manage diabetes Archives - Page 3 of 4

February 27, 2024 By Komal Mehta Leave a Comment

Prediabetes, Its Risks & How You Can Manage It

Getting tired easily, fatigue, black patches around the neck, elbows, knees, knuckles, arm pits or blurred vision, increased thirst, frequent urination, losing weight in spite of eating more, etc. are all signs associated with Diabetes. While this disease develops gradually, Prediabetes is pre-diagnosed diabetes, wherein, the blood glucose levels are higher than normal but not as high to be classified as Type 2 Diabetes.

Glucose is required to give energy for various activities. Insulin is the key which allows this glucose to go in the cells. When the body does not produce enough insulin or insulin is not able to enter the cells because of excess fat around cells, the glucose in the blood rises.

It puts you at risk when:

One is overweight or have high BMI of more than 25
Sedentary lifestyle – desk job
Age above 45 years
Family history of diabetes
Polycystic Ovarian Syndrome
High blood pressure
Abnormal lipid profile

Can You Prevent Prediabetes?

Prediabetes can be prevented and your lifestyle plays an important role. This has been proven time and again by many of our Players. Simple changes can lead to big results. Here are a few simple points which can delay the process of Type 2 Diabetes and have a positive impact on overall health.

Weight loss: Reducing 5 to 10% of body weight can cut down the risk of developing diabetes
Eat healthy: Include soluble and insoluble fiber rich food with low glycemic index like whole grains, whole pulses, lentils, beans, vegetables, oats, whole fruits, and nuts, etc. Fiber controls blood glucose spikes and also improves insulin resistance. Protein helps control sugars as well.
Get active: Exercise can lower blood glucose levels. 150 minutes of moderate activity per week i.e. 30 minutes 5 days a week, is recommended. It could be walking, swimming, cycling or jogging. One can split the exercise through the day. Moreover, exercise will help reach desirable weight, it is healthy for the heart, controls lipids and blood pressure as well.

These 3 simple changes can go long way. As Prediabetes is more of a lifestyle related condition, consistent lifestyle modification can help delay and prevent Type 2 diabetes.

We hope this article helps you. For more on Diabetes, check out Healthy Reads. You can also get the right guidance for managing diabetes by opting for the GOQii Diabetes Care Program 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.

June 10, 2023 By GOQii Leave a Comment

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 a look at how his health story unfolded.

Managing Weight & Cholesterol Issues With Morning Walks

As an employee for a pharmaceutical company, Nitya Kishore Upadhyay was always surrounded by doctors and healthcare professionals. He used to do a blood test every six months. Being in sales and marketing, he was on-field most of the time and used to eat out. As a result, he was overweight and also had a history of high cholesterol and vitamin B12 deficiency.

To manage these conditions, he used to take morning walks, but they barely helped. He was using another company’s fitness tracker but didn’t find much use for it because, apart from the data on the device, there was no one there to guide him.

He wanted a device that did more than just track steps. So he began searching for a solution online and came across GOQii. After some research, he purchased a tracker and subscribed to GOQii’s personalized health coaching plan.

Interacting With A Coach & Making Lifestyle Changes

After activating his coaching subscription and speaking with Coach Anukriti, he had no doubt that GOQii was the right choice for him. He says that he was impressed with the in depth guidance he received from his coach. His initial goal was to lose 8-10kg, manage his cholesterol and vitamin B12 deficiency.

Keeping that in mind, GOQii Coach Anukriti suggested that he increase the intensity of his morning walks. He asked him to clock in at least 10,000 steps a day. Along with walks, he was also asked to jog at intervals. Before, we would go for morning walks on an empty stomach, but Coach Anukriti suggested that he eat sabja seeds and begin his morning with lemon water.

She set up a morning breakfast routine, midmorning fruits, and also guided him on what to eat and avoid. Along his health journey, they used to make frequent calls and change his routine as per his schedule. Slowly, he was asked to add more salads to his meals. Later, the sabja seeds were replaced with jeera water – which helped him greatly, he says.

He was also introduced to intermittent fasting, which he says benefited him a lot. Apart from this, based on his schedule, he was also suggested exercises he could perform and was asked to meditate as well.

Right from the beginning of his journey with GOQii, Nitya Kishore says that everyone in the GOQii ecosystem was helpful. Even the classes he attended on GOQii PRO were detailed, and the coaches guided him well. He said that the coach was very understanding and introduced changes slowly as per his schedule and lifestyle, so it wasn’t too overwhelming for him to make changes suddenly.

How did these changes help Nitya Kishore Upadhyay?

Due to all these changes, Nitya Kishore managed to lose 12kg in 6 months. His cholesterol levels and Vitamin B12 levels are also normal. “Nityaji is a very good player and follows all my suggestions and habits regularly,” says Coach Anukriti. She further added that, “He is feeling more healthy and energetic than before.”

His friends and family say that he looks younger and more dynamic than before. He has also been actively advocating GOQii to his friends and family members. He says, “I want to thank Mr. Vishal Gondal for keeping such good people who guide and motivate others”.

He is impressed with GOQii and always appreciates how GOQii is working for people. Like Mr. Nitya Kishore Upadhyay, would you like GOQii to work for you as well? Know someone who needs help managing lifestyle conditions?

Well, visit the GOQii Store and subscribe to Personalised Health Coaching here to make a positive lifestyle change today!

You can also read more inspiring Health Stories here.

Stay healthy and #BeTheForce

July 20, 2022 By Komal Mehta 9 Comments

What You Can Eat To Beat High Blood Sugar Levels

Moderation is key – this holds true for everybody and everything, especially if you are suffering from or trying to manage diabetes. There is no specific diet plan or pattern for Diabetes. It’s the small changes that you make with foods which help you manage your blood sugar better.

The Right Eating Habits To Beat High Blood Sugar Levels

Have small but frequent meals: Having small meals will control the sugar spikes. Long gaps between meals can increase as well as drop blood sugar levels. Long gaps also leach out energy and makes you feel tired. Having 4-5 small meals with balanced carbohydrates helps managing blood sugar well.
Choose the right carbs: All the grains have carb, be it potato or oats, it’s the quality which matters. Opting for carbs allowing slow release of sugar are best to choose. Carbs with high fiber content like whole wheat flour, Sorghum (Jowar), Finger Millet (Ragi), and Oats can help control blood sugar as it will release the sugar slowly and help you control those spikes.
Avoid processed foods: We all know refined foods and packaged foods are not that great for our health. With diabetes, it affects blood sugar directly. Refined foods get absorbed very easily as they lack fiber – which can easily increase sugar. Always add lots of vegetables if packaged food is the only option. Rely on portion control for best results!
Add more proteins: Protein-rich foods are not readily available to raise blood sugar. You will see the positive impact on blood sugar once you add protein foods with every meal. Having more sprouts salad, cottage cheese (paneer) bites, or curd raita fills you up as well as stabilizes sugar.
Include Fiber: Fiber plays an important role in the digestion of food. Fiber not only delays sugar absorption but also binds cholesterol and reduces the risk of obesity as well as heart ailments. Don’t think twice before adding some raw salads or veggie soups to major meals.
Cut down fat: There is nothing wrong if the fat is coming from right sources. All vegetable fats from avocado, seeds, nuts like peanuts, almonds, home-made clarified butter (ghee), etc. are good to go. Just make sure it is in moderation. Good fat helps you manage weight, which has a direct relation with sugar control and in a way, also helps release sugar slowly as fat takes time to digest.
Exercise: Even if you control your food habits well, if your muscles aren’t moving, you might not get to see the results you want. Just a 40-minute brisk walk can help increase blood circulation, manage weight and fat metabolism. Every 5% reduction in weight can provide a positive result with diabetes, heart health and overall well being.
Cut out the refined sugar: Aim to have as little sugar as possible. Direct form of sugar results in major spikes. Refined sugar, candies, cakes, and pastries, etc. stay for 3 months as the blood RBC is made every 3 months. High HbA1c is associated with long term complication. It is best to try and keep your HbA1c in control by having a good portion control with right choice of food. Cut out on these sweets and go for healthier alternatives like jaggery.

Don’t fall for “diabetes friendly, sugar free products”. Just choose from the natural food to beat high blood sugar levels. It’s not too difficult! Just follow the tips above and you will feel better!

We hope this article helps you beat high blood sugar levels and manage Diabetes effectively. For more articles on managing diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

Let’s #DefeatDiabetes and #BeTheForce

June 7, 2022 By Palak Mittal Leave a Comment

Wonder Herbs That Can Reduce Blood Sugar

An epidemic worldwide, Diabetes is a disorder which alters blood sugar levels and the production of insulin that can cause various complications if left untreated. Although, it can be managed through lifestyle modifications and exercises. A few spices and herbs along with dietary changes can reduce blood sugar. These remedies are not only economic but can help in reducing dependency on medicines too.

Herbs That Can Reduce Blood Sugar

1. Fenugreek: seeds are rich in minerals, vitamins, calcium, iron and proteins. It helps in controlling sugar and releasing insulin. The seeds have a high content of dietary soluble fibre which helps in slowing down the absorption of carbs and sugar.
How to Consume:

You can soak 1–2 tablespoons of fenugreek seeds in a glass of water overnight. Chew the seeds and drink the water the next morning on an empty stomach.
Fenugreek leaves can be added in dough for chapatis or in vegetables.
Seeds can be dry roasted to add them in food preparations.
Seeds can be sprouted for salads.

2. Oregano: Due to high content of glycosides, flavonoids and polyphenols, Oregano helps reduce blood sugar levels. It helps in increasing the level of insulin in the body too.
How to Consume:

In dried form, oregano can be added in salads, soups, or other dishes.
Fresh herbs can be added in boiling water, let it steep for 5mins, strain and drink as tea in the morning.
You can chew 5-6 oregano leaves regularly.

3. Curry Leaves: are the aromatic leaves widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism.
How to Consume: Curry leaves can be chewed every day on an empty stomach or can be used in preparation of food in kitchen

4. Aloe Vera: is a magical herb that not only controls diabetes but has proven beneficial in other ailments too.
How to Consume: You can prepare Aloe Vera juice by adding 2 teaspoons of Aloe Vera gel in a glass of water and drink it twice a day.

5. Turmeric: Curcumin, an active component in turmeric, helps reduce blood sugar, improve beta cell function and fatty acid oxidation, thereby proving to be a miracle ingredient to combat the disease.
How to Consume:

Turmeric powder can be used in cooking food or blend in smoothies.
Curcumin capsules can be taken twice a day before meals.

6. Clove: in ayurveda, are used as a main ingredient to cure various ailments. This spice also helps in stabilising blood sugar levels.
How to Consume:

Cloves can be used in culinary dishes.
Coarsely grind the cloves and add them to a mug of boiling water. Let it boil for about 10 minutes. Strain the liquid and drink it warm.

7. Ginger: Gingerol is an active component present in ginger and is a common sugar control medicine in Ayurveda. It increases the secretion of insulin in the pancreas.
How to Consume: Ginger can be used to prepare ginger tea or can be chewed in raw form daily.

8. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels.
How to Consume:

Sadabahar flowers can be boiled in water for a few minutes, strain and drink as tea in the morning.
3-4 leaves can be chewed daily on an empty stomach.

9. Neem: Since time immemorial, neem is used for various ailments. Not only leaves, all parts of this plant are used in ayurveda medicines. Neem is also known to reduce blood sugar levels.
How to Consume: Boil about 10 neem leaves in a glass of water for 5 minutes till the leaves become soft and the water turns green. Strain and drink twice a day.

We hope these wonder herbs help you reduce blood sugar. But before trying any of these, do consult your doctor and do not replace your essential medication with these.

For more information on diabetes, how to reduce blood sugar levels and other queries, check out Healthy Reads.