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All you want to know about Inflammation

When you think pain, think inflammation.
 
Inflammation is a good thing. It’s your body’s way of rising up to fight out germs/bacteria/infections, heal bruises when you fall, heal torn ligaments/tissues/tendons etc.
 Once it does its job of fighting out these invaders or foreign organisms, the inflammation should reduce back down to normal.
 The problem arises when that does not happen.

Have a torn ligament or muscle pull that you are struggling to heal? Seen the best doctors, therapists, etc. and still not fixed? Struggling with arthritis and joint pain? 
Check your CRP (C-Reactive protein) levels and focus on reducing inflammation. The cure is in reducing inflammation.

Many of us live with chronic inflammation and that’s dangerous. It’s also one of the reason people struggle to lose weight, experience excruciating joint pains,
 age faster than normal, 
feel tired through the day, 
higher chances of cancer and heart disease, suffer from 
Fibromalgia/Headaches/Migraines, 
have higher chances of Alzheimer’s/Dementia, struggle with diabetes,
 feel depressed and low.

Silent inflammation like the ones described above can destroy your nerves and cellular health, suppressing and weakening your immune system, leading to deadly diseases like cancer, etc.



What’s scary is the fact that you can be extremely healthy and fit, but silent inflammation could be eating into you from inside, which is one of the many explainable reasons why cancer or heart attacks can strike down a healthy and young human being.
 Checking cholesterol levels, Vitamin D3, B12, SGOT, and SGTP is imperative, but what most people miss out on is checking their CRP levels (C-Reactive protein). This is an important protein level to check, and a simple blood test will cover that for you. This level will tell you volumes about the amount of inflammation you have in your body.

In my years of experience, what stands out in a cancer report of a person is an increase in CRP levels and white blood cells, and the immediate action is to reduce inflammation through food and lifestyle change.
 Diseases breathe in inflamed environments, in environments that are acidic, and in environments where there is less oxygen supply to the cells.

Overtraining causes inflammation.
 Vigorous exercise, inconsistent exercise, and high-intensity training that is not planned for your body type will make your CRP levels soar and kill your immunity, which is why many trainers ask their clients to take a Vitamin C and E post workouts.

Running marathons without proper nutrition causes massive inflammation.
 Stress causes inflammation (chronic stress).
 Improper nutrition (high-fat foods, sugar, artificial sweeteners, doughnuts, white sugar, aerated drinks, salty foods, packaged foods), and smoking causes inflammation. (I’ve seen CRP levels fall in a smoker’s blood report within 10 days of kicking the butt)

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How to keep your inflammation in check:

Smart and moderate exercise such as meditation and controlling your stress and BP levels, nuts and seeds, 
green leafy veggies and fruits,
 good fats (like nuts, olive oil, coconut oil) helps in keeping your inflammation under check. Finally, I should not be saying this, but it has been proven that a small amount of alcohol can actually lower CRP levels. Vitamin D3
 and Curcumin (turmeric extract) are some of the best spice-based inflammation fighters.

Understanding and managing inflammation is crucial for maintaining good health and preventing chronic diseases. By incorporating anti-inflammatory foods, regular exercise, and stress management into your routine, you can significantly reduce inflammation and improve your overall well-being.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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.

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Your Gut Health: Why It Matters More Than You Think

You would have heard of the saying, ‘Almost all diseases begin in the gut’. Well, it’s true. Maintaining the right ‘microflora’ (balance of good bacteria) in the gut is crucial for great health, immunity and even preventing, healing and recovering from serious diseases like cancer.

Your intestines (gut) contain pounds of good bacteria that help with the absorption of nutrients from the food you eat. These ‘good bacteria’ determine the strength of your immunity, regulate weight loss, aid recovery, support colon health, manage body toxicity, and handle several other functions.

The gut also contains yeast (fungals), which, if exceeds in number compared to the good bacteria, cause serious digestive issues, affect nutrient assimilation, and can cause leaky gut, vaginal rashes, IBS and other bowel and GI tract disorders. It is crucial to maintain the proportion of good bacteria, especially in children.

A shortage of good bacteria can lead to allergies, skin problems, headaches, migraines, inability to lose weight, and even contribute to fat accumulation. Energy levels can fall when there is an imbalance.

Everything we eat and drink passes through the gut along the gastrointestinal (GI) tract. This tube-like GI tract, lined with a thin, sticky mucous, is embedded with millions of bacteria that live, grow, and metabolize (digesting and absorbing) in a complex ecosystem comprised of both beneficial and harmful bacteria.

Maintaining gut health is one of the most important and least addressed aspects of overall health. Many lifestyles choices deplete the gut of the ‘good’ bacteria’, leading to health problems ranging from acne to deadly diseases like cancer.

If you have more bad bacteria (fungus) than good bacteria in your gut, even the healthy food you eat will not be assimilated the right way. Even if you eat clean, organic, or expensive foods, it does not matter if your gut microflora is out of balance. This is where probiotics come in.

Probiotic bacteria do several things that contribute to good health and immunity.

Their most basic function is to fight harmful foreign substances that enter the body by detoxifying them and easing their elimination. Probiotics can prevent the growth of harmful bacteria, which thrive and grow within a neutral pH environment, by producing organic acids such as acetic and lactic acids that, in turn, lower the pH of the large intestine.

This lower pH also prevents the metabolism of cholesterol and bile acids in the colon. Since cholesterol and bile metabolites act as cancer-causing agents, they can play an important role in the prevention of cancers of the GI tract and other organs as well. These helpful bacteria can even lower serum cholesterol levels along with cardiovascular disease risk by preventing the activity of an enzyme involved in the synthesis of cholesterol.

Inside the gut are about 100 trillion live microorganisms that promote normal GI (gastro intestinal tracts) function, protect the body from infection, and regulate metabolism and the mucosal immune system. They comprise more than 75% of the immune system.

Also important is their role in maintaining and protecting the GI barrier. An intact GI barrier maintains gut health, while a problem with its microbiota composition will affect the body’s defense systems and can create a condition known as leaky gut syndrome, which can compromise gut health and lead to diseases such as inflammatory breast cancer, obesity, chronic fatigue syndrome, and depression.

Your diet is the most important element for building gut health. Include curds or probiotic supplement if you are vegan or cannot have yogurt. Some top natural probiotic-rich foods include:

  • Yogurt (plain kind)
  • Miso
  • Sauekraut
  • Kimchi
  • Kefir
  • Kombucha tea
  • Pickled gherkins
  • Spirulina
  • Chlorella

Ensure your diet is rich in complex carbs, fiber, fruits, vegetables, and omega – 3, with a healthy water intake and low intake of sugar, processed foods and red meat.

Avoid sodas, processed foods, and sugar as they quickly depletes the gut of good bacteria, dropping immunity almost instantly, making it the worst thing your child or you can consume. I constantly tell parents that giving your child aerated drinks is worse than drugs.

Your gut health plays a pivotal role in your overall well-being. By maintaining a balanced gut microflora through a healthy diet and probiotics, you can prevent diseases, boost immunity, and ensure optimal nutrient absorption. Prioritize your gut health to experience better health and vitality.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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.

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How To Control And Fight Hunger Cravings

hunger cravingsFor many of us, our lifestyle has become sedentary, leading to increased mental and emotional stress which often results in binge eating. When we are stressed, we find outlets to overcome it, and the first thing that comes to mind is eating! A sedentary lifestyle coupled with irregular sleep leads to hunger cravings which ultimately results in gorging on unhealthy food such as junk food, chocolates, refined foods, bakery products, juices, soft drinks, pizza, etc., leading to weight gain. Let’s take a deeper look. 

How Much Time Does It Take Food To Get Digested? 

  • After having a meal, our GI tract slowly empties by pushing food through the stomach. From there, it goes to the small intestine where it gets absorbed and then it reaches the large intestine. It takes approximately 2 hours for this entire process.
  • Hunger cravings occur 2 hours after having a meal when the food gets digested. So, our brain picks up messages from the stomach and tells us that it’s time for our next meal.
  • This entire system is regulated by two hormones in our body known as hunger hormones – Ghrelin and Leptin.
  • Ghrelin stimulates appetite and is produced in the stomach when it’s empty, promoting fat storage.
  • Leptin controls appetite and signals the brain to stop eating.
  • If we eat after every 2 hours, ghrelin will not be released, and there won’t be any overeating.

Tip To Control Hunger Cravings 

  1. Eat before you feel hungry at an interval of 2 hours.
  2. Have 6 meals in a day: 3 main meals and 3 mid-meals. Eat slowly and have a fruit as a mid-meal, avoiding fruits with the main meals.
  3. Snack on nuts like foxnuts, almonds, walnuts, peanuts, and a mixture of various seeds to help you stay full.
  4. Add spices and chillies to your food as they increase satiety.
  5. Avoid fasting: Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
  6. Have jaggery, jaggery powder, stevia leaves and honey to curb sugar cravings. 
  7. Include proteins in all your meals. Proteins are the building blocks of our body. They take longer to digest than carbohydrates and are considered to be more satiating than carbs and fats. They keep your energy levels up and appetite down.
  8. Eat fiber-rich foods since they help regulate bowel movements and make you feel fuller for a longer duration. They don’t add calories to your diet and cannot be converted to glucose. Include leafy green vegetables, fruits with the peel like apple, pear, plum and even berries, sweet potatoes with skin, potatoes, oatmeal, fenugreek seeds, chia seeds, flax seeds, cinnamon powder, drumstick, garden cress seeds, sesame seeds, peanuts, figs, raisins and prunes.
  9. Quench your thirst to control your appetite by drinking plenty of water. Drink 12-15 glasses of water throughout the day. Have 1 glass of water before and 1 after a meal, as water is a no calorie quencher. You’ll be able to decrease your hunger before you start eating so you aren’t starving at the table. In case you don’t like the taste of plain water, have green tea, cinnamon tea, buttermilk, coconut water, lemon water or detox water.
  10. Exercise for 30 mins every day: It lowers the level of ghrelin. It increases the feeling of fullness, boosts your metabolism, and helps in burning more calories. Indulge in yoga, pilates, cardio, stretching, skipping, dancing, etc. 
  11. Maintain a regular wake up and sleep schedule: To avoid midnight hunger pangs, don’t stay awake for a long time post-dinner. Have soups, salads and protein-rich meals for dinner to avoid eating junk food. Make a habit of having 1 tsp flax seeds post-dinner since they have fibers that will make you feel satiated.

We hope this article helps you understand your hunger cravings and how to curb them. For more tips on controlling hunger cravings, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Let’s dance…for a better health and a better you!!

women-exerciseHow many of us look at dance as a form of exercise?

For me, the word “Dance” itself has so much of energy and power that it sets my pulse rate in motion. Dance is something that I have been doing since my childhood. As a child, I danced just for fun and enjoyment – little did I know about the positive changes it was creating within me.

Dance has several benefits, not only for our physical health but also for our emotional and mental health.

The best thing about dancing is that there is absolutely NO AGE LIMIT for it! It’s something that can be taken up early in life and still provide plenty of entertainment well after retirement.  It’s the perfect example of “joyful workout”. While, we’re having fun grooving to music and meeting new people, we’re getting all the health benefits of a good workout.

Dance by large is an aerobic workout that speeds up your heart rate and keeps it up for an extended period. It also involves some movements that are typically anaerobic in nature. We nearly use every muscle in our body to perform certain moves, holds, lifts, squats, spins, jumps or leaps. In fact, we build and tone our muscles while dancing, making them stronger with each session.

A good warm-up for about 10 minutes is essential before starting the dance to get into the groove. Once you get into regular dancing, it ensures an increase in flexibility and agility as it involves stretching, bending and twisting.

Dance has innumerable benefits. Not only is it the best way to lose weight (provided the diet is correct), but it’s also been shown to be beneficial for heart health, blood pressure management, reduction of total blood cholesterol, especially LDL cholesterol (bad cholesterol), and increase in levels of HDL (good cholesterol).

I have been looking at dance not only as a way to get better in terms of physical health but mental health as well. It’s one of the best ways to release stress and get your endorphin levels (feel-good factor) up! Dance also helps you release all kinds of emotions. Whether it be happiness, sadness, anger, frustration, or boredom, it all gets expressed while you dance. It’s a creative outlet as well, where you create your own new moves and choose a variety of music.

So let’s get active!! Put on your dancing shoes, turn the music on, and dance. You may not have the best turns or neatest moves, but as long as you feel the rhythm, you’re a good dancer. I assure you that you’ll never get bored with this workout, as there is so much to explore in dance and try out new forms or steps. Of course, it’s way better than jogging on the same old treadmill every day.

Dance on, burn the calories and say good bye to a gloomy or lazy day!

Incorporating dance into your routine is a fun and effective way to enhance your physical and mental well-being. So, let the music move you and dance your way to a healthier, happier you! We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#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 […]