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Effective Tips That Help Relieve Constipation

constipationBefore we dive into the foods that can help you relieve constipation, it is necessary to understand the factors contributing to this condition. Constipation, in simple terms, is the inability to empty the by-products or waste matter of digestion from the colon due to peristalsis – a process in which muscles in the intestine contract and relax to create a wave-like motion. As food passes through the colon (large intestine), water gets absorbed, and the remaining matter forms stool.

Constipation is not a disease but may or may not be a symptom of other underlying conditions. It is a very common complaint, especially where:

  • The diet is low in fibre
  • There is improper food sequencing and combining
  • Mucus-forming foods are consumed in excess
  • There is lack of exercise
  • Hydration levels are low
  • A sedentary lifestyle is followed
  • Processed foods are consumed in high amounts
  • During Pregnancy
  • Stress or emotional eating is prevalent
  • There is delay in using the bathroom when the urge is felt
  • Western toilets are used as opposed to Indian ones

When is constipation experienced?

  • Stools are painful or difficult to pass
  • Stools are hard and dry
  • There is a feeling of incomplete emptying
  • Fewer than 3 bowel movements occur in a week

Having 1-3 bowel movements in a day or after a meal is considered normal. Just remember that the frequency of bowel movements is not the only aspect to consider. Other important points are:

  • Bowel movements shouldn’t be uncomfortable
  • There should be no blood in the stools
  • Stools should not be black or tarry in appearance

Diet and Constipation 

It is proven that what we put into our body has a lot to do with how it comes out. The foods listed below can help prevent or treat constipation:

1. Dietary Fibre:

Fibre is simply the indigestible part of plants. It’s also known as roughage and adds bulk to waste matter. It exists in two types:

  • Soluble Fibre: This type of fibre dissolves and is broken down in the colon, forming a gel-like substance.
  • Insoluble Fibre: This type doesn’t dissolve or break down during digestion. Its main function is to add bulk and make the final stage of digestion easier.

Both types of fibre are essential for treating constipation and are found in almost all plant foods. Besides aiding in easy bowel movements, fibre also helps maintain blood sugar levels, lower cholesterol, and support weight management.

2. Hydration:

Hydration plays an extremely important role in managing constipation. It helps form softer stools and makes transit easier. At least 2-2.5 litres of fluid per day is recommended. Consuming high water-content fruits and veggies also helps.

Foods That Help Relieve Constipation

  1. Fruits: All fruits are good sources of fibre but there are a few sources which have proven to give amazing results, such as apple, pear, papaya, melons, guava, figs, plums, peaches, kiwi, dragon fruit, citrus fruits, berries.
  2. Dried Fruits: But be sure to avoid sugar dipped or coated variants. 
  3. Veggies: Fill your plate with greens. One of the best strategies to keep your digestive system healthy is including lots of fresh and seasonal veggies. Along with a good dose of fibre, they provide other nutrients as well. Add veggies such as spinach, kale, broccoli, lettuce, carrots, cucumbers, sweet potato, peas, corn, asparagus,  green beans, etc. 
  4. Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies are a great option.
  5. Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
  6. Nuts and Seeds: such as walnuts, almonds, brazil nuts, chia seeds (either soaked in water or over salads and smoothies), flax seeds (sprinkle over salads/smoothies or just consume it in powdered form), fennel seeds (Just chew after meals or can also be boiled with water or in the form of tea)

Additional Tips To Manage Constipation

  • Eat a well balanced diet. Pay attention to DDR – Daily Diet Routine – Meal timings, foods that you choose and portion size.
  • Fill your plate with colourful and seasonal fruits and veggies. They also provide a good amount of micronutrients.
  • Add an adequate amount of fibre in your meals. Choose salads, smoothies and soups. A bowl of papaya with chia or flax seeds proves to be an excellent way of adding fibre to your meals.
  • Keep a check on hydration levels. Lime water, coconut water, herbal and green teas, sugarcane juice, soups, veggie juices works good for increasing total fluid content.
  • Exercise is a must. Make it a part of your routine.
  • Junk and processed foods can upset your stomach so keep them at bay.
  • Limit the consumption of caffeine rich drinks.
  • Avoid emotional eating. 

We hope this article helps you! Do share it and leave your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Eat These Berries To Boost Your Immunity & Improve Your Health

berries to boost immunityBefore diving into which berries can enhance your immunity, let’s first understand what immunity entails. Immunity is a complex biological system that enables the body to recognize and accept what belongs to it while identifying and rejecting foreign or harmful substances. Various cells, along with the lymphatic system, play a crucial role in maintaining the immune defense. Certain white blood cells, like phagocytes and lymphocytes, help the body remember invaders and destroy them effectively.

How Does the Immune System Work?

When foreign substances (antigens) enter the body, the immune system identifies them and works to eliminate them. B lymphocytes are activated to produce antibodies, while phagocytes perform phagocytosis, engulfing and neutralizing harmful substances. These antibodies remain in the body, providing immunity against repeat attacks from the same germ. For instance, if someone has recovered from chickenpox, they are unlikely to contract it again due to the immune system’s memory.

How Do Berries Boost Immunity? 

Berries are known to have immune-boosting properties primarily due to their rich polyphenol content. Polyphenols are plant-based antioxidants responsible for the vibrant colors of berries such as blueberries, blackberries, strawberries, cranberries, elderberries, raspberries, and gooseberries. These antioxidants play a role in preventing cell damage, reducing inflammation, and enhancing immune response. This not only boosts immunity but also aids in the prevention of inflammatory conditions like cancer.

Top Berries to Boost Immunity

Here are some berries readily available in India that can help improve immunity:

  • Elderberry: Elderberries are packed with antioxidants and vitamins that reduce inflammation and stress, two major factors behind a weak immune system. Regular consumption can also protect against cardiovascular disorders.
  • Blueberry: Known as an immunity-boosting superfood, blueberries are rich in flavonoids, which limit cell damage and enhance immune function. They also contain vitamin C, vitamin A, and potassium, all vital for a strong immune system.
  • Strawberry: Strawberries are high in antioxidants and vitamin C, helping to combat flu and colds. Their ability to fight free radicals strengthens the immune system. They are also beneficial for heart health due to their low LDL content.
  • Blackberry: Blackberries are a good source of vitamin A, which supports the immune system, maintains healthy skin, teeth, and bones, and promotes eye health.
  • Cranberries: Cranberries are rich in vitamins C, K, and A, with strong antioxidant properties. They support cardiovascular health, reduce inflammation, and even promote oral health by preventing bacterial damage to teeth. Additionally, their high fiber content helps lower blood pressure and cholesterol.

Other notable mentions include:

  • Mulberries, which act as blood cleansers.
  • Grapes, known for promoting healthy skin.
  • Gooseberries (Amla), a heart-healthy fruit packed with vitamin C.

Make it a habit to include a variety of berries in your diet to strengthen your immunity and reduce the risk of diseases.

We hope this article helps you choose berries to boost your immunity and improve your health! Share your thoughts in the comments below.

You can browse through more articles on nutrition here. Additionally, you can also get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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11 Unhealthy Habits That Are Destroying Your Health

unhealthy habitsOld habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

#BeTheForce

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12 Steps To Choose the Right Gym For You

12 Steps to Choose The Right Gym For YouWith 2 weeks in to the new year, it is a good time to gauge how many of us are actually sticking to our New Year’s Resolution of being fit and are regularly visiting the gym. Most people who invest in a gym membership at the start of the year as a part of their resolution are often irregular towards the end of January due to lack of motivation or due to certain issues they may have with the gym and the environment there.

So how do you stay motivated? How do you ensure that you won’t quit the gym by August this year? To ensure that you stick to your gym and achieve your goals, we’ve got some pointers that will help you choose the right gym. But before that, you need to ask yourself one question – Do you really need a gym? Given your work schedule, your habits and your goals, does signing up for a gym membership make sense? If you can achieve your goals working out at home, while maintaining your work-life balance, do you really need a gym? If the answer is yes, then read on!

12 Steps To Choose the Right Gym For You

  1. List Your Must-Haves: Before hunting for a gym that suits your taste, you must know what you’re looking for. You need to make a list of your goals, the kind of equipment you need, the services to best aid you in achieving your health goals, the atmosphere and type of gym you are looking for. Having this list handy makes it easier for you to choose a gym you are most likely to be regular at.
  2. Location: This is of prime importance. Before or after a hectic day at work, would you really brave the erratic traffic in your city to reach a gym that is miles away from your home? Your best bet is to choose a decent gym that’s close by and easily accessible, especially if you’re the kind of person who likes to workout after your shift.
  3. Cost: Let’s face it! Irrespective of which gym you like, Cost is the ultimate factor that will decide where you workout. When it comes to cost, you need to ask yourself if the gym membership is worth it. Are you getting additional services with your gym membership? Are you getting services you don’t want? Does your gym membership cover privileges like massages, sauna, a pool, a daycare for your child while you workout or a snack bar? Will you be charged separately for these services or are they included in your deal? Whatever the cost, ensure that you get your money’s worth.
  4. Hours of Operation: There is nothing better than a gym that is flexible with its timings. If you find a gym that is open 24 hours, there’s nothing like it. You might also want to inquire if they are open during public holidays and about the days when the gym will be closed. It’s best to pick a gym that is open most days of the year.
  5. Visit During Peak Hours: No one likes a crowded gym. So before you choose one, take a tour of the gym but not on a weekend or when the gym is relatively empty. Take a tour during the hours you’re more likely to go once you join. This will give you a good insight into the kind of crowd that’s at the gym and how crowded it is during your preferred time. If the line to use an equipment is 5 people long, make a beeline for the exit and head over to your next option.
  6. Personal Trainer: This is another major deciding factor. A Personal Trainer can be a good guide in helping you achieve your fitness goals the right way. A few things you need to look into before you sign up is if your gym membership covers a personal trainer or if you’ll have to pay for one. The qualification of the personal trainers at your gym is also of prime importance. If you must go for a personal trainer, go for someone with an advanced certification/degree and someone who is in line with your goal.
  7. Cleanliness and Hygiene: It’s no secret that gyms are essentially breeding grounds for sweat, bacteria and germs. While somethings can’t be helped, you need to ensure that the gym you sign up for is regularly maintained with hygiene checks, have clean equipment, washrooms and changing rooms. An unclean environment is very off-putting and may prevent you from visiting the gym as frequently as you would have otherwise.
  8. Check Equipment: The first thing you should do when you’re taking a tour of a gym is to check the equipment. This check is essential to know if the gym has all the equipment you need and if they are in good shape. You won’t get anywhere with shoddy equipment. Also check for the make. A manufacturer that may produce excellent treadmills may not be ideal for rowing machines. Always go for a fine mix that exudes quality! The best gyms often have equipment from different manufacturers.
  9. Culture: Observing gym culture is a pivotal step in deciding whether or not the gym is for you! Do you prefer working out in the presence of the opposite sex? Does the intimidating presence of muscle-heads and heavy lifters bother you? Are you okay with loud, upbeat trance or do you prefer rock? All these questions need to be answered because if you are not comfortable or don’t like the atmosphere in the gym, you are less motivated to visit it regularly. Remember that comfort is of the utmost importance as it will ensure you renew your membership at the end of the year (if you make it :D).
  10. Does the Gym Meet Your Target?: It’s all about the goals! Does the gym have the right equipment, the right trainers, the right facilities and specialization to meet the goals you’ve set for yourself? If you want to lose weight, it makes more sense to choose a gym that specializes in weight loss. If you want to bulk up, go for a gym that specializes in bodybuilding. Don’t join a gym that doesn’t cater to your needs.
  11. Look For Reviews: Sometimes, an advertisement or a single tour cannot give you all the information you need. Take to social media, read reviews and form your opinion. The gym’s social media profile will give you an idea about the gym culture, while multiple reviews can give you a good idea about how the gym ranks in terms of quality and whether or not it meets your standards.
  12. Take a Trial: When all else fails, a little personal touch, like a week-long trial can help you know for sure if this gym is the one! A trial will help you gauge the equipment, the culture and all the other essentials that will become a part of your final decision. It will also help you understand if you’re getting your money’s worth.

In conclusion, choosing a gym is like picking a partner, you need to think it through to ensure that you don’t quit half way and are motivated to such an extent that you continue your membership and workout for a fit and healthy life! If a gym does not work for you, consider working out online, in a live and interactive session with our fitness experts on GOQii Pro. Book a class via the GOQii App now! To read more about fitness and workouts, check out Healthy Reads.

Did we miss out on any key points that you think are essential? Let us know in the comments below!

#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 […]