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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!

December 17, 2017 By Parwage Alam 11 Comments

Myths and Health Benefits of Meditation

Benefits-of-Meditation

Stress can be dangerous. Here is a link to a blog on Stress

http://goqii.com/blog/avoid-stress-lead-a-healthy-and-happy-life/

In this blog, I am going to talk about meditation and its health benefits in detail. Most foreigners  are it the Americans or the Europeans aren’t raised to sit and say “Om.” But, today whether it is outside of India or within our country at every nook and corner you can find a yoga and meditation centre. Meditation has gained millions of converts, helping them ease chronic pain, anxiety, stress, improve heart health, boost mood and immunity, and resolve a lot of medical issues even pregnancy problems.

According to doctors, any condition that’s caused or worsened by stress can be alleviated through meditation. Peace is something we all seek for or let’s say satisfaction is something we all long for. Satisfaction could be different for different people. For some satisfaction could mean happiness, for some it could be an achievement. The influence of external factors in our life largely decides our state of mind to be happy, sad or angry.

We often seek for happiness or peace in the outside world. People have their own ways of finding peace or relaxing their mind. Most common practice is going out of town or getting away from our usual routine. It’s very necessary to find peace within us as not everyone can afford to go out of station often. So here is what we can do and also save some money in the process to reach our goal of happiness and peace- MEDITATE.

Meditation you can transform the mind. Meditation doesn’t mean that you have to sit in a particular posture and focus on any single point on the wall or certain point. The definition of meditation is different for different people. If you ask me, meditation is the art of focusing our attention (100%) in one area. We all believe that our mind gets maximum rest while sleeping; however, the fact is that our mind gets to rest and relief while meditating.

Doctors who recommend meditation say that the relaxation response [from meditation] helps decrease metabolism, lowers blood pressure and improves heart rate, breathing, and brain waves. Tension and tightness seep from muscles as the body receives a quiet message to relax.

Articles in medical journals on Meditation indicate there is scientific evidence that shows how meditation works. In people who are meditating, brain scans called MRI have shown an increase in activity in areas that control metabolism and heart rate. Other studies on Buddhist monks have shown that meditation produces long-lasting changes in the brain activity in areas involved in attention, working memory, learning, and conscious perception.

There are some dangerous myths about meditation like:

1.          Meditation is a religion: Meditation is not related to any religion. However, meditation brings all religion together.

2.         Just relaxation: Meditation is not about just relaxation like sitting on your sofa or lying on your resting chair, meditation helps to produce specific chemical changes in the brain. For example, Transcendental meditation is known to cause the brain to release a soothing hormone known as prolactin.

3.         Sit in the lotus posture to meditate: There is a myth that meditating you should always sit in a lotus posture. However, while meditating it is more important to be comfortable and steady. You can sit cross-legged, on a chair, in a sofa – it is fine, but it is mandatory that you have to maintain the same position till you finish meditating.

4.         Meditation is for old people: Most of the people believe that meditation is only for people who have reached a certain age or for old people. That is so untrue. Meditation is universal and anyone can do it. It adds value to lives of people of all age groups. A study in the American Journal of Hypertension showed that teenagers who meditated for 15 minutes twice a day for four months were able to lower their blood pressure a few points.10 minutes of meditation in the morning clean your mind, it gives zeal and enthusiasm.

5.         Meditation is like hypnotizing yourself: Most of the people believe that Meditation is hypnotising you. But, that’s again false. In hypnotism no one is aware what he or she is going through, however, in meditation, you are always aware of each and every moment.

If you are feeling tense, tired, depressed or anxious or stressed, the one simple word I can suggest or recommend is ‘Meditation’. Five to 10 minutes of meditation will help you relax and get over your stress and restore your calm and inner peace.

Anyone can start meditating with a small practice. It’s really very simple and does not require you to visit therapists or a practitioner of meditation. It also does not require any equipment. You can practice meditation whenever and wherever you are – in office, home, on the bus or train, or waiting at the doctor’s clinic or even in the middle of a difficult business meeting.

Meditation works as a medicine of mind and body and produces a deep state of relaxation.  During meditation, we centralize our attention and get rid of the unwanted stress-causing thoughts. This process results in enhanced physical and emotional well-being.

Some great Benefits of Meditation:

Psychological Benefits: Reduces stress and anxiety, increases creativity and intelligence. Reduces depression, increases learning ability, reasoning and memory power, reduces irritability and moodiness, Feelings of vitality and rejuvenation, increase emotional control, self-esteem, alertness, Improves relationships and also concentration

Physiological Benefits: May help lower blood pressure, Prevents or relives any pain, boosts immune system- with meditation higher levels of antibodies are produced against the flu virus, according to the study in Psychosomatic Medicine, lowers blood cholesterol levels, improves airflow through the respiratory system, especially in those with asthma, Youngers your biological age.

Women can also benefit from meditation. Quoting a study from an article in WebMD, the article says that PMS symptoms subsided by 58% when women meditated. certain other issues such as anxiety, depression, and fatigue can also be reduced by a regular meditation program.

 

October 12, 2017 By Arooshi Garg 2 Comments

Plastics in food and its health hazards

feature_food_packaging_main

Have you ever given a thought to all the plastic in your home/kitchen? What could be the reason for alarming concern over usage of plastics in storing/serving/eating food?

You probably have an entire cupboard full of stuff, including reusable plastic containers that you use to store and reheat leftovers. After all, plastics are handy, lightweight, they store easily, and they’re cheap. We have been enslaved to plastic usage for the last few decades, and it is a useful material with many important uses. But, food storage, reheating, and serving is not among these uses. To reduce the risk that plastic chemicals will leach into food avoid cooking, eating, storing in plastic containers, even if the label says ‘microwave safe,’ or ‘oven safe’.

When it comes to plastic food containers, some are safer than others. You can tell what kind of plastic you have by looking at the ‘resin identification number’ located in a triangle on the product (check details in pic). Note that the triangle by itself does not mean that the plastic is recyclable. You need to look at the number in the triangle and check whether that plastic grade is safe for using or not.

  plastics in food

What is PLASTIC?

There’s no single substance called ‘plastic’. That term covers many materials made from an array of organic and inorganic compounds. Substances are often added to plastic to help shape or stabilize it. Two of these plasticizers are:

Bisphenol-A (BPA), added to make clear, hard plastic

Phthalates added to make plastic soft and flexible

BPA and phthalates are believed to be Endocrine disrupters. These are substances that mimic human hormones, and not for the good. When food is wrapped in plastic or placed in a plastic container and microwaved, BPA and phthalates may leak into the food. Any migration is likely to be greater with fatty foods such as meats and oils than with other foods. Whenever hot food or liquid is packed in a plastic bag there is an exchange of toxic chemicals into the food. Many restaurants, small food kiosks, food delivery systems still use plastic boxes, covers and cups unsuited for keeping food as it may lead to food poisoning. These should be avoided at all costs.

The toxins and chemicals that leach from plastics into our food have shown to mimic hormones and cause diseases like- hormonal imbalances, infertility, early onset of diabetes, hypertension, cancers, especially breast cancer. Thus, it’s important to try to make reasonable efforts to replace plastic in our kitchens.

As we know plastic does not last forever. The more it’s heated and cooled, the more the chemicals in that container begin to break down. And when they start to break down, they break down into the food inside. As a result, detrimental and expensive health issues can arise.

fast-food-74324_640

Realistically speaking, eating hot food from a plastic bag one time will probably have no effect on a person’s health, but those who make a habit out of it may be putting themselves at risk. There is no set rule on how many times a person can eat food that has touched hot plastic without getting sick. The safest solution is to avoid eating this food whenever possible. The price of a ceramic/steel plate may higher than that of a plastic plate, but compared to the long-term financial and emotional costs associated with conditions like diabetes and infertility, it’s a small price to pay.

How to Create a Safer Kitchen

It’s almost impossible to have a 100% plastic-free kitchen. It wraps our bread, it stores our oils, bread, groceries, packaged foods etc. After all, plastic is everywhere. But we can surely try to remove it from wherever possible!

However, there are steps you can take to create a safer, plastic-free kitchen.

  1. If you do use plastic, never heat it: When plastic is heated, it leaches chemicals 55 times faster than normal. So, never ever heat food in a plastic container in the microwave, or pour hot food (especially liquid) into a plastic container. Even if it says “microwave safe” on it, it’s still going to leach chemicals. Microwave Safe simply means the container won’t warp in the heat. Also for baby foods/milk- always use designated glass bottles/steel containers for storing food/feeding the baby.

If you still plan to use plastic, stick to numbers 1, 2, 4, and 5. Those are safest.

  1. Use glass or stainless steel containers: The best step you can take to cut down on your use of plastic is to recycle all the plastic storage containers you have and use glass or stainless steel instead.
  2. Buy Fresh foods: BPA is in the lining of almost all canned food because it helps prevent corrosion and food contamination. Whenever you can, buy fresh or frozen food rather than canned food. For us Indians, most of the canned food consumption is limited to cherries, pineapple, corn, condensed milk and some other stuff. Always try to buy fresh fruit/ veggies over can stuff.
  3. Use a stainless steel water bottle/glass jars:
    Many plastic bottles available are not safe to use Always check for the mark under the bottle and see if it is safe for storing water on a daily basis. If you can best avoid using plastic bottles and stick to stainless steel bottles available in various sizes. For storing water in fridges- good quality glass bottles or jugs can be used.

Only bottles specifically made to be reused should be refilled. Wear and tear on the bottle can form cracks that could harbour bacteria. An additional concern is that harmful chemicals can leach out of single-use plastic bottles and into your drinking water.

  1. Also leaving water bottles in cars for extended periods of time can raise the BPA levels. Do not drink bottled water that has been left in a car. The heat reacts with the chemicals in the plastic of the bottle which releases dioxin into the water. Dioxin is a toxin increasingly found in breast cancer tissue. So please be careful and do not drink bottled water that has been left in a car. Use glass, stainless steel, and copper bottles for storing and carrying water.
  2. Ditch the plastic wrap/cling film
    Do you know the plastic that wraps your paneer, meats, cakes, bread and other bakery stuff equally harmful? Avoid that and instead, ask your bakery stuff to be wrapped in food wrapping paper.
  3. Plastic tiffin boxes– If possible do check the plastic grade of boxes, containers that you use to store/put hot food into. Replace all plastic tiffin boxes with the good old time stainless steel tiffins for kids, for adults as well. Also for adults, a lot of Borosil /glass tiffins are available. To prevent the glass from breaking they have good silicone/foam coverings!

Tupperware/Silicone and similar plastics

While the vast majority of Tupperware products are considered safe, for example, some of its food storage containers use polycarbonate (plastic #7), which has been shown to leach the harmful hormone-disrupting chemical Bisphenol A (BPA) into food items after repeated uses.

However, as a safety precaution: Don’t ever heat, or microwave food in plastic or Tupperware, don’t even pour hot liquid. Wear, tear and repeated washings may lead harmful chemicals leaching into the food.

Silicone: Silicone, a synthetic rubber made of bonded silicon. Food-grade silicone is a non-toxic polymer mostly made from silica (sand). It can withstand heating and freezing without leaching or off-gassing, hazardous chemicals – unlike plastics, which contaminate food in these environments.

According to food regulatory authorities, silicone appears to be safe. It is an inert material – nothing used in its manufacture will leach into foods. Also, Silicone bakeware is tolerant of both heat and cold. However, reports of dyes or silicone oil oozing out of overheated silicone cookware keep on coming on internet posts, as do reports of odours lingering after repeated washings. So while most of us will probably not have a problem with silicone cookware, those with chemical sensitivities might want to stay away until more definitive research has been conducted. In the meantime, cast iron and stainless steel cookware remain top choices for those concerned about harmful elements leaching into their cooked foods.

All this information will help you make better choices for storing, serving and cooking food and replacing plastics from our kitchens and our lives!

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