healthy life Archives

April 24, 2025 By Luke Coutinho 1 Comment

Start Living, Stop Dieting

Diets don’t work. They just don’t. You lose weight, and a few months later, it’s all back—sometimes with a little extra.

The ‘diet game’ leads to frustration, guilt, starvation, and social isolation. It begins to dominate conversations at every gathering—someone’s always talking about their weight, their new diet, or envying someone else’s transformation. And slowly, insecurity creeps in. Self-worth becomes tied to a number on the scale.

But here’s the truth: your weight doesn’t define your worth.

The Illusion of Quick Fixes

Now take a moment and really think—if it took you a year or more to gain the extra weight, is it realistic to expect a miracle fix in 3 or 6 months? The human body doesn’t work like that.

If you’re struggling with weight, the first thing to do is reflect. Think about the habits and behaviours that have crept in over the months or years:

Extra coffees or sugary drinks
Skipping workouts
Bigger portions
Frequent takeaways or dinners out
Mindless snacking
Long work hours or disrupted sleep
Holiday indulgences

Write it all down. Your solution is in that list. Reduce. Cut back. Add. Shift. You don’t need a specialist to tell you what’s right. Your lifestyle already holds the answers.

One Change Can Spark a Transformation

The most powerful insight from recent research is this:
Even one positive lifestyle change a month, if sustained consistently, can create a ripple effect in your overall health.

You don’t need to overhaul everything overnight. Pick one habit, build it into your routine, and let it settle before moving on to the next.

Some examples:

Drink more water
Reduce portion sizes
Eat fewer processed foods
Move your body more often
Sleep 7+ hours
Cut back on sugar or alcohol
Add more fruits and vegetables
Practise daily gratitude or breathwork
Keep dinner light
Stretch before bed

It’s not about extremes. It’s about sustainable, small shifts—ones that make you feel good, not deprived.

Ditch the Fads, Choose What Feels Right

Burning fat and building health is multi-factorial. A diet alone won’t get you there. And if you’re following something you don’t understand or believe in, you’re less likely to stick with it.

Instead, choose what resonates with you. Know your ‘why’. What truly motivates you to feel better, move more, or change the way you eat? Then build from that place—one step, one habit, one victory at a time.

Lasting health doesn’t come from quick fixes or fads—it comes from consistency, patience, and belief in yourself. Stop obsessing over the diet. Start reconnecting with your body, your choices, and your values.

You deserve to feel good in your skin, at your own pace. So start small, stay kind to yourself, and remember:

Real change comes from living—not dieting.

#BeTheForce

February 13, 2025 By Disti Shah 4 Comments

What is Bloating?

There is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in current times. Abdominal bloating not only looks bad but also causes a lot of discomfort.

But it’s not the end of the road. The good news is that it is one of the conditions that can be avoided. However, before learning how to prevent it, we need to first understand the most common causes of bloating.

Common Causes of Bloating

Constipation
Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.
Eating too fast
Eating quickly and not chewing your food well can cause air swallowing, which leads to bloating.
Drinking too much carbonated beverages
The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.
Too much consumption of sugar-free beverages
Too much sugar alcohol in artificially sweetened foods and drinks can lead to bloating.
Food allergies and Intolerance
Food allergies and intolerance can cause gas and bloating. However, these need to be confirmed by your doctor.
Medical conditions
Conditions like lactose intolerance, irritable bowel syndrome (IBS), Giardiasis (parasite infection), colon cancer, and bacterial overgrowth can also cause bloating.

Simple ways to avoid bloating:

Chew your food thoroughly
Chewing breaks the food down from large particles into smaller particles that are more easily digested. This makes it easier for the intestines to absorb nutrients and prevents improperly digested food from entering your blood, which can cause bloating.

Exercise regularly
Physical activity helps air bubbles pass through your digestive tract more quickly, so the bloated feeling disappears faster.

Avoid too much water during meals
Too many liquids during meals can dilute digestive juices, which may hamper the digestion process. A small amount of liquids aids digestion, so moderation is key.

Avoid drinking using straws and narrow mouth bottles
These can lead to the ingestion of excess air while sucking, which may cause bloating.

Avoiding carbonated beverages
When carbonated drinks are opened, the compressed carbon dioxide forms bubbles and escapes into the air. Drinking large amounts forces the gas into your stomach, where it may pass to your intestines, causing bloating.

Eliminate smoking and Hukka
People who smoke or use Hukka inhale a lot of extra air, which can lead to bloating.

Avoid chewing gums and food with artificial sweeteners
Artificial sweeteners are difficult to digest and may cause bloating if consumed in excess.

Avoid gassy vegetables
Vegetables like beans, cabbage, Brussels sprouts, onions, radishes, melons, and broccoli can cause gas during digestion.

Avoid foods with air whipped into them
Foods like soufflés, sponge cakes, and milkshakes can introduce excess air into your stomach.

Avoid long gaps between meals
Long gaps between meals can disrupt digestion and lead to bloating.

Limit sodium intake
Processed foods are high in sodium, which can cause water retention and bloating.

Monitor fiber intake
While fiber is essential, excess fiber can cause gas as gut bacteria break it down, leading to bloating.

Avoid milk if you’re lactose intolerant
If your body doesn’t produce enough lactase, the enzyme needed to break down lactose, dairy can cause bloating.

Include Probiotics in your diet
Probiotics contain good bacteria that aid digestion and help reduce bloating.

Yoga and Exercises to Reduce Bloating

Certain yoga poses and exercises can help relieve bloating by stimulating digestion and releasing trapped gas. Try these:

Leg Seated Spinal Twist

Apanasan (Wind-relieving pose)

Spinal Twist

Paschimottanasana (Seated forward bend)

Seated Heart Opener

Adho Mukha Savanasana (Downward-Facing dog)

Bloating is a common issue with various underlying causes. By understanding these causes and implementing simple lifestyle changes, you can reduce bloating and improve your digestive health. Remember, a healthy and comfortable digestive system is within your reach!

Bloating can be uncomfortable, but it doesn’t have to control your life. Try these tips and let us know what works for you in the comments below! For more articles on digestive health and wellness, explore Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

November 6, 2024 By Trishala Chopra 1 Comment

Vitamins that are essentially important for Women

Everyone has heard about different vitamins and why they are essential for the human body. However, very few people know which vitamins are specifically required by the body. Certain Vitamins are absolutely necessary for women to maintain overall health, and it’s important to obtain these in the daily recommended intake (DRI) amounts. These vitamins can be acquired through good food choices.

Let’s explore the vitamins required by a woman’s body!

Here is the list of vitamins necessary for women to live a healthy life:-

(1) Vitamin A

Obtained in the form of beta-carotene from food, which is then converted into vitamin A in our body.
Helps in maintaining good eyesight and prevents deficiency complications such as night blindness, xeropthalmia etc.
Found in antioxidant-rich foods such as carrots, apricots etc.

(2) Vitamin C

Also known as ascorbic acid
Aids in healing
Helps in the formation of RBC’s (Red Blood Cells)
It is required by anaemic women
Boosts the brain chemical, noradrenaline
Vitamin C levels decreases with age, and since it’s a water-soluble vitamin, it cannot be stored in the body, so regular intake is very important
Found in fruits such as oranges, grapes, kiwi, lemons etc.

(3) Vitamin E

Also known as tocopherol and sometimes, tocotrienols
Slows signs of aging
Helps in maintaining healthy skin
Found in foods such as sunflower oil, safflower oil, hazelnuts etc

(4) Vitamin B6

A water-soluble vitamin
Crucially important
Also known as pyridoxine
Helps in boosting metabolism
Found in bananas, chickpeas, oatmeal etc

(5) Vitamin B12

Also known as cyanocobalamin
Boost metabolism
Aids in Erythropoiesis (the making of RBCs)
Animal sources contain vitamin B12
Red meat is the richest source

(6) Folic acid

Very important during pregnancy
Helps in forming a healthy brain and spinal cord
Prevents birth defects such as Spinal Bifida
Found in spinach, dark green leafy vegetables, asparagus, citrus fruits, fortified cereals, etc
External supplementation is recommended during pregnancy

(7) Vitamin D

Aids in the absorption of calcium and phosphorous
Extremely important for postmenopausal women
A lack of Vitamin D can lead to osteopenia and eventually osteoporosis
Sunlight is the best source of Vitamin D

(8) Vitamin K

Keeps bones strong
Helps in blood clotting, which in turn prevents excessive bleeding
Good sources include green leafy veggies, soyabean oil, fish oil, etc

Get yourself checked for your Vitamin level and make sure to meet the DRI of these essential Vitamins to maintain overall health.

Ensuring adequate intake of essential vitamins can greatly benefit women’s health, enhancing energy levels, immunity, and overall well-being. Remember, a balanced diet is key to achieving these daily vitamin needs. If this article helped you, let us know in the comments below! For more on nutrition and women’s health, check out our Healthy Reads or speak to a certified expert by subscribing to 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.

August 11, 2024 By Farzana Chauhan 1 Comment

6 Health Benefits of Chia Seeds

Chia seeds, derived from Salvia Hispanica, a desert plant native to Mexico, are tiny edible seeds that are rich in fiber, omega-3 fatty acids, protein, calcium, carbohydrates, minerals and antioxidants. These small black and white seeds are especially beneficial for heart patients, individuals suffering from arthritis and those with Type 2 diabetes.

However, it is important to consume these seeds in the right manner. When consumed with milk, water or other liquids these seeds make you feel satiated and help in curbing food craving that in turn helps in maintaining weight. Rich in several micronutrients, Chia seeds also serve as a energy booster and offer numerous health benefits. As Dr. Mehmet Oz from the Oprah show puts it, “They just may be one of the healthiest things around.”

Let’s explore the detailed health benefits of these nutritious seeds:

Lower the risk of heart disease

Chia seeds are considered good for your heart as they help in lowering the bad cholesterol. As per a study published in the British Journal of Nutrition, Chia seeds help in reducing triglycerides and LDL cholesterol levels and increasing HDL, the good cholesterol. These are thus good for your heart health. The study further revealed that alpha linolenic acid, better known as ALA, present in these seeds prevents high triglyceride levels thereby lowering central obesity.

Reduce Inflammation

Chia seeds are one of the richest sources of omega-3 fatty acids. These are particularly rich in alpha linolenic acid. The presence of these fatty acids helps in reducing inflammation. It is especially good for people suffering from arthritis as high levels of Omega-3 fatty acids in these seeds helps in lubricating various joints and keeping them supple. Omega-3 fatty acids are also converted into prostaglandins that help in relieving pain. These are a good source of fiber too which again is known for reducing inflammation.

Stabilize the blood sugar level

Studies reveal that Chia seeds play an important role in regulating your insulin levels. These seeds lower the rate at which carbohydrates are digested and absorbed in the body. The soluble fiber present in Chia seeds helps stabilize blood glucose level. As per a study conducted by Dr.Vladamir Vuksan from St. Michael’s Hospital in Toronto, the blood of diabetic patients who consumed Chia seeds regularly for three months was thinner and thus less prone to clotting. It also helped in controlling high blood pressure.

Regulate Bowel Movement

These healthy seeds are rich in fiber that helps in regulating the bowel function efficiently. So next time you experience indigestion or poor bowel movement you know what to have. Merely two tablespoons of Chia seeds contain 10 grams of fiber which is one third of the daily recommended fiber intake.

Control Aging

Antioxidants help in controlling aging and Chia seeds are rich in these. Consuming these regularly thus helps in keeping you healthy and controls aging.

6. Reduce weight

The consumption of Chia seeds can help in reducing weight especially when these seeds are consumed with water or other liquid as the fiber present in these seeds absorbs water and expands inside the stomach making you feel full. This helps in controlling appetite. Chia is also rich in proteins that again help in reducing hunger.

However, though helpful in reducing weight, the consumption of Chia seeds alone may not have as much impact. Your total calorie intake during a day as well as your overall lifestyle determines your weight.

How to consume Chia seeds?

Chia seeds have a mild nutty flavour and are almost tasteless. You need not necessarily have to ground these seeds as these can be digested whole. Chia seeds can be enjoyed as toppings on different dishes such as cereals, vegetables, rice, puddings and baked deserts. You may even add these to smoothies, yogurt, shakes and soups, mix these with peanut butter or sprout them. However, it is best to have Chia seeds mixed in a glass of plain water, coconut water or cranberry juice.

Chia seeds have emerged as a super food over the last few years. Talking about these seeds, Dr. Andrew Thomas Weil said, “You will begin to see Chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods.”

Having talked of all the positives of Chia Seeds, it is important to understand if there is any downside to Chia? Researcher Catherine Ulbricht, PharmD, cautions that if you have food allergies (especially to Sesame and Mustard seeds) or are on high BP medications or blood thinners you should ask your doctor before adding Chia to your diet.

We hope this article inspires you to incorporate chia seeds into your diet for better health. If you found this information valuable, share your thoughts in the comments below. For more health tips and personalised guidance, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Start Living, Stop Dieting

The Illusion of Quick Fixes

One Change Can Spark a Transformation

Ditch the Fads, Choose What Feels Right

What is Bloating?

Common Causes of Bloating

Simple ways to avoid bloating:

Yoga and Exercises to Reduce Bloating

Vitamins that are essentially important for Women

6 Health Benefits of Chia Seeds

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

Mayur Sutar’s Journey to a Healthier Life

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

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