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Dark Chocolate: A Delicious Path to Better Health

Who does not love chocolates? Everybody does but, chocolate and especially (75% and above) dark only a few of them. One needs to cultivate a taste for it. And, believe me, once you have developed that eating dark chocolate can be super beneficial.

How? Well, let me take you through the benefits ….

(1) Dark Chocolate Cuts Stroke, Heart Disease Risk

I recently read an article in an English Tabloid that said mentioned that dark chocolate is good for the heart.. Quoting from the article, according to one of the researchers Simin Liu, “The analysis found that Cocoa flavanol intake may reduce dyslipidemia insulin resistance and systematic inflammation, which are all major subclinical risk factors for cardiometabolic diseases”.

As per another new study published in the journal Molecular Nutrition & Food Research, eating flavanol-rich dark chocolate has been found to protect against the risk of heart disease and stroke by improving platelet function within two hours of consumption.

Researchers at the University of Aberdeen Rowett Institute of Nutrition and Health examined the effects of consumption of dark chocolate that was enriched with cocoa extract in the blood of 42 healthy volunteers, 26 women and 16 men. They compared platelet function of the participants who ate enriched dark chocolate with those who ate dark chocolate that contained a lower cocoa and flavanol content, and white chocolate.They found the dark chocolate enriched with flavan-3-ols significantly decreased platelet activation and aggregation in men, but only decreased platelet aggregation in women.

“Taken together, these findings support the notion that flavanol-rich foods, including cocoa products, may help to promote cardiovascular health,” Dr.Kelm said.

(2) Dark Chocolate helps in increasing endothelial function of SMOKERS…

The researchers studied smokers because their blood vessels tend to respond poorly to changes in blood flow, possibly related to impairments in how nitric oxide sends signals to the inner lining, the endothelium, of blood vessels. This impaired endothelial function is a marker for increased risk of cardiovascular disease.

A dozen smokers (six men and six women) in their early 30s, who did not have any known health problems, were enrolled in the double-blind crossover study to compare the effects of a cocoa drink rich in flavanols to a cocoa drink that tasted the same but contained very low levels of flavanols. Circulating nitric oxide levels and blood vessel responses (flow-mediated dilation) were measured before drinking the cocoa and again two hours later. Each participant drank flavanol-rich and flavanol-poor cocoa drinks during different testing sessions.There were significant increases in circulating nitric oxide and flow-mediated dilation after ingestion of drinks. These changes correlated with increases in flavanol metabolites. In addition, the improvements were reversed when the participants were given a drug (L-NMMA) that interferes with nitric oxide signalling, thus supporting the idea that the flavanol-rich cocoa drink produced its effects by influencing the nitric oxide system.

The researchers pointed out that the cocoa drink they used was specially processed to retain much higher levels of flavanols than are typically found in commercially-available cocoa drinks; so it is unlikely that drinking more hot chocolate would produce a similar effect. Nevertheless, the conclusion drawn from these results have to be interpreted with caution, because it is not known whether or not the chronic consumption of flavanol-rich foods leads to sustained increases in endothelial function and the prevention of future cardiovascular events. In particular, in smokers, it is unlikely that cocoa can completely attenuate the deleterious effects of continued smoking, the study says.

(3) Dark Chocolate helps in preventing the development of Atherosclerosis

A flavanol-rich drink is capable of increasing nitric oxide levels in the blood and reversing the detrimental effect of smoking on vascular adaptation. It remains to be seen whether the acute beneficial effect of a flavanol-rich drink translates into a long-term benefit, in terms of attenuating or preventing the development of atherosclerosis.

(4) Dark Chocolate helps in improved thinking, decreased appetite, obesity, as well as type-2 diabetes.

Cocoa, the basic ingredient of chocolate, is one of the most flavanol-rich foods around. That’s good for chocolate lovers because previous research has shown that flavanols in other foods such as grapes and tea can help fight weight gain and type-2 diabetes. But, not all flavanols, which are a type of antioxidant, are created equal. Cocoa has several different kinds of these compounds. Researchers found that adding one particular set of compounds, known as oligomeric procyanidins (PCs), to the food made the biggest difference in keeping the weight down if on high-fat diets. They also improved glucose tolerance, which could potentially help prevent type-2 diabetes. Oligomeric PCs appear to possess the greatest antiobesity and antidiabetic bioactivities of the flavanols in cocoa, particularly at the low doses.

5.Dark Chocolate helps in Lowering blood pressure

In particular dark chocolate which contains higher levels of flavanols than milk chocolate, may protect against the risk of cardiovascular disease by lowering blood pressure, blood flow, and improving blood lipid levels. The link between cocoa and blood pressure stems from the discovery that the indigenous people of San Blas Island in Central American, who drink flavanol-rich cocoa drinks every day, have normal blood pressure regardless of age. However, flavanol concentrations in cocoa and chocolate products vary according to cocoa processing procedures and types of chocolate, so it is difficult to establish the optimal dosage for an effect.

Satisfy your sweet cravings guilt-free with dark chocolate, a delectable treat packed with health-boosting properties. From enhancing cardiovascular health to supporting weight management and improving endothelial function, dark chocolate offers a myriad of benefits. Embrace the power of dark chocolate and indulge in its delicious goodness for a healthier, happier you!

So go ahead and be a Chocoholic!!!! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Is it Safe to Include Grains in Your Diet?

grainsCan you imagine a plate of food without grains? It has been a staple for us since forever! There’s always that crushing sense of dissatisfaction if grain-based foods are missing from our plates even for a single day. As a large component of our diet for the longest time, why is it that most people are now moving towards a ‘no grains’ diet or keeping it to a minimum? One of the reasons people avoid grains is due to digestive issues – common ones being acid reflux, bloating, gas, abdominal cramps, flatulence, etc.

Are Grain Really Hard to Digest?  

Studies and various researches have revealed that there are some factors listed here which make grains hard to digest.

  • Fiber: Insoluble Fiber is that part of the grain that the body can’t break down and digest into a simpler form. Instead, it passes through the body undigested. On one hand, insoluble fibers are good for us as they work as cleaning agents of our digestive system and on the other, they may cause gastrointestinal discomfort in some with weak digestive health.
  • Anti-Nutrients: Grains also contain anti-nutrients like Phytic acid and lectins which reduce the absorption of minerals like calcium, iron, magnesium, copper and zinc from a meal and may cause mineral deficiency. Humans need minerals to perform various functions, from building bones to transmitting nerve impulses, to make hormones and maintain a normal heartbeat.
  • Enzyme Inhibitors: Various types of enzyme inhibitors are found in grains including protease inhibitors and amylase inhibitors. Enzyme inhibitors can block enzymes action. Enzymes kick-start the digestion process. Presence of enzyme inhibitors confines the digestion process to act properly and timely. This results in rotting of such food which further leads to situations such as bloating, gas trouble and cramps.
  • Disaccharides: Simple sugars or monosaccharides are directly absorbed into the bloodstream, while disaccharides are two single sugars that are linked together. Grains contain disaccharide that needs to be broken down first before being absorbed in the bloodstream. Disaccharide is broken down into monosaccharide by enzymes called disaccharidases which are present in the brush like border called villi of the small intestine wall. Any kind of inflammatory damage to the cells in the small intestine lead to disaccharidase enzyme not being produced and lead to disaccharide intolerance. Disaccharide intolerance is the inability to break apart the disaccharide into two single sugars and absorb them. This often leads to uncomfortable digestive symptoms.
  • Complex Protein: Grains contain the complex protein Gluten that the body can’t easily break down. The human body needs food to be in the simplest form in order to absorb and use it. While most people won’t have much difficulty digesting whole grains, some with conditions such as gluten intolerance may experience adverse effects when eating gluten-containing grains. Gluten intolerance causes digestive issues such as bloating, gas and diarrhoea. Celiac disease is a more serious condition in which gluten causes the immune system to attack the small intestine. Gluten is also known to cause Leaky Gut. Gluten is present in barley, rye and wheat.

Tips to Make Grains Digestion Friendly

  1. Fiber absorbs water. One should drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the system easily.
  2. Most of the anti-nutrients are found in the skin and anti-nutrients are water-soluble. Hence, soaking grains reduces the anti-nutrients effect. It’s recommended that grains must be soaked in water and should be washed before cooking (e.g. rice) so that the anti-nutrients are separated.
  3. Sprouting or germination reduces phytate in grains and degrades lectins and protease inhibitors.
  4. Fermentation of grains leads to a significant reduction in phytate and lectins (idli, sourdough bread). Fermenting helps break down the tough outer cover of a grain, making it easier to digest and reinforce the gut flora with pro-digestive microbes.
  5. Incorporate probiotics like yogurt, kimchi, kombucha and kefir along with grain-based foods to improve overall digestion and heal the gut.
  6. Chewing is the first step of digestion. The more you chew, the more saliva gets secreted that has digestive enzyme amylase present in it which makes digestion easier. Chewing makes food small enough for the digestive juices in the stomach to further digest it effectively.
  7. In case of gluten sensitivity, avoid gluten-containing grains such as wheat, barley and rye. Go for gluten-free grains like oats, quinoa, rice and sorghum to subside the symptoms. When the gut heals, the symptoms subside. 

While you may experience issues with some grains, that doesn’t mean you should avoid the entire food group. Maintaining a diet diary can help find the trigger and then you can consult a medical professional, dietician, a nutritionist for changes or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

We hope this article helps you make a positive change in your eating habits.

#BeTheForce 

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6 Foods That Help Reduce Acid Reflux

reduce acid refluxEver felt that burning sensation in your chest after a big meal or when you eat after a long gap? That feeling is known as acid reflux. Acid reflux is a condition where the acid content of the stomach flows up to the esophagus and pushes the food out from the mouth.

This is often called a heartburn but has nothing to do with the heart. One of the major reasons for this condition is a weak lower esophageal sphincter – which acts like a valve to prevent the food in the stomach from going back to the food pipe. Besides this, other factors contributing are excessive caffeine intakes, erratic meal patterns, eating in large portions, excessive junk food, sleeping immediately after meals and obesity, etc.

How Can You Reduce Acid Reflux?

Modifying our diet is the easiest way to reduce acid reflux. Try these simple and easily available foods from your kitchen to get some relief.

1. Fruits
Alkaline food will help to reduce the backflow of acid and fruits are the best example. Fruits like bananas, watermelon, pomegranate and cantaloupe help to neutralize the acid content and numb the effects of reflux. Banana is a natural antacid. The high fiber content of fruits helps to improve the digestion and ward off indigestion.

2. Herbal tea
Herbal tea with ginger, licorice, mint and Tulsi [Holy Basil] helps to curb acidity. Ginger has anti inflammatory properties and along with Mint leaves, stimulates the digestive system to produce more bile for better digestion. Ginger has the capability to destroy the acidity triggering pylori bacteria. Licorice is said to increase the mucus lining on the esophagus and thus have a calm effect on the stomach. Tulsi leaves are a natural cure for acidity and burning sensation in the stomach.

3. Curd & Buttermilk
Curd is a probiotic which help in digestion and has a soothing effect on the stomach. It keeps discomfort at bay. Being a good source of protein it helps digest the food and boost the immune system.

Cold buttermilk is a good antidote for acidity. The good bacteria in buttermilk helps in digesting the food well and prevents bloating and gas formation which eventually leads to acid reflux. Adding a pinch of jeera powder and pepper makes it more beneficial.

4. Coconut Water
One of the lesser known reasons for acid reflux is less intake of water. Sipping on coconut water is a great way to stay hydrated. Coconut water is rich in potassium which regulates the pH balance crucial for acid reflux. Having coconut water daily helps to reduce bloating drastically.

5. Aloe Vera
The antibacterial compounds of Aloe Vera fight the bad bacteria in the digestive system which cause bloating and belching. The bad bacteria present not only weaken the digestive system but also reduces the digestion ability of the body. Aloe Vera juice and gels work very well on acid reflux condition. Aloe Vera soft gel and powder can also be tried.

6. Lemon Water
Although lemons are acidic in nature, they have an alkaline effect on the stomach and help in neutralizing the acid and thus reduce acid reflux. For better results, replace the sugar with rock salt in the lemon water and feel instant relief. Lemons are rich in Vitamin C, which help fight infection and boost immunity.

Was this article helpful? Do you have your own home remedy? Want to know more? Drop us your thoughts and queries in the comments below!

For more tips on how to reduce acid reflux, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Power of Your Immunity – Part 1

Power of Your Immunity

Over the years my work has led me to believe that we need a fundamentally different way of looking at health care. We need a system that works beyond simply just looking at the symptoms that brings people into the clinics and instead is actually able to look and improve health where it begins. Health does not begin in the 4 walls of a doctors’ office or a hospital, but where we live, we work, we eat, sleep, learn and play.

Are you struggling with disease, pain, taking more medicines and spending more time with the doctors? Are you still sick?

Are you scared of the onset of disease, of flu’s, of cancers ?

We may be living in a polluted world, with pesticide laden foods, water that we think is clean and pure, but may not be, breathing in oxygen that consists or several deadly carcinogens, using cosmetics and hair colours laden with chemicals, microwaves, eating toxic junk food… the list goes on..

And we keep running around, like headless chickens, searching for the next best healthiest option, getting sucked into fads, diet programs, dangerous exercise programs, believing in the media, in what our social circles say, in what Bollywood and Hollywood blinds us with.

Eminent Doctors/Nutritionists across the U.S have T.V. shows that inspire the masses with their latest take on weight loss pills that work… first there was green bean coffee extract, then there was raspberry ketones, then Garcinai Cambogia. If these worked, there would be no one struggling with weight issues.

Stop all of this, step back and really slow down.

Yes it’s a crazy world, and people are going to get sicker by the day, and there are going to be more Antibiotics, Cancer, Diabetes, Thyroid drugs that pharmas will continue to flood our communities with. But, guess what, it’s all of this that is not allowing us to get healthier.

Your body is designed to heal itself, if you give it a chance. I’m not saying stop medication. If it works, do it. But, aim to understand what got you on that medication, what’s the trigger and then sort that out so you don’t have to stay on medicines. Don’t get reliant on the medication and continue to live without making changes in your lifestyle.

The answer to disease prevention and cure is ‘IMMUNITY’. It is your body’s first and last line of defense against all diseases .

We all know that Nutrition, Exercise, Stress and Sleep are the aspects that work together to contribute towards a strong immunity.

Over and above this my first recommendation would be for everyone to understand their ‘lymphatic system, and how it works in each of our body’s.

Having a lymphatic system that works well, is the first step towards a super strong immune system.

The lymphatic system is closely related to the cardiovascular system and is sometimes referred to as the body’s secondary circulatory system. Its major function is that of a defense mechanism and it is a key to the body’s immune defenses. The lymphatic system includes the lymph vessels (four times more than blood vessels), lymph nodes, tonsils, spleen and thymus gland. Lymph is the colorless fluid containing white blood cells that bathes the tissues and drains through the lymphatic system.

The lymphatic system:

– Distributes fluid and nutrients throughout the body

– Assists in draining off excess fluids and protein left behind by capillary circulation activity, preventing tissues from swelling

– Removes toxins

Furthermore, when toxins are produced within the body faster than the body can process and release them, the body suspends those toxins in fat and interstitial spaces in an attempt to protect the organs. This toxic buildup results in soft and connective tissue inflammation and excessive buildup of lymph fluid which contributes to fibromyalgia, chronic fatigue, cancer and a multitude of immune system disorders.

To be continued ….

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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