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Effects Of Different Medications On Exercise

Effects of Different Medications on Exercise Either you or somebody you know might be on some kind of long term medications! I am not talking about somebody who takes an aspirin or a paracetamol or some antipyretic. When I say long term medications, I am talking about cholesterol, blood pressure and blood sugar lowering drugs. When a patient usually gets on any of these drugs there are high chances that they are on them forever!

Each one of these medications has a tremendous impact on the body which comes as a blow if you’re an exercise person! Every medication has a different set of action, so here are some points for you to keep in mind.

1. Cholesterol Medications

The most commonly used cholesterol medication is statin. The generic names of these drugs available are usually Rosuvastatin, Atorvastatin, Fluvastatin, Lovastatin, Pravastatin, Simvastatin and Pitavastatin.

Note: To check which statin is your medication, check behind the tablet. If it is not mentioned, check it on the company’s site

Effects Of Cholesterol Medications On Exercise 

Statins deplete CoEnzyme Q10 in the body, which is very important for muscles to produce energy. This will affect your strength training routine and your post strength training recovery will be slow. It might also lead to rhabdomyolysis which means muscle death – it is definitely not good.

What Can You Do?

  • The first thing which you should always try is getting off statins as soon as possible with some changes in your diet and exercise routine. You can ask your coach to help you with this! Let your doctor change your medicines and your coach can guide you with the diet and exercise routine.
  • While you are on a statin, you should always try a gradual progress. Do not rush into any kind of exercise routine. Give your body enough time to get adapted.
  • Take longer recovery time. Instead of having a 1-day gap between your strength training schedules, you can take a 2 day gap which will give your muscles more time to recover. You can do light workouts on the day when you don’t plan to do strength training.

2. Beta Blockers

This is a group of medications is used to lower high blood pressure. The most commonly used beta blockers are atenolol, bisoprolol, propranolol and metroporolol.

Note: To check which beta blocker is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of Beta Blockers On Exercise

People who are on beta blockers see that their heart rate is always less no matter what form of exercise they do. Maintaining a proper heart rate during different activities is very important for having good cardiac health. People taking beta blockers witness that their heart rate after a sprint and after moderate jogging is exactly the same. In fact, this shouldn’t be the case. It has to be more while sprinting than jogging.

What Can You Do?

  • Instead of checking your heart rate for your exercise progress, start checking your exertion timing
  • If you start panting very soon, note that time. Work on your stamina and then go ahead. Beta blockers will always keep your heart rate low.

3. ACE Inhibitors

These are another set of medications which are used to lower high blood pressure. The most commonly used ACE Inhibitors are fosinopril, lisinopril, quinapril.

Note: To check which ACE Inhibitor is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of ACE Inhibitors On Exercise 

There are 2 types of people – One who has high blood pressure and is not taking any medication and another one who has high blood pressure and is on either a Beta Blocker or an ACE Inhibitor.

If the person without the medication exercises, his blood pressure will come down automatically post exercise. This is called as post exercise hypotension.

This even happens with someone who is on blood pressure medication, but then it can go really very low! That’s the reason people feel dizzy, shaky, nauseous, and experience blurred vision post exercise. Sometimes, the person can faint as well.

What Can You Do? 

  • For obvious reasons, you cannot skip the medications and neither can you skip your workout but you can definitely manage it
  • For people on BP medications, you should cool down a bit longer than an average person. Instead of a 5-minute cooldown, do a 10-minute cooldown
  • Use your tracker effectively. For example, if your heart rate is 140 beats per minute- Post workout it can drop to 110 which is ok. After another minute it might fall further to 90. Hold on. Breathe it. Stretch yourself. Your targeted heart beat should be only 10% more than your RHR (Resting Heart Rate) which is around 60-70 beats per minute.

4. Blood Sugar Lowering Medications

There are different blood sugar lowering medications which affect the body in different ways. Either they increase the insulin function or remove excess sugar out through urine or they decrease the amount of carbohydrate absorption in the body.

For a non-diabetic person, while exercising, there are different hormonal fluctuations which happen. Adrenaline is released followed by a surge in cortisol levels and these hormones raise blood sugar levels. To bring this down, pancreas secretes another hormone called insulin which brings the elevated sugars down. So, the fluctuation is not seen, whereas this is not the case in people with diabetes.

Some medications can cause hypoglycemia (Blood sugars below 70) in diabetics.

What Can You Do? 

  • In this case, nothing can be done apart from monitoring
  • Check your blood sugar levels before exercising, middle of the exercise and post workout
  • Keep half a glass of fruit juice or 1 glass of milk with you always! If the sugar drops, please consume either of the two.
  • Do strength training, reduce your carbohydrates, add enough proteins to your routine and ask your doctor to reduce your medication.

If this article helped, let us know in the comments below. You can find more articles on fitness here.

If you need help or have any queries regarding the information above, drop us a comment or speak to a certified expert directly by subscribing to GOQii’s Personalised Health Coaching here.

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Nourishing Women’s Health: Essential Nutrients for Every Stage of Life

Nourishing Women's Health: Essential Nutrients for Every Stage of Life

A woman’s journey through life is marked by remarkable milestones and transformative changes, from the onset of puberty to the joys of pregnancy, the nurturing of new life through lactation, and the transition into menopause. Throughout these stages, the female body undergoes significant hormonal fluctuations, making proper nutrition a vital aspect of maintaining optimal health. By ensuring the intake of essential nutrients, women can support their overall well-being and safeguard against potential deficiencies.

Essential Nutrients For A Healthy Diet In Women 

Let’s explore key nutrients crucial for women, including iron, folic acid, calcium, vitamin D, choline, and magnesium. By understanding the importance of these nutrients and incorporating them into a well-balanced diet, women can empower themselves to thrive at every phase of their extraordinary journey.

  1. Iron: It plays a vital role in the formation of red blood cells, transport of oxygen to different parts of the body, building immunity, etc. but is unfortunately most commonly deficient in women worldwide. This deficiency is due to poor nutrition consumption and loss of iron during menstruation which can lead to anemia. To avoid the same, its important to include Iron rich foods like green leafy vegetables, legumes, organ meat, chicken, nuts, tofu, etc. Iron gets effectively absorbed in the body when combined with Vitamin C, hence, adding citrus fruits, broccoli, and bell peppers to meals will be of great help.
  2. Folic acid: This vitamin has a special role to play during the child bearing age of women. During pregnancy, Folic Acid helps in the development of the neural tube that will develop into your baby’s brain and spinal cord. Apart from this, it also plays an important role in the formation of red blood cells, deficiency of which can lead to anemia. We can include green leafy vegetables, nuts, beans, and broccoli to ensure you’re getting a good amount of this vitamin!
  3. Calcium: During adulthood, adequate calcium consumption is necessary to ensure good bone and muscle health, sending & receiving nerve signals, releasing hormones & other chemicals but  after menopause, the fall in estrogen levels causes decreased calcium absorption. This can lead to fragile bones. Hence, its advised to further increase calcium consumption after menopause. We can do so by including dairy products, green leafy vegetables, tofu, nuts like almonds , chia & sesame seeds.
  4. Vitamin D: This sunshine vitamin is necessary for absorption of calcium & phosphorus in body. It also helps to build immunity, cell growth & reduce inflammation. If not absorbed in the body adequately through sunlight and diet, it can cause symptoms like bone pain, low mood, poor muscle strength, constant tiredness, frequent infections, and weight gain. Exposure to sunlight, adding food rich in Vitamin D like fatty fish, egg yolks, fortified cereals, and fortified milk helps when deficiency is minor. In case of severe deficiency, its advisable to take supplements.
  5. Choline: It is one of the necessary nutrients for women during the phase of pregnancy and breastfeeding as it plays an important role in the child’s growth . It also helps to maintain good  brain health & nervous system, muscle control, and cell formation. Including whole eggs, organ meats, fish, Soyabean, wheat germ, chicken, almonds, kidney beans, quinoa, and cottage cheese is a good way to keep its deficiency away.
  6. Magnesium: This is a mineral which is necessary to ensure proper functioning of muscles & nerves. It helps in protein production but its deficiency during pregnancy can lead to serious complications like gestational diabetes, restricted fetal growth, preterm labor, and pre-eclampsia. Eating a diet which includes nuts, pumpkin seeds, green leafy vegetables, beans, legumes and peas will help.

All in all, a well balanced diet rich in all food groups is the key to good health. If this article helped you, let us know in the comments below and share it with your friends and family too!

Find more articles on Women’s Health here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. 

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रोजाना एक कटोरी सलाद खाने के स्वास्थ्य लाभ

रोजाना एक कटोरी सलाद खाने के स्वास्थ्य लाभ

परंपरागत रूप से, ककड़ी, टमाटर, गोभी और प्याज जैसी कच्ची सब्जियों के साथ सलाद तैयार किया जाता है – जिन्हें स्लाइस में काटा जाता है और एक चुटकी नमक और नींबू इसपर छिड़का जाता है। उन्हें या तो भोजन के सबसे छोटे हिस्से के रूप में परोसा जाता था या पूरी तरह से नजरअंदाज कर दिया जाता था। अगर आप भी ऐसा ही करते आ रहे हैं, तो बदलने का समय आ गया है! अपने भोजन में एक कटोरी सलाद शामिल करना बहुत ही महत्वपूर्ण है और इस लेख में हम आपको इसकी पूरी जानकारी देंगे।

आपको रोजाना एक कटोरी सलाद क्यों खाना चाहिए?

  • सबसे पहले, अगर आप अपने भोजन की शुरुआत एक कटोरी सलाद के साथ करते हैं तो आपको वजन कम करने में मदद मिलती है। यह सच है क्योंकि सलाद कैलोरी में कम, फाइबर में उच्च और अन्य पोषक तत्वों से भरपूर होते हैं। फाइबर आपको भरा हुआ महसूस करने में मदद करता है और आप अपने बाकी के भोजन पर आसानी से नियंत्रण कर पाते हैं। कम लेकिन स्वस्थ खाना = एक स्थिर वेट लॉस है! हाई फाइबर सलाद खाने से कोलेस्ट्रॉल कम करने में मदद मिलती है और यह कब्ज को रोकने के लिए भी जाना जाता है।
  • सलाद में अपनी सब्जियों के साथ थोड़ा अच्छा फैट (जैसे जैतून का तेल, एवोकैडो और नट्स में पाया जाने वाला मोनोअनसैचुरेटेड फैट) खाने से आपके शरीर को सुरक्षात्मक फाइटोकेमिकल्स (कैंसर और हृदय रोग से बचाने के लिए जाना जाता है) को अब्सॉर्ब करने में मदद मिलती है, जैसे टमाटर से लाइकोपीन और गहरे हरे रंग से ल्यूटिन सब्ज़ियाँ।
  • क्रोटोन्स (गेहूं के ब्रेड के डीप फ्राइड टुकड़े) को छोड़ने का सबसे अच्छा तरीका है जो की वैसे भी पोषक तत्वों में कम और उच्च ग्लाइसेमिक लोड वाले होते है, कि हम उन्हें नट्स और बीजों से बदलकर अपने सलाद में कुरकुरेपन को बनाए रखें।
  • इसे संपूर्ण भोजन बनाने के लिए उचित कार्बोहाइड्रेट और प्रोटीन के साथ संतुलित करने के लिए, आप इसमें ब्राउन राइस या प्रोटीन युक्त क्विनोआ, ग्रिल्ड चिकन, कम फैट वाला पनीर, टोफू या स्प्राउट्स मिला सकते हैं।
  • जो लोग फल खाना पसंद नहीं करते हैं, वे सलाद का स्वाद ले सकते हैं, जिसमें फलों और सब्जियों का मिश्रण होता है और इसे पूरे भोजन या नाश्ते के बीच में खाते हैं। यह कई शक्तिशाली एंटीऑक्सिडेंट प्रदान करता है जो शरीर को हानिकारक अणुओं से होने वाले नुकसान से बचाता है जिसे फ्री रेडिकल्स कहा जाता है।

टिप्स स्वस्थ सलाद तैयार करने के लिए

  • सलाद को विटामिन से भरपूर माना जाता है। फैट सॉल्युबल विटामिन ए, डी, ई और के को कुछ फैट की उपस्थिति के बिना शरीर द्वारा अब्सॉर्ब और उपयोग नहीं किया जा सकता है। तो अनसैचुरेटेड प्रकार (अच्छे फैट) को इस्तेमाल में लाएं जैसे जैतून का तेल या कनोला तेल। तेल को सिरके के साथ टॉस करें जो भोजन के बाद ब्लड शुगर स्पाइक्स को रोकने में मदद करता है।
  • अपने दैनिक आहार में रोमेन, रेडिकचियो, आइसबर्ग और पालक जैसे साग को शामिल करने का सबसे अच्छा तरीका यह है कि इन सभी को मिला दिया जाए या सलाद में एक बार में एक का उपयोग किया जाए।
  • तुलसी, लहसुन, नींबू का रस या पार्सले जैसे औषधीय जड़ी बूटियों को सलाद में स्वाद में बेहतर बनाने के लिए और रोग से लड़ने वाले एंटीऑक्सिडेंट से परिपूर्ण करने के लिए इस्तेमाल करें। आपका सलाद स्वाभाविक रूप से जितना अधिक स्वादिष्ट होगा, उतनी ही कम उच्च कैलोरी सामग्री आपको अतिरिक्त पनीर और क्रीम जैसे स्वाद के लिए मिलाने की आवश्यकता होगी।
  • सिनेरजेटिक इफेक्ट्स प्राप्त करने के लिए अपने सलाद को अधिक से अधिक अन्य सब्जियों या फलों के साथ पैक करें। गाजर, खीरा, अलग-अलग रंग की मिर्च, ब्रोकोली, मटर, आटिचोक, स्ट्रॉबेरी, रसभरी, या नाशपाती अलग-अलग बनावट के साथ-साथ भरपूर मात्रा में फाइबर प्राप्त करने के लिए बढ़िया विकल्प हैं।

हमें उम्मीद है कि यह लेख आपको अपने भोजन में एक कटोरी सलाद शामिल करने की आदत डालने में मदद करेगा! अपने सलाद के साथ रचनात्मक बनें, इसे रंगीन या कुरकुरे बनाएं और सोशल मीडिया या GOQii एरिना पर एक तस्वीर साझा करें और हमें टैग करें! स्वस्थ जीवन और पोषण के बारे में अधिक जानकारी के लिए स्वस्थ लेख देखें।

पोषण, वजन घटाने, आहार युक्तियाँ और स्वस्थ व्यंजनों पर विशेषज्ञों से अधिक सलाह और मार्गदर्शन प्राप्त करने के लिए! GOQii की पेर्सनलिज़्ड हेल्थ कोचिंग के लिए यहां सदस्यता लें |

Read the article in English here.

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Three Powerful Relaxation Techniques For Immediate Relief From Stress

relief from stress

Tight deadlines, erratic working hours and sometimes being unable to manage the work-life balance can take a toll on your health. There are many factors that contribute to stress and if you find yourself feeling sad, anxious, angry, confused or scared without explanation, you are not alone. The specific reasons for stress are as varied as the people themselves but there’s hardly anyone who can escape the clutches of stress. How does one remain grounded and feel a sense of equanimity? Here’s help!

Powerful Relaxation Techniques You Can Practice 

Following are three go-to relaxation techniques that therapists use to help their clients relax. Not all techniques may work for everyone but at least one of these should work for you.

1. Progressive Muscle relaxation

This exercise is very effective in lowering stress levels and can also reduce physical problems like headaches or stomachaches that accompany feelings of stress. This practice also improves sleep. When you are stressed your muscles tighten without your conscious awareness. Regular practice of PMR helps you to become aware of the difference between a tensed muscle and a completely relaxed muscle, thus improving your ability to recognize your bodily response to anxiety and mitigate it.

  • Sit down on a chair with a backrest such that you are sitting erect but not tensed.
  • Close your eyes and take a few deep breaths.
  • Once you breath slows down, progressively tighten one muscle group (neck and shoulders or upper arm and lower arm) at a time for about 10-15 seconds.
  • Once the time is up, release the tension in the muscles completely with a long exhalation and observe the sensation in the relaxed muscles.
  • Continue this with each muscle group from head to feet.
  • You could do this 2-3 times a day and even before going to bed.
  • Avoid doing this with any part where there is a sprain or other injury.

relief from stress2. Diaphragmatic Breathing

Also known as belly breathing, it is the optimal way of breathing as it actively engages your diaphragm. Belly breathing leads to improved oxygen flow to the rest of the body. This kind of breathing triggers a relaxation response by stimulating the vagus nerve, the longest nerve emanating from the brain. This nerve has a significant role to play in reducing blood pressure, heart rate, improving calmness, relaxation, and digestion. When engaging in breath based meditations most people practice belly breathing. Chest breathing is something we learned to do as a reaction to stress. For belly breathing, follow these steps:

  • Sit comfortably or lie flat on your bed or any other comfortable surface and relax your shoulders.
  • Place one hand on your chest and the other on your stomach.
  • Breathe in through your nose for 2-10 seconds (according to your capacity).
  • Feel the cool air moving through your nostrils into your abdomen, making your stomach inflate. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.
  • Press gently on your stomach, and exhale slowly for about 2-10 seconds.
  • With every exhalation you will notice the stomach deflate under your palm
  • Repeat these steps several times and observe your body relax.

3. Guided Imagery

This is a focused practice that involves all or most of the 5 senses, to kindle calming responses in the mind and the body. Guided imagery uses imagination to take one to a calm, peaceful place, internally. This is a powerful tool that has a positive impact on blood pressure, breathing, oxygenation and heart rate. It can reduce pain and also improve the healing process of the body and mind. Our body reacts the same whether we experience something in reality or imagine it. So when you imagine yourself sitting in a beautiful green meadow and watching a clear stream of water flow over smoothened rocks, your body responds as if you were actually in the meadow.

  • Sit down or lie down comfortably and close your eyes.
  • Take a few deep breaths to help you relax.
  • Imagine a scene that is calm and peaceful. This could be a beach, a meadow, a valley, the mountains or a riverside, according to your preference.
  • Visualise the scene and slowly add some details, like a gentle breeze, fragrance of the grass, gurgling sound of water or the chirping of birds. Is the sky a clear blue or do you see fluffy white clouds?
  • It helps to visualise you walking through the scene and experiencing the beauty and serenity using all your senses.
  • And as you walk through the scene and go deeper you feel more and more relaxed.
  • Continue to breathe slowly and experience the sense of peace that envelops your body and mind. Think of a word or sound that you can use in the future to help you mentally return to this place.
  • When you feel ready, gently bring yourself back to the present. Tell yourself that you will feel relaxed and refreshed when this is done and slowly open your eyes. Notice how you feel right now.
  • You could also use a recorded guided imagery audio, which is generally available on many of the free versions of meditation apps.

If these techniques helped you, let us know in the comments below! Find more articles to help you manage stress here. For further guidance on managing stress and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]