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July 17, 2024 By Vandana Juneja 1 Comment

Effective Ways To Improve Gut Health

How to improve gut healthGut health is a familiar concept, and it’s widely recognized that maintaining a healthy gut is beneficial for our overall well-being. Beyond just aiding digestion, a healthy gut supports our immune system, heart health, brain function, weight management, and numerous other facets of health.

How Do We Know That Our Gut Health Is Optimal?

A healthy gut requires a balanced interaction between beneficial and harmful microbes within our digestive system. Our body’s microbiome, which includes trillions of bacteria, fungi, yeast, and other microbes—with bacteria being the predominant group—is vast. In fact, bacterial cells outnumber our own human cells! It’s accurate to consider the microbiome as an essential organ, critical to maintaining our overall health.

When our gut health suffers, we may experience a variety of symptoms such as indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, joint inflammation and pain, as well as anxiety and depression. It’s crucial to identify and address the underlying causes of these symptoms instead of merely resorting to temporary solutions.

Effective Ways To Improve Gut Health

improve gut health

  • Include Fibre in your diet: Fibre helps to regulate bowel movements by absorbing water into the colon, making the stools soft and easy to pass through the intestines. Good sources of fibre include – fresh fruits and vegetables, whole grains, beans and pulses.
  • Have foods rich in Prebiotics: Prebiotics are basically food for the gut microflora that humans cannot digest but keeps the gut bacteria healthy. These include fibre from legumes, beans, oats, banana, berries, asparagus, apples, garlic, onion and leeks.
  • Include Probiotics in your daily diet: Probiotics are live bacteria found in certain foods and supplements. These include Curd, Yogurt, Fermented food items like Kombucha, Kimchi, Sauerkraut, Kefir and Pickles. Before taking probiotic supplements, it is advisable to consult your physician first.
  • Drink plenty of water: Drink eight glasses (about 2 litres) of water each day to keep yourself hydrated during the day. This is a general guideline, the exact water requirement depends on your body weight, activity levels and the environmental condition.
  • Reduce/Manage stress levels: Stress can have a major impact on our gut health because it affects the regulation of hormones and neurotransmitters that control your gastrointestinal function. So, if you are feeling stressed, seek help or try to manage it with meditation, yoga, exercise, pursuing a hobby, talking to family and friends.
  • Avoid Processed/Sugary food items: Sugar feeds bad bacteria in our gut which can cause bloating, discomfort and gas. So avoiding or reducing sugar intake can help promote good bacteria growth. Similarly, processed foods are stripped of the majority of nutrients and are loaded with artificial colours, preservatives, sweeteners, trans fats, all of these increase inflammation in the body and impact gut health.
  • Exercise regularly: Regular exercise is one of the best ways to improve your gut health, as it helps build immunity to fight against viruses and bacterial infections. So, the more active you are, the healthier gut you will have!
  • Sleep well: The quality of your sleep can affect your gut health, so get your 7-8 hours of good quality sleep. Follow a good sleep hygiene, avoid using electronic gadgets before sleep and avoid caffeine late in the day. You can also practice deep breathing or meditation to induce sleep.
  • Antibiotics: Avoid taking antibiotics unnecessarily, as they kill the bad as well as good bacteria in the gut. In case it is unavoidable, do include probiotics in your diet, to replenish the lost good bacteria.
  • Avoid Alcohol: Alcohol causes depletion in the gut bacteria and inflammation, so it is better to avoid or limit your intake.

These simple yet very effective ways will help you keep your gut healthy and contribute to your overall wellbeing. If this article helped you, let us know in the comments below!

For more on maintaining and improving Gut Health, check out Healthy Reads. You can also speak to an expert by subscribing for 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.

April 30, 2024 By Hetal Chheda Leave a Comment

Why and how much should your child sleep?

toddler-sleep-routine

More often than not people do not consider sleep as an o important activity for good health. But, in reality sleep is a powerful tool that keeps your mind alert and calm. This is true for both elders as well as kids. Sleep should be considered as important as food.

Did you know that if you sleep well you can increase/build your brainpower just as you build muscles when you are weightlifting.

In this blog however, I am talking of how important is sleep for kids and how much they should sleep to be healthy.

Good sleep habits in kids help in;

  • Good health
  • Growth
  • Mental function.

BENEFITS OF SLEEP FOR KIDS

  • Increases concentration: Well slept kids are more receptive and interactive. These kids have good attention span and learn the most. Overall they become calmer, attentive, observant and also socially active.
  • Reduces behaviour problems: Sleep lets your entire body rest. Lack of rest makes kids hyperactive, fatigued, physically impulsive and agitated.
  • Reduces childhood obesity risk: Kids who don’t sleep enough are at higher risk for childhood obesity. Some researches prove that kids who slept only for an hour (Yes, Just an hour) they had increased their risk of obesity by 80 percent. This happens because the hormones that control hunger are directly related to sleep quality; with too little rest the appetite turns itself on and remains on.
  • Releases growth hormone: Quality sleep releases growth hormones. This hormone helps in normal growth and other bodily and brain development.
  • Increases Immunity: Kids who sleep well do not fall sick very often

HOW MUCH SLEEP IS NORMAL?

  • Toddlers – 12 hours till the age of three
  • Four to six – 10½ to 11½ hours
  • Six to Twelve – 10 hours
  • Teenagers – 8 to 9 hours

FOODS THAT WILL HELP YOUR CHILD SLEEP BETTER

  • Dairy products: Dairy products produce the hormone serotonin that makes you feel sleepy. So foods like milk, cottage cheese, yogurt and cheese helps kids sleep better.
  • Bananas: Bananas are another easy bedtime snack option. Researchers conclude that bananas contain melatonin, as well as serotonin, which helps to calm you and regulate your sleep cycles. They also contain magnesium and potassium, both of which are muscle relaxers.
  • Oatmeal: Oats have an extremely high concentration of melatonin. A warm serving of oatmeal may help your toddler feel full and enjoy a longer duration of sleep.

SLEEP TIPS FOR CHILDREN

  • Introduce good sleep habits right from the start
  • Create an environment that helps the child to sleep. Keep the lights minimum, room cool and quit.
  • Make sure that there is no TV or computer switched on which will distract sleep
  • Avoid caffeine
  • Put your child to bed at the same time on all days

Encourage importance of sleep in your children at an early age. This will help your child be happy, social and intelligent. The best part is you yourself might get some good deep sleep.

If you found this information helpful, we’d love to hear your thoughts in the comments below. To explore more insights on children’s health, check out Healthy Reads or for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

August 19, 2023 By Urvi Gohil 1 Comment

Healthy Eating: Sauerkraut (Fermented Cabbage)

sauerkrautNothing is more important and essential than maintaining immunity and proper gut health. If you are seeking good immunity and gut health, you should definitely try this Sauerkraut recipe. While it originated in China over 2000 years back, it is very popular in Germany. It’s basically chopped cabbage that undergoes anaerobic fermentation and gives you major health benefits. It can be a side dish to your main meals or you can add it to your meats and sandwiches.  

What You Will Need: 

  • Raw Cabbage – 1
  • Mason Jar – 1 (750 ml to 1 L)
  • Pink Salt or Normal Salt –  1-2 tbsp

How To Prepare:

  1. Take a medium sized cabbage and remove the outer leaves and keep them aside. Cut the cabbage into 4-5 pieces and remove the white core.
  2. Shred the cabbage or chop it in a food processor. We need it really thin and finely chopped.
  3. Take a big mixing bowl, add the cabbage to it.
  4. Add the salt. Salt will stop the breathing of any unhealthy micro-organism and will start the formation of lactobacillus bacteria which will help us in this fermentation.
  5. Mix the cabbage and salt well with your hands for a few minutes and then keep it aside for 7-10 min to allow the brine to ooze out. Let it set in the bowl.
  6. Pound the cabbage for a few minutes to allow any more liquid to ooze out, hit it well.
  7. Take a glass jar which is clean, freshly washed and pack the cabbage very tightly.
  8. Clean your hands and start keeping the cabbage in the jar. After adding some, take a wooden spatula or glass and push it in to avoid any air pockets between the cabbages. Repeat the process till the cabbage is over.
  9. Now, take the outer cabbage leaf and tuck it over the cabbage kept in the jar just like you are covering it hard to not allow any air.
  10. Next, add the brine we collected after mashing the cabbage, leave the top 1 inch of the jar free, do not pack it with brine tightly.
  11. Close the lid of the Mason jar (it is okay to close the jar not very tight so that the cabbage can breathe) and keep it in a bowl, there are chances of liquid oozing out after fermentation starts.
  12. Keep this for 3 days and then you can refrigerate and eat it. It should be a bit yellow and tangy.

Highlights of the Sauerkraut Recipe 

  • Eat this with every meal to improve digestion and add in good microbes.
  • It has a very long shelf life and a great way to boost immunity.
  • 70-80 % of your immunity is located in your gut and hence, it is very important to keep an eye on what you are eating. This is the best probiotic, just like curd, to help you with it.
  • Sauerkraut is enriched with nutrients, minerals and a lot of fiber. Apart from boosting immunity and digestion, it can aid weight loss, helps in stress reduction, improving brain health, may reduce risk of cancer and promote good heart health.

We hope you enjoy this Sauerkraut recipe. Do try it out and leave your thoughts in the comments below. Find more healthy recipes here. You can also get recipes customized to your health goals by speaking to a GOQii Coach. Download the app and subscribe to Personalised Health Coaching here to get started!  

#BeTheForce 

April 7, 2023 By Akshay Karlawar 2 Comments

5 Simple Activities To Maintain Good Health

Maintain good health

What really comprises good health? A textbook definition would be that it is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. So by this definition, is there a sound strategy to maintain good health? Well, thankfully, it is not as difficult as it sounds like. 

5 Simple Activities To Help You Maintain Good Health 

By simply following these 5 simple activities, you’ll see a good change in yourself and well-being. Remember that consistency is key.

1. 10k Steps A Day

All of us know that being active and exercising regulates our hormones, immune system, mental health and increases our life span. We’re also aware that the 21st century lifestyle is becoming increasingly sedentary. Hitting the gym or getting a good workout every day is close to impossible. Here’s where trying to clock in 10k steps a day can do a lot for your life.

There is no magic beyond this number. It is just enough to get a need to be active throughout the day. It will keep a target in front of your eyes and can be performed any time during the day. Basically, it helps you with your progress and consistency. Moreover, most people enjoy walking and also they stick to it long term and they can benefit from this activity every single day.

One more special thing it offers is it makes you sort of active throughout the day in addition to whatever workout you do. Plus, it can be done in installments throughout the day, for instance post meal walks (walking at least 10-15mins after each meal), walking while attending calls, using stairs instead of lift and not using vehicles for short distances.

2. Sleep

A good night’s sleep of 7-8 hours is extremely important for the body (especially when you are training). Sleep maintains your mental and physical health and helps your body recover. Hormones like prolactin, luteinizing hormones and growth hormones increase during sleep and secretion of cortisol (stress hormone) is inhibited.

Your body uses tryptophan and turns it into a B vitamin called niacin which plays a key role in creating serotonin, a neurotransmitter that is associated with sleep and melatonin levels (a hormone that controls your sleep-wake cycle). Foods like sweet potato, turmeric powder, chicken, eggs and milk etc. are high in tryptophan and help you sleep. 

3. Nutrition

It’s an important aspect for living organisms. The beauty of mother nature is it can nourish all kinds of living organisms, no matter vegetarians or non-vegetarians and nutritional requirements vary from individual to individual, sports to sports and competition to competition.

To live a healthy life, make water as your drink of choice (first priority), and include eating plant-based foods more often and choose highly-processed or ultra-processed foods, less often. Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruits at every meal. Choose bright, coloured fruits and vegetables each day, especially orange and dark green vegetables.

4. NEAT(Non-Exercise Activity Thermogenesis)

NEAT is any activity you do, which doesn’t count as exercise because it is not as intense as exercise but counts as moments that burn calories. Walking to the kitchen or the bathroom or moving your hands around, all come under NEAT. So, the more you move throughout the day, the higher your NEAT.

NEAT expenditure can vary massively, that’s why some people seem to burn more calories. Just because generally, they move a lot more. Even when they are sitting, they are not just sitting, they continuously move their legs and hands and that burns calories. 

5. Monitor Progress

Always monitor your progress, that will help you to know where exactly you are in your journey. How can you monitor your progress? If you’re a person who runs or jogs, time yourself and see if you get quicker each time you do it. And when it comes to food, at the end of the day, just write down everything you have consumed and figure out what and all unnecessary foods you are consuming and start avoiding those. You can do your food and activity logging via the GOQii App as well. Monitoring your progress will help you stay disciplined and consistent. 

These 5 simple steps will definitely help you maintain good health. Just ensure that your goal is realistic and doable. So, according to your time, schedule, fix a goal and go after it!

If this article helped you, let us know in the comments below! You can read more articles with all the necessary healthy tips here. If you want to switch to a healthier lifestyle but don’t know how, speak to an expert and get the right guidance, tailor-made for your health goals by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

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