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Sleep Apnea, its symptoms and how you can prevent it?

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Has anyone ever told you that you have a tendency to snore? Or maybe you don’t…but you have a partner or family member who does? Do you find that you tend to wake up throughout the night? Or maybe you think you get good sleep, but you consistently find yourself with a dry mouth in the morning?

These are all signs that could suggest that you (or…your beloved snoring family member) may have something called “Sleep Apnea.” Well, there are people who cannot sleep without a machine and that is because they suffer from a medical condition called ‘Sleep Apnea’.

Let’s actually break this down. What is Sleep Apnea?

The most common type of Sleep Apnea is ‘Obstructive Sleep Apnea’ (OSA). OSA is a potentially life-altering and life-threatening breathing disorder that occurs during sleep.

The upper airway repeatedly collapses, causing cessation of breathing (apnea) or inadequate breathing (hypopnea) and sleep fragmentation. The breathing stops during sleep for 10 seconds to a minute or longer. Oxygen levels in the blood decrease.

One challenge with something like this is that you may not necessarily wake up entirely. So it’s not always easy to self-diagnose. BUT – Sleep fragmentation results in chronic daytime sleepiness (which you would expect if you’re constantly getting interrupted throughout the night). This disrupts healthy sleep and causes a number of short-term and long-lasting effects that threaten the health and well-being of those who suffer from the condition.

How many people have OSA? The prevalence of OSA in the general population is still unclear. Several epidemiological studies have attempted to examine this issue. Epidemiological data from Young, Palta, Dempsey, et. Al (1993) in a study paper titled:- Obstructive sleep apnea syndrome: natural history, diagnosis, and emerging treatment options, estimated that in a group of 602 middle-aged individuals 2% of women and 4% of men meet the minimal diagnostic criteria for sleep apnea with excessive daytime sleepiness.

People most likely to have or develop OSA may have any of the following:

  • Obesity, especially in the upper body
  • Small upper airway due to excess throat tissue or abdominal jaw structure
  • Nasal Obstruction
  • High Blood Pressure
  • Family History of OSA
  • Overweight Obese individuals

Obesity, particularly abdominal and upper body obesity is the most significant risk factor for obstructive sleep apnea. Excess body fat on the neck and chest constricts the air passageways and sometimes the lungs – thus setting the stage for interrupted breathing during the night. And according to the research…The more obese a person, the greater the risk of apnea.

The good news is that there are some general things that can make a big difference.

This includes:

Losing some weight, if you are overweight or obese (even as little as 5% of your body weight can make a change)

Avoid alcohol, sedatives, and hypnotics (as they can sedate the very muscles we need to breathe)

Sleeping on your side or in a semi propped position

If you have sleep apnea, do not take sleep medicines or sedatives. These chemicals will increase the relaxation in the tissues of the upper airway and make the obstruction worse. The specific treatment for obstructive sleep apnea is usually a mask worn at night to keep the airway open or using a sleep machine that can help you breathe and sleep properly.

If OSA is left untreated, it can increase the risk of developing:

  • Hypertension
  • Cardiac Arrhythmias
  • Myocardial Ischemia
  • Stroke Pre-diabetes
  • Decreased quality of life (because who wants to feel sleep deprived?)

Weight loss is frequently recommended to improve OSA among obese patients. Not only does sustained weight loss improve OSA, it also improves many other independently linked comorbidities such as Hypertension, High Cholesterol, and Diabetes. The greater the change in body weight or waist circumference, the greater is the improvement in OSA

Prioritize your sleep health by recognizing the symptoms of sleep apnea and implementing preventative measures. Share your experiences and insights on managing sleep apnea in the comments below. For personalised advice and support, consult a healthcare professional specializing in sleep disorders or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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12 Low Glycemic Index Fruits For Diabetics

glycemic indexDiabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

  • Low GI foods: 55 or below
  • Moderate GI foods: 56 to 69
  • High GI foods: 70 and above

Fruits With Low Glycemic Index 

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

  1. Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
  2. Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
  3. Oranges: are good sources of Vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
  4. Strawberries: Strawberries are a good source of Vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more Vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
  5. Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of Vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion. 
  6. Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
  7. Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
  8. Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
  9. Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, you can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
  10. Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity. 
  11. Kiwi: Many researchers have proved that including Kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with Vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety. 
  12. Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving. 

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and well being – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here.

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The Secret To Connecting With Others And Healing

HealingAn Act of Courage

Rishabh’s body trembled almost imperceptibly, lips quivered and tears brimmed over.  He was telling his friend about the time, two years ago, when he found out that he had failed his semester exams. The friend who was listening to him, looked somber and sighed, seeing how devastating the incident had been for Rishabh. “That must have been really hard for you. I am trying to imagine what it must have been like for you to handle the burden of it, all by yourself. I wish I had spoken to you and told you that failing a semester didn’t change the way I see you and how much you mean to me as a friend,” he said, his eyes mirroring his friend’s pain.

This is an example of an interaction between one person choosing to be vulnerable with another, who in turn, chose to respond with understanding, care and compassion. It doesn’t need a doctorate degree for one to recognize that it must have taken a lot of courage for the speaker to open up about something that brought on feelings of shame, sadness and isolation. At the same time his friend’s response was honoring of Rishabh’s experience of pain. And such a conversation could mark the beginning of a healing process.

What Does it Mean to be Vulnerable?

In her book, ‘Daring Greatly’, Dr. Brené Brown describes vulnerability as “uncertainty, risk, and emotional exposure.” It is that feeling of going out of your comfort zone, opening yourself up to the risk of being judged, and letting go of control to some extent. One of the biggest myths about vulnerability is that it is a sign of weakness. Our society propagates the idea that being strong means not being scared, hurt, confused or jealous. We are told that being strong is about not feeling fear and being in total control. This idea has been drilled into our minds and hearts for very long. But is that true? Does being strong mean being perfect? Does it mean pretending to be okay at all times? Or managing all our life problems independently and not taking support?

The answer is a big NO! It is a myth that most of us have been reeled into. Not feeling fear would require us to numb every other feeling along with it; every feeling that makes us human.

But Dr Brown says “When we think of times that we have felt vulnerable or emotionally exposed, we are actually recalling times of great courage”. She adds that, “Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity.” We make the assumption that the things that make us feel distressed and ashamed, are things that should be hidden and kept a secret. But not talking about them reinforces the voice in our heads that tells us that we are not good enough. That clearly is of no help and could aggravate the feelings of alienation & disconnection.

Like in the example at the beginning of this blog, when Rishabh chose to be vulnerable, it opened up an opportunity for a significant person in his life to witness important parts of him, thus validating his feelings and making him feel whole again. And it is that wholeness that allows us to understand and accept that making mistakes, going through challenges, or struggling in relationships, is not shameful, rather, it is what makes us human. Acceptance of our fragility, accelerates the healing process.

Trying Out Vulnerability

If practicing vulnerability feels like too much of a leap for you, here are a few things that can help you begin:

  1. Start with something really small, like telling a friend or colleague about devouring 4 mangoes in one go or not having a shower all day or feeling anxious about an upcoming meeting.
  2. Whenever someone shares something with you, that makes them vulnerable, acknowledge their courage in sharing it with you and provide support with your listening and presence, without offering solutions or advice.

The Way Ahead

Let’s start one small step at a time in our own lives, because when you open yourself up to others and allow them to support and help you, you are also inspiring others around you to open up and thus helping the world to heal. As the famous author Haruki Murakami says “What happens when people open their hearts? They get better!”

We hope this article helps you. For more topics on mental health and emotional well-being, check out Healthy Reads or tune in to experts on GOQii Play.

Go get tips on improving mental and emotional health, connect with your GOQii Coach by subscribing for Personalised Health Coaching here.

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Have You Tried The Raw Detox Diet? Try It Now!

raw detox dietI’ve always wondered what a raw detox diet is and how does one eat raw vegetables. Then, I found that a raw food detox diet is the dietary practice of eating only uncooked, unprocessed, and often organic foods. It can include raw fruits, vegetables, nuts, seeds, sprouts, organic milk and organic milk yogurt. In India, most may not be comfortable with a long-term raw diet. However, including raw food in your diet as often as you can, definitely helps in detoxifying the system.

What is Detoxification?

It’s a way to recharge, rejuvenate, and renew your body. Detoxification can help you jump-start your body for a more active and healthier life. In our body, there is an ongoing process to remove the toxins which have been formed by the food we eat and also through the environment we are exposed to. Our body system is naturally designed to transform the toxins and excrete them out of the body. In order for this to happen naturally, our body should get a break from the regular exposure to processed foods, heavy diets, and environmental pollution.

Raw food is low in calories but contain good amounts of nutrients like vitamins, minerals and antioxidants. It also has high fiber content which eliminates toxins by managing bowel movement. The unhealthy diet has been the leading cause of headaches, fatigue, lack of concentration, feeling bloated, indigestion, bad breath, etc.

Including a raw diet will surely make you feel more fresh and energetic.

Remember to drink plenty of water when you are on a raw diet. It is the best detox food that you can have. Raw diet helps maintain your weight as well, it also saves your cooking time.

What Does a Raw Detox Diet Include? 

  1. Sprouts Salad: Sprouts provide good nutritious value and are easily digestible. They increase the vitamin and mineral content of the grain and decrease the carbohydrate and calorie content. Basically, any whole legume or grains can be sprouted. Some sprouts have a change in flavor after sprouting.
  1. Avocado Salad: Avocado is a complete food with lots of nutrients. It is a very versatile fruit as it takes on both, sweet and savory taste, perfectly. It’s got a buttery texture and hence, can be used as a healthy substitute for butter with bread. This salad is very refreshing as an evening snack or as a side with roti. For those people under diet, this makes for a wonderful meal by itself.
  1. Beetroot Pomegranate Juice: Pomegranates and beetroots, both contain good amounts of antioxidants and nutrients and are also rich in Vitamin C. This colorful root vegetable contains powerful nutrient compounds that help protect against heart disease, birth defects, and certain cancers, especially colon cancer. Beetroot is well known for its blood purifying properties. Due to the rich iron content, it is said to be an indispensable cure for anemia.
  1. Tricolour Fruit Salad (Orange/ Papaya + Kiwi/ Dragon Fruit/ Berries/Tomato’s + Cucumber/Litchi/ Honeydew): These fruits and vegetables are rich in fiber and loaded with vitamins, minerals and water. It will help you to feel fresh and prevent any deficiencies of the same.
  1. Cranberry Curds Salad: The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure.
  1. Tender Coconut Smoothie: Tender coconut water is a natural, nutrient-rich isotonic drink. It is high in electrolytes, chlorides, potassium, and magnesium and has a moderate amount of sugar, sodium and protein. It’s also a good source of dietary fiber, manganese, calcium, riboflavin and vitamin C.
  1. Cucumber Juice: Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber
  1. Fresh Tomato Salads: As an excellent source of the strong antioxidant called Lycopene, Vitamin C, and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
  1. Fresh Fig Salads: Figs are high in natural sugars, minerals, and soluble fiber. They are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant Vitamins A, E and K that contribute to health and wellness.

If you have never tried a raw food detox diet, now is the time. Give it a go and do let us know how it helps you! Before you begin any diet plan or try any of the above, do check with your doctor, nutritionist or dietitian in case you have any allergies. For more tips, guidance and queries on nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce!

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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