weight management Archives - Page 8 of 9

September 26, 2023 By Dr. Pragati Godara 1 Comment

Importance of good food for the human body to be healthy

In today’s fast-paced world, maintaining a healthy body has become more crucial than ever. Good food is the cornerstone of a healthy lifestyle and plays a vital role in promoting overall well-being. The food we consume provides essential nutrients, energy, and nourishment to our bodies. In this article, we will explore the significance of good food in maintaining a healthy body and the positive impact it has on our physical and mental well-being.

Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

Mental Well-being

The impact of good food extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel; it is the foundation of our well-being.

We trust you’ve found this article informative and beneficial, please let us know in the comments below. You can discover more articles on enhancing your lifestyle here. To get personalized guidance and expert advice consider subscribing to GOQii’s Personalised Health Coaching here.

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March 15, 2023 By GOQii Leave a Comment

The Little Known Health Benefits Of Almonds

An Almond is a type of tree nut that’s commonly consumed as a snack or added to various dishes for flavor and texture. In addition to its delicious taste, it’s also packed with several nutrients and health-promoting compounds. In this article, we will explore the health benefits of almonds and how they can support overall health and wellbeing.

Health Benefits Of Almonds

Rich in Nutrients: Almonds are a good source of several important nutrients, including fiber, protein, healthy fats, vitamin E, magnesium, and potassium. A one-ounce serving of almonds (approximately 23 almonds) contains 6 grams of protein, 14 grams of healthy fats, and 3.5 grams of fiber, making them a filling and nutritious snack.
May Promote Heart Health: Almonds are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which have been shown to promote heart health by reducing LDL (bad) cholesterol levels and improving overall cholesterol profiles. Studies have also shown that consuming almonds may help to reduce the risk of heart disease and stroke.
May Help with Weight Management: Despite their relatively high calorie content, almonds have been shown to support weight management due to their high protein and fiber content, which can help to increase feelings of fullness and reduce overall calorie intake. Some studies have also suggested that consuming almonds may help reduce belly fat and waist circumference.
May Lower Blood Sugar Levels: They are low in carbohydrates but high in healthy fats, fiber, and protein, making them an excellent food for people with diabetes or those at risk of developing diabetes. Studies have shown that consuming almonds may help to lower blood sugar levels and improve insulin sensitivity.
May Improve Digestive Health: The fiber content in almonds may help to promote digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. Additionally, some studies have suggested that almonds may help to reduce inflammation in the gut and improve overall gut health.
May Improve Brain Function: Almonds are a good source of vitamin E, which has been shown to support brain health and may help to reduce the risk of age-related cognitive decline. Some studies have also suggested that consuming almonds may help to improve memory and cognitive function.

Are There Any Drawbacks To Eating Almonds?

While they are extremely nutritious and support different aspects of health which include heart health, weight management, digestive health and brain function, it is important to keep portion size in mind. As almonds are relatively high in calories, they can contribute to weight gain if consumed in excess. As always, it is recommended to consult with a healthcare professional before making any significant changes to your diet or nutrition plan.

If reading this article made you want to stock up on almonds, get them here.

Interested in learning more about nutrition or exploring similar topics? Learn more from these articles written by our experts here.

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July 28, 2022 By GOQii 7 Comments

Lemon Water and Weight Loss: Are They Really Connected?

There’s no doubt that this bright yellow, all season fruit has innumerable advantages. If I were to list down the benefits, it would be endless. The foremost advantage of lemon is its power to enhance the flavor of our kitchen. Packed with vitamin C, calcium, potassium, phosphorous, magnesium, pectin fiber and citric acid, this fruit has been known to boost immunity and take it to another level.

It is anti-bacterial in nature, thus protecting you from the clutches of most infections. It’s also a blood purifier and known to rejuvenate the skin by taking away acne and wrinkles. It’s a perfect morning drink as it aids in the elimination of waste products from the body and promotes quick bursts of energy.

I have seen many people using lemon water as a way to lose weight, but does it really help in weight loss? The good news is that it does! Lemon water has shown to have real weight loss powers. It actually helps accelerate the process of weight loss.

Let’s understand the Mechanism of Lemon Water and Weight Loss

Drinking lemon water in the morning helps activate the detoxifying process. It clears out toxins and some internal waste from the body. Once the toxins are out, it accelerates our sluggish metabolism, increasing our calorie burning capacity.
It has diuretic and laxative effect, enabling smooth bowels and cleansing of colon. Lingering waste in the colon also adds on to the weight and results in bloating. Removal of the lingering waste helps drop some kilos then and there itself.
Lemon water helps cleanse the liver. Some components of lemon stimulate the liver to produce more bile. Bile is a chemical that helps in fat digestion. This process helps metabolize fat faster.
Having lemon water with a meal also stimulates the production of gastric juices that enhance digestion.
Lemon is packed with Vitamin C. According to an article published in the “Journal of the American College of Nutrition” in 2005, vitamin C is inversely related to our body mass. Reports suggest that having enough vitamin C can stimulate a series of chemical reactions that breakdown body fat and use it as energy.
It creates an alkaline atmosphere in the stomach which is conducive to weight loss and helps shed off the kilos faster.
It contains a fiber called pectin (especially the lemon peel). Pectin is known to cut down hunger cravings and provide satiety effects, thus, exerting control on overeating.
Last but not the least – substituting other drinks (colas/sugary fruit juices, etc.) with lemon water certainly reduces the caloric consumption, as lemon water adds ZERO calories to your body compared to other drinks. If you choose to replace the other drinks with lemon water every day for months or even a year, it will help you lose weight!

This simple and tiny fruit is the perfect example of how “Big Surprises Come in Small Packages!” Make it a point to begin the day with a glass of lemon water daily. Enjoy its positive effects on your health and weight in the long run.

We hope this article helps you! For more on weight loss, check out Healthy Reads. You can also reach out to a GOQii Coach who will help you form healthy habits for sustainable weight loss, by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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October 31, 2019 By GOQii Leave a Comment

The New Age Health Horror of Diabesity

When someone says “horror”, what do you imagine? Definitely nothing pleasant but something extremely scary, right? Do you picture ghosts and demons? If your perception of horror is limited to only supernatural occurrences, you might want to take a big step back. While supernatural entities are subjective, health issues are very much real and their stats are horrifying to say the least.

Recently, we came across a study titled ‘Finding a Policy Solution to India’s Diabetes Epidemic‘ by Karen Siegel, K. M Venkat Narayan and Sanjay Kinra. The study indicated that ‘In India, 35 million people have diabetes—a number expected to more than double by 2025, disproportionately affecting working-age people’. That means over 70 million people. Isn’t that scary?

Diabesity, which is a combination of Diabetes and Obesity, is even worse! Can you picture it? Obesity is a key risk factor for diabetes. India has the world’s largest number of people with Impaired Glucose Tolerance (IGT) and Impaired Fasting Glucose (IFG), which are the precursors for diabetes. Obesity and IGT are mostly found in younger populations.

Major Causes Leading to Diabesity

Globalization: facilitates access to various pre-packaged and processed foods. In fact, there is minimal physical activity as we have one touch access to almost everything! Surely, we are growing economically but at the cost of our health.
Nutrition Transition: There is a major shift observed in the meal patterns of Indians today. People are turning more towards western foods, foods that are pre-packaged, ready to eat foods, high in calories, sugar, aerated drinks, hydrogenated fats over the simple traditional food which are high in vitamins, minerals, fiber and other essential nutrients.
Higher Percentage of Abdominal Fat: Abdominal obesity is the key factor of insulin resistance and development of diabetes.
Malnutrition During Pregnancy: Because of the co-existence of underweight and overweight, children are often born underweight and adapted to a low-nutrition environment. Low-birth weight infants are more susceptible than those of normal birth weight to obesity and diabetes, especially when raised in an Obesogenic environment.
Lifestyle: Most people today lead sedentary lifestyles devoid of much movement. Even at work we’re glued to our desks and laptops. This accounts to minimal physical activity. At the same time, the stress factor is the maximum with respect to targets/goals associated with work, family and social circles.

How To Keep It At Bay

Keeping Diabesity at bay actually involves 3 very simple and basic lifestyle modifications:

Make Healthy Food Choices: Choose whole grains and its products over refined ones. Incorporate more fruits and veggies daily. Opt for products less in sugars, fats and high in fiber. Make a habit of reading nutritional labels before buying a product. Do not forget “MODERATION IS THE KEY”.
Exercise: Make it a point to exercise on a regular basis. Exercising will not only keep you active but also help reduce insulin resistance, improve cardio vascular strength, tone your muscles, and increase Basal Metabolic Rate (BMR). Exercising releases endorphins which is a feel good hormone that will also help you relieve stress(both physical and mental).
Stress Management: Managing time and stress is essential to stop the release of the stress hormone Cortisol which makes you crave for foods that are high in carbs. All that you eat when stressed is stored in the body as fats, especially in the belly. Meditating regularly before going to bed, deep breathing during stressful moments, indulging in your hobbies, exercising, completing your work on time, etc. will help curb stress levels. It is not a single factor that would work but both.

If you want to learn about effective ways to manage obesity and diabetes, or want effective exercises to combat both, tune into GOQii Play and get live coaching from renowned experts you can even interact with.

We hope this article on Diabesity alarms you enough to make necessary lifestyle modifications before its too late! Stay healthy and #BeTheForce!

Importance of good food for the human body to be healthy

Essential Nutrients for Optimal Functioning

Disease Prevention and Management