GOQii

Blog

Search Results for: weight

By 1 Comment

Are We Placing Enough Importance On Sleep? | IndiaFit Report 2022 – 2023

Sleep IndiaFit ReportSleep is one of the important pillars for good health. To understand how well Indians are sleeping, we collected data from over 1 lakh GOQii users and shared it through our latest GOQii IndiaFit Report 2022 – 2023. 

How Many Hours Are People Sleeping For? 

Among the age groups that we surveyed, we found that most people across the age groups, namely Seniors (60+ years), Older Adults (45-59 years), Adults (30-44 years), Young Adults (20-29 years) and Teens (Below 19) are getting the adequate amount of rest i.e. an average of 6-8 hours a day.

Among the age groups, 79% of Adults are sleeping for 6-8 hours followed by 77% of Older Adults. 20% of Seniors sleep for less than 6 hours. We also found that 16% of Teens sleep for more than 8 hours a day.

India Fit Report

In a gender-wise study, we found that 77% of women and 76% of men are sleeping for an average of 6-8 hours a day. 18% of women and 17% of men sleep for less than 6 hours a day.

Sleep gender-wise data

Although, from the above data we can see that we are getting the adequate amount of sleep, the question is, how well are we sleeping?

Sleep Quality Analysis 

In the survey for the GOQii IndiaFit Report, we asked people about how well they are sleeping. 72% of Seniors reported that they sleep well and wake up feeling refreshed. Among this age group, 21% reported feeling refreshed only sometimes. 63% Older Adults also reported sleeping well.

Among the age groups, we see less than 50% of Young Adults sleeping well. Only 47% claimed that they feel refreshed after waking up, and another 40% say that they only feel refresh sometimes. 13% of Young Adults reported not sleeping well at all. Teens on the other hand, are sleeping better than Young Adults and Adults.

57% of men said that they wake up fresh and have sound sleep compared to 50% of the women surveyed. There’s been a drop in sleep quality among women since 2021 where 58% had reported to have slept soundly.

Bhubaneswar Is Getting The Most Sleep! 

From the cities surveyed, we observed that Bhubaneswar gets an average of 7.51 hours of sleep – that’s the highest among all the cities surveyed. They are closely followed by Ahmedabad at an average of 7.45 hours of sleep and Indore with an average of 7.35 hours of sleep. Mumbai (6.7) and Kolkata (6.66) have the least average sleep hours among the cities.

average sleep hours IndiaFit Report 2022-2023

Overall Average Sleep Hours Have Dropped!

Since the onset of the pandemic, we have also noticed a drop in the overall sleeping hours of India. While on an average, we used to get an average of 7.6 hours of sleep, this number has dropped to an average of 6.8 hours in 2022.

While we are sleeping for 6-8 hours a day, sleep quality is also essential. Your quality of sleep determines how well you’ve rested. If you want to track your sleep quality, you can browse from our range of trackers that help you measure sleep quality and make any necessary changes to your sleep pattern. The devices come with 3 months of Personalised Health Coaching.

If you need help with sleep or need to browse through more articles on sleep, click here. You can also explore the other health parameters we’ve covered in the GOQii IndiaFit Report here.

#BeTheForce

By Leave a Comment

The Little Known Health Benefits Of Almonds

Health Benefits Of Almonds

An Almond is a type of tree nut that’s commonly consumed as a snack or added to various dishes for flavor and texture. In addition to its delicious taste, it’s also packed with several nutrients and health-promoting compounds. In this article, we will explore the health benefits of almonds and how they can support overall health and wellbeing.

Health Benefits Of Almonds

  • Rich in Nutrients: Almonds are a good source of several important nutrients, including fiber, protein, healthy fats, vitamin E, magnesium, and potassium. A one-ounce serving of almonds (approximately 23 almonds) contains 6 grams of protein, 14 grams of healthy fats, and 3.5 grams of fiber, making them a filling and nutritious snack.
  • May Promote Heart Health: Almonds are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which have been shown to promote heart health by reducing LDL (bad) cholesterol levels and improving overall cholesterol profiles. Studies have also shown that consuming almonds may help to reduce the risk of heart disease and stroke.
  • May Help with Weight Management: Despite their relatively high calorie content, almonds have been shown to support weight management due to their high protein and fiber content, which can help to increase feelings of fullness and reduce overall calorie intake. Some studies have also suggested that consuming almonds may help reduce belly fat and waist circumference.
  • May Lower Blood Sugar Levels: They are low in carbohydrates but high in healthy fats, fiber, and protein, making them an excellent food for people with diabetes or those at risk of developing diabetes. Studies have shown that consuming almonds may help to lower blood sugar levels and improve insulin sensitivity.
  • May Improve Digestive Health: The fiber content in almonds may help to promote digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. Additionally, some studies have suggested that almonds may help to reduce inflammation in the gut and improve overall gut health.
  • May Improve Brain Function: Almonds are a good source of vitamin E, which has been shown to support brain health and may help to reduce the risk of age-related cognitive decline. Some studies have also suggested that consuming almonds may help to improve memory and cognitive function.

Are There Any Drawbacks To Eating Almonds? 

While they are extremely nutritious and support different aspects of health which include heart health, weight management, digestive health and brain function, it is important to keep portion size in mind. As almonds are relatively high in calories, they can contribute to weight gain if consumed in excess. As always, it is recommended to consult with a healthcare professional before making any significant changes to your diet or nutrition plan.

If reading this article made you want to stock up on almonds, get them here. 

Interested in learning more about nutrition or exploring similar topics? Learn more from these articles written by our experts here.

#BeTheForce 

By 3 Comments

Healthy Summer Drinks & Their Benefits

Summer Drinks RecipeThe rising mercury can leave you quite tired and dehydrated. While water can help you avoid dehydration, turning to some healthy drinks can help you replenish the essential nutrients you need to beat the heat! Here’s a guide to some flavorful and refreshing combination of summer drinks to get you through this season!

1. Sattu Sherbet  

Sattu has an extremely cooling effect. It is not only refreshing but is also filling. Generally prepared by roasted bengal grams, they are sieved and then ground to a fine flour. This flour can be used to make Sattu Sherbet. One can either serve Sattu with jaggery or with cumin seeds powder and chopped coriander leaves with Himalaya Pink Salt and water. Sattu Sherbet is full of nutrient fibre and protein, a super summer cooler!

Ingredients:

  • Chana sattu – 2 tbsp  
  • Lemon juice – 2 tsp
  • Roasted Cumin powder – ½ tsp
  • Mint leaves – 2 tsp (chopped)
  • Black salt/Rock salt to taste
  • Coriander leaves
  • Chilled water

Method:

  1. Add all ingredients in a jug and mix well
  2. Serve in glasses along with some ice cubes
  3. Garnish with more mint leaves

Benefits of Sattu Sherbet:

  • Good source of energy
  • Improves digestion
  • Good for  skin
  • Good for diabetes: Sattu has low glycaemic index and keeps our sugar level in check
  • It has more insoluble fibre and flushes out oil consumed in diet
  • Maintains healthy weight
  • Sattu consists of vitamins and minerals, especially protein that keeps you strong and takes care of wear and tear of muscle which works great as a post workout drink .

2. Aam Panna

One of the traditional summer drinks, Aam Panna is considered as one of the best! It will help your body stay cool and hydrated. This drink is prepared using raw mango pulp blended with cumin and mint leaves. It’s a refreshing drink that takes care of your skin!

Ingredients:

  • Raw mango pulp – 4 tbsp  
  • Jaggery for taste
  • Roasted cumin seeds powder – 1 spoon
  • Black Salt – ¼ spoon
  • Water and Ice cubes

Method:

  1. Boil the raw mangoes till they become soft
  2. When cool, remove the skin and squeeze the pulp with a spoon
  3. Mix all the ingredients in a mixer, blend well
  4. Add 2 cups of water
  5. Put ice cubes first in glass and pour the panna over it
  6. Garnish with mint leaves and coriander leaves

Benefits of Aam Panna:

  • The Vitamin C takes found in Aam Panna takes care of skin infections during summer and it detoxes the body
  • Improves digestion: Black Salt and mint leaves enhance the effects of digestion
  • Improves immunity
  • Takes care of sunstroke

3. Shikanji

Also known as Shikanjbeen, Shikanji is one of the most favourite summer drinks of India. A flavourful summer cooler that is rich in vitamin C. This lemonade is a mixture of normal water with lemon juice and some Indian spices such as roasted cumin seeds powder, black pepper powder, black salt and ginger.

All the spices found in Shikanji enhance flavour and improve the absorption of Vitamin C. It is anti-inflammatory in nature and prevents sunstroke.

Ingredients:

  • Chilled water
  • Lemon juice
  • Roasted Cumin Seeds Powder – 1 spoon
  • Black pepper powder – ¼ spoon
  • Black Salt – ¼ spoon  
  • Mint leaves
  • Jaggery/Sugar to taste

Method:

  1. Blend all the ingredients
  2. Put a few ice cubes and garnish with mint leaves

Health benefits of Shikanji:

  • Improves digestion
  • It works as an antioxidant. As lemon is rich in vitamin C, its alkaline nature protects the cells from oxidation
  • Natural coolant: It keeps the body cool and hydrated.
  • Prevents the loss of electrolytes due to sweating

4. Kokum sherbet

The scientific name of Kokum is Garcinia Indica. It is a perfect refreshing, energizing and hydrating drink. 

Ingredients:

  • Kokam – 2 cups
  • Roasted ground cumin seeds – 1 sp
  • Black Salt – ½ sp  
  • Sugar/Jaggery to taste

Method:

  1. Soak dried Kokam in hot water till soft,
  2. Blend and make it into a puree, strain the puree and discard seeds and hard particles
  3. Add 3 spoons of this puree in a glass and fill with chilled water
  4. Adding sugar or jaggery, mix the cumin seed powder and Black Salt
  5. Serve with ice cubes and mint leaves ,

Health benefits of Kokum Sherbet:

  • Kokam acts as a natural coolant
  • It removes pitta dosha  as per Ayurveda
  • Has good Vitamin C and Antioxidant properties
  • Improves digestion
  • Helps in relieving skin rashes

Do try these summer drinks and let us know your thoughts in the comments below! For more tips on keeping cool during summer, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here. 

#BeTheForce

By 1 Comment

Lose Body Fat by Changing What You Eat

lose body fat

There are many of us who lead demanding and hectic lifestyles which are marred with extensive working hours, early mornings and late nights. In fact, late-night shifts affect our eating patterns a lot!

Due to erratic working patterns, processed foods, instant food items and junk food are in trend as they are easy to carry and can be ordered or eaten anywhere! People don’t carry home food as much and always eat food at work in a hurry, knowing that they are gulping their food without chewing.

If we pay a little attention to what we are eating and how we are eating it, it makes a big difference. The statement, “Lose body fat by changing what you eat” holds true in this context.

Can You Lose Body Fat with Food?

First of all, you have to see the natural foods around you which have the capability to help you lose body fat. Try including some of the following option in your daily meals.

  1. Whole Grains: contain a good amount of fiber and as they are complex in nature, they release carbohydrates slowly in the body. They need energy from the body to breakdown and in turn, help you lose fat. So, include brown rice, whole wheat flour, rolled oats, Ragi, Jowar, and Bajra over refined flour like maida, suji and white rice.
  2. Pulses & Legumes: are an excellent source of fiber and vegetable protein. Protein gives you a feeling of satiety which stops you from overeating and decreases your total calorie intake resulting in fat loss. Choose whole pulses like white & black chana, cow pea, kidney bean, sprouts and have them in at least two meals.
  3. Vegetables & Fruits: are excellent sources of fiber and are low in calories. They require a lot of energy to breakdown and some fibers don’t digest in human bodies. They need to be excreted and absorb fat from the body while doing so, thereby reducing fat and cutting down total calorie intake. Have at least 2-3 servings of fruits & vegetables. Their way of cooking can be changed like sautéing, steaming, baking, shallow frying, or roasting instead of deep-frying.
  4. Healthy Fats: can be obtained through nuts, fish & seeds to improve omega 3 fatty acid which is anti-inflammatory and helps in controlling visceral fat accumulation. Cut down your intake of all types of visible fats such as butter, ghee, oils and avoid refined oils. Instead, use soybean oil, sesame oil, mustard & groundnut oil.
  5. Water: increases the metabolism of the body by flushing out toxins and cleansing the liver. The best part? It has zero calories. Drink at least 2-3 litres of water a day.
  6. Tea: Replacing your tea with green, turmeric or lemon tea and avoiding or minimizing visible intake of sugar [1tsp of sugar (5gm) = 20 calories] helps you lose weight.

Meal timings are also crucial in shedding extra fat. This is because the metabolism of the body slows down as the day progresses. That’s why late-night eaters are prone to weight gain. Low calorie and nutrient-dense food can be chosen by late eaters.

Chewing your food properly also increases the rate of absorption of nutrients and avoids extra accumulation of fat. Practicing mindful eating i.e. eating by paying attention and noticing each sip or bite, tasting your food, teaches you to control your hunger and actually helps in weight loss.

We hope these tips help you lose body fat. For more on how adjusting food habits can help you lose weight, ask a GOQii Coach for guidance by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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 […]