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April 6, 2024 By Farida Gohil Leave a Comment

Dark Chocolate: A Delicious Path to Better Health

Who does not love chocolates? Everybody does but, chocolate and especially (75% and above) dark only a few of them. One needs to cultivate a taste for it. And, believe me, once you have developed that eating dark chocolate can be super beneficial.

How? Well, let me take you through the benefits ….

(1) Dark Chocolate Cuts Stroke, Heart Disease Risk

I recently read an article in an English Tabloid that said mentioned that dark chocolate is good for the heart.. Quoting from the article, according to one of the researchers Simin Liu, “The analysis found that Cocoa flavanol intake may reduce dyslipidemia insulin resistance and systematic inflammation, which are all major subclinical risk factors for cardiometabolic diseases”.

As per another new study published in the journal Molecular Nutrition & Food Research, eating flavanol-rich dark chocolate has been found to protect against the risk of heart disease and stroke by improving platelet function within two hours of consumption.

Researchers at the University of Aberdeen Rowett Institute of Nutrition and Health examined the effects of consumption of dark chocolate that was enriched with cocoa extract in the blood of 42 healthy volunteers, 26 women and 16 men. They compared platelet function of the participants who ate enriched dark chocolate with those who ate dark chocolate that contained a lower cocoa and flavanol content, and white chocolate.They found the dark chocolate enriched with flavan-3-ols significantly decreased platelet activation and aggregation in men, but only decreased platelet aggregation in women.

“Taken together, these findings support the notion that flavanol-rich foods, including cocoa products, may help to promote cardiovascular health,” Dr.Kelm said.

(2) Dark Chocolate helps in increasing endothelial function of SMOKERS…

The researchers studied smokers because their blood vessels tend to respond poorly to changes in blood flow, possibly related to impairments in how nitric oxide sends signals to the inner lining, the endothelium, of blood vessels. This impaired endothelial function is a marker for increased risk of cardiovascular disease.

A dozen smokers (six men and six women) in their early 30s, who did not have any known health problems, were enrolled in the double-blind crossover study to compare the effects of a cocoa drink rich in flavanols to a cocoa drink that tasted the same but contained very low levels of flavanols. Circulating nitric oxide levels and blood vessel responses (flow-mediated dilation) were measured before drinking the cocoa and again two hours later. Each participant drank flavanol-rich and flavanol-poor cocoa drinks during different testing sessions.There were significant increases in circulating nitric oxide and flow-mediated dilation after ingestion of drinks. These changes correlated with increases in flavanol metabolites. In addition, the improvements were reversed when the participants were given a drug (L-NMMA) that interferes with nitric oxide signalling, thus supporting the idea that the flavanol-rich cocoa drink produced its effects by influencing the nitric oxide system.

The researchers pointed out that the cocoa drink they used was specially processed to retain much higher levels of flavanols than are typically found in commercially-available cocoa drinks; so it is unlikely that drinking more hot chocolate would produce a similar effect. Nevertheless, the conclusion drawn from these results have to be interpreted with caution, because it is not known whether or not the chronic consumption of flavanol-rich foods leads to sustained increases in endothelial function and the prevention of future cardiovascular events. In particular, in smokers, it is unlikely that cocoa can completely attenuate the deleterious effects of continued smoking, the study says.

(3) Dark Chocolate helps in preventing the development of Atherosclerosis

A flavanol-rich drink is capable of increasing nitric oxide levels in the blood and reversing the detrimental effect of smoking on vascular adaptation. It remains to be seen whether the acute beneficial effect of a flavanol-rich drink translates into a long-term benefit, in terms of attenuating or preventing the development of atherosclerosis.

(4) Dark Chocolate helps in improved thinking, decreased appetite, obesity, as well as type-2 diabetes.

Cocoa, the basic ingredient of chocolate, is one of the most flavanol-rich foods around. That’s good for chocolate lovers because previous research has shown that flavanols in other foods such as grapes and tea can help fight weight gain and type-2 diabetes. But, not all flavanols, which are a type of antioxidant, are created equal. Cocoa has several different kinds of these compounds. Researchers found that adding one particular set of compounds, known as oligomeric procyanidins (PCs), to the food made the biggest difference in keeping the weight down if on high-fat diets. They also improved glucose tolerance, which could potentially help prevent type-2 diabetes. Oligomeric PCs appear to possess the greatest antiobesity and antidiabetic bioactivities of the flavanols in cocoa, particularly at the low doses.

5.Dark Chocolate helps in Lowering blood pressure

In particular dark chocolate which contains higher levels of flavanols than milk chocolate, may protect against the risk of cardiovascular disease by lowering blood pressure, blood flow, and improving blood lipid levels. The link between cocoa and blood pressure stems from the discovery that the indigenous people of San Blas Island in Central American, who drink flavanol-rich cocoa drinks every day, have normal blood pressure regardless of age. However, flavanol concentrations in cocoa and chocolate products vary according to cocoa processing procedures and types of chocolate, so it is difficult to establish the optimal dosage for an effect.

Satisfy your sweet cravings guilt-free with dark chocolate, a delectable treat packed with health-boosting properties. From enhancing cardiovascular health to supporting weight management and improving endothelial function, dark chocolate offers a myriad of benefits. Embrace the power of dark chocolate and indulge in its delicious goodness for a healthier, happier you!

So go ahead and be a Chocoholic!!!! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

February 10, 2024 By Luke Coutinho 3 Comments

Inflammation – What you should know?

When you think pain, think inflammation. Inflammation is a good thing. It’s your body’s way to rise up to fight germs/bacteria/infections, heal bruises when you fall, heal torn ligaments/tissues/tendons etc. Once it does its job of fighting out these invaders or foreign organisms, the inflammation should reduce to normal. The problem is when that doesn’t happen.

Have a torn ligament or muscle pulls that your struggling to heal? Seen the best doctors, therapists etc., and still not fixed? Struggling with arthritis and joint pain? Check your CRP (C-Reactive Protein) levels and focus on reducing inflammation. The cure is in reducing inflammation.

Many of us live with chronic inflammation and that’s dangerous. It’s also the reason people – struggle to lose weight, experience painful joint pain, age faster than normal, feel tired thru the day. Also with chronic inflammation there are higher chances of heart disease, Alzheimer’s/Dementia, struggle with diabetes, feel depressed. Low silent inflammation can destroy your nerves and cellular health, suppressing and weakening your immune system, leading to deadly diseases like cancer, etc.

What’s scary is the fact that you can be extremely healthy and fit, but silent inflammation could be eating into you from inside, which is one of the many explainable reasons why cancer or heart attacks can strike down a healthy and young human being.

Checking Cholesterol levels, Vitamin D3, B12, SGOT, SGTP is imperative, but what most people miss out on is checking their CRP levels. (C-Reactive protein). This is such an important protein level to check and a simple blood test will cover that for you.

CRP level will tell you volumes about the amount of inflammation you have in your body. In my years of experience what stands out in a cancer report of a person is an increase in CRP levels and white blood cells and the immediate action is to reduce inflammation thru food and lifestyle change. Diseases breathe in inflamed environments, in environments that are acidic and in environments where there is less oxygen supply to the cells.

Over training causes inflammation. Vigorous exercise, inconsistent exercise and high intensity training which is not planned for your body type will make your CRP levels soar and kill your immunity, which is why many trainers ask their clients to take a Vitamin C and E post workouts. Running marathons without proper nutrition causes massive inflammation.

Chronic stress, Improper nutrition (high fat foods, sugar, artificial sweeteners, doughnuts, white sugar, aerated drinks, salty foods, packaged foods), Smoking causes inflammation. I’ve seen CRP levels fall in a smokers blood report within 10 days of kicking the butt.

How to keep your inflammation in check:

– Smart and moderate exercise

– Meditation and controlling your stress and BP levels

– Nuts and seeds, Green leafy veggies and fruits

– Good fats (like nuts, olive oil, coconut oil)

But, it has been proven that a small amount of alcohol can actually lower CRP levels.

-Vitamin D3, Curcumin (turmeric extract) is one of the best spice based inflammation fighters

Inflammation, the silent orchestrator of health woes, demands our attention. CRP levels offer a symphony of insight. Embrace a melody of smart exercise, mindful nutrition, and stress soothers like meditation. Share your thoughts on inflammation and for more insights, explore Healthy Reads or connect with a certified expert through GOQii’s Personalised Health Coaching here. Your journey to well-being awaits!

#BeTheForce

October 31, 2023 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 the current times. Abdominal bloating not only looks bad but also causes 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, but before learning that, we need to first understand what the most common causes of bloating are.

1. Constipation

Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.

2. Eating too fast

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.

3. Drinking too much of carbonated beverages

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

4. Too much consumption of sugar-free beverages

Too much sugar alcohol in artificially sweetened foods and drinks lead to bloating.

5. Food allergies and Intolerance can cause gas and bloating. But, these need to be confirmed by your doctor.

6. Medical conditions which may cause bloating are – Lactose intolerance, irritable bowel syndrome, Giardiasis (parasite infection), colon cancer, bacterial overgrowth etc.

Simple ways to avoid bloating:

Chewing the food thoroughly

Chewing breaks the food down from large particles into smaller particles that are more easily digested, making it easier for the intestines to absorb nutrients from the food particles as they pass through. This also prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health, one of which is bloating.

Exercising regularly preferably including more abdominal exercise

Physical activity helps air bubbles pass through your digestive tract more quickly, so that bloated feeling will disappear faster than if you lounge on the couch.

Avoiding too much of water during meals

Too many liquids during meals can cause dilution of digestive juices, which may hamper the digestion process, and a small amount of liquids aids digestion, therefore moderation is a must.

Avoiding drinking using straws and narrow mouth bottles

Leads to ingestion of excess air while sucking, which may, in turn, cause bloating

Avoiding carbonated beverages

When carbonated drinks are opened, it allows the compressed carbon dioxide to form bubbles and escape into the air. Lots of the gas escape from your mouth or resurfaces from your throat as a belch. However, drinking lots of carbonated drinks at one time forces large amounts of the liquid into your stomach where the gas may pass to your intestines.

Eliminating smoking and Hukka

People who smoke or have Hukka inhale a lot of extra air than non-smokers.

Avoid chewing gums and food that have artificial sweeteners

Artificial sweeteners are difficult to digest and therefore should be taken in moderation as constant use may cause digestion problem.

Avoiding gaseous vegetables

Vegetables like beans, cabbage, Brussels sprouts, onions too many raw vegetables, radish, melons, broccoli cause gas during the digestion process.

Avoiding foods with air whipped into them – soufflés, sponge cakes, and milkshakes
Avoiding long gaps between 2 meals
Limiting sodium intake – especially avoiding processed foods as they have loads of sodium

An extra salty meal may lead to water retention, which causes bloating.

High fiber meals may aggravate bloating; therefore keeping a check on the fiber intake.

The gas occurs because bacteria within the colon, unlike the intestine of humans, are capable of digesting fiber to a small extent. The bacteria produce gas as a by-product of their digestion of fiber. Therefore, excess fiber may cause a bloating sensation.

Avoiding milk for people who are lactose intolerant

Your body may not be making enough of the enzyme lactase, which is needed to break down the lactose in dairy foods.

Have Probiotics

They have good bacteria in them similar to those that you already have in your stomach. Having probiotics in your diet will further aid in digestion and thus stop bloating.

Finally, to conclude, here are a few exercises that can help to reduce bloating:

Leg Seated Spinal Twist

Apanasan

Spinal Twist

Paschimottanasana

Seated Heart Opener

AdhoMukhaSavanasana

Bloating is a common issue with various underlying causes. By understanding and implementing these preventative measures and lifestyle adjustments, you can reduce the frequency and intensity of bloating. Additionally, regular exercises mentioned above can further help alleviate bloating. Remember that a healthy and comfortable digestive system is within your reach with these practical tips. For more articles and guidance explore our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

September 24, 2023 By Saba Mirza 7 Comments

Natural Mouth Fresheners

Many a times, when I ask my players to avoid having sweets or fruits immediately after a meal, their usual reply is, ‘oh! But, this is a very Indian thing. We don’t feel complete finishing the meal without a sweet or a fruit. We are accustomed to this post meal sweets ritual since ages and we need that to refresh the mouth and the breath from the typical smell of our spice rich meals!’ Or else, most say they need to keep chewing some mint flavored gum or some artificially flavored mouth freshener when they are working for long hours or while traveling.

But, how about replacing these artificially flavored, preservatives added, empty calorie loaded mouth fresheners with more real, natural, very nutritious breath fresheners which are present in abundance in the nature and which are readily available in your kitchen cabinet?

Here I am enlisting few of them:

Water: Dry mouth is the foremost reason behind that foul smelling breath. Drinking water more often keeps your mouth moist and promotes the release of saliva, the enzymes which keep cleansing the mouth from the growth and collection of foul smelling bacteria. You can make it more refreshing by infusing the water with cut pieces of lemon, mint leaves and a small piece of ginger. Keep it overnight in the fridge and drink that water in the morning.
Fennel Seeds: Many of our elders still use these very refreshing seeds as an after meal ritual. Apart from giving a distinctive sweet taste to your mouth, they are excellent to prevent flatulence and acid reflux and promote the secretion of gastric juices for better absorption. Roast them, store in an air tight jar and chew them after meals.
Mint Leaves: Why to go for an artificially scented mint flavored mouth freshener, when you can have the original and much more nutritious mint leaves in your kitchen garden or in your refrigerator. Chew the raw leaves or drink a mint tea by boiling them in water and experience an instant freshness in your breath.
Parsley Leaves: Chew on the raw Parsley after meals or garnish your curries with it. Recent studies suggest that this ancient herb may help in reducing the ‘garlic breath’ through a process of ‘enzymatic deodorization’.
Lemon Candies: These refreshing and nutritious treats come in handy when you experience prolonged mouth dryness. You can create lemon ice cubes by mixing lemon juice with water. As they melt in your mouth, the lemon’s tartness triggers saliva production, effectively moistening your mouth and providing a refreshing sensation.
Cinnamon: Chewing on cinnamon sticks kill the bad smelling bacteria by releasing essential oils in the mouth, and it’s peculiar taste is great to freshen you up. You can make cinnamon mouthwash as well by boiling few sticks in water and using the cooled down water for mouth wash.
Citrus fruits like oranges and berries: These antioxidant rich fruits are again great to cleanse your mouth by destroying the toxins and the germs. Start your day with a fruit or have them as mid meal snacks, as these are the times when the mouth is usually dry for a longer time.

If the bad breath is not because of any underlying illness like tonsillitis or other buccal (oral) cavity infection, these are the sure way to feel refreshed throughout the day.

The bottom line is to figure out the reason behind that bad breath (like dry mouth, bad bacteria) and choose the right method or ingredient for yourself to get rid of the bad breath.

We trust you found these natural breath fresheners beneficial. If you’re looking for personalised guidance on holistic health, consider subscribing to GOQii’s Personalised Health Coaching here. Share your thoughts in the comments below and explore more health topics in Healthy Reads.

#BeTheForce

Dark Chocolate: A Delicious Path to Better Health

Inflammation – What you should know?

What is Bloating?

Simple ways to avoid bloating:

Natural Mouth Fresheners

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