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Sleep Apnea, its symptoms and how you can prevent it?

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Has anyone ever told you that you have a tendency to snore? Or maybe you don’t…but you have a partner or family member who does? Do you find that you tend to wake up throughout the night? Or maybe you think you get good sleep, but you consistently find yourself with a dry mouth in the morning?

These are all signs that could suggest that you (or…your beloved snoring family member) may have something called “Sleep Apnea.” Well, there are people who cannot sleep without a machine and that is because they suffer from a medical condition called ‘Sleep Apnea’.

Let’s actually break this down. What is Sleep Apnea?

The most common type of Sleep Apnea is ‘Obstructive Sleep Apnea’ (OSA). OSA is a potentially life-altering and life-threatening breathing disorder that occurs during sleep.

The upper airway repeatedly collapses, causing cessation of breathing (apnea) or inadequate breathing (hypopnea) and sleep fragmentation. The breathing stops during sleep for 10 seconds to a minute or longer. Oxygen levels in the blood decrease.

One challenge with something like this is that you may not necessarily wake up entirely. So it’s not always easy to self-diagnose. BUT – Sleep fragmentation results in chronic daytime sleepiness (which you would expect if you’re constantly getting interrupted throughout the night). This disrupts healthy sleep and causes a number of short-term and long-lasting effects that threaten the health and well-being of those who suffer from the condition.

How many people have OSA? The prevalence of OSA in the general population is still unclear. Several epidemiological studies have attempted to examine this issue. Epidemiological data from Young, Palta, Dempsey, et. Al (1993) in a study paper titled:- Obstructive sleep apnea syndrome: natural history, diagnosis, and emerging treatment options, estimated that in a group of 602 middle-aged individuals 2% of women and 4% of men meet the minimal diagnostic criteria for sleep apnea with excessive daytime sleepiness.

People most likely to have or develop OSA may have any of the following:

  • Obesity, especially in the upper body
  • Small upper airway due to excess throat tissue or abdominal jaw structure
  • Nasal Obstruction
  • High Blood Pressure
  • Family History of OSA
  • Overweight Obese individuals

Obesity, particularly abdominal and upper body obesity is the most significant risk factor for obstructive sleep apnea. Excess body fat on the neck and chest constricts the air passageways and sometimes the lungs – thus setting the stage for interrupted breathing during the night. And according to the research…The more obese a person, the greater the risk of apnea.

The good news is that there are some general things that can make a big difference.

This includes:

Losing some weight, if you are overweight or obese (even as little as 5% of your body weight can make a change)

Avoid alcohol, sedatives, and hypnotics (as they can sedate the very muscles we need to breathe)

Sleeping on your side or in a semi propped position

If you have sleep apnea, do not take sleep medicines or sedatives. These chemicals will increase the relaxation in the tissues of the upper airway and make the obstruction worse. The specific treatment for obstructive sleep apnea is usually a mask worn at night to keep the airway open or using a sleep machine that can help you breathe and sleep properly.

If OSA is left untreated, it can increase the risk of developing:

  • Hypertension
  • Cardiac Arrhythmias
  • Myocardial Ischemia
  • Stroke Pre-diabetes
  • Decreased quality of life (because who wants to feel sleep deprived?)

Weight loss is frequently recommended to improve OSA among obese patients. Not only does sustained weight loss improve OSA, it also improves many other independently linked comorbidities such as Hypertension, High Cholesterol, and Diabetes. The greater the change in body weight or waist circumference, the greater is the improvement in OSA

Prioritize your sleep health by recognizing the symptoms of sleep apnea and implementing preventative measures. Share your experiences and insights on managing sleep apnea in the comments below. For personalised advice and support, consult a healthcare professional specializing in sleep disorders or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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12 Low Glycemic Index Fruits For Diabetics

glycemic indexDiabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

  • Low GI foods: 55 or below
  • Moderate GI foods: 56 to 69
  • High GI foods: 70 and above

Fruits With Low Glycemic Index 

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

  1. Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
  2. Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
  3. Oranges: are good sources of Vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
  4. Strawberries: Strawberries are a good source of Vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more Vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
  5. Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of Vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion. 
  6. Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
  7. Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
  8. Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
  9. Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, you can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
  10. Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity. 
  11. Kiwi: Many researchers have proved that including Kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with Vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety. 
  12. Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving. 

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and well being – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here.

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Power Of Immunity – Part 2

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In my last newsletter, I spoke about the importance of the lymphatic system and how a poorly operating system can cause major diseases like cancer.

A poor lymphatic system can also be the reason one struggles to lose weight.

Allergies, sinus, and other immune related diseases, usually get treated with conventional medicine, I am not against this, if it works, use it. But, first make sure your lymphatic system is working well, as it’s this system which boosts immunity and prevents or heals the above related conditions.

In cases of cancer, if doctors suggest the removal of lymph nodes, I strongly suggest second and third opinions. Removing lymph nodes if not necessary, can cause more serious problems in the future. Sometimes cancer cells may have already passed through those nodes to other parts of the body, so removal may not be necessary.

Our body has different parts that contain lymph nodes responsible for removing and cleansing deadly toxins.

It’s a common practice to have one’s tonsils removed during a severe bout of flu and cold. Try never to do that if it can be avoided. Your tonsils have an extremely important role to play in your lymphatic system, so goes the same for an enlarged spleen. Many say these parts of the body don’t have roles to play, but they do.

The lymphatic system, a system of lymph fluid and lymph nodes, is vital for

  • Elimination of toxins. The lymphatic system can be aptly described as the garbage disposal of the body and is responsible for filtering and eliminating toxins.
  • The immune system. The lymph nodes house a high concentration of white blood cells that increase when the body is fighting off illness or infection.
  • Weight loss and weight management. Toxicity is a huge part of the weight loss puzzle. If you don’t support your lymph system, you will have even more trouble losing weight and gaining muscle tone.

The most important thing to remember about the lymphatic system is that it relies on our movement. Unlike the cardiovascular system with the heart automatically pumping fluid, the lymph system relies on our body movements as a pump.

This means that exercise, even a simple walk, can stimulate your system to work well and drain toxins out from the body.

The older we get, or even if we are sick or bed ridden, we must make attempts to walk or move so we can help the lymphatic system work.

While all movement engages the lymphatic system, walking is an accessible exercise that everyone can fit into their daily routine. If you don’t have the opportunity to walk around outside, take occasional breaks to simply walk in place.

Deep Breathing

You know how I emphasize on ‘Vitamin O’ being the most important vitamin we need. Well the lymphatic system needs it too. The more you breath, the deeper you breathe, try breathing from your diaphragm, all this helps you stimulate this amazing system.

Yoga

In the deeply restorative practice of Yin Yoga, poses are held for at least 3 minutes, and up to 10 minutes. The pressure of your own body in these prolonged holds can help release areas of lymphatic congestion. Additionally, many of the poses reverse the flow of gravity and twist the body, aiding in lymphatic flow. You can also focus on poses that stretch the hips, since the groin area contains a concentration of lymph nodes.

Legs Up Against The Wall

In this pretty self-explanatory yoga pose, lymphatic circulation in the lower body is maximized. By reversing the flow of gravity in your legs, you circulate the lymphatic fluid and encourage the elimination of toxins.

Dry Brushing

The lymphatic system is pretty close to the surface of the skin. It doesn’t take deep pressure to help release lymphatic congestion, which is why dry brushing your skin is so helpful. This process requires just a few minutes before your shower and stimulates lymphatic flow. You simply brush your body with a stiff, dry brush and this activates the lymphatic system.

Sitting

Have you heard of the modern epidemic called “Sitting Disease?” Studies show that prolonged periods of sitting correlate to an increase in degenerative disease. Research shows that exercise doesn’t reduce the risk of sitting… the only way to reduce the risk is to not sit as much.

Perhaps one factor influencing the correlation between sitting and disease is lymphatic function. Movement engages lymphatic flow, but sitting creates stagnation of lymphatic fluid. Remember, the lymphatic system doesn’t have a pump so you have to be the pump!

Hot And Cold Showers

Alternating between hot and cold showers stimulate the system to work better.

Lymphatic Massage

These are professional massages that are done to help cleanse the system.

Important: Major lymph nodes are situated under the arms, where the breast connects to the armpits and the inner groin areas along the thighs. We need to keep these nodes open for breathing and release of toxins through sweat.

Don’t use antiperspirants, that block these nodes to prevent one from sweating.

Avoid wearing under wire bras for a long time as these block the nodes.

Avoid tight underwear for long periods of time.

Select apparel like cotton that allows the skin to breathe and the body to naturally let go of toxins through sweat.

Do all of this to improve your own immunity without the dependency on heavy medication and drugs. Your body is designed to heal itself, it has the powerful inbuilt mechanism to do so. Start your own healing, and the sicker you may be, the more requirement for helping your lymphatic system and immunity.

From a nutritional aspect, waking up to a glass of warm water with freshly squeezed lemon does wonders for your lymphatic system.

Empower your body’s natural defence system by nurturing your lymphatic system. Incorporate these practical tips into your daily routine to optimize your immunity and overall well-being. Remember, your body is designed to heal itself. Take charge of your health and unleash your innate healing potential! For personalised guidance on enhancing your immunity, connect with our experts through GOQii’s Personalised Health Coaching here. Start your journey towards optimal health today!

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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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