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Healthy Habits to Reduce Stress

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Ever felt like you don’t have the time to eat, exercise, or interact with friends and family? Have deadlines and responsibilities chained you down in more ways than one? Do you spend most of your time at work with little activity? Are all these situations creating a stressful environment and draining your energy and mental health?

If your answer to the above was a yes, it is time you addressed these issues. Coping with expectations at work and at home can be taxing. While these are important, remember that nothing is worth sacrificing your health.

The simplest way to reduce stress is to keep your mind at ease and your body healthy with simple lifestyle changes and time management. Letting go of bad habits and introducing a few healthy tweaks can help you rekindle your relationship with your mind and body!

Here are a few changes you can make to reduce stress:

  • Start Your Day with Breathing Exercises or Meditation: Practicing different forms of Pranayama or  basic stretches can reduce stress and keep you energized throughout the day.
  • Plan Your Tasks: Spend some time planning your day to stay organized and avoid last-minute rushes that could lead to stress.
  • Limit Gadget Use: Use gadgets only for work or as and when necessary. Overindulgence in gadgets can lead to depression and cut you off from the real world. Set specific times for usage and avoid them at least an hour or two before sleep.
  • Set Alarms for Water Intake: Dehydration can affect cortisol levels, a stress hormone that impacts both mind and body. Staying hydrated can help reduce stress.
  • Walk Whenever Possible: If your workplace is within walking distance, opt to walk or cycle instead of driving. Walking releases endorphins, elevates your mood, and improves heart rate. Choose stairs over escalators or elevators as it is the best and easiest form of exercise!
  • Take Breaks: Spend time with family, friends and loved ones. A healthy social life fosters deeper connections and make life more meaningful.
  • Plan a Trip or Vacation: Whether with others or solo, a change in environment can boost creativity, positivity, and help you exchange new thoughts and ideas.
  • Eat Fruits Daily: Different fruits provide various nutrients that help reduce stress. For example, Bananas have Tryptophan, Avocados have Vitamin B, Sweet Potatoes have Potassium and Magnesium, all of which help lower stress levels.
  • Indulge in Hobbies: No matter how busy you are, hobbies help you relax. Whether it’s a sport, music, traveling, or painting, setting time aside for your passions will enrich your life.

Remember the old saying, “All work and no play makes Jack a dull boy”? It’s true! Take time for yourself. If you’re only working and not playing, are you really living? Your work targets can be achieved, and your relationships with friends and family can be sustained—but only if you prioritize your health. Make your physical and mental well-being a priority!

Want to learn more about managing stress? Check out 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.

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5 Hormones That Have a Big Impact on Your Health

hormones that affect healthEver experienced a sudden mood swing? Or, have you been dealing with a lot of fatigue or sleepless nights? Your body undergoes many changes from birth to adolescence and into adulthood. Most of these changes, both physical and mental, are regulated by the hormones present in our body.

Hormones are the chemical messengers of our body. They travel through our bloodstream and hold the key to optimum health. In essence, they affect metabolism, sexual function, reproduction, growth and development and even our mood.

A better understanding of the hormones that influence our well-being and how to activate them will help us live better and healthier lives.

Let’s take a closer look!

1. Thyroid Stimulating Hormone (TSH)

We are quite familiar with this hormone nowadays! It is a pituitary hormone that stimulates the thyroid gland to produce thyroxine T4 and triiodothyronine T3, which stimulate the metabolism of almost every tissue in our body.

Abnormalities in this hormone can manifest as sudden weight gain, weight loss, dry skin, mood swings, severe sensitivity to cold or heat, depression with weak metabolism, and even an enlarged gland in the form of goiter.

The abnormalities in this hormone can be effectively managed with lifestyle modification, medication, yoga, exercises, and regular checkups of hormone. It has mainly two types: Hypo & Hyper. The Normal range is:

  • TSH: 0.5 – 4.15 mU/L
  • T4: 6 – 12 ug/dL
  • T3: 240 – 280 ug/dL

2. Insulin

“Hey! I am on insulin!”

At some point, we have all heard this from a diabetic person. Insulin is released by the pancreas, a leaf-like gland situated in the abdominal cavity behind the stomach. It regulates the body’s glucose or sugar levels, which are derived from carbohydrates.

It also allows the body to store and utilize glucose for energy. When insulin is released into the bloodstream, it can cause either hyper or hypo glycemia.

Abnormalities in insulin levels can lead to weight gain or weight loss, frequent urination, constant hunger, fatigue, wounds taking longer to heal, etc. These changes are due to insulin either not being produced in sufficient quantity or not functioning properly.

The most effective treatment include lifestyle modifications, healthy eating habits, staying active, managing stress and medication. The referred range is:

  • Random blood glucose: 70 – 100 mg/dl
  • Fasting: 70 – 110 mg/dl
  • After meals: <140 mg/dl

3. Cortisol (Stress Hormone)

There’s a fair chance that every second person you meet might be stressed! The stress hormone, called Cortisol, is produced by the adrenal gland. It helps us stay healthy and energetic. Its main role is to control physical and psychological stress.

Excess secretion of cortisol causes a number of side effects such as increased heart rate, blood pressure, respiration, sweating, and shivering. At stressful times, the body secretes cortisol to help cope with the situation. High level of cortisol consistently can lead to ulcers, high blood pressure, anxiety, high levels of cholesterol, etc.

Similarly, low levels of cortisol in the body causes weakness, fatigue and low blood pressure. This can be managed by sharing your feelings, meditating, pursuing hobbies, listening to music, spending time with  family, going on vacations, prayers, and, if necessary, psychiatric treatment with medication.

4. Sex Hormones

This hormone are categorized into male and female hormones:

  • Testosterone: This is the primary male sex hormone. An anabolic steroid by nature, it helps in building body muscles. In males, it plays an important role in the development of male reproductive tissues like the testes and prostate. It also promotes secondary sexual characteristics like increased  muscle and bone mass, body hair growth, etc. If testosterone secretion is insufficient in men, then it may lead to abnormalities, including frailty and bone loss. This can be treated with medication.
  • Progesterone: This hormone is produced in the ovaries, the placenta and the adrenal glands when a woman gets pregnant. It stimulates and regulates various functions. Progesterone plays an important role in maintaining pregnancy by helping the body prepare for conception, pregnancy and regulating the monthly cycle. When pregnancy doesn’t occur, progesterone levels drop, and menstrual cycle occurs. It also plays a role in sexual desire. Any abnormalities can be treated with home remedies and medication.

5. Serotonin

We all need this happy hormone during stressful days! It is associated with learning and memory, sleep regulation, digestion, mood regulation, some muscular functions, etc. An imbalance in this hormone may affect the brain’s ability to control stress levels and mood effectively.

Low level of serotonin can lead to depression, migraines, weight gain, insomnia, carbohydrate cravings, etc. Excess levels of serotonin in the body causes agitation, stage of confusion, sedation, etc.

After learning about the 5 hormones which are essential for good health, it is clear that the key to keeping them in balance is healthy eating, an active lifestyle, and good rest with meditation. Make sure to check with your doctor for any imbalances or irregularities in your hormones and take the necessary actions as suggested by your doctor. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Do share your thoughts and queries in the comments below!

Be balanced! Be happy! #BeTheForce!  

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11 Real Reasons Why Tobacco is Bad!

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LUNG CANCER! MOUTH CANCER! THROAT CANCER!

When we talk about smoking or chewing tobacco, the only thing that pops up is cancer. Apart from all of this, we have also heard about tobacco use causing COPD, heart disease, strokes and what not! Yet, smokers and tobacco chewers seem almost immune, if not indestructible as they continue to use tobacco day after day.

Maybe these conditions are extremes that arise after addictive, prolonged use of the substance. After all, we have all heard of that one grandpa who lived his entire life disease-free despite burning through a packet a day or that one aunt who is healthy despite smoking 15 cigarettes a day. Just because the effects aren’t immediate, doesn’t mean they are nonexistent.

While no amount of reasoning will help a tobacco user quit unless they choose to, here are some very real reasons why quitting tobacco today will be the best health move you can make!

1. Problems with Immunity

Consuming tobacco makes you more prone to infections by reducing immunity and depressing antibodies that fight infections. This results in body aches, pains and in severe cases, may result in rheumatoid arthritis.

2. Digestive Disorders

The digestive system converts food into nutrients which are supplied to various parts of your body. This ability is hindered upon tobacco consumption. A person may experience digestive issues such as heartburn, irritable bowel syndrome, crohn’s disease (inflammation of the intestines) and may even form gallstones. Quitting will improve digestive health drastically!

3. Disturbed Sleep

Consuming tobacco products affects one’s sleep cycle causing sleeping disorders such as sleep apnea or wakefulness. Quitting will improve your sleep quality and reduce sleeping disorders.

4. Fertility Issues

This is a big one! Both men and women who consume tobacco may face fertility issues. Men’s sperm and Women’s egg get damaged due to the harmful chemicals present in tobacco. The DNA present in the sperm and the egg also get affected, resulting in an unhealthy baby or a baby with cleft lips or cleft palate. If you are trying to conceive, quitting 3 months prior will help a lot!

5. Eye Problems and Blindness

Did you know that tobacco consumption can cause blindness? The nicotine present in tobacco causes AMD (Age Related Macular Degeneration) where a person loses central vision making it difficult to see and read things. Cataract is also common in people who consume tobacco. The retina is also affected which results in blindness.

6. Buerger’s Disease

This disease is common in people using tobacco products. In the beginning, the arms and legs tend to become cold followed by pain in the legs, ankles and feet due to the thickening of blood vessels. In severe cases, ulcers are also noticed on the hands and feet. If infection due to the ulcers spread inside the arms and feet, doctors may advise amputation. There is no cure for this disease, and the only way to prevent this is by quitting tobacco products. Ouch!

7. It Cripples Your Sense of Smell and Taste

Tobacco consumption damages the sense of smell and the taste buds. Smell and Taste are connected to each other by a channel present at the roof of the throat to the nose. Without the sense of Smell, your food may turn tasteless. Blood vessels of Taste buds are also affected making your food less palatable. Quitting may help you enjoy your meals more!

8. Effect on Skin, Nails and Teeth

The harmful chemicals present in tobacco stain fingernails and the teeth of a user making them look yellowish. It is also an enemy of the skin as it makes you look older than your age. Quitting may help you look younger and retain the brighter side of your teeth and nails.

9. Loss of Hearing

Tobacco consumers are more likely to face hearing problems like tinnitus (ringing in ears) as nicotine results in narrowing of blood vessels present in the body. It also affects nerves  present in the inner ear and also the neurotransmitter responsible for identifying noises. This makes you more sensitive to loud noises and more prone to noise related hearing loss.

10. Baldness

Toxins present in tobacco harm hair follicles, causing hair loss. It may also damage melanin, resulting in premature greying. Quitting tobacco reduces hair damage or hair loss to a very large extent.

11. Wound Healing

Nicotine causes constriction of blood vessels. As a result, blood supply to body parts decrease and makes it difficult for a wound to heal.

Apart from these reasons, your social life can get affected too as many people find the smell of chewing tobacco and cigarette smoke very repulsive! Clear the smoke and wipe the stains of an unhealthy lifestyle to breathe the freshness of a healthy one!

Was this article helpful? Did we miss out on anything? Let us know in the comments below! If you have trouble quitting, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

Find more articles on living healthy here.

#BeTheForce

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Hypertension: Know it to Avoid it

Hypertension Day John, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, John turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mmHg. The news left John tense and scared, realising that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

  1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
  2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

  • Stress – Chronic stress contributes to high blood pressure.
  • Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
  • Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
  • Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
  • Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
  • Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
  • Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

  1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
  2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
  3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
  4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
  5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
  6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
  7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
  8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

  • Heart Disease – Increases the risk of heart attacks and heart failure.
  • Stroke – Can result from restricted blood flow to the brain.
  • Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
  • Kidney Failure – High blood pressure can damage kidney function over time.
  • Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

#BeTheForce

⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!

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.

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