GOQii

Blog

Search Results for: yoga

By Leave a Comment

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

Dhiren Matani - Healthy lifestyleIn the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting a disciplined lifestyle that nurtured positive change. With unwavering commitment, Dhiren not only managed to conquer these obstacles but also embraced a life of balanced well-being. His story is an inspiring testament to the incredible power of self-care, offering hope and motivation to all those on their path to vitality and wellness.

The Starting Point

So how did it start for Dhiren? In 2017, Dhiren weighed over 90 kg. He was walking 6 km daily and doing some exercises, but none of that reflected in weight loss. Then in 2018, he had a heart attack. That was the turning point for him.

“Post my heart attack, everything changed. I had to take care of my health. The doctor had recommended no running. Basically, I was restricted from doing any activity that would increase my heart rate. I was on medication for my heart issue,” says Dhiren. Dhiren continued with simple exercises like walking and yoga. However, he wanted to get healthy. And was looking for smart watch to help him align his lifestyle.

The Journey with GOQii

Dhiren’s search for a smartwatch eventually led him to GOQii. On reading about GOQii he realised the device came with 3 months personalised coaching. “I liked the fact that GOQii offered three months of personal coaching as well. I joined GOQii in February 2022,” says Dhiren.

On joining GOQii – His health goal was to reduce weight, maintain it, and also control his heart condition and blood pressure.

Dhiren’s initial coach, Gaurav, focused on exercises for weight loss and a reduced-carb diet. “I used to watch Jeet Selal’s video on Play and Exercise,” says Dhiren. Dhiren lost around 6 kg within the first 3 months of joining GOQii. Thereafter, his coach changed, and Meenal Khandelwal was his new coach.

With coach Meenal, the focus changed. Coach Meenal took a holistic approach. She explained the right diet and how to eat right. She focused on maintaining Dhiren’s weight.

Meenal says: “I had to introduce a few habits for Dhiren”, such as Reducing fat intake and adding healthy snack options. For a healthy, balanced diet, fruits and proteins were also added.

Take probiotics for better digestion and green tea with a pinch of cinnamon to control his Blood pressure.

The Challenges and Triumphs

It has not been easy for Dhiren. Maintaining a healthy routine is challenging due to busy schedules, temptations, and a lack of immediate results.

“Initially, it was difficult for Dhiren to change his routine due to his work schedule. But, slowly and steadily he worked towards it and was able to make the changes,” says coach Meenal.

Overcoming inertia, consistency, and adapting to setbacks require mental resilience. Yet, the rewards of enhanced well-being make the effort worthwhile, turning dedication into a catalyst for positive change.

Dhiren’s efforts to follow a routine and be disciplined and consistent helped him achieve his weight loss (his current weight is 78 kgs). However, nine months ago, borderline blood sugar levels were detected, prompting a precautionary course of medication due to a family history of diabetes.

The medication was continued for a period of 4-5 months. Following this, regular blood sugar monitoring revealed normal levels, leading to the discontinuation of medication. His blood sugar is now under control and is focused on maintaining it.

A Journey Towards Wellness

In Dhiren’s inspiring journey, we witness the transformative power of discipline and dedication. He not only shed excess weight but has taken control of his health. With his blood sugar now under control and medications halted, he stands as a testament to what one can achieve with resilience.

As he continues to focus on maintaining a healthy lifestyle with all his vital parameters under control, Dhiren’s story reminds us that every small step towards health is a giant leap towards a brighter, medication-free future. The journey is ongoing, and Dhiren’s determination keeps him on the path to lasting well-being.

If you or someone you know is on a similar health journey, share this article and consider subscribing to GOQii’s Personalised Health Coaching here for guidance and support.

Explore more inspiring Health Stories here.

#BeTheForce

By 4 Comments

5 Powerful Ways Of Meditation

powerful ways of meditationWe know that meditation is very very good for health, especially mental health. But sometimes, we get confused about what exactly to do. So here’s a guide to help you begin. Try these powerful ways of meditation to improve your health and wellbeing! 

Powerful Ways Of Meditation 

1. Concentrative Meditation
As the word suggests, you are supposed to concentrate on one point so you won’t think about other things. When thoughts are scattered, it creates no impact, but sharp attention is a powerful tool. One way to do it is to focus on your own breathing cycle. See how you inhale through the nose, how you feel inside the body and how you exhale. Another way is to focus on sounds like any word or phrase or the sound of a bell. You can also focus on a candle’s flame. Sit in front of the candle, look at the flame and close your eyes. Behold the picture of the flame in front of your mind. When the picture fades, open your eyes and repeat the process.

2. Contemplative Meditation
Instead of trying to stop thinking, contemplative meditation includes focusing on a single thought. Instead of too many different thoughts, it’s thinking about one subject and one thought with complete awareness of the thought. For this, you can contemplate any sentence from a religious scripture or contemplate objects like a flower or a tree. Think about the shape of a particular flower.

Another way is asking a question to yourself, believing in your inner instinct and waiting for an answer to come up. The questions can be:

  • What am I looking for?
  • What is it I am resisting?
  • Knowing I will die, how should I live?
  • What is my greatest mission?
  • What do I love?
  • What do I have fear of?
  • Who am I?

3. Witness Meditation
Watch your thoughts as if it’s a movie. Let the thoughts come, simply observe them, but do not react or try to reject. Be neutral. This is called being the witness of your thoughts. What does it do? It reduces your attachment from your thoughts. You no longer feel pain with those repetitive thoughts. This is a great technique to let go of resentment from the past.

4. Chanting Mantra
Chanting mantras repeatedly is one way of meditation. Mantra is a sanskrit word. Man means mind and Tra means release. Mantra is supposed to be a set of words which releases your mind from all it’s anxieties. It has been said that chanting mantras provides spiritual growth. But make sure you are paying attention, because that is all what we want. You can chant OM or Gayatri Mantra.

5. Movement Meditation
If you think you can’t sit at one place and focus, practice meditation through body movements. Self defense practices like Tai chi and Qigong are used as a form of meditation for a very long time. Yoga is one excellent example of movement meditation. Yoga involves being fully aware of your breathing and understanding the basic nature of self. But not only this, we can also practice meditation through simply walking or dancing. Just be attentive, pay close attention to your steps, body movements and surroundings.

Next time, when you sit to meditate, you can try something new. Keep it mind, sometimes we might get a little restless but be patient. Don’t get frustrated. Slowly get back to your point of concentration.

We hope these 5 powerful ways of meditation help you! Do leave your thoughts and experiences in the comments below. For more on meditation and yoga, check out Healthy Reads or for further guidance, speak to a certified expert 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

Your Heart and You 2: Habits for a Healthy Heart

heart healthAakash wondered why every Hollywood and Bollywood movie stressed the “heart”. Some dialogues bothered him:

“My heart aches at the way you have treated your friends.”

“Don’t you feel anything? Are you heartless?”

What Affects Heart Health?

It is interesting to note that a heart attack is usually the result of an emotional outburst or a very emotionally charged situation. While many of us have similar experiences, some are potent to handle such sudden shocks that the heart receives. This depends on the emotional and mental health of a person, dietary habits, sleep quality, the capability of handling stress, faulty habits, etc.

The heart, apart from pumping blood and ensuring every cell receives blood and oxygen, governs largely the emotional and physical well-being of a person (it also overlaps with the Anahat or Hridaya chakra in Indian Vedic understanding). So, a healthy heart depends largely on the emotional and mental well-being of a person as well as nutrition.

It is now a known fact that feelings of stress, anxiety, etc. adversely impact the overall health of a person, especially the heart. As stress increases, the cortisol levels (stress hormone) impacts all the hormones and organs, affecting basic  physiology, including the cardiovascular system.

These emotions create a chain reaction in the body — stress hormone levels increase, blood vessels constrict, blood pressure rises, and the immune system is weakened. If we consistently experience these emotions, it can put a strain on the heart and other organs, and eventually lead to serious health problems.

In my previous article, I spoke about the signs of heart disease to watch out for. Here, let us look at healthy habits for a healthy heart!

Do the Following to Ensure a Healthy Heart

  1. Be happy: If you cannot feel positive and good, simply recall a time when you felt sincere appreciation and try to recreate that feeling. Look at photographs of happier times, keep a diary where you record your positive events and feelings from your life.
  2. Exercise: Get regular with yoga, especially pranayama and exercise. Exercising helps heart muscles become more efficient at pumping blood throughout the body. It allows the body’s tissue (including the heart) to do a better job of pulling oxygen from the blood. This allows your heart to work effectively under stress. It also helps the body make more branches and connections between these blood vessels (collaterals), so there are other routes for the blood to travel if the usual path is blocked by narrow arteries or fatty deposits. Instead of a 45-minute workout, it is best that the body is moving every half an hour! A small 2-minute walk every half an hour is also helpful as, along with the cardiovascular system, it also keeps our lymphatic system active. However, if you have a heart condition, please take the advice of your doctor before taking strenuous exercises or pranayama.
  3. Do what you like doing and stop what you don’t! It will help you keep your stress levels in check and be happy!
  4. Take care of what you eat: Have a good portion of breakfast, followed by small meals, lunch and dinner 2-4 hours before you sleep. Follow the advice of your nutritionist/doctor, if something special has been designed for you!
  5. Vegetarian food is easily digested by the body. It will also help you cut back on higher-calorie foods such as meat, cheese and snack foods. Whole grains play a role in regulating blood pressure and heart health. Add flaxseeds to your diet as they are rich in fiber and omega-3 fatty acids.
  6. Limit unhealthy choices: Reduce or stop refined oils, refined sugar and aerated drinks.
  7. Choose low-fat protein sources like flaxseed, walnuts, soybeans and canola oil. Legumes, beans, peas and lentils are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.
  8. Reduce the sodium in your food: You can replace your normal salt with rock salt or pink salt.
  9. Quality is better than quantity: If your body feels fresh and charged after 4-5 hours of sleep, it implies quality sleep. But tiredness even after 6-8 hours of sleep is worrisome. Usually deep breathing before sleep and dinner 4 hours prior to sleep helps one sleep better.

The heart is the biggest miracle which works every moment to keep you alive! Cherish it by living healthy. For more on heart health, check out Healthy Reads or speak to a certified expert 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

Dealing with Menopausal Hot Flushes and Night Sweats

“A sharp sensation of heat suddenly rises to my head. I go red in my face, but after a few minutes, its gone”.

“I begin to perspire. My clothes and hair start to get drenched as though I’ve just run few kms. Suddenly, after a while, it vanishes. Then, I’m not sure when this will occur again.

The above are statements made to me by women who experienced hot flashes for a long time. It is ANNOYING and EMBARRASSING.

This is a typical problem that women face during menopause. In order to escape this awkward circumstance, a lot of women even have a tendency to quit their jobs. Let us understand this issue a little more better.

Understanding Hot Flushes

A hot flush, commonly experienced as a sudden and intense sensation of heat affecting the upper body, primarily impacts the face, neck, chest, back, and arms. This phenomenon is characterized by visible redness and can lead to heavy perspiration. In some cases, the sensation may extend throughout the entire body.

The duration of a hot flush can vary significantly, lasting from a few seconds to as long as ten minutes. The frequency of these episodes also varies widely among individuals, occurring several times within an hour, a few times daily, or even just once weekly.

Hot flushes that occur during the night are referred to as night sweats. These can significantly disrupt sleep and are often troublesome. Typically beginning at the onset of menopause, hot flushes may persist for a decade or longer, affecting each individual differently.

Understanding Hot Flushes: Causes, Triggers, and Management

What Causes a Hot Flush?
Hot flushes commonly occur during perimenopause, a phase marked by the onset of irregular menstrual cycles. This period is characterized by significant fluctuations in estrogen levels, which disrupt the brain’s temperature regulation system. As a result, the body attempts to cool down through sweating.

What Triggers a Hot Flush?
Several factors can trigger hot flushes, including dietary and environmental influences, as well as lifestyle habits. Common triggers include:

  • Spicy foods
  • Caffeine
  • Smoking
  • Alcohol consumption
  • Wearing tight clothing
  • Obesity
  • Stress
  • Exposure to warm environments or consuming warm or icy foods

Managing Hot Flushes:

It is essential to consult a healthcare provider annually for reproductive health issues. During these consultations, doctors can offer guidance on managing symptoms of perimenopause, including hot flushes. Treatment options may include hormonal therapies, which help stabilize hormone levels, or non-hormonal strategies, which can alleviate symptoms without using hormone replacement therapies.

Lifestyle Adjustments to Manage Hot Flushes Effectively

To reduce the frequency and intensity of hot flushes, consider making several key lifestyle changes:

Avoid Triggers: Steer clear of known triggers like spicy foods, caffeine, and tobacco. Opt for decaffeinated coffee, limit alcohol intake to one drink at a time, and control smoking habits to minimize occurrences.

Increase Omega-3 Intake: Omega-3 fatty acids, known for their anti-inflammatory properties, may help alleviate hot flushes. Sources include fatty fish like salmon, tuna, and mackerel, as well as vegan options such as flax seeds, chia seeds, and hemp seeds.

Incorporate Plant-Based Estrogens: Consuming foods rich in isoflavones and phytoestrogens, such as soy, tofu, chickpeas, and lentils, may help manage symptoms by mimicking estrogen.

Try Seed Cycling: This technique involves consuming specific seeds at different times of the month to balance hormone levels. For the first 14 days, eat two tablespoons of pumpkin and flax seeds, followed by two tablespoons of sesame and sunflower seeds for the next 15 days. These seeds also offer healthy fats, fiber, and nutrients.

Opt for Natural Fabrics: Wear comfortable undergarments and clothing made from natural fibers like cotton, linen, and bamboo, which are breathable. Dress in layers to easily adjust to temperature changes, and consider light, loose-fitting clothing for additional comfort.

Manage Body Temperature: Start your day with a cold shower to decrease the likelihood of hot flushes. Carry a portable or neck fan when outdoors. For night sweats, use breathable cotton bedding, cooling blankets, or cooling pillows, and keep your sleeping environment cool with air conditioning or fans.

Maintain a Healthy Weight: Address obesity by adhering to a nutritious diet and regular exercise routine. Aim for 30 minutes of mild exercise daily to help manage weight and reduce hot flush occurrences.

Practice Stress-Relief Techniques: Engage in relaxation practices such as yoga, mindfulness, and meditation. Simple deep breathing exercises can also be effective—inhale slowly through the nose, hold your hand on your belly to feel it rise, and exhale slowly through the mouth.

Consider Cognitive Behavioral Therapy (CBT): CBT can be beneficial for reducing anxiety related to hot flushes. It helps in identifying and reforming anxiety-triggering thoughts. Discuss the possibility of CBT with your therapist for tailored advice.

Implementing these strategies can significantly improve your management of hot flushes, enhancing comfort and overall quality of life.

Embracing Menopause with Confidence
Now that you have a better understanding of how to manage and mitigate hot flushes and night sweats, it’s important to remember that menopause is a natural phase of life, not a disease. With the right strategies and care, you can continue to lead a fulfilling and normal life.

We hope this article provides valuable insights for managing menopausal hot flushes and night sweats, helping you maintain a comfortable and balanced life. If you found this information useful, share your thoughts in the comments below. For personalised guidance and support, connect with 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.

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 […]