GOQii

Blog

Search Results for: work from home

By 2 Comments

Why Do We Gain Weight During Winter?

gain weight during winterHave you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

  1. Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
  2. Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
  3. Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
  4. Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
  5. Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.  

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

  1. Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
  2. Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
  3. Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
  4. Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App. 

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for 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.

By Leave a Comment

The Hidden Longevity Divide in India: How Urban Health Expectations Are Declining

The life expectancy in India has steadily increased over the years. We live longer lives compared to our past generations, and that is something to be proud of. However, a hidden reality lies beneath these figures.

The years that remain free from illness known as Healthy Life Expectancy haven’t increased at the same rate as our lifespan.

World Health Organisation (WHO) data from 2021 indicates that our healthy life expectancy at birth was approximately 58 years, a slight increase from 54 years in 2000, despite our overall life expectancy rising much faster.

The implication is clear: Urban Indians are living an increasingly larger portion of their lives afflicted by diseases. We aren’t just adding years to life; we are adding years of life with conditions like diabetes, hypertension, and cardiac issues.

To understand the forces creating this hidden divide and how to close it, let’s look at the “Four Horsemen” of urban health.

  1. Pollution: The Invisible Ager

The air pollution problem in India is vast. According to the landmark Global Burden of Disease (GBD) Study, an estimated 1.67 million deaths in India were associated with air pollution.

The effects of breathing toxic air in cities like Delhi, Mumbai, and Kolkata are not restricted to the lungs. It leads to systemic inflammation, accelerating ageing from within. It increases the risk of:

  • Heart attacks and strokes
  • Insulin resistance
  • Metabolic disturbances

Toxic air is an everyday stress factor that your body fights 24/7.

  1. The Urban Plate: Stuffed with Calories, Starved of Nutrients

The food environment in our cities has transformed. Traditional, home-cooked meals are being replaced by ultra-processed foods, sugary drinks, and industrial bakery products.

These foods interfere with your metabolism long before you see changes on the weighing scale. They cause spikes in insulin and inflammation—major drivers of Metabolic Syndrome.

In select cities, over 30% of the adult population faces metabolic syndrome (a combination of obesity, hypertension, and high cholesterol). This isn’t just a statistic; it is a warning that the disease burden looms large.

  1. The “Sitting” Epidemic

Physical inactivity is a public health crisis. Worldwide, almost 31% of adults do not fulfil the lowest standards of physical activity. In India, the urban corporate culture of long commutes and desk jobs exacerbates this.

Inactivity accelerates:

  • Glucose metabolism deterioration
  • Muscle wasting
  • Obesity

A 30-minute workout is great, but it cannot fully reverse the consequences of sitting in a chair for 10 hours. We need to move throughout the day, not just at the gym.

  1. The Reactive Trap: Late Diagnosis

The most devious aspect of this health shift is its timing. Issues like fatty liver or insulin resistance can lie latent for years before symptoms appear.

Most urban Indians visit a doctor only after symptoms develop. This “reactive approach” means we miss the golden window for early intervention and reversal.

Flipping the Script: How Digital Health Can Help

Here is where the picture stops being dark. Digital health isn’t just a tech trend; it is the tool we need to close the longevity gap.

  • Wearables & AI: Continuous Glucose Monitors (CGM) and fitness trackers make invisible patterns visible. You can see exactly how that samosa or that stressful meeting affects your body in real-time.
  • Upstream Care: We need to move from episodic care (hospital visits) to daily awareness. Postponing the progression of diabetes by even a few years can drastically improve your quality of life.

Conclusion: From “Living Longer” to “Living Well”

There is a strong urge to celebrate increased life expectancy, but a lifespan without vitality is not a success. A nation that lives longer but stays sick for longer incurs a heavy cost—both financial and physical.

Closing this gap demands broad changes: cleaner cities, better food choices, and intelligent workplaces. But it also requires you.

India’s hidden longevity divide is not inevitable. It is the consequence of choices we can change. The goal is to ensure your Healthspan (years of health) increases at the same rate as your Lifespan.

That is the point when “to live longer” will finally mean “to live well.”

Ready to close the gap and take control of your healthspan? 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.

By Leave a Comment

How to Survive Festive Celebrations Without the Extra Pounds: A Low-Carb Guide for Healthier Living

Festive celebrations like Christmas, Easter, birthdays, or long weekends are often filled with joy, family, and… food. Lots of it. But while these occasions are meant to be enjoyed, they also tend to lead to unwanted weight gain with many people putting on an average of 7lbs during festive periods, which can take months to lose, if it comes off at all.

This year, instead of undoing all your hard work, you can celebrate mindfully and still stay on track with your health goals. Whether you’re following a health programme or simply trying to eat better, here are some practical ways to enjoy the festivities without the guilt.

  1. Stick to Your Plan – You Shouldn’t Feel Hungry

One of the best things about a low-carb, higher fat and protein approach is that it keeps you feeling full and satisfied. This means you’re less likely to snack on sweets and pastries just because they’re in front of you. Let your eating plan be your guide.

  1. Make Your Home a Trigger-Free Zone

If you know certain foods are your weakness, don’t bring them home. It’s much easier to avoid temptation when it’s not staring you in the face every time you open the cupboard. Stock your kitchen with foods that support your goals and ditch the rest.

  1. Shop Smart

Never go shopping hungry that’s when impulse buys happen. Head to the supermarket with a plan, a full stomach, and a clear idea of what you need.

  1. Be Work-Snack Savvy

Celebrations at work can turn into snack fests. Tins of biscuits, free cakes, sandwich platters it all adds up. Take your food so you’re not caught off-guard. If sandwiches are on offer, ditch the bread and enjoy the filling.

Boiled eggs (if they’re available!) are a brilliant, protein-packed snack to keep on hand.

  1. Plan Well When Eating Out

If you’re heading to a restaurant or someone else’s home, look at the menu ahead of time or think through your food choices before you go. Commit to your plan in advance, and stick to it once you’re there.

  1. Embrace Low-Carb Festive Foods

Great news—many celebration foods are naturally low in carbohydrates. You can still enjoy:

  • Smoked salmon
  • Roast meats like turkey or lamb
  • Eggs (devilled or boiled)
  • Roasted vegetables
  • Red cabbage and sprouts (especially with bacon!)
  • Cheese boards with options like stilton or cheddar

Let others know you’re eating low-carb most people will be supportive, and it helps avoid awkward explanations at the table.

  1. If You’re Having a Big Meal, Make It Your Only Meal

If you know you’ll be indulging in a large festive lunch or dinner, let that be your main meal of the day. Skip the extra nibbles before and after quality over quantity wins every time.

  1. Move More During the Break

Holidays often mean time off work, so use it to your advantage. Even a 20-minute walk after meals can help balance blood sugar levels and aid digestion. It’s also a great opportunity to connect with family, and friends, or simply enjoy some fresh air.

  1. Handle Cravings with Intention

Cravings will come. Here’s how to manage them:

  • Have a glass of water or herbal tea
  • Take a short walk or stretch
  • Still hungry? Opt for a meal rich in protein and healthy fats

Often, just pausing and doing something else helps you realise the craving will pass.

  1. Lean on Your Support System

Use tools like the GOQii app to message your coach, or reach out to a supportive friend or family member. A few encouraging words can help you stay focused and avoid emotional eating.

  1. If You Slip, Reset Right Away

A moment of indulgence doesn’t mean the whole celebration is ruined. The most important thing is to get back on track with your next meal, don’t wait until Monday or after the holidays. Progress isn’t about being perfect, it’s about being consistent.

Festive celebrations are meant to be joyful, but that joy doesn’t have to come at the cost of your health. With a little preparation, awareness, and self-compassion, you can enjoy the food, fun, and family time while staying true to your goals.

This Christmas or any special occasion, celebrate with intention, savour every bite, and remind yourself how far you’ve come. Healthy habits don’t take holidays, but they can make holidays even better.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

By Leave a Comment

5 Breathing Exercises To Relieve Anxiety In An Instant

breathing exercises to relieve anxiety Many individuals experience anxiety, which can have a significant impact on their lives. When feeling anxious, symptoms such as increased heart rate, shallow and rapid breathing, and heightened tension often arise. However, there are effective methods to alleviate anxiety, such as engaging in breathing exercises.

Breathing exercises are straightforward yet potent techniques that enable individuals to regulate their breathing and achieve a state of mental calmness. By directing attention to the breath, it becomes possible to slow down the heart rate, reduce blood pressure, and alleviate muscle tension. Here are a few breathing exercises that can help relieve anxiety.

1. Diaphragmatic Breathing

Also referred to as belly breathing or deep breathing, diaphragmatic breathing involves inhaling deeply into the abdomen. This technique aids in slowing down the breathing process and activating the relaxation response.

To practice diaphragmatic breathing, find a comfortable position by lying down on your back or sitting on a chair with your feet flat on the ground. Then, place one hand on your chest and place the other on your belly. Inhale slowly and deeply through your nostrils, noticing the expansion of your belly as you breathe in. Now, exhale through your mouth slowly while feeling your belly contract. Repeat this exercise for a few minutes, concentrating on your breath and the sensations in your body.

2. Box Breathing

Box breathing, also known as square breathing, involves following a pattern of inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath again for four counts. This technique aids in regulating breathing and calming the mind.

To practice box breathing, assume a comfortable position with a straight back and your feet flat on the ground. Take a gradual breath in through your nostrils, ensuring a slow count to four. Hold your breath for four counts. Next, exhale through the mouth slowly for four counts. Before you inhale again, pause and hold your breath for a count of four. Repeat this exercise for a few minutes. Be sure to focus on your breath and the sensations in your body.

3. Coherent Breathing

The goal of coherent breathing is to slow down the breathing rate to five breaths per minute. This pattern of breathing helps lower heart rate and blood pressure, resulting in a calmer nervous system.

Sit comfortably and inhale through your nose, expanding your belly for a count of five. Without pausing at the top of the inhale, immediately begin exhaling to a count of six. Repeat this sequence at least five times to complete a full-minute cycle. If inhaling or exhaling for this length of time is challenging, start with a three-count and gradually increase.

4. Alternate Nostril Breathing

Also known as Nadi Shodhana in Sanskrit, alternate nostril breathing involves inhaling and exhaling through one nostril at a time to balance the flow of energy. This technique helps quiet the mind and emotions.

To practice Nadi Shodhana, sit upright in a comfortable position with a straight spine. Bring your right hand in front of your face, placing your index and middle fingers between your eyebrows for stability. During the exercise, you will block either the left or right nostril using your thumb and ring finger. Close your eyes and block the right nostril with your thumb. Inhale slowly through the left nostril for a count of four, take a brief pause, and exhale through the right nostril for a count of four. Perform this cycle for a minimum of five repetitions.

5. Victory Breath

Victory breath, also known as Ujjayi Breath, derives its name from the Sanskrit term and is often associated with the soothing sound resembling waves crashing against the shore, hence referred to as ocean breath.

To practice this technique, find a comfortable upright position with a straight spine and hands resting in your lap. Keep your mouth closed and begin by inhaling through your nose for a count of 4, gently constricting the airflow to the back of your throat during the inhale. After reaching the top of the inhale, pause for a second before exhaling. Constrict your throat slightly and exhale slowly to a count of 6. Repeat this exercise for 5-10 repetitions.

In conclusion, breathing exercises provide a simple yet effective means to manage anxiety. Through regular practice, you can develop the ability to regulate your breathing and cultivate a calm mind, ultimately promoting a sense of relaxation and ease. So, take a few moments each day to focus on your breath and embrace the numerous benefits of these powerful techniques.

If this article helped you, let us know in the comments below! Find more articles on breathwork and yoga here. You can also get these techniques and more from a GOQii Coach by subscribing for 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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 […]