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Natural Skincare For Healthy, Glowing Skin!

Natural SkincareOne is always on the lookout for that “miracle cream” that will make our skin glow and brighten our complexion. Most of us, in a literal sense, abuse our skin. We expose our facial skin to various creams, lotions and skincare treatments. We often take it for granted, yet our skin is a vital organ that regulates our body’s temperature and protects us from bacteria and viruses that cause infectious diseases.

We often give much attention to our facial skin for obvious reasons. But, we should definitely try to maintain and keep our entire skin healthy rather than focusing only on the face.

There are many superficial skincare treatments available in the market to bring a glow to your skin. However, as a dietician, I will be showing you ways to keep your skin healthy with foods found in your kitchen itself.

You will be surprised to know that there is a strong link between the food you eat and the health of your skin. Your food choices are literally reflected on your skin!

Vitamins

Vitamins like B complex, A, D, E, and C are known to play an important role in maintaining healthy skin. Many of these function as antioxidants or are found in foods rich in phytochemicals. These properties help protect the skin from oxidative damage caused by stress, pollution, and the body’s own internal reactions, as well as helping to ward off bacterial and viral invasions.

Nutrition Tips for Skincare

  • Eat at least 5-6 servings of fresh fruits and vegetables daily
  • Make your salad more colorful! The more colors you add, the more it benefits your skin
  • Try drinking Amla (Indian Gooseberry) juice every day. I would say, “An Amla a day, keeps the dermatologist away”
  • Drink fresh fruit juices. Try a different juice every week. For instance, juices you could try include Cranberry, blueberry and orange juice, etc.

Supplementation for Skincare

Supplementation helps in maintaining healthy skin. Beyond just cosmetics, many dermatologists now recommend nutritional supplements to tackle issues like acne. Supplementation with multivitamins and omega-3 fish oil capsules has shown positive effects on skin.

Supplementation is needed when a person’s daily requirement of a certain nutrient is inadequate. Hence, before starting off with any nutritional supplement, consult your dietitian.

Foods to Avoid

As mentioned above, the kind of food we eat reflects on our skin. Junk food, fatty foods, carbonated drinks, alcohol, and refined products affect your skin. This can be attributed to the fact that these foods have a negative impact on health by hindering the absorption of certain nutrients. Also, smoking can accelerate the ageing process, causing premature wrinkles.

Water Intake

This is tried and tested all over and also considered a “Gharelu Nuska” – meaning home remedy. Drinking enough water and maintaining good hydration retains the moisture of the skin. Drinking adequate water clears out toxins and waste from the body, keeping it healthy. This is, in turn, reflected in the skin.

Stress and Sleep vs. Skin

Ever wondered why you can see acne on your face when you are stressed? Research has shown a positive link between stress and its effects on the skin. Getting a good night’s sleep and de-stressing yourself from the everyday routine can be helpful and can also improve your skin. Insufficient sleep causes dark circles around the eyes.

Early morning yoga outdoors will not only reduce your stress level but will also give you your daily dose of Vitamin D. There is research that shows a strong link between stress and skin ageing. I am sure nobody wants to look old, right? Try de-stressing yourself every time you find it’s taking a toll on your health.

Exercise and Skincare

It is the key to healthy skin! We are well aware of the benefits of exercise and cardiorespiratory fitness, but little do we know about its effect on the skin. Regular exercise helps in regulating blood flow to our entire body, especially the skin. Blood not only carries oxygen but it also carries nutrients to our cells. By increasing the blood flow, exercise nourishes skin cells, keeping them healthy and vital!

Nutrition is one of the important components that modulate the vibrancy of your skin. As a dietician, I believe we should stop taking our skin for granted. We need to think beyond creams, makeup, and laser treatments. Nourish your skin not through chemicals but with proper nutrition, regular exercise, and good sleep!

We hope you found these insights helpful in your journey to healthier, more vibrant skin. Feel free to share your thoughts in the comments below. For more skincare tips and guidance, explore Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Unable to Lose Weight? 7 Secrets for Sustainable Weight Loss

lose weightHave you ever found yourself doubting whether you’ll ever reach your weight loss goal? How many times have you been tempted to give up? Despite your best efforts—following exercise routines, eating right, controlling cravings—the results just don’t seem to show.

If that sounds familiar, you’re not alone. Many people struggle with weight loss even when they feel they’re doing everything right. But here’s the truth: there’s more to it than just diet and exercise.

Let’s uncover 7 powerful yet practical secrets to sustainable weight loss.

1. Focusing on a Single Number

Do you check your weight often and feel disappointed?

Weight loss isn’t only about the number on the scale – it’s about fat loss and muscle gain. Your body composition, ethnic background, and muscle mass all affect the number you see. That’s why tools like Body Composition Analysis (BCA) give a more accurate picture. Aim to do one every month, and track waist and hip measurements every 15 days for better insights.

 2. Setting Unrealistic Goals

Aim for slow and steady weight loss – about 1.5 to 2 kg per month. It’s easier to achieve and maintain. Crash diets and short-term fixes may give quick results, but they’re rarely sustainable.

Set tangible, measurable goals, and back them with a clear plan. If you’re unsure, seek guidance from a certified coach to help you track progress effectively.

 3. Sitting for Too Long

Exercising for an hour daily but not seeing results? The culprit might be your sitting time.

Research suggests that sitting continuously for long periods can slow metabolism, stiffen joints, and lead to back pain—similar in risk to smoking! Break the cycle: stand, stretch, or walk every 30 minutes. It adds up over the day.

 4. Poor Sleep Habits

Adults need 7-9 hours of sleep per night. It’s when your body repairs tissues, processes information, and balances hormones.

Inadequate sleep not only makes you crave junk food, but it also disrupts your circadian rhythm, leading to weight gain. For best results, try to sleep between 10 pm and 6 am – your body responds best during these “golden hours”.

 5. Stress Management

Are you stressed about not losing weight? Ironically, that stress might be the reason.

Stress raises cortisol levels, which promotes fat storage – especially around the belly. It also interferes with sleep and triggers ghrelin, the hormone that increases hunger even when you’re not truly hungry.

Chronic stress can also lead to emotional eating, fatigue, and even anxiety or depression. Managing it through meditation, breathing exercises, or time outdoors can do wonders.

 6. Low Water Intake

Many people mistake thirst for hunger. A simple glass of water may be all you need instead of a snack.

Set a habit: drink one glass of water before every meal. Stay well hydrated throughout the day, especially before, during, and after workouts.

7. Nutrient Deficiencies

Deficiencies in Vitamin B12 and Vitamin D3 can hinder fat loss.

  • Vitamin B12 helps convert fat, protein, and carbohydrates into usable energy.
  • Vitamin D3 plays a role in limiting fat storage and improving mood and muscle function by increasing serotonin and testosterone.

Shockingly, up to 50% of the global population may be deficient in Vitamin D. It’s worth testing and supplementing if needed.

Still searching for that “magic pill”? The truth is, there’s no quick fix – but combining these 7 steps can create real, lasting change. Stay consistent, stay patient, and stay kind to your body.

For more tips, visit our Healthy Reads section or get expert guidance by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Start Living, Stop Dieting

drink-more-waterDiets don’t work. They just don’t. You lose weight, and a few months later, it’s all back—sometimes with a little extra.

The ‘diet game’ leads to frustration, guilt, starvation, and social isolation. It begins to dominate conversations at every gathering—someone’s always talking about their weight, their new diet, or envying someone else’s transformation. And slowly, insecurity creeps in. Self-worth becomes tied to a number on the scale.

But here’s the truth: your weight doesn’t define your worth.

The Illusion of Quick Fixes

Now take a moment and really think—if it took you a year or more to gain the extra weight, is it realistic to expect a miracle fix in 3 or 6 months? The human body doesn’t work like that.

If you’re struggling with weight, the first thing to do is reflect. Think about the habits and behaviours that have crept in over the months or years:

  • Extra coffees or sugary drinks
  • Skipping workouts
  • Bigger portions
  • Frequent takeaways or dinners out
  • Mindless snacking
  • Long work hours or disrupted sleep
  • Holiday indulgences

Write it all down. Your solution is in that list. Reduce. Cut back. Add. Shift. You don’t need a specialist to tell you what’s right. Your lifestyle already holds the answers.

One Change Can Spark a Transformation

The most powerful insight from recent research is this:
Even one positive lifestyle change a month, if sustained consistently, can create a ripple effect in your overall health.

You don’t need to overhaul everything overnight. Pick one habit, build it into your routine, and let it settle before moving on to the next.

Some examples:

  • Drink more water
  • Reduce portion sizes
  • Eat fewer processed foods
  • Move your body more often
  • Sleep 7+ hours
  • Cut back on sugar or alcohol
  • Add more fruits and vegetables
  • Practise daily gratitude or breathwork
  • Keep dinner light
  • Stretch before bed

It’s not about extremes. It’s about sustainable, small shifts—ones that make you feel good, not deprived.

Ditch the Fads, Choose What Feels Right

Burning fat and building health is multi-factorial. A diet alone won’t get you there. And if you’re following something you don’t understand or believe in, you’re less likely to stick with it.

Instead, choose what resonates with you. Know your ‘why’. What truly motivates you to feel better, move more, or change the way you eat? Then build from that place—one step, one habit, one victory at a time.

Lasting health doesn’t come from quick fixes or fads—it comes from consistency, patience, and belief in yourself. Stop obsessing over the diet. Start reconnecting with your body, your choices, and your values.

You deserve to feel good in your skin, at your own pace. So start small, stay kind to yourself, and remember:

Real change comes from living—not dieting.

#BeTheForce

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Uric acid and seven ways to reduce it

uric acid

You may have heard people mention they suffer from ‘Gout.’ Gout is a condition marked by abnormal metabolism of uric acid, leading to excessive amounts of uric acid in the tissues and blood.

Uric acid is a byproduct of the metabolic breakdown of purine nucleotides. High levels of uric acid in the bloodstream can result in gout. It is also linked to other health issues, such as kidney stones and diabetes.

Normal uric acid levels range between 3.5 and 7.2 milligrams per deciliter of blood (mg/dL).

Here are seven tips to help reduce uric acid levels:

  1. Increase Water Intake – Staying hydrated is key to flushing out uric acid. When your body is well-hydrated, uric acid crystals are less likely to form. Drink at least 3-4 liters of water daily to help eliminate uric acid from your system. You can also include buttermilk, coconut water, lemon water, and green tea to boost your overall fluid intake.
  2. Reduce Purine-Rich Foods – Uric acid is formed by the breakdown of purines, a type of protein. While purines are naturally produced by the body, they are also found in foods like red meat, mushrooms, baked goods containing yeast, and fermented products. Opt for foods like lentils, split dals, milk, and egg whites to maintain healthy protein intake.
  3. Eat High Fiber Food – Fiber helps absorb uric acid in the bloodstream, allowing it to be easily eliminated through the kidneys. Good sources of fiber include fruits, vegetables, whole grains, and whole grain products, which should be chosen over refined products.
  4. Avoid Caffeine and Alcohol – Caffeine (found in coffee, tea, and certain soft drinks) and alcohol hinder the excretion of uric acid by binding to it. Reducing your intake of these can improve uric acid removal from your system.
  5. Consume Vitamin C-Rich Foods – Vitamin C aids in the excretion of uric acid. Citrus fruits, bell peppers, cabbage, amla (Indian gooseberry), and guava are excellent sources of Vitamin C and can help lower uric acid levels.
  6. Limit Sugar Intake – Excess sugar can interfere with the excretion of uric acid. Studies have shown that drinking 300 ml of sweetened beverages daily can increase the risk of gout by 13%.
  7. Try Apple Cider Vinegar – Apple cider vinegar contains acetic acid, which turns alkaline in the body, helping to dissolve uric acid crystals and preventing them from recurring. It also reduces joint inflammation and swelling, improving joint flexibility.

Reducing uric acid levels is crucial for managing gout and preventing associated health issues like kidney stones and diabetes. By making these simple lifestyle adjustments, you can lower your uric acid naturally and maintain better overall health. Do try these tips and share your thoughts in the comments below! For more health tips, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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 […]