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October 30, 2025 By Priyanka Mangla 3 Comments

The Early Signs & Symptoms of Diabetes

Diabetes has become one of the most common lifestyle disorders affecting both, urban and rural areas alike. You can attribute this to overeating, obesity, stressful, busy and sedentary lifestyles which lead to the early symptoms of diabetes. This also includes lack of proper nutrition which leads to disturbed glucose metabolism. Heredity is also a major factor in the development of the disease. It is usually misunderstood that eating only refined sugar in excess will lead to diabetes but that’s not the case. Excess intake of proteins and fats also leads to development of diabetes because ultimately they are also metabolized and converted to glucose.

Diabetes is characterized by the elevated levels of glucose in the blood and urine. It is of 2 types:

Type 1: is present since birth due to complete absence of insulin
Type 2: Develops later in life due to the deficiency of insulin

There are other variants too like gestational diabetes which occur during pregnancy. Read more about it here: https://goqii.com/blog/what-gestational-diabetes-can-do-to-you-your-unborn-child/

Since untreated or uncontrolled diabetes gradually starts affecting the functioning of major organs of the body, like the heart, kidneys, brain, nervous system, eyes, etc. it is important to diagnose and manage diabetes as early as possible.

How Can You Diagnose It?

It is diagnosed by a blood test, in which the blood glucose in the fasting state (normal values range between 80-120 mg/100 ml of blood) and 2 hours after having the meal (normal values, 140 mg/100 ml of blood) are measured. Now, even before getting your blood glucose tested, there are certain signs and symptoms which our body shows which indicate the development of diabetes.

Early Signs and Symptoms of Diabetes

3P’s: Polyphagia (increased hunger), polydipsia (increased thirst), polyuria (increased urination). Remember these 3 P’s and look out if you are experiencing these.
Loss of weight: In spite of increased hunger, there will be a very sharp loss of weight, which again is a warning symptom. This is happening because the glucose is getting lost in the urine, also due to insufficient insulin, the available glucose is not getting utilized to provide energy and to function, the body has started utilizing the glucose which is stored in the muscles and organs.
Getting tired: Loss of weight due to this condition leads to early tiredness. The person gets tired easily both mentally and physically.
Dry mouth: Despite drinking more water, there will be dryness in the mouth.
Paleness: appears because of anemia.
Frequent infections and delayed healing of wounds: happens due to excess of glucose in the blood.
Loss of libido.

In its early stages, we can easily prevent it from progressing further to a full blown Diabetes Mellitus with:

Regular exercise: for a minimum of 30 minutes to maintain optimum weight. Engage yourself in light games.
Proper diet: Which includes salads with meals (this slows down digestion and prevents an immediate spike in blood sugar levels) and excluding refined sugar, alcohol, smoking and high fat foods.
Yoga & meditation: take care of the stress levels and curb the disease from getting any worse. Pranayama (Breath Control) and certain yoga asanas like Cobra Pose (Bhujangasana), Shoulder Stand (Sarvangasana) and various others help in stimulating the pancreas to produce insulin .

There are certain home remedies which can be used as a supportive measure. I want to discuss here the two most important ones.

Bitter gourd (Karela): is highly beneficial in the treatment of diabetes. It contains an insulin-like principle, known as plant-insulin which has been found effective in lowering the blood and urine sugar levels.
Java Plum (Jamun): The seeds contain a glycoside ‘jamboline’ which has the power to check the pathological conversion of starch into sugar in cases of increased production of glucose. In the Homoeopathic system of medicine, we have a very effective medicine prepared from this fruit to treat diabetes.

We hope this article helps you manage Diabetes and helps you spot the early signs and symptoms. Do leave your thoughts in the comments below! For more articles on managing Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce Against Diabetes!

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

July 22, 2025 By Neha Goyal 6 Comments

Why Does Your Body Look Different From Others? We’ve Got the Answer!

Have you ever wondered why a friend or neighbour, who’s the same age, height and weight as you, appears leaner? Or why they fit into size M clothes while you need size L- even if the numbers look similar? The answer lies in Body Composition.

What is Body Composition?

Body composition refers to the percentages of fat, bone, water and muscle in the human body. Two individuals of the same sex and weight may look completely different because they have different amounts of fat and lean mass.

In physical fitness, body composition is important because muscular tissue takes up less space than fat tissue. So it’s not just your weight that determines how lean you look – it’s the ratio of fat to muscle and other lean tissues.

What is Body Composition Analysis (BCA)?

As rates of overweight and obesity continue to rise, Body Composition Analysis is gaining traction as a more accurate way to assess health than simply looking at weight or BMI. Unlike weight scales or BMI charts, BCA tells you how much of your body is fat versus lean tissue such as muscle, water, bone, and organs.

Lean tissue is metabolically active, meaning it burns calories even when you’re at rest. So a person with more lean mass generally has a higher metabolism.

Why Should You Measure It?

Health experts agree: excess body fat increases the risk of numerous conditions including:

High blood pressure
High cholesterol and triglycerides
Type 2 diabetes
Heart disease
Breathing difficulties
Gallbladder disease
And more

Measuring body composition provides better insights than weight alone. It’s common to assume that “thin” means “healthy,” but that’s not always true. Being thin refers to weighing less than average, while leanness refers to a healthier ratio of muscle to fat. You can be thin and still have high body fat (sometimes called “skinny fat”).

Benefits of BCA

Understanding your body composition helps you and your healthcare providers in several ways:

Establishes a baseline for nutrition and obesity treatment
Supports targeted plans for muscle gain and fat loss
Tracks fat loss and muscle gain from diet and exercise
Gives insights into your metabolic rate and hydration levels
Highlights fat distribution, which can signal hormonal imbalances
Measures dangerous visceral fat (fat around organs)
Helps assess bone health and risk for osteoporosis
Identifies personal long-term health risks

How Do You Measure Body Composition?

There are several ways to estimate your body fat percentage, either at home, at the gym, or via a medical professional. Common methods include:

Body Circumference Measurements:This involves measuring body parts like the waist, hips, and neck to estimate fat levels. It’s simple, affordable and useful for tracking changes over time. However, it may be inaccurate for certain body shapes and fat distributions.

Skinfold Calipers:Calipers measure the thickness of skin and subcutaneous fat in specific areas such as the triceps, abdomen, and shoulder blades. It’s affordable and quick but requires some practice and anatomical knowledge.

Bioelectrical Impedance Analysis:This method sends a small electrical current through your body via a handheld or scale-based device. Since fat resists electrical flow more than muscle or water, the drop in current gives an estimate of body fat percentage. It’s convenient and non-invasive, but hydration levels can affect accuracy.

Advanced (But Less Accessible) Methods

Some highly accurate methods are available in medical or research settings but are expensive and less accessible:

Dual-energy X-ray absorptiometry (DEXA)
Hydrostatic weighing
Air displacement plethysmography (e.g. Bod Pod)
3D body scanning
MRI or Spectroscopy
Isotopic dilution

When to Measure

No matter the method, it’s best to measure body composition first thing in the morning, on an empty stomach, after using the toilet. This helps reduce variation due to hydration, food intake, or daily activities.

Body composition helps explain why people with the same weight may look or feel very different. It’s a far more insightful indicator of health than the number on a scale.

Want to learn more about nutrition and fat loss? Browse Healthy Reads. Or get personalised guidance from a GOQii Coach by subscribing here.

#BeTheForce

March 28, 2025 By Rajashree Hota 6 Comments

9 Tips For Self-Motivation

As part of my regular conversation, I asked one of my players about exercise.

“I don’t feel like it!” He replied swiftly.

Seeing his lack of motivation, I nudged him a little gently to give it a try. He sulkily replied with an “Okay!”

The same episode unfolded the next day with him being unenthusiastic about exercising. It didn’t matter how hard I tried to motivate him day after day. After a while, I realised that the player completely lacked intrinsic or self-motivation i.e the motivation that comes from within.

Self-Motivation emanates from one’s own sheer willingness to achieve a goal that has been set for oneself. Many times, we promise ourselves that from next week or next month we will start exercising, leave sugar or work towards a healthier lifestyle, but how many times do we sincerely stick to these goals? Of course, the desire to change our lifestyle for our own good has to be self-motivated, but seldom are we able to maintain the interest levels to achieve a goal.

Self-Motivation is quite important when it comes to being fit. We start well by following a routine of waking up early and going for walk, a run or to the gym. The first few days of the week go by as per routine but suddenly there is a radical dip in the levels of our motivation. In most cases, the loss of motivation occurs when we step on a weighing scale and see no change. Another reason could be negative, self-criticising thought patterns where we compare ourselves to skinny models or chiselled athletes, thinking we’ll never be like them, instantly hammering our motivation into a million pieces.

If you’ve been seeking self-motivation and aren’t able to find it, here are 9 surefire ways to stay motivated!

1. Do It Only If You Want To
If you are exercising for the sake of it, let’s embrace the truth, it won’t work. Motivation levels will drop easily when you do something you don’t want to. To keep going and feel motivated from within, you need to enjoy your workout. To stay fit, experiment and find out what activity you like the most.

2. Stop Criticising Yourself
If you start comparing yourself with someone you think is perfect, then your motivation will bite the dust. Realise that the person next to you who is in perfectly good shape took the time and effort to look like that. Instead of dwelling in self-degrading thoughts and criticising yourself, put in a fair effort.

3. Picture Yourself a Few Years From Now
Picture a healthier you, a slimmer or better-looking you. How would you like to see yourself a year from today? This thought itself can motivate you from within.

4. Get Over Your Laziness
“Not now”, “Maybe tomorrow”, “I will start from Monday”, “Maybe next month”… Do you recognise these statements? They are evident signs of procrastination and laziness. Very soon, the “not now” becomes “never” and we hardly try to achieve any pending health goals we may have. What should we do? Get over it and start moving! Try playing some energetic music around you, change your lazy-looking, comfort-filled environment and get yourself going.

5. Focus on the Goal
This is the most important thing you need to do. Focus on your goals, whether it is to achieve balance in your lifestyle, eat healthy or lose your weight, start focusing on your goal. More than often, we divert from our original goals and start overthinking. For instance, if your goal is to lose weight, stop thinking about the clothes that you are not fitting in right now, or what will happen if you do and do not lose weight. Just tame your mind and focus on your ultimate goal!

6. Set Small Targets and Give Yourself a Reward
Reward plays a very important role in self-motivation. Start with small goals, or what we like to call S.M.A.R.T (Specific, Measurable, Attainable, Relevant and Timely) goals and reward yourself every time you achieve one of them. For example, if your ultimate goal is to lose 25kg, have a “S.M.A.R.T” goal to lose 4 to 5 kg per month and when you manage to achieve it successfully, reward yourself with something you like. Be it new clothes or even a new mobile phone.

7. Set Penalties
If Rewards work then penalties work as well. By penalties, I don’t actually mean punishing yourself to the extent of starvation when you eat junk food or excessively working out every time you skip exercise. Instead, do it in a positive way. Like every time you miss exercise or eat something unhealthy, put a certain amount of money in a penalty box, which will ultimately go to your friend/ spouse/ kids or colleagues. That will motivate you enough to not skip exercise the next time.

8. Pen It Down
If you write your goals and dreams on a regular basis, you are 42% more likely to achieve those goals, says a study conducted by Dr. Gail Matthews – a psychology professor at the Dominican University of California. Try maintaining a journal and write your goals as well as achievements down on a daily basis.

9. Do It For the Selfies!
It may sound funny but if you like to take pictures and post them on social media, you might actually likes this idea. Going for a workout? Take a selfie! Bought yourself new gym clothes? Take a selfie! Lost two inches? Take a selfie! Apart from the shares and likes, you will also be able to map your progress through pictures. So give it a try. It definitely worked for me!

In closing, remember that being self-motivated takes a lot of willpower. You need to feel good about yourself as well as better yourself on a daily basis. No amount of external motivation is enough if you don’t have the inclination to accomplish your own goals.

We hope these motivational tips will ignite the self-motivated fire within you. If you found these strategies valuable and have your own motivational techniques to share, please do so in the comments section below.

Remember, your path to self-motivation and a healthier you starts with the first step.

#BeTheForce

March 25, 2025 By GOQii Leave a Comment

Understanding PCOS: Symptoms & Solutions

Polycystic Ovary Syndrome (PCOS) is more common than you might think. Affecting 1 in 10 women of reproductive age globally, it’s a hormonal condition that can often go undiagnosed for years—leaving many to silently struggle with irregular periods, weight gain, acne, or mood swings, without truly knowing why.

If you’ve ever felt that your body is working against you, or if your health concerns have been dismissed as “normal” or “just stress,” you’re not alone. PCOS can be complex, but with the right knowledge, support, and lifestyle changes, it is manageable—and many women go on to live healthy, balanced lives.

Let’s break it down together and explore what PCOS really is, its symptoms, and the steps you can take to regain control of your health.

What Is PCOS?

PCOS is a hormonal imbalance that affects how the ovaries work. It’s called “polycystic” because many women with PCOS have multiple small cysts on their ovaries—but not always.

At its core, PCOS involves excess androgen levels (male hormones like testosterone), insulin resistance, and irregular ovulation. These disrupt your menstrual cycle, metabolism, and can even impact fertility.

Common Symptoms of PCOS

PCOS affects each woman differently, but here are some common signs to look out for:

Irregular periods or no periods at all
Excessive hair growth on the face, chest, or back (hirsutism)
Acne that’s hard to control
Thinning hair or hair loss from the scalp
Weight gain, particularly around the abdomen
Difficulty losing weight
Mood swings, anxiety, or depression
Fatigue and low energy levels
Fertility challenges

If you identify with some of these symptoms, it’s worth consulting a GP or gynaecologist who can carry out blood tests and scans to confirm a diagnosis.

What Causes PCOS?

The exact cause of PCOS isn’t fully understood, but several factors are believed to play a role:

Genetics – If your mother or sister has PCOS, your chances increase.
Insulin resistance – When the body’s cells become resistant to insulin, blood sugar levels rise, triggering the ovaries to produce more androgens.
Inflammation – Chronic low-grade inflammation can increase androgen production.
Lifestyle factors – Sedentary living, poor diet, and stress can aggravate symptoms.

How PCOS Can Affect Long-Term Health

If left unmanaged, PCOS can increase the risk of:

Type 2 Diabetes
High blood pressure
Heart disease
Endometrial cancer
Sleep apnoea
Anxiety and depression

The good news? Early diagnosis and lifestyle changes can significantly reduce these risks and help you take back control of your health.

Natural Solutions for Managing PCOS

There’s no one-size-fits-all cure, but small, sustainable changes can make a big difference. Here’s how you can manage PCOS naturally:

Nourish Your Body with the Right Foods

Focus on a balanced, low-GI diet to regulate blood sugar and manage insulin levels:

Whole grains (quinoa, oats, brown rice)
Lean proteins (fish, chicken, tofu, lentils)
Healthy fats (avocados, nuts, olive oil)
Plenty of vegetables and berries
Limit refined carbs, sugars, and processed foods

Tip: Don’t skip meals—this can cause blood sugar crashes and worsen fatigue.

Stay Active, Your Way

Regular exercise helps manage weight, insulin resistance, and boosts mood:

Aim for 30 minutes of movement, 5 days a week
Mix it up—try walking, cycling, yoga, strength training, or dancing

Tip: Start small and stay consistent. Even daily walks make a difference.

Prioritise Stress Management

Chronic stress affects hormones and can worsen symptoms. Try:

Deep breathing or meditation
Journaling or gratitude practice
Spending time in nature
Mindful movement like yoga or tai chi

Improve Sleep Quality

PCOS can disrupt sleep, but quality rest is essential for hormone balance:

Stick to a regular sleep schedule
Limit screens before bed
Create a calm, dark sleep environment

Seek Medical Support

Depending on your symptoms, a doctor may recommend medications like:

Metformin for insulin resistance
Hormonal birth control for regulating cycles
Fertility treatments, if needed

Note: Lifestyle changes can often reduce the need for medication over time.

PCOS may feel overwhelming, but you’re not alone. With the right approach and support, you can manage symptoms, boost your energy, improve your mood, and reclaim your well-being.

Small steps matter. Whether it’s preparing a nourishing meal, taking a walk, or simply resting when needed, every choice adds up to better health.

💬 Have you been managing PCOS? Share your tips and journey in the comments—we’d love to hear from you!