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Empowering a Brighter Future: The Indispensable Role of Women’s Inclusion

 

As we celebrate International Women’s Day today, it’s crucial to take a moment to consider the progress we’ve achieved in advancing gender equality and acknowledge the hurdles that remain. Ensuring women’s participation across all sectors isn’t merely about justice or equality; it’s fundamental to creating strong, thriving, and fair communities. This occasion reminds us of the importance of inclusivity and the profound impact it has on our society.

The importance of women’s inclusion cannot be overstated. It’s a catalyst for economic growth, social development, and sustainable progress. When women are included in the workforce, politics, education, and other fields, they bring unique perspectives, skills, and solutions. This diversity of thought leads to more innovative and effective problem-solving, driving progress in every area of society.

Inclusion benefits everyone. Companies with higher levels of gender diversity on their executive teams are more likely to outperform on profitability and value creation. Women’s participation in politics leads to more inclusive policies and often a greater focus on social welfare and health. In academia, women educators and researchers contribute to a richer, more diverse educational experience, preparing students to thrive in a globalized world.

However, achieving true inclusion requires more than just opening doors. It requires dismantling the barriers that have historically kept women on the sidelines. This means addressing gender biases in hiring and promotion practices, providing support for women juggling career and family responsibilities, and creating safe, respectful environments where women’s voices are heard and valued.

Education plays a pivotal role in this process. By encouraging girls from a young age to pursue their interests in STEM (Science, Technology, Engineering & Mathematics)  leadership, and other traditionally male-dominated fields, we can start to shift the narrative. Mentorship and role models are also crucial; seeing women in positions of power and influence inspires the next generation to reach for the stars.

On a societal level, promoting women’s inclusion means challenging stereotypes and norms that limit women’s roles and opportunities. It’s about creating a culture that values diversity, respects differences, and recognizes the strength that comes from a multitude of perspectives. This cultural shift is essential for fostering an environment where women, and all members of society, can fully contribute to their communities.

International Women’s Day is a time to celebrate the achievements of women and renew our commitment to gender equality. It’s a call to action for individuals, businesses, governments, and NGOs to work together to promote women’s inclusion in every aspect of life. By doing so, we not only honour the spirit of this important day but also pave the way for a future where everyone, regardless of gender, has the opportunity to thrive.

The journey towards gender equality is long and complex, but the benefits of women’s inclusion are clear. It leads to stronger economies, more vibrant communities, and a more equitable world. As we celebrate International Women’s Day, let’s commit to making women’s inclusion not just a goal but a reality. In doing so, we empower not just women, but society as a whole, to reach its full potential.

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Vitamin B12: The Energy Nutrient many of you should be thinking about!

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As a medical practitioner, I am appalled by the number of patients suffering from B12 deficiency. Patients complain about fatigue, vague pains, tingling, numbness, loss of concentration. Many tests are conducted with no results and the one missed is the test for vitamin B12. Vitamin B12 is the only vitamin that contains a trace element – cobalt – which gives this vitamin its chemical name – cobalamin – which is at the centre of its molecular structure.

B12 is required

  • For the manufacture of red blood cells; deficiency leads to a characteristic kind of anemia
  • To support the normal function of nerve cells, and to manufacture myelin, the insulating material that surrounds some of our nerve cells and speeds neural transmission. B12 deficiency impairs brain function. Advanced B12 deficiency causes dementia resembling Alzheimer’s.
  • The deficiency leads to difficulty in regeneration of new healthy cells- mimics all of the effects of aging.
  • B12 is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis, fatty acid and amino acid metabolism.

Vitamin B12 is produced by some species of bacteria in colon. The colon is followed by the small intestine & is a part of large intestine and hence the B12 produced there is not absorbed which results in the need of supplementation.

Who should be concerned about B12 deficiency?

  1. If you are or were a vegetarians / a vegan – get yourself tested
  2. Babies born to mothers who are vegetarians
  3. Risk of B12 deficiency increases with age. So test yourself and fortify your meals
  4. Pernicious anaemia – is an autoimmune condition that affects your stomach. In your stomach, Vitamin B12 is combined with a protein called intrinsic factor. This mix of Vitamin B12 and intrinsic factor is then absorbed into the body in part of the gut called the distal ileum. Pernicious anaemia causes your immune system to attack the cells in your stomach that produce the intrinsic factor, which means your body is unable to absorb Vitamin B12.
  5. Conditions affecting your intestines – E.g. Crohn’s disease (a long-term condition that causes inflammation of the lining of the digestive system)
  6. Some types of medicine – E.g. proton pump inhibitors (PPIs) –a medication sometimes used to treat indigestion – can make a Vitamin B12 deficiency worse.
  7. People suffering from Atrophic Gastritis (the stomach line becomes thin)
  8. Surgery where a part of the stomach is removed, including weight loss surgery like bariatric surgery.
  9. Smoking, drinking & stress increases the requirement of B12
  10. Few autoimmune disorders
  11. Chronic illnesses leads to a deficiency of this diseases

Move towards a B12 rich diet if you have the following symptoms

  • Weakness, tiredness, dizziness or lightheadedness
  • Smooth tongue
  • Palpitations and dyspnea
  • Pale skin
  • Constipation, diarrhea, a loss of appetite, or dyspepsia
  • Nerve problems – numbness or tingling, muscle weakness,
  • Loss of weight
  • Mental problems – memory loss, or behavioral changes, confusions
  • Glove & stocking neuropathy (tingling of palms & forearms, feet till knees) – in this scenario B12 deficiency is the majorly deficient apart from other nutrients

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Sources of B12

Sources of B12 are animal products (meat, fish, and dairy products), fortified foods. Ensure sufficient quantities of these foods to maintain your B12 levels. If your count is low, consider oral or injectable forms of the vitamin. But why reach that stage?

Have the above mentioned foods in your routine.  The best part of this Energy Nutrient is that the excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Unfortunately sometimes catching the B12 deficiency late can result in permanent damage. Any neurological damage due to B12 deficiency cannot be reversed. Ensure that your B12 levels are maintained at levels 200 to 900 picograms per milliliter (pg/mL).

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10 tips to retain nutrients while cooking

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We try different methods of cooking- boiling, sauteing, frying, grilling etc. Everyone has their own unique way of preparing a particular dish. Isn’t it? We never realize why one is following particular steps for cooking as compared to the other. Ever thought about nutrient losses that might be occurring while cooking?

I thought of writing this blog as I have seen my “cook” cooking in some different ways wherein you will end up losing all nutrients. I am sure many of us might be doing the same unknowingly.

Here are 10 simple tips which will help you retain nutrients while cooking. So that you can ensure highly nutritious food being served to your loved ones.

  1. When peeling the skin of vegetables do peel as thinly as possible. The nutrients in vegetables and fruits are concentrated just below the skin, so peeling before boiling increases the loss of Vitamin C, Folic Acid and other B vitamins. The peels of carrot, radish, gourd and ginger can be scraped instead of peeling. Peel only when absolutely necessary.
  2. Do not cut vegetables into very small cubes as the surface area of vegetable increases that comes in contact with oxygen, destroying more
  3. Don’t soak vegetables in water to prevent discoloration-Almost 40% of water-soluble vitamins and minerals are lost in the water. If you must soak, use up the soaking water to knead the dough, prepare soups and gravies
  4. Salads should be prepared just before serving and should be served in closed dishes to avoid excessive exposure to air.
  5. Do not throw away the excess water drained after boiling rice or vegetables. When preparing cottage cheese, the water left over after curdling (called whey)-is extremely rich in good quality proteins and vitamins and should be used up in preparing gravies, kneading dough or simply had as a refreshing drink after flavouring with lemon juice, salt and pepper.
  6. Do not keep milk open or exposed to light, as a considerable destruction of riboflavin can occur.
  7. It is preferable to cook vegetables in a minimum amount of water keeping the vessel covered and to consume it as soon as possible. Reheating cooked vegetables further destroys vitamins.
  8. Root vegetables should be boiled with skins on and then peeled after boiling. This helps the nutrients to migrate to the centre of the vegetables, helping better retention of its nutrients. Do eat with skin on whenever possible.
  9. Baking soda makes cooking water alkaline and thus helps retain the colour of vegetables as well as speed up the cooking process, BUT it destroys thiamine and vitamin C.
  10. Deep frying and heating for a long time or heating at a high temperature should be avoided during cooking. If food material is heated above 700 C for a long duration, proteins become hard and coagulated. In this form, they are not easily absorbed by the body. Thus, overcooking results in loss of precious nutrients.

Do ensure you try these tips and make your food nutritious. Since Healthy food = Healthy you. These insightful cooking tips empower you to create meals that are not only delicious but also rich in essential nutrients. By adopting a mindful approach to cooking, you can preserve the goodness in every bite, contributing to a healthier and more balanced life. Share your thoughts in the comments below, and find more articles on Nutrition here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Fluid Replacement and Athletic Performance

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I am not sure how many of you know that hydration and athletic performance is connected? In this blog, I am precisely going to tell you this aspect. Adequate fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in the regular physical activity.

Dehydration can compromise athletic performance and increase the risk of exertion heat injury. Athletes do not voluntarily drink sufficient water to prevent dehydration during physical activity.

The two main factors influencing early fatigue and impaired performance (both physical and mental) in all types of sports and exercise are depletion of body levels of Carbohydrate and/or fluid. Fluid replacement is probably the most important nutritional concern for athletes. As an athlete exercise, fluid is lost through the skin as sweat and through lungs when an athlete breathes. If this fluid is not replaced at regular intervals during exercise, the athlete can become dehydrated bringing about metabolic changes.

Hypohydration (total body water below normal) impairs the body’s ability to regulate heat resulting in increased body temperature and an elevated heart rate. Perceived exertion is increased causing the athlete to feel more fatigued than usual at a given work rate. Mental function is reduced which can have negative implications for motor control, decision making and concentration.

Gastric emptying is slowed, resulting in stomach discomfort. All these effects lead to impairment in exercise performance. Most types of exercise are adversely affected by hypohydration, especially when they are undertaken in hot conditions, and negative effects have been detected when fluid deficits are as low as 2 %

Recommended water intake before, during and after sport/workout

Before Sports

Drinking fluids prior to exercise appear to reduce or delay the detrimental effects of dehydration.

  • 1 to 2 hours before sports: 4 to 8 ounces of cold water
  • 10 to 15 minutes before sports: 4 to 8 ounces of cold water
  • A good meal with containing water (e.g. fruits).

During Sports

  • Every 20 minutes: 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds)
  • Any time a child feels thirsty
  • Encourage drinking fluids during timeouts and breaks
  • Encourage drinking from their own fluid container and avoid sharing with others
  • Encourage the ability to drink whenever they want and not to wait until they are told to take a break
  • Adjust fluid needs during practice according to the weather, the amount of equipment worn, and practice duration and intensity.

After Sports

Post-exercise hydration should aim to correct any fluid lost during the practice and help the body to recover from the sports activity:

  • Within the first 30 minutes after exercise, drink chocolate milk or a specially formulated sports drink containing protein and carbohydrates such as Gatorade G3 Recover.  Not only do they hydrate but, the protein helps the body recover from exercise by enhancing muscle repair, and the carbohydrate replenishes glycogen stores in muscles, which are a source of fuel during prolonged exercise of an hour or more.
  • Within two hours: 20-24 ounces of a sports drink for every pound (16 ounces) of weight loss
  • Replace all fluids lost during exercise plus any lost after exercise through urination
  • Eat a good meal with foods containing water

Given the above before, during and after sports water intake recommendations, one should follow these properly for healthy and active life

Proper hydration is the cornerstone of athletic excellence. Understanding the connection between fluid balance and performance can significantly enhance your physical and mental well-being during sports activities. Follow these recommended water intake strategies to fuel your body for peak performance and sustained health. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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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 […]