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5 Alarming Effects of Overtraining & How To Manage Them

overtrainingOvertraining, in essence, is performing excessive training which your body is unable to recover from – both in and outside the gym. The less severe versions of overtraining may take you a week to recover from. While most fitness experts will tell you that overtraining is worse than undertraining, some people still choose to push themselves which result in alarming physical and psychological effects. 

Signs That You’re Overtraining 

Can you tell the difference between giving it your all and pushing yourself too hard? Here are some signs, symptoms and effects of overtraining you need to watch out for. 

  1. Increased Heart Rate: Check for the elevated resting heart rate. A healthy resting heart rate range is 60-100bpm (beats per minute) and usually, the fitter you are, the lower your resting heart rate will be. If you’re overtraining, you may notice your resting heart rate will be 10-15 bpm higher than usual.
  2. 2. The Gaining or Losing Dilemma: This issue can be extremely problematic for people who gain weight unintentionally. The unexpected weight gain can lead to excessive workouts. The hormonal and inflammatory effects of overtraining can lead the body to lower thyroid function, crank out stress hormones, ramp up inflammatory cytokines, and create an overall environment that favours fat storage.
  3. Muscle Soreness: This is common when you exercise regularly. However, if you’re experiencing soreness for longer than 72hrs, you need a break as this could be a sign of overtraining. If you are aiming to build muscle, recovery is equally important. If your muscles aren’t recovering, it will have a negative impact on muscle gains and can also lead to muscle loss.
  4. Sleep Quality & Insomnia: Generally after a good workout at the gym, you may feel exhausted and fall asleep in no time. But you may notice that even after you have hit the gym and you are exhausted, you are still struggling to fall asleep. This can be linked to an overload on the hormonal and nervous system.
  5. Injuries: If you’re always getting injured or soreness which isn’t healing, then this could mean your body can’t cope with the pressure. Give it a break and take it slow. It’s absolutely vital to rest so that your body regains its strength.

The other signs and effects of overtraining may also include nausea, decreased appetite, allergic reactions, head colds/persistent upper respiratory tract infections, changes in menstrual patterns, decreased coordination and loss of strength. 

How Can You Manage It Effectively? 

Now that you’re aware of the effects, let’s take a look at how you can manage and take possible precautions! 

  • When you are weight training, ensure that you don’t exceed more than 45-75 minutes.
  • The right nutrition is the key to recovery. Make sure you plan your meals to ensure you’re refuelling effectively and getting the right amount of nutrients in your diet with your Pre and Post workout meals. You may require expert advice on this. You can subscribe to GOQii to get personalized advice from a coach and an expert. 
  • Quality Sleep: Physical recovery happens between 10pm to 2am. So getting in some early nights in will aid your recovery.
  • Heart rate devices are a great tool to measure recovery rates. Try these awesome GOQii Trackers. 
  • Plan Regular Rest Days: An excessively sore or weak muscle should be given adequate rest. A good rule of thumb is to wait for 48 hours before working the same muscle group. If that muscle group is still sore, you may need to wait even longer – sometimes up to 5 days.
  • Avoid eating late, sugary foods (or other stimulants). Follow a healthy diet and plan regular rest days until you’re back into a regular sleeping pattern.

 We hope this article helps you overcome all the hurdles to your training. Remember that giving it your best is okay but never overdo it. Do leave your thoughts in the comments below. 

For more articles on training or for some effective and easy home workouts, check out Healthy Reads. To get into a proper training routine and not over-train, speak to an expert by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Is it Safe to Include Grains in Your Diet?

grainsCan you imagine a plate of food without grains? It has been a staple for us since forever! There’s always that crushing sense of dissatisfaction if grain-based foods are missing from our plates even for a single day. As a large component of our diet for the longest time, why is it that most people are now moving towards a ‘no grains’ diet or keeping it to a minimum? One of the reasons people avoid grains is due to digestive issues – common ones being acid reflux, bloating, gas, abdominal cramps, flatulence, etc.

Are Grain Really Hard to Digest?  

Studies and various researches have revealed that there are some factors listed here which make grains hard to digest.

  • Fiber: Insoluble Fiber is that part of the grain that the body can’t break down and digest into a simpler form. Instead, it passes through the body undigested. On one hand, insoluble fibers are good for us as they work as cleaning agents of our digestive system and on the other, they may cause gastrointestinal discomfort in some with weak digestive health.
  • Anti-Nutrients: Grains also contain anti-nutrients like Phytic acid and lectins which reduce the absorption of minerals like calcium, iron, magnesium, copper and zinc from a meal and may cause mineral deficiency. Humans need minerals to perform various functions, from building bones to transmitting nerve impulses, to make hormones and maintain a normal heartbeat.
  • Enzyme Inhibitors: Various types of enzyme inhibitors are found in grains including protease inhibitors and amylase inhibitors. Enzyme inhibitors can block enzymes action. Enzymes kick-start the digestion process. Presence of enzyme inhibitors confines the digestion process to act properly and timely. This results in rotting of such food which further leads to situations such as bloating, gas trouble and cramps.
  • Disaccharides: Simple sugars or monosaccharides are directly absorbed into the bloodstream, while disaccharides are two single sugars that are linked together. Grains contain disaccharide that needs to be broken down first before being absorbed in the bloodstream. Disaccharide is broken down into monosaccharide by enzymes called disaccharidases which are present in the brush like border called villi of the small intestine wall. Any kind of inflammatory damage to the cells in the small intestine lead to disaccharidase enzyme not being produced and lead to disaccharide intolerance. Disaccharide intolerance is the inability to break apart the disaccharide into two single sugars and absorb them. This often leads to uncomfortable digestive symptoms.
  • Complex Protein: Grains contain the complex protein Gluten that the body can’t easily break down. The human body needs food to be in the simplest form in order to absorb and use it. While most people won’t have much difficulty digesting whole grains, some with conditions such as gluten intolerance may experience adverse effects when eating gluten-containing grains. Gluten intolerance causes digestive issues such as bloating, gas and diarrhoea. Celiac disease is a more serious condition in which gluten causes the immune system to attack the small intestine. Gluten is also known to cause Leaky Gut. Gluten is present in barley, rye and wheat.

Tips to Make Grains Digestion Friendly

  1. Fiber absorbs water. One should drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the system easily.
  2. Most of the anti-nutrients are found in the skin and anti-nutrients are water-soluble. Hence, soaking grains reduces the anti-nutrients effect. It’s recommended that grains must be soaked in water and should be washed before cooking (e.g. rice) so that the anti-nutrients are separated.
  3. Sprouting or germination reduces phytate in grains and degrades lectins and protease inhibitors.
  4. Fermentation of grains leads to a significant reduction in phytate and lectins (idli, sourdough bread). Fermenting helps break down the tough outer cover of a grain, making it easier to digest and reinforce the gut flora with pro-digestive microbes.
  5. Incorporate probiotics like yogurt, kimchi, kombucha and kefir along with grain-based foods to improve overall digestion and heal the gut.
  6. Chewing is the first step of digestion. The more you chew, the more saliva gets secreted that has digestive enzyme amylase present in it which makes digestion easier. Chewing makes food small enough for the digestive juices in the stomach to further digest it effectively.
  7. In case of gluten sensitivity, avoid gluten-containing grains such as wheat, barley and rye. Go for gluten-free grains like oats, quinoa, rice and sorghum to subside the symptoms. When the gut heals, the symptoms subside. 

While you may experience issues with some grains, that doesn’t mean you should avoid the entire food group. Maintaining a diet diary can help find the trigger and then you can consult a medical professional, dietician, a nutritionist for changes or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

We hope this article helps you make a positive change in your eating habits.

#BeTheForce 

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Level Up Holi With This Delicious Homemade Rose Thandai Recipe

homemade rose thandai

We all know that no Holi celebration is complete without a sip of a refreshing glass of Thandai. Honestly, nothing beats the summer heat better than this awesome Homemade Rose Thandai! 

Holi has been celebrated in India since time immemorial and it gives people a chance to let loose and enjoy themselves. What enhances the spirit of Holi is the tradition of drinking Thandai along with other delicacies such as gujiya, mathri, malpua, puranpoli, dahi vadas, etc.

As the name suggests, Thandai is a refreshing milk beverage which helps you cool your system almost instantly and serves as a quick source of energy in this scorching summer heat. So let’s #LevelUp this Holi by preparing some homemade Rose Thandai with natural ingredients!

What You Will Need

  • Skimmed Milk – 1 ½ liter 
  • Blanched Almonds – ¾th cup 
  • Poppy Seeds – 3-4 tbsp 
  • Blanched Pistachios – 3-4 tbsp 
  • Soaked Melon Seeds – 3 tbsp 
  • Cardamoms – 4-5 green 
  • Black Peppercorns – 8-10 
  • Dried Rose Petals – 1-2 tbsp 
  • Cinnamon – 1 inch 
  • Saffron – ½ tsp 
  • Sugar – 1 cup 
  • Chia Seeds (optional) – 1-2 tsp  

For Serving & Garnishing:

  • Kulhads (clay mugs) 
  • Finely Chopped Pistachios 
  • Rose Petals 

How to Prepare 

  1. Pour milk in a pan and bring it to boil. Keep stirring it. 
  2. On the side, add the almonds, pistachios, poppy seeds, melon seeds and 2-3 tbsp of warm milk to the grinder jar and grind it till it turns into a smooth paste. Take that paste out into a bowl.
  3. In the grinder jar, add the green cardamoms, black peppercorns, rose petals and cinnamon. Grind them till it turns into a fine powder.
  4. Add saffron to the milk followed by sugar and stir till the sugar melts. 
  5. Add the smooth paste of nuts and seeds and mix it well. 
  6. Add the dry powder of spices with rose petals and let it boil for 5 minutes. 
  7. Pour it all into a jar or a vessel and add the chia seeds once the milk is at room temperature and not hot.  
  8. Let it cool in the refrigerator.  
  9. Serve it chilled in kulhads and garnish with finely chopped pistachios and rose petals.

Nutritional Benefits of the Homemade Rose Thandai 

Each ingredient added to this recipe has its own importance and all together, this is one of the healthiest drinks out there. 

  • Milk is the best source of calcium and good quality protein. Along with these, it also has Zinc and Phosphorus. Cold milk also acts as an antacid.
  • Almonds, Melon Seeds, Cashews and Pistachios are loaded with healthy fats, Magnesium & acts as a good quality source of protein.
  • The spices used are packed with nutrients such as Zinc, Magnesium, Calcium and Iron. They have antioxidants which helps one stay away from diseases.
  • Poppy seeds are a good source of Iron, Phosphorus and Fiber along with Vitamin B and Linoleic Acid.
  • Saffron provides antioxidants. It is a potent antidepressant, antiseptic and is good for digestion. 
  • Rose Petals are rich in Vitamin C, D, E & K along with malic acid and pectic which helps in building immunity. Most importantly, it strengthens the digestive function and gives a cooling effect to the body.

If you want to make this recipe healthier, you can add fennel seeds instead of rose petals. It would be wise to choose Thandai without Bhang. Do try this nutrient-loaded recipe and let us know what you think about it in the comments below! For hair and skincare tips, how to prepare your own colors and post celebration detox tips, speak to our coaches by subscribing for Personalised Health Coaching here. 

Wish you all a Happy Holi! 

#BeTheForce 

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Getting Along with Difficult Family Members

difficult family members

When a friendship gets toxic or it starts to impact one’s peace of mind, one can choose to move on and change the status of the relationship from “friends” to “not friends anymore”, but family relations are a different story altogether. Whether you like them, dislike them, find them needy, toxic or frustrating, the relationship is often there to stay. Family relationships can be complicated with their unique histories and their potential to significantly impact the quality of our lives. So how do you deal with close family members who drive you mad?

First, every relationship involves two people and if we are talking about a relationship of your life then YOU are a 50% stakeholder. While it may seem like your relationship is like a car with the other person driving it and you relegated to being a hapless passenger, in reality, a relationship is more like a boat that requires two people to row, to keep it moving. So, despite how you feel, you do have an influential role to play in the ongoing and future quality of the relationship. Here’s a list of 7 steps that you can take to make things better:

1. Stop trying to change this person

When we witness the family member behave, repeatedly, in ways that we disapprove of, we would inevitably want to change them. There are three reasons why this strategy will bomb. One, it is practically impossible to change the behavior of another person unless they are motivated to change. Secondly, the constant need to change someone and the equally consistent failure to do so, can leave you feeling deeply frustrated and deteriorate the situation further. Thirdly, the more you point out mistakes or make suggestions for improvement, the more they will see it as your way of rejecting them and they could feel resentful or inadequate. Hence a better strategy would be to consider modifying your own thoughts and responses, so as to feel more at peace.

2. Recognize the trigger points and refuse to rise to the bait

There are bound to be certain topics that tend to drive you and probably even the other person into a tizzy. Identify these in advance and reflect on how you would ideally want to respond to them whenever they come up. Steer clear of engaging in heated arguments around these subjects. Whenever it does come up, pay attention to your breath and the rising temptation to react emotionally. Keep breathing deeply and exhaling completely and allow the moment to pass without an outward reaction. If possible convey to the other person in an even and firm tone that you would prefer not to talk about the matter or that you would prefer to do it later, when you are in a better frame of mind. If the other person still continues, repeat your message and move away physically.

3. Slowly wipe out the toxicity in the relationship

It may have been weeks or months or even years since you had a happy or positive interaction with the family member in question. But it doesn’t have to stay that way. Take out time to list down the things that you like or had liked about this person, including the smallest and most insignificant of their positive characteristics. You may not be very motivated to think about this person’s positive traits but make the list anyway. Whether it is their warmth towards kids, trusting you with their finances, keeping things tidy, remembering dates important to you, getting repair work done, every single thing counts. Once you have the list, make a note every time you see these behaviors and genuinely appreciate these acts. Start small by acknowledging it to yourself and slowly progress towards expressing the appreciation to them verbally. Initially it may feel awkward. But as you continue it will feel more natural and easier. Genuine appreciation and acknowledgment are powerful ways of making people feel more valued and loved and create connection.

4. Review the story you are telling yourself

Thinking “My sister always makes fun of me because she loves putting me down and feeling superior” will make one feel resentful and hurt; A thought like “my husband keeps nagging me because he doesn’t trust me to do a good job” could lead to feelings of sadness and helplessness; Another thought like “my daughter doesn’t spend time with me because she thinks I am boring and stupid” may leave one feeling upset and powerless. The fact that your sister jokes about you may have nothing to do with you and may be her way of trying to keep things light; a nagging spouse may be doing so to hold on to a sense of connection. Similarly, the daughter’s indifference may have little to do with your capabilities as a parent and more to do with her preoccupation with what’s going on in college. Write down your assumptions and question their validity. As you can see, changing the narrative inside our heads has the power to change the way we feel. Opting for the most charitable interpretation of the other person’s actions can be empowering for you and lead to more harmony.

5. Listen deeply

Especially with family members we do not use our listening skills well. We judge them far more than the people we meet less often. Hence, even before they have completed a sentence we jump to conclusions about their message and their intent. Try to really listen. Don’t interrupt. Instead of thinking up of a fitting comeback, pay attention to what they are trying to convey. What are they feeling as they are speaking? What emotional need are they wanting fulfilled? Listening is a fundamental way of making a person feel respected and valued. This helps the speaker to calm down, become less defensive and if they feel fully listened to, they may even be willing to listen to your point of view. Good listening goes a long way in calming things down.

6. Have compassion – for yourself and for them

Charity begins at home and compassion begins with self. When you try to attempt the above steps there will be times when you don’t succeed and feeling frustrated as a result is only expected. Whenever you feel frustrated, remind yourself that you are suffering too. Offer yourself words of empathy, love and comfort. Here’s an example of how to offer yourself compassion – silently say to yourself, “This is painful for you. You are human and all humans make mistakes. I am here for you and I love you!”

When you practice compassion with yourself, it becomes easier to feel compassionate to others. Remember that they are doing the best they can, based on what they know and believe. They too want to live a good life and feel loved and valued by others.

7. The “Brahmastra” (ultimate weapon)

There are those times when a family member will keep saying hurtful things and/or continue to ceaselessly complain despite your repeated requests to stop. At this point, visualize the pain inside of that person and mentally keep sending them love and blessings. It may sound counterintuitive and silly. But this one method cannot fail you. As they continue with their rants, keep repeating words of love or blessings like “I love you, I love, I love you” or “May you find peace, healing and joy. May you find peace, healing and joy”, mentally. Visualize a loving energy flowing from your heart to theirs while doing that. You will feel a change in them, as well as yourself.

If all else fails and you still feel triggered by this family member, consider shifting your residence (if that is an option), at least temporarily. Even close family relationships may sometimes be beyond repair. In such cases the kindest thing you can do to yourself and the other, is to move away and with time forgive them and yourself. Remember that it is not people who are difficult, but contradictory views and behaviors that get challenging. At times the change required may be in you and not the other. It is easier to blame others for our frustrations than to bring about change in ourselves. Staying a victim can be a subconscious coping mechanism to avoid taking responsibility. That is not always the case though.

In conclusion people are designed to be different. These differences have the potential to make life more meaningful and interesting. Conflicts and disagreements, thus give us opportunities to widen our world view, transform our relationships and help us grow.

We hope this article helps you! Do leave your thoughts in the comments below. For more on Mental Health and Emotional Wellness, check out Healthy Reads or 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

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 […]