good way to survive social isolation.
  5. Red Meats: are to be strictly avoided according to Ayurveda to protect against infection. A sugar called Neu5Gc is found in red meats and unlike fruit sugars, this sugar is not digested by the body. Instead, it is absorbed into tissue and triggers inflammation and suppresses immunity. Additionally, red meats are also high in fats that we know are bad for immunity.
  6. Foods with MSG: MSG came into the spotlight some years ago when instant noodles were briefly off the shelves. Sadly, the ingredient hasn’t disappeared altogether and you’ll find it in a whole lot of processed and instant foods. Look at those food labels carefully. MSG is bad for your immunity as it causes oxidative stress to the thymus and spleen, which are vital for healthy immune function.
  7. Alcoholic Beverages: Although Ayurveda recognizes the medicinal value of natural alcohols, recreational consumption of alcoholic beverages is regarded as toxic to the body. Alcoholic beverages are known to have high sugar content, impair sleep, increase inflammation and damage the gastrointestinal lining. This severely impairs immunity and increases vulnerability to infections.
  8. Caffeinated Beverages: The need for harmonious living in accordance with the rhythms of nature is central to Ayurveda. Stimulants like caffeine can disturb this natural rhythm, especially when consumed later in the day. This is known to impair sleep, which is vital for strong immunity. Caffeinated drinks are also known to increase acidic levels in the body, which can increase inflammation and suppress immunity.

Reconnecting with our rich heritage of Ayurveda can help us through these tough times. Remember, Ayurveda is not about restriction but balance and harmony. So, in addition to eliminating these bad food choices, try using immunomodulatory herbs like tulsi, amla, and neem to boost immunity and stay safe from infections. 

We hope this article on foods that are bad for immunity helps you make a positive shift to a healthier lifestyle. For more on Healthy Living, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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9 Foods That Can Help You Prevent Cancer

Prevent CancerThere are certain foods which help us build immunity and strengthen bodily functions. Nature has provided us with many superfoods which are a combination of many vitamins, minerals and fiber. We should try and include such food in our daily diet so that we can keep off deadly diseases like cancer and provide our body with the power to fight these diseases.

9 Foods That Can Help You Prevent Cancer 

Below are some foods that can help you improve your immune system and might even aid in the prevention of cancer.

  1. Garlic: contains sulphur – which gives a good boost to the immune system. You can eat 2-3 cloves of raw garlic early in the morning before brushing your teeth. Chew properly and swallow or  you can add garlic to whatever food you eat
  2. Lemon: Vitamin C increases immunity power and helps the body in fighting any outside infection or problem. It also keeps a check on cancer cell growth. Drink a glass of lemon water daily. No sugar. No salt. You can also squeeze a 1 whole lemon over your salads twice a day.
  3. Broccoli: This vegetable is a superfood! Don’t forget to include this in your diet. Try to eat it steamed/ semi-cooked. Don’t microwave it or fry it. It will kill all the nutrition.
  4. Onion: A diet that includes onions is said to reduce the risk of cancer. Include raw onions in salads or cook them lightly to get all the benefits provided by it.
  5. Apple Cider Vinegar: improves your gut’s functioning. A healthy gut means better overall health! Take 1 tsp daily diluted with 200ml of lukewarm water. You can have it half an hour before eating your lunch or dinner. You can also take ACV diluted in 200ml of water early in the morning on an empty stomach. Mix 1 tsp of cinnamon powder to the mix for extra benefits.
  6. Corn: contains a phenolic compound called ferulic acid, which may inhibit cancer-causing free radicals. Just roast it and go for it! You can also boil and take out kernels and add onion and tomatoes to it to make it a healthy chat.
  7. Dates: are high in polyphenol and Vitamin B6 and fiber which helps prevent many types of cancer. Eat 1 – 2 pieces every day along with your breakfast or else you can have them as a part of your mid-morning snacks.
  8. Green Leafy Vegetables: They contain bioflavonoids, carotenoids and other cancer-fighting compounds in abundance. They also contain indoles, a compound which reduces the cancer-causing potential of the body. Add them to your salads or have them as juices or soups. Don’t strain if possible.
  9. Wheatgrass Powder: Wheatgrass is rich in nutrients such as vitamin A, C and E, iron, calcium, magnesium, and amino acids. Other benefits include removing toxins from the body, increasing production of hemoglobin, improving blood sugar, among many other benefits. Add 1 teaspoon of powdered wheatgrass to any vegetable or fruit juice. It can also be added to your porridge.

Always remember that these are just precautionary steps to prevent cancer. There are many other environmental factors as well as lifestyle factors such as lack of physical activity, improper sleep, stress, smoking and alcohol consumption which affect our health. These foods only help us in reducing any ill effects and strengthening our immunity. You have got to manage and live a healthy lifestyle as well. For guidance, you can always reach out to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

If you are already suffering from cancer, you can include all these in your daily diet as they will empower you and give you the energy to fight the disease. Don’t stop the treatments at any point in time. Keep continuing them along with these natural remedies. Before you begin any of the above foods, consult your doctor.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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