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Hypertension: Know it to Avoid it

Hypertension Day John, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, John turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mmHg. The news left John tense and scared, realising that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

  1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
  2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

  • Stress – Chronic stress contributes to high blood pressure.
  • Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
  • Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
  • Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
  • Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
  • Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
  • Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

  1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
  2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
  3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
  4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
  5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
  6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
  7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
  8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

  • Heart Disease – Increases the risk of heart attacks and heart failure.
  • Stroke – Can result from restricted blood flow to the brain.
  • Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
  • Kidney Failure – High blood pressure can damage kidney function over time.
  • Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

#BeTheForce

⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!

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.

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10 Dietary Changes That Can Help Manage Diabetes

manage diabetesDiabetes – the one word that makes your mind wander in so many directions! You find yourself asking questions like: Will this last for ever? Will I ever get better? How can I manage my diabetes? Well, these are smart questions that anyone should ask. And, yes, you can and will get better! You just need to make a few tweaks in your lifestyle and you should be fine.

While it may seem like an insurmountable hurdle or a wall that cannot be breached, there are thousands of diabetics with good testimonies. Aged people who have lived with diabetes so much so that they sometimes forget that they have diabetes. How can this be your testimony? Well, the pointers below show some of the things you can do to kickstart your own journey to overcome diabetes.

Of course it’s not going to be easy to let go of all your favorite meals. But, no one is saying you have to get rid of them all at once. You’ve just got to be smart about it. Do not make diabetes “complex”,  make eating “complex” to keep diabetes “simple”. Just as in everything else, a lot of effort has to go into your overall lifestyle if you are to conquer diabetes. Just be conscious and you’ll make headway. To eliminate diabetes, take a step towards improving your eating habits and you’ll feel a lot better generally.

Some Dietary Changes To Help You Manage Diabetes

1. Eat Complex To Live Simple: Eating complex doesn’t mean you have to stop eating everything. It simply means you have to make your carbs complex over simple ones, as these are the best type of carbohydrates for diabetics. Complex carbohydrates digest slowly and maintain steady glucose levels in the body.

2. Make fiber an important part of your diet: Fiber refers to plant-based food that slows down the breaking of carbohydrates and keeps you full for longer periods of time. Yes, fiber can go a long way in improving your situation. You don’t have to go over and under in search of fiber rich foods. You can get your fiber fix by following these simple tips:

  • Do not sieve the flour
  • Eat whole fruits over a glass of juice
  • Choose whole grains and whole pulses
  • Eat more vegetables
  • Do not peel the edible portion of the fruit for example – apple, guava, pear, peaches
  • Make soups and salads your best friends

3. Choose healthier versions of your favorite food

Instead of these Choose these
White bread Brown bread
Normal roti Bran roti/multigrain roti
Meat Fish
Normal rice/parboiled rice Brown rice
Sugary or flavored cornflakes Plain cornflakes/oats
Sugar Jaggery/honey
Mayonnaise veg sandwich Hungcurd vegetable sandwich
Normal chocolate Dark chocolate
Creamy cheesy dip Salsa dip
Whole milk Skimmed milk
Salted nuts Unsalted nuts
Soda Salted fresh lime
Potato sticks Raw veggie sticks
Fried chicken Grilled chicken
White pasta Whole wheat pasta
Fruit juices Whole fruits

It surely can be very difficult to do away with all your favorite meals. Instead of doing away totally, you can instead opt for close alternatives as shown above. Choose the healthier version of your favorite meals and you’ll thank yourself for it.

4. Say “NEVER AGAIN” to Trans-fat: Trans-fat is basically obtained chemically by the hydrogenation of oils. It will make your condition worse! To avoid trans-fats, avoid chips, cookies, pastries and margarine. Incorporate healthy fats by following these simple methods:

  • Introduce olive oil or rice bran over butter or ghee
  • Remove the skin from chicken before cooking it
  • Prefer healthy ways of cooking such as grilling, baking and roasting over frying
  • Enhance flavour of food by using more of herbs and spices instead of oil. It will not only give you good taste but also prevent you from consuming extra oil as well as provide you the benefits of antioxidants
  • Prefer fish over red meat as it is full of good fat
  • Eat fish 2 or 3 times week instead of red meat
  • Use hung curd as dressing instead of mayonnaise
  • Prefer baked chips over fried ones

5. Choose Low-glycemic index foods: Glycemic Index refers to the rate at which a particular food raises our blood glucose levels. Foods with high GI spike our blood glucose level and vice-a-versa. Again, fiber is your hero! Fiber rich foods have lower glycemic index – another reason why you should take them.

Some Low GI Sources include whole nuts, whole cereals, cherries, oatmeal, apple, vermicelli, whole dals, prunes, plain yoghurt, soymilk, whole milk, peaches, channa dal and peanuts.

6. Eat small but frequently: The logic here is, heavy meals spike our glucose levels. So small frequent meals will keep our metabolism high, while maintaining glucose levels.

7. Walking and Exercise are your best friends: Exercise is important as it helps to maintain your ideal Body Weight which is very important for diabetics. Exercising helps your weight loss efforts, and is especially important in maintaining an ideal body weight.

8. Limit only high caloric fruits: Except for some fruits like mango, banana and chikoo, one can eat any fruit but  in prescribed amounts only.

9. Use functional foods in the diet: These foods provide “extra benefits” to your diet. Apart from nutrition, it provides you a number of benefits. Functional foods are full of antioxidants, unsaturated fatty acids and are also rich in fiber. Some of them include mustard seeds, flax seeds, fenugreek seeds, curry leaves, cinnamon, cloves and chia seeds.

10. Before sleeping ask yourself the following questions:

  • Am I taking too much of alcohol? If the answer is no, then you are okay
  • Am I taking medication properly? If yes, give yourself a pat on the back
  • My feet are clean? No? Then rush to the bathroom!
  • Am I feeling stressed? If your answer is yes? Chill with music and take deep breaths. Remember nothing comes at the cost of your health and ensure you feel some relief.
  • Have I checked my weight?
  • Did I walk for 45 minutes today? If yes, you’ve done well. Feel good about it because you are on track to manage diabetes
  • Now, time for sleep…Proper timing is essential. Get good sleep.

You can manage diabetes by living healthy. Eating in moderation and eating healthy can go a long way in giving you really good results!

We hope this article helps you manage diabetes effectively. For more help to manage diabetes, get the right guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels. You can subscribe here: https://store.goqii.com/diabetescare.

To read more on how to manage Diabetes, check out Healthy Reads.

Let’s #DefeatDiabetes and #BeTheForce!

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Top 5 Superfoods You Need to Start Eating Today!

top superfoods

If you check from a nutritional perspective, there is no such thing as superfoods. While this was a term used for marketing purposes to influence food trends, there is no denying the positive effects that some of these foods have on the body. The term “superfoods” is used to describe a food that is rich in a particular nutrient or other bioactive substances. Superfoods are steadily joining the wagon in India due to their numerous health benefits.

Here are 5 foods that may be worthy of the esteemed superfood title.

1. Indian Gooseberry (Amla)

It has a sour, astringent taste and sweet aftertaste. It is one of the richest sources of vitamin C (approx. 600-700mg per fruit). Along with antioxidants and immunity-boosting properties, it also has anti-ageing, anti-cancer, anti-diabetes properties and it also reduces menstrual discomfort. It is rich in pectin, a dietary fibre that regulates bowel movement and also treats scurvy. Amla powder is used in many hair tonics as it enriches hair growth, maintains hair colour, and improves lustre. It is also available in various other forms such as powder, juice, oil, tablet and spice. Click here to know more about the Indian Gooseberry!

2. Fenugreek Seeds

As demonstrated in various studies Fenugreek is rich in fibre and protein. Due to its valuable bioactive components, it has an anti-diabetic effect, it is loaded with antioxidants, and it is anti-carcinogenic, hypo-glycemic and has a cholesterol-lowering effect as well. It reduces weight and obesity, treats constipation and also acts as a Galactagogue i.e. it improves milk production in breastfeeding mothers. Fenugreek should be included in our daily diet. It can be used while cooking curries, vegetables, dals, and parathas, etc.

3. Garlic

The health benefits of garlic are numerous. These include anti-cancer, antibiotic, anti-hypertensive and cholesterol-lowering properties. It is also anti-diabetic, antioxidant, antimicrobial, immunomodulatory, anti-asthmatic. Garlic needs to be peeled, chopped or crushed and then consumed to activate its main component. It is also a source of prebiotics. Studies indicate that eating 2 cloves of garlic lowers cardiovascular disease risk. To know more about the benefits of Garlic, click here!

4. Green Banana Flour

It is made by drying unripe green bananas and grinding them into a fine powder. It has a mild nutty taste and has resistant starch which is undigested, thus beneficial for colon health and also aids digestion. It is gluten-free and can be substituted for wheat flour. It is ideal for weight watchers as it keeps the tummy full for a longer time. This prevents binge eating. As green banana is low in sugars, it is also diabetic friendly. It contains numerous vitamins and minerals.

5. Moringa / Drumstick

A highly overpriced superfood in the west, it grows abundantly in India. It is used mostly in sambhars, curries and cooked vegetables, both in rural and urban areas. WHO (World Health Organization) promotes this as an alternative food source to treat malnutrition. Moringa leaves are rich in minerals such as calcium, potassium, zinc, magnesium, iron and copper. Thus, it helps in treating anemia and boosts immunity. A single serving of Moringa contains about 3x the iron of spinach. Iron is essential to enriching the blood, energy and oxygen in our muscles and organs. It also works as a Galactagogue i.e. helps in inducing milk. It is highly recommended for pregnant women. 1 tsp of Moringa powder added to water or the leaves cooked into a vegetable or the drumsticks inner pulp consumed, can begin the process of adding health and nutrition to your life and everyone around.

These easily available superfoods can add to your health and well-being! Do consult your doctor before trying any of these foods to avoid allergic reactions, especially if pregnant.

We hope this article helps you! Leave your thoughts in the comments below! For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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3 Super Simple Ways to Overcome Anxiety Induced Procrastination

overcome anxiety induced procrastination

procrastination

/prə(ʊ)ˌkrastɪˈneɪʃ(ə)n/

(noun) the action of delaying or postponing something.

Amit wakes up with a feeling of dread. Even before his mind can tell him what is wrong, he can feel anxiety and guilt start to overpower him. Then it registers. He’s woken up late! Yet again!!

He was supposed to wake up at 6, do his yoga, meditate, get a few chores done and get started with work at 8.30 am. Instead, here he was, staring at the hands of the clock insisting that it was 8.30 am, and feeling miserable.

“I have ruined the day before it even started!!” he moans.

Trying to salvage the rest of his day, he quickly brushes his teeth, rushes through part of the morning routine and sits down at his desk at 10 am. As he starts wondering what tasks he needs to get done during the day, his mind comes up with one really important task.

As soon as he gets ready to work on the first task his mind reminds him about the deadline for sending in suggestions for his team meeting. So he closes the file he had opened and goes on to open his email. And before he can get to the email with the attachment he is looking for, he is greeted by the deluge of new unread emails waiting to be opened. His heart beats faster, breath gets quicker and despite the cool morning, his palms get clammy with perspiration.overcome anxiety induced procrastination

As he tries to quickly skim through the unread emails, his mind keeps reminding him that he is already behind with the things he’s supposed to get done today and simultaneously points out that had he woken up on time, he would have been done with at least two of these tasks. 

Once again, he experiences a surge of hopelessness, guilt and shame wash through him. He gives into the routine of berating himself and thinking of all the times that he has done this before and hears his mind say things like:

“Who are you trying to fool? You know very well that this is who you really are – this lazy, undisciplined, good for nothing failure who is never going to amount to much! Stop telling yourself that you will somehow turn a new leaf, become disciplined overnight and transform into the epitome of efficiency, effectiveness and success. Just accept that this is never going to change. You are destined to live the life of a loser.”

Inexplicably, Amit feels exhausted and turns to his phone and thoughtlessly opens up Instagram. He scrolls down thinking that he will just check out a couple of posts. But the next time he looks at the clock it is already 12 noon. Feeling totally dejected, he decides to have some snacks and polishes off a large packet of wafers in no time. He spends the rest of the day feeling lethargic and getting very little done.

Does all this sound familiar? If it does, you are not alone. Even the most capable and intelligent people experience this every once in a while and more people than you could imagine, deal with this regularly. 

But let’s take a closer look at what’s going on here. If you are thinking that the issue is Amit’s habit of waking up late, you are wrong. That is not the primary issue. While good sleep habits are important and need to be managed, life will invariably throw you curveballs that will disrupt your plan one way or the other. In this case, waking up late led to Amit losing about an hour of personal preparation time and 90 minutes of work time, which totals up to 150 minutes. If he had gone on to use the rest of the day well, he would have lost only about 2 hours of productive time. But the issue was that anxiety, guilt and shame overpowered him and made it impossible for him to utilise the rest of his time. And he lost over 5 hours instead of 2.5. 

So you see, the biggest problem in most situations is not so much the interruption of plans, but our inability to manage our self talk and the resultant anxiety. Here are 3 simple steps you can take to overcome anxiety induced procrastination.  

3 Simple Steps To Overcome Anxiety Induced Procrastination 

  1. Three top tasks for the next day: Before you finish for the day, write down the things that you’d like to get done the next day. Now circle the three most important things on the list. Make these very specific. For example, instead of writing “Get started on the report”, you could write “Have the first draft of the report ready”. Now rank them in the order in which you’d like to get it done and write down an approximate amount of time you expect each of these tasks to take. You see, when you are ready to start in the morning, your mind is ready for action mode, but if you give it the job of deciding WHAT TO DO, it is going to take up precious energy and working memory space, leaving very little of the energy and focus to actually get the job done. However, at the end of the day when your mind is still in work mode, it is far easier to think about what you’d like to get done the next day. And the next morning, you can channel all your enthusiasm into working on the tasks.
  2. Tackle the anxiety: If things aren’t panning out the way you planned them to, take a few minutes to become aware of the self talk which tries to thrash you. Acknowledge the need behind the anxiety – The need to get things done. Focus on your breath for a few more minutes and ground yourself. Remind yourself that plans getting waylaid is a common occurrence in every one’s life and as long as you are human, it is going to happen once in a while. Ditch the “All or Nothing” thinking that your mind tries to sell you. Remember that if you were to stay calm, you can still achieve a big part of what you set out to do that day. If you notice the anxiety reappearing, schedule 30 minutes of “worry time” towards the evening – a slot of time where you give a free reign to worry and anxiety. And each time you notice anxious thoughts returning, remind your mind that you can do the worrying during the allocated half an hour, not before or after.
  3. Time your tasks and take breaks: Look at your task list and start with task no 1, with a timer set to half an hour by your side. If your mind comes up with distractive thoughts while you are at the task, note down the thought in your physical or digital notepad so that you can look at it after you have worked on this task for a continuous half an hour. Same applies to any other external distractions you may face. Getting a phone call? Send them a text that you will call them back after half an hour; reminded of an email response you were supposed to send this morning? Jot down a reminder about it on your notepad and get back to the task you were doing. When you have put in a solid half an hour of focus, take a break and do any quick calls or messaging from your notepad list and get back to working on the task for another half an hour with a timer. Keep working with half an hour chunks of time with 5 min breaks in between. This will help your mind remain super focused.

Whether you are a working professional, a student, a consultant, a home maker or an entrepreneur, these steps are applicable to each one of you. Procrastination is not caused by laziness, rather it is the mind’s way of coping with increasing anxiety. The above mentioned steps are healthier ways to overcome anxiety induced procrastination, thus making it possible to take action, and to progress towards your goals.

We hope this article on 3 simple ways to overcome anxiety induced procrastination helps you! Do let us know your thoughts in the comments below! For more articles like this, check out Healthy Reads or tune in to sessions by our Emotional Wellness Expert Divya Thampi on GOQii Play.

#BeTheForce 

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 […]