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September 26, 2023 By Dr. Pragati Godara Leave a Comment

Importance of good food for the human body to be healthy

preliminary step to weight loss

In today’s fast-paced world, maintaining a healthy body has become more crucial than ever. Good food is the cornerstone of a healthy lifestyle and plays a vital role in promoting overall well-being. The food we consume provides essential nutrients, energy, and nourishment to our bodies. In this article, we will explore the significance of good food in maintaining a healthy body and the positive impact it has on our physical and mental well-being.

  1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

  1. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

  1. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

  1. Mental Well-being

The impact of good food extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

  1. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel; it is the foundation of our well-being.

We trust you’ve found this article informative and beneficial, please let us know in the comments below. You can discover more articles on enhancing your lifestyle here. To get personalized guidance and expert advice consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

November 6, 2019 By Dr. Viral Thakkar Leave a Comment

Stroke: A Few Untouched Aspects

stroke

Stroke is the sudden death of some brain cells due to lack of oxygen when the blood flow to the brain is lost by blockage or rupture of an artery to the brain. According to the WHO, it is the second leading cause of death and the third leading cause of disability. Stroke is also a leading cause of dementia and depression. For commonly known causes of stroke, please refer to the article “Stroke: Straight Dive or Pavilion” published earlier. While you might have read a number of reasons which lead to stroke, this article focuses on the importance of emotional health to prevent stroke.

 There Are 2 Main Types of Stroke  

  1. Hemorrhagic Stroke: is caused by bleeding in the brain due to a weak spot in the wall of the vessel, which can cause an aneurysm (bulging of the vessel wall). The vessels can also be weakened by chronic or very high blood pressure and break from force. When the vessel breaks, blood leaks into surrounding tissue, and the brain doesn’t get the oxygen and nutrients it needs.
  2. Ischemic Stroke: results from blocked arteries, which often occur from cholesterol build-up, called plaque. Plaques on the inside of the vessel can be fragile when blood flows past, causing the plaque to lift.  But in the blood vessel, when a plaque lifts-up and the body tries to heal it, like it would scab on your arm, it makes a clot where that plaque lifted up, which blocks blood flow and can lead to ischemic stroke.

The human body is magical. When the mind perceives a threat or stress, the body releases cortisol and adrenaline to cope with it. These hormones impact the homeostasis of the body; the other parameters get deranged and affect the healing processes of the body. Now, if your personality is to take constant stress, cortisol and level of other stress hormones will be high to ensure the body deals with stress. This could cause retention of salt which might increase blood pressure. Stress also causes an increase in blood sugar, which means the vessels can’t dilate or contract to better control blood flow. Increased cortisol is also known to disrupt sleep cycles leading to fatigue.

Anyone Can Be At Risk…

…for many reasons, not just stress. Sometimes, it just how your body responds.

While there is no concrete reason to state that positive emotions, a stress-free life or a balanced psychological state will not lead to stroke. However, there are numerous research studies to indicate that there might be a relationship between negative emotions, stress & stroke. In my practice, I have usually seen stressed people holding negative emotions fall prey to issues like stress, heart ailments, etc.  A University of Michigan study found that men who were more physiologically reactive to stress were 72% more likely to suffer a stroke.

Regardless of how your life or your job is, if you feel you are stressed, you most probably are.

If you’re still unsure, ask yourself these questions:

  • Does your significant other tell you, you seem stressed?
  • You tend to pick up fights and arguments with your family and co-workers more than normal?
  • You resort to alcohol, drugs, smoking to alleviate stress?
  • Do you find less joy in things that normally make you happy?
  • Do you find it difficult to fall or stay asleep compared to normal?
  • You don’t like to get up in the morning, especially on days you know you will come across stress causing situations

If the answer to the above is yes, then it’s time for you to work on yourself. Contemplate on the reason, give attention to the little things in life… It is the little things which lead to bigger changes! Some attitude changes like acceptance and forgiveness make a lot of difference!

Quick tip: Whenever you feel stress, start taking deep breaths. Mentally count till 5 & inhale, count another 5 and exhale. Make it as slow and steady as possible. Taking in more oxygen allows more oxygen to be available to the brain tissues. Some research suggests that deep breathing helps to rehabilitate the brain after a stroke. This style of breathing also helps to relax and calm the mind and whole being.

While everyone faces issues in life, it is the ability to cope with it, be in sync with one’s body which determines health!

#BeTheForce

October 3, 2019 By Saba Mirza 1 Comment

Top 5 Vegetables and their Hidden Benefits

top vegetablesWhile discussing vegetables, a whole bunch of vibrant plant food comes to mind, each unique with different shapes and sizes. Many times, we stand confused in front of a grocery store or feel lost in a vegetable market, thinking which vegetables to pick! Each vegetable has its own benefits and more the variety you add to your diet, the greater the benefits!

I have chosen 5 vegetables which we can call the “first among equals” and I will also talk about their hidden benefits!

1. Spinach

Do you remember what happened every time Popeye the Sailor Man consumed a can of spinach? He got pumped! Well, in reality, you won’t get iron fists as instantly as Popeye, but the whole thought is just indicative of the hidden reservoir of iron present in this dark green leafy vegetable. It’s not just iron, spinach is also a powerhouse of essential vitamins like Vitamin C, K, minerals such as magnesium, calcium and is loaded with fiber.

One cup of raw spinach (30g) provides 56% of your daily Vitamin A requirement plus your entire day’s vitamin K requirement, all for just 7 calories. It is also very effective in optimising sugar levels in diabetics because of its high fiber and richness in antioxidants like alpha-lipoic acid which is found to increase insulin sensitivity in the body.

Spinach is also heart friendly and lowers blood pressure in hypertensive individuals because of its good potassium content. The micronutrients present in it also strengthens your bones and joints, improve digestion and make your skin and hair healthy and glowing.

Tips to consume:

  • You can cook it in Indian style curry with paneer, peas or add in non-veg curries like chicken saag.
  • Make parathas stuffed with spinach.
  • Grill and toss them into salads or sandwiches.
  • Blend them with some citrus fruit to make a smoothie.
  • Add a dash of lemon to spinach curries or have spinach with citrus fruits to get the vitamin C for better absorption of iron – especially if you are consuming it with a purpose to increase haemoglobin levels!

2. Carrot

We were always told that carrots are good for the eyes! This is not a myth. It is absolutely true. 100g of carrots can fulfil more than 100% (around 334%) of daily Vitamin A requirement, which is essential for eyesight. But their benefits branch out to more! It has the antioxidant beta-carotene (which gives carrots their vibrant orange color) is found to be very effective in preventing a variety of cancers

The sodium content of carrot is quite low (69g per 100g) while potassium content is superb (320mg). This makes it an ideal choice for hypertensive individuals to reduce blood pressure.

Tips to consume:

  • Add shredded carrots to salad, wraps, cutlets, cakes, muffins
  • Munch on carrot sticks as snacks with healthy dips like hung curd, hummus
  • Juice it with a fruit and another vegetable to make a detox drink

3. Broccoli

Broccoli, which comes from the cruciferous vegetables family is considered as one of the world’s healthiest vegetables. The antioxidant sulforaphane, which is responsible for its bitter taste is found to be very effective in protecting or delaying the growth of cancerous cells.

When it comes to Vitamin C rich food, most people think about citrus fruits only but 100g of these green florets also fulfils 148% of your total day’s vitamin C requirement. Isn’t that amazing?

Apart from boosting your immunity levels, natural Vitamin C helps regenerate the damaged skin cells, reduce the progress of wrinkles formation by promoting collagen formation and detoxifies the skin cells, making the skin look healthier and lustrous. And all these benefits come with very few calories.

Tips to consume:

  • Keep it simple. Overcooking Broccoli destroys its flavour and also the antioxidants. Simply sauté it with vegetable oils like olive oil, add a dash of lemon and pepper and have it with hummus or tahini sauce.
  • You can also roast it and add it to your wrap or top it on wheat bread based pizza.

4. Bitter Gourd

Popular among diabetics, Bitter Gourd is known for its insulin regulating effect. Almost every diabetic person has the habit of eating bitter gourd juice in the morning or include it in cooked form regularly. Its glycemia controlling property has been proven by several scientific studies. Apart from that, it also carries a variety of hidden benefits.

These benefits include protection from cancerous growth and regeneration of healthy cells in the body. Its richness in dietary fibers (one cup provides around 8% of total day’s dietary fiber intake), with very less calories makes it a strong contender in weight loss diet plans. The folate and fibers present in it are found to be very effective in reducing LDL (bad cholesterol) and Triglyceride levels in the blood.

Tips to consume:

  • Juice Bitter Gourd along with sweet flavoured fruits such as apples, add a dash of lemon and have a power-packed drink.
  • Stir fry bitter gourd alongside other fiber-rich vegetables like bell peppers, babycorn, shredded paneer, etc. for a low carbohydrate, nutrient filled meal.
  • Stuff with ground meat or vegetables and steam it until tender.

5. Ginger

It is one of the most common spices present in almost every Indian kitchen! Apart from its distinctive flavour and aroma, ginger has been used for medicinal purposes for centuries! Its potent anti-inflammatory action acts as a protective shield for the body cells from the damage due to dust, pollutants and germs. With this anti-inflammatory action, ginger is helpful in reducing osteoarthritis pain and exercise induced muscle soreness. Apart from preventing and curing various infections, ginger is quite effective in improving digestion. Several studies have found that intake of ginger has reduced nausea and bloating as ginger works in improving the gastric emptying time!

Tips to consume: Apart from adding it in different curries, ginger can be used in the form of ginger tea, ginger powder or added to sesame oil for topical use.

We hope this article helps you choosing your veggies from the grocer! If you have any allergies or medical condition, consult your doctor or nutritionist before consuming these. You can also reach out to your GOQii Doctor via the GOQii app.

What’s your favorite vegetable? Let us know in the comments below.

#BeTheForce

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