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Diet & Exercise: How Timanna Gudi Battled Diabetes

Timanna GudiAccess to medication is easy! We live in a day and age where even a sneeze can be seen as a good enough reason to swallow a pill. The number of those pills only increase with time as health deteriorates. The more pills you swallow, the more you realize that they aren’t working. Without intervention, without data or without trying, you never realize that a pill is not the answer, it is your lifestyle! In the face of adversity, change is imperative. Here’s how 49 yr old Timanna Gudi made a positive U-turn!

Hailing from Hubli, Karnataka, this mechanical engineer by qualification worked with an MNC as a managing director. His job responsibilities and efforts placed immense stress on his wellbeing. Realizing this, he knew he had to quit. He did so 5 years back and started his own business. However, this did not change anything and his health problems continued.

Battling Diabetes

In 2008, Timanna Gudi was diagnosed with Diabetes. This was just one part of his struggle. Along with diabetes, he had to face hypertension and high cholesterol as well! He was immediately put on medication and with every visit to the doctor, his dosage only seemed to increase. He would have to get tests and visit the doctor every 3 months while his doctor only increased the number of medicines. With no concrete solution in sight, Timanna was only confused.

Making Lifestyle Modifications to Fight Diabetes

He happened to come across a talk by B M Hedge, Dean of Manipal Medical College and a renowned doctor. He said that people shouldn’t be visiting doctors for lifestyle diseases like diabetes and cholesterol. The medicines they need are available in their kitchens. Of course, medical assistance is required in case of an emergency but it must be supplemented by a healthy lifestyle. This got Timanna thinking…

He had lost his Dad and his elder sister to diabetes in spite of them being on heavy medications like him. He told himself that if his condition is a disorder, there should be a way to bring it in order! This very thought became the turning point which would pivot his life to balance and wellbeing.

He came to Pune  in 2011 and joined a therapy called Freedom from Diabetes. He managed to get rid of all his medicines in a matter of 40 days through diet control and some light exercise. From then on, he began advocating his approach to everyone who was affected by the same medical condition as his. He gave them hope that they too could change!

Joining GOQii and Being the Force

In 2018, he bought some equipment to perform exercises at home. He followed YouTube channels and performed his routine accordingly. However, he ended up with a frozen shoulder due to an incorrect position. This kept him from exercising for about 8-9 months.

In March 2019, a friend introduced him to GOQii. He was intrigued with the idea of coaches demonstrating exercises LIVE on the app. The GOQii app solved two of his needs i.e. exercise and nutrition. He was getting expert advice from topics relating to a healthy diet, lifestyle, meditation and so on. He saw GOQii as an opportunity to get back into routine!

He joined during the India Steps Challenge and began competing, clocking in 6000 steps a day. He initially started with basic walking and increased his target to 12,000 steps after he invited a few of his friends. Due to walking too much, he began losing a lot of weight and was underweight by 7kg. He was asked to stop walking and jogging completely. To keep the momentum of his physical activity going, he began strength training in order to build muscle mass.

He is a regular on GOQii Play. He watches Coach Tufail Qureshi, Coach Alistrair Fernandes and Coach Shweta Kariya, following the workout routines demonstrated by them on a daily basis. As his work requires him to travel often, he carries a resistance band in his luggage as suggested by Play Coaches. He feels that a resistance band is a handy equipment that can be used to target any body part!

Being lactose intolerant, he shifted to a vegan diet. This essentially means that he avoids milk, curd and cheese. He avoids processed foods like bread, biscuits, etc. He begins his day with a glass of green smoothie which is a wholesome blend of raw Spinach (Palak) or any other leafy vegetable coupled with Betel leaf, Pudina (Mint), Tulsi (Holy Basil), Curry Leaves, Cinnamon Powder, Black Pepper and one fruit along with soaked nuts and seeds.

He follows this up with 45mins to an hour of exercise. His breakfast is more protein-based which includes a dal-based Cheela or sprouts and salad. In between meals, he grabs a spoonful of any seeds or a cup of green tea. His Lunch includes a Roti, one bowl each of dal, vegetable and raw salad. He also drinks Apple Cider Vinegar, which he believes has helped in keeping his body more alkaline. His family mostly uses cold pressed virgin coconut oil instead of refined oil.

Opting For Natural Methods Instead of Medicines

Timanna Gudi reiterates that commitment is absolutely necessary. There is no way you can cheat or give in to temptations. He strongly believes that Diabetes is a medical condition which should be eradicated from India.

He says, “The medicines never stop and you just keep losing your vital organs to it slowly. However, everybody is different and not all solutions suit everyone. You need to go test and try before settling down with what suits you.”

He in fact, also got rid of his Acute Bronchitis, something which he suffered from since childhood which required him to use inhalers. He did so by practicing Pranayama (You too can reap the benefits of this wonderful practice. Here are 6 Variations of Pranayama and their Benefits)

In the course of his time fighting diabetes, he has also helped his younger brother reduce his sugar levels. He feels it is his duty to share the knowledge he has gained from his experience combating lifestyle disorders.

Timanna feels GOQii is a fantastic platform with lot of resources that can benefit anyone and everyone. He regularly shops on the GOQii Health Store and advocates the fact that you get good options at competitive rates.

We wish Timanna Gudi the best for his journey. If this story inspired you or if you are fighting your own uphill battle against a lifestyle disease, share your thoughts in the comments below!

#BeTheForce

 

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WHOLEHEARTEDLY HEART HEALTHY

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Death rates due to heart diseases continue to rise in India, claiming 1.7 million lives in 2016, as per the Global Burden of Disease report released exactly a year ago in September 2017. Recently, a national daily in India published a report stating that deaths in India due to heart disease have risen by 36% over the past 26 years. GOQii India fit report released early this year finds that there has been a rise in the number of lifestyle diseases among Indians. Of these, an increased number of people have high cholesterol with data showing an increase from 9.4% in 2016 to 10.1% in 2017.

Given the above statistics, Heart health is something that needs immediate attention. Today is World Heart Day and let us all be responsible and consciously make simple changes to our life to improve our heart health. In this blog, we have jotted down few simple lifestyle tweaks that you can implement in your life if you already have not done so.

  1. Love your couch a little lesser:

After a hectic workday at your desk, we love to get cosy on the couch, even though it isn’t the best thing to do. Did you know that people working desk jobs are more prone to contracting a heart disease than the others? You might begin to see the connection here. Yes, being physically active has a big impact on achieving a healthy heart. Start slow, even a short walk after every meal will help you in many ways. Along with improved blood circulation, factors like obesity and blood pressure can also be controlled by giving your body the exertion it craves.

    2. Toss the butt for good:

Kicking the butt is always tougher than picking up smoking. Smokers who try to quit, regress many times before leaving it completely and this is totally natural. But the determination to come back on a healthy track is what really matters. If you think you can’t do it alone, try counselling or other methods like nicotine patches, nicotine gum etc.  Forget heart health, if you want to be healthy in general, the time has come to say goodbye to your cigarettes.

    3. Stop stressing out:

We totally understand why you think it is impossible, considering our busy schedules and the endless deadlines which are caught in a loop. The problem is that high amounts of stress cause strain on the heart due to the release of adrenaline, making the heart beat faster and also narrowing your arteries. It also harms your heart indirectly by contributing to factors like blood pressure, cholesterol and obesity. To keep your stress levels in check, choose a program such as yoga, meditation etc. that’s convenient and suitable for you and stop stress from overpowering you.

      4. Keep the weight under control:

Overweight and underweight conditions like obesity or anorexia attract heart diseases easily. So calculate your Body Mass Index (BMI) to check for the category you fall in and if you do not fall under the normal category, you need to gain or reduce some weight. More than being healthy, a change like this will boost your self-confidence and help you feel more comfortable in your own skin.

      5. Eat Healthy To Stay Healthy:

This is one of the most important steps towards achieving a healthy heart. At the end of the day, it is what we eat that constitutes the state of our body. Most importantly, stay clear of saturated fats and oil as this increases the level of bad cholesterol in the blood, which is extremely bad for your heart. Foods like red meat and processed food with high sugar and corn syrup content are all to be frowned upon, to achieve a healthy heart. Eat a lot of fruits, vegetables and lean protein foods like skinless chicken and fish (not fried). This not only helps in maintaining a healthy heart but also increases your quality of life.

  1. Alcohol Consumption:

In the book “The Heart Truth” by Dr Aashish Contractor, it is stated that alcohol may be beneficial in raising good cholesterol (HDL) as well as other anti-oxidant properties when consumed moderately. If you are someone who hasn’t consumed alcohol before, please don’t start now thinking it’s good for your heart! But if you are someone who enjoys a drink or two, then do so in moderation. Dr Aashish personally defines moderate as one or two drinks, three days per week and the optimum amount of liquor to be 45ml a drink. It is important to remember that excessive consumption can cause harm and damage your heart and other organs. So drink responsibly folks!

  1. Stay positive, Stay Motivated:

Pessimism lurks in each and every one of us. Sometimes, we decide to give up not realising how close we have come to our goals. When maintaining a healthy heart or being healthy in general, it is very important to know what you want and be clear about it. Self-doubting is natural but steering through that phase keeping a positive mind towards it is difficult. Don’t be another brick in the wall, be the one to achieve and prove it is possible. GOQii wishes the best for all of you on this World Heart Day!

 

 

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Dehydration and your metabolism

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Water is the most important thing that we should never ignore. How many of us have been told that we should drink at least 2.5 to 3 litres of water every day or 8 glasses minimum. And, how many of us actually follow this? Most of us drink water only when we realize that we are very thirsty. But, ideally that should not be the case.

Don’t wait until you are thirsty to drink water. If you are thirsty, then it is already too late. The problem is that many of us have trouble deciding when we are thirsty.

I know I am thirsty when I feel sluggish or tired, experience mild headaches, have trouble concentrating or constipated. A dry mouth and a flushed or tired feeling are all signs that you could be thirsty, but you have realized it when it’s already too late.

‘Thirst’ is a tricky phenomenon to understand. The feeling of thirst is governed by the hypothalamus in the brain. It reads the salt levels in the body. When you are dehydrated, the salt concentration in your body rises. That triggers your thirst alarm. But, by this time, many of your vital organs are already severely deprived of water.

 Water is a miracle liquid. You are a mixture of water, protein and a myriad of molecules blended together to create a physical you. Two-thirds of your body is water. Cells, bones and blood both hold water and float in it. Muscles are 75% water.

 

You need water to enable your body to keep eliminating the toxins generated, to produce digestive enzymes, maintain healthy skin, hair, organs and to help your body absorb essential vitamins, minerals and natural sugars. Water also regulates your body temperature, cooling you down by evaporating through your skin. Even on a cold winter day your body will use and lose about 2 liters of water. Imagine how much greater that amount is on a hot summer day.

 The important point over here is to understand that less water or getting dehydrated frequently SLOWS DOWN YOUR METABOLISM.  A slow metabolism means slower fat loss and slumps in your energy levels and growth.

SIGNS OF DEHYDRATION:

  • Fatigue
  • Lethargy
  • Irritability
  • Headache
  • Blurred vision
  • Flushed skin
  • Lack of mental clarity
  • Constipation
  • Cystitis
  • Back pain
  • High cholesterol
  • Cellulite
  • Water retention
Don’t reach a point of dehydration.** Always carry a water bottle with you.
** Wake up to 500ml to 800ml of water every morning.
** Sip through the day and keep a bottle at your desk so you remember to drink in case you get busy.
** Remember, coffee is a diuretic, if you drink coffee you need to drink 2 cups of water post that.
** If you drink alcohol, drink one glass of water for every drink you have.

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