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July 20, 2023 By GOQii Leave a Comment

हाइपरटेंशन को नियंत्रित करने के लिए 5 सरल जीवनशैली परिवर्तन

हाइपरटेंशन जिसे हम हाई ब्लड प्रेशर या उच्च रक्तचाप के नाम से भी जानते हैं। अब तक, जो भी अपने स्वास्थ्य के बारे में जागरूक है, वह हाइपरटेंशन के बारे में ज़रूर जनता है। यदि आप नहीं जानते हैं, तो हाइपरटेंशन मुख्य रूप से हाई ब्लड प्रेशर  (उच्च रक्तचाप) का दूसरा नाम है। ब्लड प्रेशर वो बल है जो रक्त ब्लड वेसेल्स की दीवारों के विरुद्ध लगाता है। बल ब्लड वेसेल्स (रक्त वाहिकाओं) के प्रतिरोध पर निर्भर करता है कि हृदय को कितनी मेहनत करनी पड़ेगी। हाइपरटेंशन कार्डियोवैस्कुलर डिजीज, स्ट्रोक सहित, हार्ट अटैक, हार्ट फेलियर और अनुरिस्म का प्रमुख जोखिम कारक है।

120/80mmHg के नीचे की रीडिंग को एक श्रेष्ठ ब्लड प्रेशर मन जाता है, जबकि 140/90mmHg से अधिक की रीडिंग को आमतौर पर उच्च माना जाता है। ब्लड प्रेशर को नियंत्रण में रखना बेहद जरूरी है। लाइफस्टाइल मैनेजमेंट हाइपरटेंशन के लिए मानक और फर्स्ट लाइन उपचार है।

हाइपरटेंशन को नियंत्रित करने के लिए 5 जीवनशैली परिवर्तन :

  1. शराब को छोड़ो, सिगरेट को बंद करो: बहुत अधिक शराब पीने से ब्लड प्रेशर बीमारी के स्तर तक बढ़ सकता है। एक बैठक में 3 से अधिक ड्रिंक्स (पेय) लेने से अस्थायी रूप से आपका ब्लड प्रेशर बढ़ जाता है। इसे नियमित रूप से दोहराने से लॉन्ग टर्म परिवर्तन हो सकते हैं। अत्यधिक शराब पीने वाले जो ब्लड प्रेशर को कम करना चाहते हैं उन्हें सलाह दी जाती है कि वे बहुत उच्च ब्लड प्रेशर के जोखिम से बचने के लिए 1-2 सप्ताह में शराब का सेवन धीरे-धीरे कम करें। इसके अलावा, आपके द्वारा धूम्रपान की जाने वाली प्रत्येक सिगरेट ख़तम किये जाने के बाद भी कई मिनटों तक आपके ब्लड प्रेशर को बढ़ा सकती है। इसे रोकने से आपको अपना बीपी सामान्य करने में काफी मदद मिल सकती है। धूम्रपान छोड़ने से हृदय रोग का खतरा कम हो सकता है और कुल मिलाकर आपके स्वास्थ्य में भी सुधार हो सकता है।
  2. तनाव से दूर रहें: जब आप तनावपूर्ण स्थिति में होते हैं तो आपका शरीर कई हार्मोनस का उत्पादन करता है। ये हार्मोन अस्थायी रूप से आपके ब्लड प्रेशर को बढ़ाते हैं जिससे आपका दिल तेजी से धड़कता है और आपकी ब्लड वेसल्स को सिकुड़ने पर मजबूर कर देता है। लेकिन जब आपका तनाव दूर हो जाता है तो आपका ब्लड प्रेशर सामान्य हो जाता है। हालांकि, ब्लड प्रेशर में बार-बार अस्थायी स्पाइक्स आपके ब्लड वेसल्स, हार्ट और गुर्दे को एक तरह से लॉन्ग टर्म ह्यपरटेंशन के समान नुकसान पहुंचा सकता है। सप्ताह में 3-5 बार 30 मिनट तक व्यायाम करने से ये तनाव कम हो सकता है, योग और ध्यान आजमाएं, भरपूर नींद लें और खुश रहें। अगर आपको योग और ध्यान में मदद की ज़रूरत है, तो GOQii Pro पर विशेषज्ञों द्वारा आयोजित लाइव, इंटरैक्टिव सेशंस में शामिल हो सकते हैं। आप GOQii ऐप के जरिए क्लास बुक कर सकते हैं।
  3. सोडियम का सेवन कम करें: यदि आपको ह्यपरटेंशन है तो आपके आहार में सोडियम की थोड़ी सी भी कमी आपके हृदय स्वास्थ्य में सुधार कर सकती है और ब्लड प्रेशर को 5-6mmHg तक कम कर सकती है। सामान्य तौर पर, अपने सोडियम सेवन को प्रति दिन 2300 मिलीग्राम या उससे कम तक सीमित करें। हालांकि, अधिकांश वयस्कों के लिए एक दिन में 1500 मिलीग्राम सोडियम का कम सेवन आदर्श है। 1500mg = प्रति दिन 1 चम्मच से कम नमक। अपने आहार में सोडियम को कम करने के लिए, नुट्रिशन लेबल पढ़ें, कम सोडियम वाले खाद्य पदार्थों का चयन करें, नूडल्स, सूप, चिप्स, बिस्कुट आदि जैसे प्रोसेस्ड और पैकेज्ड खाद्य पदार्थों से बचें। अपने भोजन में स्वाद लाने के लिए हर्ब्स और मसालों का उपयोग करें। सोडियम का सेवन धीरे-धीरे कम करें, आपका तालु (पेलेट) समय के साथ एडजस्ट हो जाएगा।
  4. अधिक फल और सब्जियां: सैचुरेटेड फैट और कोलेस्ट्रॉल से बचने के साथ-साथ साबुत अनाज, फलों, सब्जियों और कम फैट वाले डेयरी से भरपूर आहार खाने से आपका ब्लड प्रेशर 11 mmHg तक कम हो सकता है और यह ह्यपरटेंशन में एक राम बाण का काम करता है। इस खाने के प्लान को DASH (Dietary Approach to Stop Hypertension) डाइट के रूप में जाना जाता है। फल और सब्जियां पोटेशियम का सबसे अच्छा स्रोत हैं और यह ब्लड प्रेशर पर सोडियम के प्रभाव को कम करने में मदद कर सकते हैं। रोजाना फल और सलाद खाने की कोशिश करें। सब्जी + फलों की स्मूदी एक बेहतर विकल्प है। अपनी स्मूदी में चुकंदर भी शामिल करने की कोशिश करें, ये ब्लड प्रेशर को कम करने के लिए जाने जाते हैं। ब्लड शुगर की समस्या वाले व्यक्तियों को चुकंदर खाने से पहले अपने डॉक्टर से सलाह ले लेनी चाहिए।
  5. नियमित रूप से व्यायाम करें: व्यायाम को आदत बनाने से आपके ब्लड प्रेशर को कम करने में मदद मिल सकती है। आपको जिम जाने की ज़रूरत नहीं है, लेकिन बस इतना सक्रिय होना है कि आपकी साँसे तेज़ हो जाएँ और दिल की धड़कन थोड़ा बढ़ जाये और इसके लिए आप कुछ तरीकों का इस्तेमाल कर सकते हैं जैसे कि तेज चलना, जॉगिंग, तैराकी या बाइकिंग। सप्ताह में 5 दिनों के लिए दिन में कम से कम 30 मिनट के लिए मध्यम गतिविधि करें। यह तनाव कम करने और ऊर्जा के स्तर में सुधार करने का एक शानदार तरीका है। ह्यपरटेंशन का पता चलने पर शारीरिक गतिविधि कैसे और कब शुरू करें, इस बारे में अपने डॉक्टर या कोच से सलाह लें।

हम आशा करते हैं कि जीवनशैली में ये बदलाव आपको हाई ब्लड प्रेशर का मैनेज करने और रोकने में मदद करेंगे! नीचे टिप्पणी में अपने विचार साझा करें!

एक स्वस्थ जीवन शैली जीने के बारे में अधिक जानकारी के लिए, यहाँ GOQii कोच से बात करें।

May 10, 2023 By Seema Mukund 19 Comments

How Cardamom Can Help You Fight Hypertension!

cardamomCardamom, also known as the ‘Queen of Spices’, is a strong aromatic spice used in some traditional recipes in India and also some exotic dishes. This is not only used in cooking, but also has therapeutic value. This green pod is commonly grown in the mountainous regions of India and some countries in Asia. It usually comes in 2 varieties, Green (used for sweets and desserts) and Black (used for preparing garam masala). This minty, earthy spice is commonly known as ‘Elaichi” in North India and ‘Yelakki” in South India.

It is consumed in the following forms:

  • As pods with seeds inside
  • Ground powder
  • Essential Oil
  • Capsule (herbal supplement)

How Does Cardamom Help Fight Against Hypertension? 

There are many studies conducted so far that have suggested that Cardamom supplementation will help in controlling blood pressure. 

  • Its natural phytonutrients have antioxidant and anti-inflammatory properties. It increases the dilation of blood vessels and helps in easy flow of blood through the arteries, which in turn increases blood circulation and helps control blood pressure.
  • Another probable reason is that it acts like a natural diuretic, a substance that promotes urination to remove water that builds up in the body and controls the sodium and potassium levels that elevate the blood pressure. 
  • Cardamom essential oil is magical! It has a refreshing and soothing fragrance that helps elevate mood. It reduces anxiety and depression and produces a calming effect. This reduces stress induced blood pressure.
  • It is also rich in fiber, helps to control cholesterol and in turn, controls blood pressure. 

How Can You Incorporate It In Your Food? 

Cardamom is very versatile. It is usually added in teas, milk, milkshakes, deserts and is also used as a mouth freshener. The calorific content, fat percentage of the foods should be taken into account while including it for reducing blood pressure. (You may consult your GOQii Coach for it).

Some other methods that can be used to control blood pressure using Cardamom are:

  • Add a pinch of cardamom in 1 glass of warm water and have in the morning
  • Crush 1 cardamom and brew with Tea/ coffee
  • Add ¼ tsp of cardamom powder to breakfast cereals like oats and muesli
  • Sprinkle fresh cardamom powder on top of salads
  • Chew on 1 Elaichi seeds for 5 minutes after every meal
  • You can mix cardamom powder with 1 cup curd/buttermilk and have it along with your meal or as a mid-morning snack
  • As a natural detox: ½ lemon + ½ tsp cardamom powder + salt in 1 glass water
  • Cardamom oil is used in aromatherapy: As a diffuser, in a massage blend oil

We hope this article helps you! For more on nutrition and controlling lifestyle diseases, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

#BeTheForce 

November 13, 2021 By GOQii 3 Comments

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! To help you manage diabetes effectively, reach out to our experts by subscribing for GOQii’s Diabetes Care Program here: https://store.goqii.com/diabetescare

#BeTheForce

May 17, 2019 By Dr. Viral Thakkar 1 Comment

Hypertension: Know it to Avoid it

Hypertension Day

Keshav, 38 years, is a party person. Weekdays, he works 12 hours a day, and weekends, are for partying only. He has been partying a lot recently, enjoying his financial success. However, a couple of days back, he was diagnosed with hypertension (BP 170/100mm of Hg).

Keshav is tensed and scared. For now, his doctor suggested lifestyle modifications. Since he wants to take up the responsibility for his health, he came across GOQii VITAL (tracks BP & Heart Rate among other features). He also downloaded the GOQii App, went through the website and read up on hypertension/blood pressure.

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the work being done by the heart and the resistance of the blood vessels. The normal blood pressure is 120(systolic)/ 80(diastolic) mm of mercury (mmHg), but hypertension is higher than 140/90 mmHg. As reading keeps on fluctuating, one must take minimum 3 readings at least 2 hours apart to label chronic hypertension.

  1. Primary Hypertension could be due to plasma volume and activity of the hormones that regulate blood volume and pressure or environmental factors
  2. Secondary hypertension has specific causes and is a complication of another problem which could result from diabetes, overactive thyroid gland, Cushing syndrome, which can be caused by corticosteroid drugs, hyperparathyroidism, which affects calcium and phosphorous levels, pregnancy, sleep apnea, Obesity, CKD or kidney disease or pheochromocytoma, a rare cancer of the adrenal gland.

The Following Could Lead to Hypertension:

  • Stress
  • Cardiovascular disease, diabetes, chronic kidney disease, and high cholesterol levels
  • Alcohol and tobacco use is the cause of many health problems, not just hypertension
  • Hypertension is more common in people aged over 60 years even though many young people also have this disease
  • Being overweight or obese is a key risk factor
  • Men are prone to hypertension at a younger age and it is higher in older women. This might be due to men holding on to emotions and women tackling their stress better
  • Physical Inactivity is the key to be unhealthy! Move it, please! Manage your health with exercise!
  • If you take  salt-rich diet associated with processed and fatty foods, low potassium in the diet, you are at risk
  • A family history of high blood pressure and poorly managed stress can also contribute. But you can create your own destiny! Manage your diet, exercise and tackle your stress!

If you are in any of the above categories, I will be worried!

Your Daily Routine Should Be:

  1. When you open your eyes in the morning, be happy, grateful and chill!
  2. Say no to junk, and yes to raw veggies and fruits. Have a healthy breakfast, lunch and dinner. Your small snacks should consist of fruits, healthy snacks. Say no to junk!
  3. Avoid extra salts – The WHO recommends reducing intake to under 5g a day to help decrease the risk of hypertension and related health problems.
  4. Exercise regularly. At least 45 minutes every day. Dinner should be 4 hours prior to your sleep
  5. STOP alcohol and smoking
  6. Manage your body weight
  7. Pranayama is the key to manage stress. Yoga is amazing! Try it!
  8. For the ones who love numbers and track progress, you can manage your health and activity through GOQii Vital or the GOQii RunGPS (both readily available at a discount from the GOQii Health Store within the GOQii App)

Even if you are fit, please keep in mind that if undetected, it can cause damage to other organs as well. Hence, have your blood pressure checkup regularly. Long-term hypertension can cause atherosclerosis. This formation of plaque results in the narrowing of blood vessels making it hard for the heart to pump blood!

Hypertension-Related Atherosclerosis Can Lead To:

  • Heart failure/Heart attacks
  • An aneurysm or an abnormal bulge in the wall of an artery that can burst, causing severe bleeding and in some cases, death
  • Kidney failure or Stroke
  • Hypertensive Retinopathies in the eye, which can lead to blindness

The best way to deal with hypertension is to be mentally and physically healthy. Be stress free, happy and take care of your physical body. This will help your overall fitness and not just hypertension.

Please ensure that the medication is taken as per the advice of your doctor and remember that lifestyle modification is the key!

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Kuntal Goswami - GOQii Health Stories

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect … [Read More...]

Ram Sharma - GOQii Diabetes Care

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]

Ashima Dalela

Ashima Dalela Beats Gut Health Issues and Anxiety With GOQii

You might have heard the saying, “Almost all diseases begin in the gut.” If gut health issues are left unchecked, it can get worse and affect your mental health too. Our Player Ashima Dalela suffered from gut health issues which led to severe anxiety and she visited around 15 doctors who were unable to identify […]

Nitya Kishore Upadhyay

How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take […]

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