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April 2, 2023 By Divya Thampi Leave a Comment

Autism Spectrum Disorder – There’s More To It Than We Know

Autism Spectrum Disorder

Photo by Anna Kolosyuk on Unsplash

“Anita starts fondling materials of certain textures, seemingly, without regard for where and on whom the fabric may be located”; “Vansh sometimes asks the same question over and over again, even when he had been given the answer”; “Suhas suddenly starts flapping his arms for no particular reason, and goes on for over five minutes without stopping”

These are descriptions of certain behaviours observed in people/children living with Autism.

The Autism Spectrum Disorder (ASD) is not just a single disorder

The word “spectrum” refers to a wide range of symptoms and severity. ASD impacts the way the brain is wired and this difference in wiring can make people in the spectrum good at certain tasks that others find difficult, such as, maths, music or arts. It can also do the opposite, where they find the activities that other people find easy, incredibly difficult, such as socializing and making friends. As per a report published in 2018, one in 59 children will be diagnosed with ASD. Signs usually become evident in children by 2 years of age.

Children/ adults in the spectrum experience difficulties in three main areas – communication, social interaction and behaviour.

Following are some symptoms and types of behaviors seen in people diagnosed with ASD:

  • Failing to, or being slow to respond to someone calling their name
  • Resists cuddling and holding and seems to prefer playing alone, retreating into his or her own world.
  • Makes little eye contact and lacks facial expression
  • Doesn’t speak or has delayed speech, or loses previous ability to say words or sentences.
  • Can’t start a conversation or keep one going
  • Difficulty in understanding simple questions or directions.
  • Limited or no expression of emotions or feelings and appears unaware of others’ feelings.
  • Repetitive behaviours like repeating words or phrases.
  • Intense and lasting interest in certain topics, such as numbers, details, or facts.
  • Getting upset by slight changes in a routine.
  • Being more or less sensitive than other people to sensory input, such as light, noise, clothing, or temperature.

The person experiencing Autism Spectrum Disorder has no control over any of these but is often and easily judged by others to be stoic, uncaring, self-centered or many other unkind and unfair ways.

Alongside these symptoms most people experiencing Autism Spectrum Disorder also have to deal with biomedical problems like Seizure disorders, Gastrointestinal disorders, Psychiatric disorders, Metabolic conditions, Sleep irregularities and Obesity. However, these issues often go unaddressed and can aggravate behaviours that seem inappropriate.

As humans, our senses (sight, sound, smell, touch, taste) are constantly sending information to our brain about our surroundings and about other people. This helps us to choose appropriate responses. And yet to cope with situations that feel uncomfortable or chaotic, each of us develop behaviours that help to calm us down, like fidgeting, biting nails or running our hand through the hair. In Autism Spectrum Disorder where the brain and its senses don’t communicate well, the brain can become overwhelmed and confused, impacting how the person sees the world. People in the spectrum may try to cope with a sensory overload like bright lights or loud sounds, smells or touch (which may feel normal to others, but extreme to them) by rocking themselves, flapping hands, swaying, spinning or doing a number of other things. These actions may seem unusual to others but it is just their way of trying to feel calm. When you see them this way, it means that they are having a hard time.

The kind thing to do is NOT to make it harder for them by getting angry, or ignoring or mocking them. Instead they need friends and family who take the time and patience to understand them and support them.

When in the spectrum, one may often have a difficult time understanding and processing societal norms, especially in terms of social interactions. It doesn’t mean that they are immature or that they don’t care. All it means is that sometimes they don’t know how they are supposed to act or respond. Impatience and misunderstanding by others can often leave people in the spectrum, feeling lonely, anxious and isolated.

They are not ill or broken.

They don’t need fixing.

They just have a different way of experiencing things around them and a unique view of the world. Contrary to popular belief people experiencing ASD also have feelings and care for others. They may not be able to pick up sarcasm but often make some of the best and most honest friends.

“I don’t want to be autistic. But I am, so don’t be mad. Be understanding.” – Carly Fleischmann

For more articles on mental health and emotional wellness, check out Healthy Reads.

#BeTheForce 

April 1, 2023 By Aruna Bhatia Leave a Comment

Healthy Eating: Hydrating Summer Bowl

hydrating summer bowlDuring summer, our bodies crave for some chilled drink or ice cream due to the immense heat. But the fact that anything available outside is loaded with refined sugar and unhealthy fats, it might not be the best option as you need to keep your immunity up and stay cautious about your health. But we understand your craving and hence, here’s a healthier alternative – your very own hydrating summer bowl which will help you beat the heat and you can enjoy it guilt-free! 

What You Will Need 

  • Sabja Seeds – 1 tsp 
  • Fresh Hibiscus flower – 1  
  • Diced mango cubes – one small bowl 
  • Pomegranate – 1 small bowl 
  • Grapes (cut in half) – 1 small bowl 
  • Fresh Coconut water – half glass 

How To Prepare 

  1. Soak the sabja seeds in half a glass of coconut water for fifteen minutes. 
  2. Boil a cup of plain water, soak the hibiscus flower petals in this hot water for a minute or two. Then put it into the refrigerator to chill. 
  3. Next, in a big bowl, add the sabja seeds along with the coconut water. Then add all the diced fruits and the chilled hibiscus water. 
  4. In the end, add some crushed ice for the crunch and enjoy this guilt free summer bowl. 

Health Benefits Of the Hydrating Summer Bowl 

  • Sabja seeds are rich in fiber and help combat the heat inside the body
  • Coconut water hydrates you and is full of electrolytes – a must have during summer
  • Hibiscus makes it more antioxidant rich, helps lower blood pressure, improves immunity, releases constipation, reduces inflammation and also helps reduce hair fall.

We hope you try and enjoy this Hydrating Summer Bowl! If you do, share your pics with us on social media, tagging GOQii or let us know your experience in the comments below. For more healthy recipes, click here.

To get more such recipes, nutrition and diet tips from a GOQii Coach, subscribe for Personalised Health Coaching here.

#BeTheForce 

March 30, 2023 By GOQii 3 Comments

Breaking the Ramadan Fast with Healthy Bites

Ramadan Fast

The holy month of Ramadan is auspicious for the Islamic Community across the world. During this period, one practices restraint by fasting from sunrise till sunset, eating one meal before dawn i.e. the ‘suhoor’ or ‘sehri’ and breaking the fast with a meal after sunset i.e. Iftar.

While this sort of fasting comes with a plethora of health benefits, it is important to do it the right way! Balancing nutrition and exercising portion control is key to staying healthy while observing a fast during Ramadan. Here are some foods that will help you do just that!

Foods You Should Eat

  • Drinks: Ideally, the best way to break a fast is by consuming plenty of fluids to replenish your body. You can opt for smoothies, fruit juices or even water which provides hydration without extra calories or sugars. You can also opt for a soup, which is considered traditional in many Arab countries.
  • Fruits and Vegetables: Fruits provide your body with the much needed natural sugars loaded with vitamins and minerals that will boost your energy levels. In addition, adding a serving of vegetables with high fiber content will help you digest your food better and feel full for a longer period of time.
  • Dates & Dry Fruits: have been traditionally eaten to break a fast. You can follow this up with dry fruits.  You can try Jagger Bombs by WeDesi for a healthy and fun twist to dry fruits! Each Jagger Bomb contains dry fruits such as pistas, almonds, foxnuts, cashews bound with organic jaggery, gondh and pure cow ghee to give you all the essential nutrients you need while breaking a fast. You can get them at a discount from the GOQii Health Store within the GOQii App.
  • Rice & Alternatives: Brown rice, black rice, wholegrain noodles, wholegrain pasta or wholemeal bread are complex carbohydrates that provide a slow, stable and sustainable release of energy. Plus, they replenish your body with essential fibers and minerals after fasting.
  • Meat: Choose protein-rich sources such as lean meat, chicken, fish, eggs, etc. Proteins are the building blocks for healthy bones, muscles, cartilage, skin and blood. They also aid to build and repair tissues. It’s a must have when you have fasted for around 18 hours.

Foods You Should Avoid

The foods listed above will help you stay healthy during Ramadan but it is imperative to maintain caution with what you eat. Here are a few foods you can exclude from your meals.

  • Processed/Oily Foods: These contain less nutrients and more fat. This can lead to acidity, nausea, heartburn and indigestion. Consume food with lesser oil and avoid packaged or junk food at all costs.
  • Salty Foods: Avoid anything that is too salty especially during Suhoor. Salty foods increase thirst and can leave you dehydrated.
  • High-Sugar Foods: We all know by now that excess sugar in the body is stored as fat. Consuming high-sugar foods and drinks can lead to weight gain, sluggishness and fatigue.

Caution & Safety

Fasting is good but fasting the right way is equally important. Here are some things you need to watch out for while fasting during Ramadan.

  • Don’t Miss Sehri or Suhoor: Think of this as your breakfast. It is the most important meal of the day as it keeps your energy levels high throughout. This meal stores important nutrients in your body and keeps you going through the day. Skipping this meal can cause digestive discomfort, making your body sluggish. Moreso, it may compel you to overeat while breaking your fast which may lead to acidity, heartburn, bloating and weight gain.
  • If you experience dizziness, are unable to stand or feel disoriented, hydrate yourself immediately. Not doing so may lead to fainting, constipation, or splitting headaches. Dehydration can adversely affect your health.
  • Eat in Moderation: It is easy to get carried after while breaking a fast and overindulging with large portions. Avoid this and keep a constant check on your portion size. Remember to eat and not feast.
  • Limit Exercise: If you have been fasting, doing intense exercises may not be the wisest of choices. Perform extremely light workouts and don’t go overboard as your body needs to conserve energy.

What do you break your fast with? What’s your favorite meal during Ramadan? Did we miss out on anything? Do let us know in the comments below!

If you found these tips useful and want to learn more, speak to a GOQii Coach by subscribing for Personalized Health Coaching here.

#BeTheForce

March 28, 2023 By GOQii 5 Comments

Keep Summer Cool With The Right Foods

keep your summer cool It’s summer—that amazing time of year where the fresh produce brings in lots of nutrient-rich, healthy choices. But, what about the scorching heat and associated dehydration, perspiration, rashes, itchiness and tiredness we experience? Well, of course – drink more water! Now apart from the lemon juice and watermelons, have you tried any other natural coolant? Let me remind you of these food products our grandma used every summer to keep the heat at bay.

Foods To Help You Keep Your Summer Cool! 

  1. Kokam: Kokam juice is a very refreshing drink with a cooling effect on the body. It not only quenches thirst, but also prevents dehydration and sunstroke due to summer heat. Kokam has other health benefits too like the garcinol present in kokam has excellent antioxidant and anti-inflammatory properties, which help prevent the growth of cancer cells. The hydroxyl acetic acid helps reducing the conversion of carbohydrates to fats, preventing fat deposition.
  2. Dried Black Currants: Dried Black Currants are an excellent source of nutrients that are essential for health, including dietary fiber, copper, manganese and potassium. Potassium allows electrochemical balance which allows muscle contraction and nerve cell impulse transmission to occur properly. Because of water loss, potassium becomes quite important.
  3. Fennel Seeds: Fennel is an aromatic and flavorful herb that has several culinary as well as medicinal uses. In addition to its popular use as a breath freshener, it helps relieve a number of ailments and facilitates better health due to its anti inflammatory, antimicrobial, expectorant, diuretic, anticarcinogenic and antioxidant properties. It contains vitamin C, potassium, manganese, iron, folate, and fiber as well. It is also rich in phytonutrients and has a high concentration of volatile oils. It cools the body off by increasing perspiration and maintaining body temperature.
  4. Rock sugar candy or Mishri or khadishaker (in Hindi): Mishri or Rock Sugar is a crystallized sugar, sweet candy that is packed with numerous health benefits. Mishri is widely used as a refreshing drink during summers, Fennel seed powder with ground Mishri makes a refreshing drink to fight the harsh summer heat. It exerts a soothing effect on the mind and body and relaxes you from stress.
  5. Sattu: Sattu is extremely beneficial for your health. It is extracted from barely, wheat or gram. Mix sattu, little lemon juice drops, salt and roasted cumin powder to get a very healthy drink!

With these food one can also use:

  • Curd or buttermilk.
  • Raw mango
  • Watermelon
  • Coconut water
  • Bottle gourd
  • Salad leaves (especially mint leaves)

During summer, it’s always best to go for a light meal which can be easily digested. Oily and junk food should be avoided. Avoid too much of tea and coffee as it contains caffeine which results in dehydration. Limit your tea and coffee intake to two cups a day. You can switch to green tea as it contains antioxidants which can help you during summer.

Do not eat spicy, hot and extremely salty food as they are hard to digest and will have ill effects on the skin and digestion. Also avoid consuming foods that are not in season as they may come with the risk of chemicals and preservatives that are applied to fruits and veggies to keep them fresh.

We hope these tips help you keep your summer cool! For more tips on managing your diet and nutrition during summer, click here or get expert advice from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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