gut health Archives - Page 8 of 8

April 9, 2022 By GOQii Leave a Comment

Suneeta Mane Goes From Stagnant To Unstoppable!

Health conditions arising out of lifestyle or hormonal imbalances can seem like a death sentence. These health conditions not only affect your wellbeing but also your mental health and it can seem like a bottomless hole you can’t crawl out of. But that’s not true. If you are determined, you can not only crawl out of your predicament but go way beyond that to serve as an inspiration for others. Our Player Suneeta Mane is a shining example of what you can achieve with consistent efforts, determination and lifestyle changes!

Life Before GOQii

Suneeta Mane is a working professional based in Mumbai. As she works for a large corporation, her job is quite stressful. Along with the work-related stress, she also struggled with stagnant weight, inch gain, fatty liver, acidity, constipation, skin irritation, acne, bloating and hypothyroidism for which she was under heavy medication. She was also trying to manage her PCOS.

She first encountered GOQii when a friend requested she gift him a tracker. “I was also keen on getting one tracker for myself but, I guess, I was not ready then,” she said. “In 2017, I was diagnosed with Hypothyroid and was put on 50mg Thyronome tabs. But this thyroid created havoc in my life – it came with additional problems like acne, fatigue, constant irritation and I found my overall health deteriorating. Medicines gave me temporary relief, but after that, the symptoms would erupt again. I had never eaten a tab for any minor ailment either. I hate consuming tabs but here I was – I had to eat tablets if I wanted relief. To add to all this, my work is also stressful. I had to do something to normalise my life. So after a year, I joined GOQii in 2018.”

Making Lifestyle Changes and Going Beyond!

When Suneeta Mane subscribed for personalized health coaching, her immediate goals were to lead a healthy lifestyle to improve her condition, get rid of medication and get back to normalcy. Her GOQii Coach Yogita Sharma prescribed alternative methods, a diet plan and some “me time” which would help her relieve stress.

“Slowly within a month’s time, I began finding relief. The Acne had reduced as well. The best part about GOQii is that the problems in my health were being addressed from their roots,” she said.

Her GOQii Coach Yogita Sharma suggested very basic lifestyle and dietary changes which included:

Timely meals and portion control
3 hour gaps between dinner and sleep
Fermented Rice and/or vegetable juice in the morning
Combination of Cardio and Strength workout
Being active throughout the day
Consuming at least 4L of water a day
Including more fibre in meals along with a high protein diet
Meditation, gratitude and affirmations along with yoga

With a few more lifestyle changes, Suneeta Mane began seeing positive results. She also claims to be a die hard fan of GOQii’s Emotional Wellness Expert Divya Thampi. She watches one of her videos everyday on GOQii Play. She says, “Divya Thampi’s sessions on Mental Health have really helped me in bettering my mental health as well as my personal development. Her sessions on stress management, setting realistic goals, etc. have been very useful!”

Apart from lifestyle changes and her interactions with her GOQii Coach, she also took Doctor Consultations and says that they were fantastic. She had once developed an allergy and the GOQii Doctor prescribed simple suggestions that helped her instantly.

The Results Of Her Dedication & Determination

Over the period of 4 years, Suneeta Mane managed to lose 6 inches around her waist and now weighs 56kg. As per her latest reports, her Thyroid levels are well within range and she doesn’t suffer from Fatty Liver any more.

Constipation, Bloating and Acidity issues are no longer there and she has no issues related to PCOS. Her skin is also clearer. Her overall energy levels have improved and she feels fresh throughout the day. Apart from major achievements in physical health, she also said that her mental health has improved significantly and she has a new positive outlook on life.

Her achievements during this time are uncountable. Some of them include:
8 days trek in Kedarnath (whereas before, she had only started with 2km walks)
Trekking the Sahyadri Hills in Maharashtra
Indulged in 300ft rappelling near Malshej Ghat
Won 2 beauty pageants while competing against women as young as 18 years while she was 33. She says that no one could guess her age. The most recent one being around December 2021 – Fashion Icon – it was held in Thane.
Prior to that, she won the title of Maharashtra’s Goodwill Ambassador in October 2021. As a goodwill ambassador, she had to raise 1 Lakh – but she managed to raise INR 1.10k for Delhi based Ladli foundation and this fund was used towards building more awareness about Menstrual Hygiene.

Giving Back To Society

That is not all to her, as she and her brother also run a social organisation named after her mother. It’s called Pad-Mini Foundation and it’s based out of Airoli in Navi Mumbai. They have been investing in this organisation with their own money.

The foundation works towards Sanitary Napkin awareness and distribution, skilled based classes for underprivileged girls and women in and around the Airoli Slums. According to Suneeta Mane, “Skilled courses makes one financially independent, even though they do not get education, also menstrual hygiene is a must for women.”

From our interactions, we have learned that Suneeta is not just a name, she is “Unstoppable Suneeta” as time and time again, she has proved herself. With every event she has bounced back stronger, with an even stronger zeal to learn and try new things.

She says that the GOQii ecosystem is a perfect gift to give! All the coaches have been great, and her current Coach Yogita Sharma has been super helpful. Recently, she spoke about her Healthy Story at length with our Founder & CEO Vishal Gondal as a part of GOQii Health Stories. You can watch the entire conversation here:

Well, we hope Suneeta’s Healthy Story inspires you to beat the odds, get motivated and make a positive lifestyle change! For more inspiring stories, check out Healthy Reads.

To subscribe for personalized health coaching and get the right guidance and motivation from an expert, click here: https://goqiiapp.page.link/bsr

#BeTheForce

March 2, 2022 By Soni Thakur 5 Comments

How To Boost Metabolism & It’s Importance

You’ve heard the word “metabolism” or the phrase “boost metabolism” a lot either in general conversation about health or by a GOQii Coach, but have you thought about why it is so important? Metabolism is the sum of chemical and physical reactions in our body or the amount of energy or calories our body burns to maintain vital functions. Raise your hand if you know it is important for weight loss but did you know that it has other functions as well?

Why Is It Important to Boost Metabolism?

It works in 2 processes i.e. catabolism and anabolism which are the buildup and breakdown of substances, whether it is digestion of food or the elimination of food, if these two processes are disrupted by any means then you can imagine what health issues we might face.
The better your metabolism, the more calories your body will burn and it will be easier to drop pounds.
It is important for the biochemical process of combining nutrients with oxygen to release the energy the body needs to function.
There are certain metabolic diseases and disorders like diabetes, thyroid (hypo/hyper), phenylketonuria (PKU), etc. that can be caused when the metabolism fails or decreases/increases than the body’s requirement. Although reason for these metabolic disorders is not just one but it is the reason and these are complex, but who wants to experience the pain of not losing weight, being obese or struggling daily with any other big or small issue caused due to the ups and downs of metabolism.

How Can We Boost It?

Let’s understand certain ways in which we can boost metabolism

Protein: Eating more protein can boost metabolism to burn more calories.
Mixing up certain exercises: can help us burn more fat by increasing metabolic rate.
Water: If your body is dehydrated, then your metabolism may slow down as your body needs water to process calories.
Eating small, frequent meals: like a small snack every 3-4 hours keeps your metabolism going.
Adding spices: like green/red chilies, pepper, garam masala, etc. have natural chemicals that can kick your metabolism into a higher gear.
Recharge with organic green tea: Research suggests that drinking 2-3 cups of green tea may push the body to burn 17% more calories during moderate intensity workouts.
Eat enough calories: Eating less calories than our body’s requirement may give us quick results but this can cause your metabolism to slow down and that in turn, can make you gain more weight and create imbalance issues.
Get plenty of sleep: Sleep disruptions or not getting adequate sleep has been known to have harmful effects on our metabolism.
Manage stress: It has been seen that when we are continuously under stressful conditions, our body releases cortisol (stress hormone) which in turn affects our metabolism.
Keep a check on B vitamins: as they play an essential role in the metabolic rate. So, make sure to meet your body’s requirement of B vitamins by including foods like eggs, bananas, orange juice, peas, spinach, whole grains, baked potatoes, etc.

All these points might sound difficult, but trust me we can make it happen with just small changes in our diet and lifestyle. It does not require inclusion of any costly, fancy food products. We hope this article helps you boost metabolism and make a positive lifestyle change. Do leave your thoughts in the comments below!

For more on metabolism, gut health and digestion, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

January 15, 2019 By GOQii Editor 1 Comment

Immunity and India-India Fit Report 2019

Build your immune system

29% of the teenagers in India fall sick annually, followed by 26% of adults-India Fit Report 2019

Immunity is the ability of our body to defend itself against infections, diseases, or other unwanted biological invasions. The higher your immunity, the less likely you are to fall sick. If you are someone who frequently falls prey to cold and cough, think no more, you just have weak immunity. Being the body’s first and last line of defence, immunity is essential to keep your body strong and resilient. There are many factors that determine how good your immunity system is for example, the area you live in, your lifestyle, eating habits etc.

According to the GOQii India Fit Report 2019 Titled-Insurance: An Investment in Health, around 25% of the population in India suffer from a constant cough, cold, and sore throat. That speaks volumes about the immunity system of an average Indian, doesn’t it? In order to understand Immunity on a deeper note, let’s take a look at how the human body builds its Immunity.

“The younger your body is, the more prone it is to getting a cough or cold. The body is developing at this stage to become stronger and more immune to illness.” Indicates, the India Fit Report 2019. The data collected showed that 29% of the teenagers in India fall sick annually, followed by 26% of adults, senior citizens at 21% and at last older adults at 19%.

Further, the report adds that teenagers catch a cold and cough easily compared to adults because as you get older, your body matures and builds a much stronger immunity to keep you healthy. The India Fit Report advise you to take measures to build your immunity if you are over 20 years old and often fall sick.

Kolkata, Ahmedabad, and Chennai recorded the most cases of cold and cough as per the GOQii India Fit report 2019. A total of 11% Indians fell sick at least 3 times a year and this showed a serious lack of immunity. Delhi amidst other cities stood out for the highest percentage of people falling sick at 13%. All of these nos. indicate a serious case of weak immunity among Indians.

“With increased pollution and constantly changing the environment, the air we breathe and the food we eat is all contaminated. We really have to fight to build our immune system which is what helps us survive a day on day,” says the India Fit Report 2019

Here are some ways to boost your immunity and fight off diseases efficiently, as per The GOQii India it Report 2019.

Get Adequate Rest and Sleep: Sleep is very important for a healthy body because adequate sleep ensures that the body is well relaxed and this also helps the cells to repair and replace, thus contributing to strong immunity. Adequate rest also includes getting quality sleep without distractions, so keep that in mind.

Eliminate sugar and processed foods: Processed foods come packed with refined sugar, which is a major culprit in weakening your immune system. If you are planning to boost your immunity, it is advised to avoid sugar content in your diet.

Boost Gut Health: Having a healthy gut and intestinal system is very important for our well being. A healthy gut hosts healthy bacteria which teach our immune system about what to fight against. It works like an Artificial Intelligence system which is constantly learning. In short, if you have bad gut health, you will have an inexperienced immune system.

Manage stress effectively: Many studies have proved that the higher your stress, the weaker your immunity system. A stressed out person is more likely to fall sick than a relaxed person. So try to keep the stress under control, it plays a major role in boosting your immunity

Include Indian spices in meals: Spices have been widely used in the field of medicine in India and China. They not only add taste and flavour to your food but also help you build your immunity. Add spices like Ginger, Garlic, Turmeric, Clove and Cumin to your meals and stay free from diseases.
Limit exposure to chemicals: Exposure to chemicals play a very big role in weakening your immunity. You’re most likely to come in contact with them in the form of Pesticides on your fruits and vegetables, so make sure you wash them properly before consumption.

To read more Download the report from Indiafit.org

June 4, 2018 By Trishala Chopra 3 Comments

Know about your gut health! –Part 1

Gut health word cloud on a white background.

“All diseases begin in your gut”-Hippocrates

Why is it that we pay attention towards our digestion only when something goes wrong? Oxford dictionary defines,‘digestion’ as the person’s ability to digest the food. There is a whole physiology behind how the digestion takes place? But, what is more, important is, maintaining a good digestive health!

Have you heard about probiotics and prebiotics?

Probiotics are live bacteria which are good for health! I recently had a query where a person asked me bacteria is supposed to be harmful then how is it that you term this as good for health? This is when I started researching the world of bacteria to understand more and also be able to make others understand the goodness of bacteria.

Whenever you have stomach upset, curd rice is something which is always preferred. Curd rice is old-time grandma’s remedy. Have you ever wondered why curd is recommended? Well, curd has live bacteria which helps in settling your gut which helps in improving the stomach upset!

There are different types of microbes which work in different ways, some are good for the gut and some are not. These microbes together are termed as MICROBIOME.

Now let’s get into the depth of the topic!

Microbes are brilliant chemists which take up a small thing from our body and convert them into chemicals which are sometimes used for our body and sometimes they are not.

Gut-Bacteria

Healthy and unhealthy microbes

Healthy Microbes:

1. Firmicutes

* Firmicutes are microbes which are used in the fermentation of beer and wine.

* Firmicutes help in clearing up the toxic wastes

* These microbes are found in your gut and its main function in the gut is to help in digestion of fats in your diet.

Bacteroidetes

Bacteroidetes helps in maintaining the lean body and helps in reducing the inflammation in the gut.
They help in regulating immune responses which protects you against the autoimmune diseases (Autoimmune means body starts attacking its own cells)
Bacteroidetes helps in breaking down of undigested fibre which we obtain from vegetables.

Akkermansia

Akkermansia is a rare type of microbes found in the gut,
They don’t live on food remains.
They live on mucus which is a slimy substance that is secreted by the gut lining to protect itself.
It helps in reducing inflammation, so the count of akkermansia should be higher in your gut.

Christensenella

* This bacteria is inherited from your mother.

This bacteria helps in keeping your body lean in spite of poor diets.

Lactobacillus

This bacteria helps in lining your intestine to protect against harmful microbes.

It also helps in protecting the intestine from a fungal infection, heard about candida albicans?
Lactobacillus works like a pesticide on these pathogens.
Lactobacillus count in your gut will go down if you are on antibiotics which is why I always prescribe probiotics and prebiotics with lactobacillus with an antibiotic course.
It is a very popular probiotic!

Bifidobacterium

Bifidobacterium helps in breaking down the indigestible fibre in the body and also protects your intestines against harmful microbes.
This bacteria is inherited in you from your mother’s breast milk.
It is a very popular probiotic!

Unhealthy Microbes:

As I had mentioned earlier, if there are some microbes which can help in maintaining the gut health then there are many microbes which help in creating gut problems!

Let’s talk about the unhealthiest microbes:

Campylobacter

Campylobacter is a very common cause of food poisoning with symptoms of abdominal pain, severe diarrhoea, and vomiting.
Campylobacter is strong enough to be one of the reasons for miscarriage in women.
This harmful bacteria is found in raw chicken available in the supermarkets.
The most common mistake we do is washing the chicken thoroughly before cooking it. This makes the bacteria spread everywhere. The best technique is to rinse it with water from the top and cook it properly.

E. coli

Not every E.coli is harmful but there are some strains which can cause severe anaemia. They are also one of the leading causes of UTI (Urinary Tract Infections)
coli in the gut mostly comes from uncooked meat. Catching it up from a raw milk is also quite common.

Salmonella

Another common cause of food poisoning induced diarrhoea and stomach cramps are salmonella.
You will start getting the symptoms within 72 hours after swallowing this unhealthy bacteria and it can last up to a week.
Sometimes the food poisoning gets critical and hospitalization is required to recover from extreme dehydration caused by diarrhoea.
I am sure you must have heard about Salmonella typhi which causes typhoid which can be fatal if left untreated.

Clostridium difficile

This bacteria is always found in abundance in your gut lining which causes minor infections. If these minor infections flare up and start to give you symptoms, your doctor will give you a list of antibiotics to get rid of it. Because your healthy microbiome cannot cope up with those antibiotics, they are swiped out of the body which gives a chance to Clostridium difficile to capture all the gut space.

Clostridium difficile is a very antibiotic resistant bacteria so it’s not very easy for antibiotics to swipe this off.
Symptoms like watery stools, fever, and abdominal pain are common because of C.difficile flaring up.

Functions of healthy microbiome :

It helps in regulating your body weight. Microbes can actually decide how much energy your body extracts from different types of food you eat. If you are unable to lose weight, one of the main reasons could be unhealthy microbiome.
The microbiome helps in regulating your immune system. There was a research which proved that healthy microbiome helps in reducing the occurrence of cold and cough episodes. It also helps in reducing the inflammation of the body.
The microbiome helps in taking the bits of food which our body cannot digest and it actually converts them in hormone and chemicals.

How to make your healthy microbiome diverse in your body?

Please avoid antibiotics as much as you can because a week of antibiotic course can destroy your healthy microbiome for 3 weeks.
Increase your outdoor activities, try to open your house windows. It helps in increasing the diversity of healthy microbes
Include different types of seasonal fruits and vegetables in the diet.
Try to connect with nature whenever you can. Put your hands into the soil. This connects your body to healthy microbiomes.
Include foods rich in different healthy microbiomes as mentioned above.

Foods that nourish your gut:

(1). Olive oil

Healthiest fats.
Rich in polyphenols and antioxidants which helps in reducing the inflammation.
Extra virgin olive oil is good to try!

(2) Oily fish

Rich in good fats, omega 3
Anti-inflammatory benefits
Fish oil capsules available in the market are not as good as eating fish because of the poor quality. It might not give you the same effect as oily fish.

(3) Cocoa

Excellent source of flavonoids and polyphenols which helps in increasing the population of healthy gut bacteria!
It’s good for your cardiovascular system.
Always go for raw cocoa powder.

(4) Wine

Polyphenols are chemicals which are found in tea, coffee, wine, fruits, vegetables and dark chocolates. When you eat any of these foods, half of it passes through the small intestine to the large intestine where it is extremely beneficial to increase the population of healthy microbes.
Red wine helps in reducing the inflammation in your body.

PS: I normally get this question that how do you know about inflammation in your body? Well, there is a blood test which is most commonly done called as CRP- C reactive protein which gives you an idea of the levels of inflammation in your body. Research has shown that consumption of anti-inflammatory foods reduces inflammation by 45% in the body.

(5) Turmeric

Turmeric is a gut-friendly spice. There are other herbs and spices like thyme, oregano, basil, ginger, cumin which are having anti-inflammatory benefits but turmeric works in increasing the population of healthy microbes,
The best way to consume turmeric for gut health is 1 tsp of turmeric with ½ tsp of honey in 150 ml of lukewarm water before bed.
An active component of curcumin is also available in capsule form but make sure about the quality of curcumin used to prepare the product is genuine.

Foods to avoid for better gut health:

Sugar

Sugar is cheap which has an excellent addictive effect.
It increases the cravings for particular food which encourages the growth of unhealthy microbes in the guts. All these unhealthy microbes need more sugar to survive which increases the population of unhealthy microbes in the gut and decreases healthy microbes!

(2) Artificial sweeteners

They have a huge impact on your body, especially on your gut. It depletes the population of akkermansia (The healthy microbe which I have mentioned above!).
Addition of probiotics with artificial sweeteners might not give the required effect!

(3) Monosodium glutamate (MSG)

MSG or monosodium glutamate works as a leptin blocker. Leptin is a hormone which tells your brain “I am full”. That’s how you crave more foods which have MSG!

My next upcoming article will cover different probiotic and prebiotic sources, how to choose your probiotics and gut-friendly recipes!

To be continued……..