Archives for June 2020

June 30, 2020 By Neha Sharma 1 Comment

Tips To Reduce Bloating And Gas In The Stomach

Bloating and gas are the most common discomforts of the digestive system. There are many reasons why they can happen but it is important to understand the exact one so you can apply the required remedy. What causes bloating and gas though? What happens when one feels bloated?

Bloating is a build up of gas in the stomach and the intestine. The belly swells up after eating one can feel bloated. Bloating causes burping, abdominal discomfort, feeling of fullness.

Reasons for Bloating and Gas

Lack of physical activity or a sedentary lifestyle
Less intake of fiber
Less intake of water
Food allergies
Eating too much or eating too fast
Lactose or gluten intolerance
Eating food that creates gas in the intestinal tract

Some other reasons also include pregnancy, GERD, smoking and menstrual period as well.

Preventive and Easy Home Remedies

Now that we know some of the reasons for bloating and gas, let’s check out some preventive measures and easy home remedies.

Have smaller portions of meals at a time. This will help you digest food faster and in a proper manner. More so, your stomach will have some space to breathe.
Make it a habit to walk around after meals at least for 5-10 mins as it will increase the metabolic rate and aid digestion.
Have salads on your plate as these are rich in fiber, absorb water and prevent indigestion.
Always have lukewarm lemon water with a pinch of rock salt (Not for hypertensive’s) or with a tsp of honey (Not for diabetics) after heavy and oily meals.
If one is experiencing a regular episode of bloating after eating a particular food, then an allergy test needs to be done.
Proper cooking of cruciferous veggies is required. Other veggies can be mixed with cruciferous veggies. Avoid eating them at night.
If bloating is because of gluten, then go for gluten-free food and rice products. Don’t forget to check food labels and ingredients every time you buy anything.
If you are allergic to lactose, then go for soy curd, soy milk and soy cottage cheese.
Include probiotics in every meal as these will improve the gut environment for bacteria and help in reducing bloating and gas. Try adding yogurt, curd, buttermilk with a pinch of rock salt & roasted cumin powder.
Some yoga poses can be tried 4-5 times in a week to strengthen stomach muscles and can relieve gas as well.
Make it a habit of chewing fennel seeds after your meal as it improves digestion. you can even have fennel tea (Just add 1 tsp of crushed fennel seeds or whole fennel seeds to a cup of boiling water for 10 min & after it can be sipped).
Few pieces of ginger can be taken with lemon and a pinch of rock salt to increase digestion (Not for those who have GERD) & ginger tea can be taken without milk.
Ripe bananas aid digestion. The potassium in bananas manage fluid levels that cause bloating and gas.
Chamomile tea settles an upset stomach. It has anti-inflammatory properties. So try chamomile tea or an infusion of chamomile, peppermint, lemon, balm & fennel seeds.
Cucumber water is good as it acts as a natural diuretic and contains silica which helps in removing gas.
Aloe Vera juice can be taken 1-2 times in a day to relieve gas.
Have Cumin water (Put 1-2 tsp of cumin in a cup of boiling water and have it empty stomach after 10-15 min of straining it).
Start giving priority to these natural gas releasing agents in your kitchen like asafoetida, cumin seeds and carom seeds.
Baking soda can be taken with hot water and fresh lemon to ease from bloating.
Half a tsp of Triphala powder with hot water can be taken before going to bed to make digestion faster and for a happy & healthy gut.

Last but not the least, manage stress well, as stress can affect the stomach right from the time you start thinking under pressure.

We hope this article helps you find relief from and prevent bloating and gas in the stomach. Do leave your thoughts in the comments below!

For more tips, check out Healthy Reads or tune in to live sessions by experts on GOQii Play within the GOQii app.

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June 29, 2020 By Anushree Ashtekar 5 Comments

How Much Water Should You Consume Before, During & After A Workout?

Water is an indispensable part of our daily diet. It makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. Thirst is a late indicator of dehydration. When thirsty, our body is already dehydrated at a cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well hydrated body. Along with the diet, we must also pay attention to what and how much water we drink, especially before, during and after a workout.

Why Is Water Intake Important?

1. Pre-Workout Water Intake
If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramps easily. That is essentially because water forms a major part of our muscles and also helps in keeping the joints well lubricated. Intake must start well 2-3 hours before a workout. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much, at least 500-600ml of water 2-3 hours prior to exercise is a must. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

2. Water Intake During a Workout
The consumption here depends on the duration of the activity. If the exercise or sport event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high intensity workout or sport event (marathon, game of football, etc), that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.

3. Post-Workout Intake
We need to pay good attention to eating and drinking right post any workout or exercise. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after a workout, for the next few hours, work on improving your hydration levels. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many a times, your performance during a workout can be improved only with optimum hydration. We hope this article helps you. Do leave your thoughts in the comments below.

For more tips on workouts, hydration and being fit, tune in to experts on GOQii Play or check out Healthy Reads.

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June 27, 2020 By GOQii Leave a Comment

Sandeep Vasant Shares The Secret To His Transformation

Does your work revolve around traveling and leaves you with little time to focus on your health? Sandeep Vasant, a marketing professional from Bengaluru had the exact same issue till he decided that it was time to change.

In 2016, Sandeep Vasant weighed around 89kg, his BMI was hovering around the overweight to obese category and he knew he had to change. His opportunity came when he won a GOQii band as a part of a contest.

Making the Shift

The concept of personalized coaching, a band to track his daily step count and an integrated app – all of this intrigued him and he decided to invest his time in the GOQii model. His coach guided him on how they would go about his goal to lose weight. These changes included:

Correcting food habits: Consuming fruits and vegetables while reducing junk food, tea and coffee in take. Stop late dinners
Begin basic cardio and strength training at a gym
Correct sleep pattern and avoid using the cellphone late at night

Within the first 10 days itself, Sandeep Vasant began seeing changes in himself which motivated him to be more consistent.

The challenge came when he had to incorporate these changes to his frequent traveling. His coach recommended that he pack his workout gear even while traveling so he can go for runs and workout in his hotel room as well. For food, he had to settle with what was available albeit, he had to choose healthy and maintain portion control. If he got bored with gym workouts, he switched his attention to GOQii Play coaches in the morning.

Small Changes. Big Rewards!

At the start of 2018, he had already dropped 10 kgs. If 2017 was about changing food patterns and beginning exercises, 2018 became more about his interest in marathons. He started participating in 5k runs which initially took him 45 mins to complete. He wanted to improve his timing and start training more for marathons. He decided to participate in at least one marathon each month. Turns out, he won a few medals in the course of his journey as well. He draws his inspiration to workout everyday looking at the medals he won at those events.

Staying Fit During Lockdown

When the country went into lockdown, like others, he was worried how he’d keep up with his exercise routine. He did not want to squander all the hard work he had put in till now. He decided to increase his workout time and started participating in evening Zumba sessions on GOQii Play.

He began practicing yoga – something which never interested him before but was the need of the hour. Now, he is a regular at Ronak Gajjar’s meditation sessions on GOQii Play. He says, “Meditating along with Ronak has actually helped me think positively, keeping all the negativity around the coronavirus and the economic situation at bay. I feel more grounded and peaceful even while sitting at home.”

During the past 3 months, he has not gained weight but in fact, he has lost 4kg more and now weighs 75kg. His goal is to further drop 2kg which will bring him in the normal BMI range.

What Does Sandeep Vasant Think About GOQii?

Sandeep says his coaches have constantly motivated him to be consistent, shared inputs from time to time on what he should and should not eat. Most importantly, they have structured his routine for the days he travels. He is thankful to GOQii for helping him achieve his goal.

He says that the 3 secrets to his transformation were consistency, discipline and dedication! As of now, Sandeep is making great progress. What about you? Subscribe to GOQii now and make a positive lifestyle change!

For more stories on transformation and lifestyle change, check out user stories on Healthy Reads.

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June 26, 2020 By Dr. Vaidya's 1 Comment

5 Ways To Build Your Immunity Naturally

We take our immune systems for granted at most times. With the heightened threat of COVID-19 infection that is something, we can no longer afford to do. Boosting your immunity doesn’t require drastic action however. By digging into our rich Ayurvedic traditions we can find plenty of helpful information. In fact, Ayurveda’s primary focus has always been on disease prevention, rather than treatment. This means that it contains a vast repository of knowledge on strategies to strengthen and support natural functions, including immunity.

To make meaningful changes that improve immune function, you don’t need to adopt therapeutic practices or use nutritional supplements. While those methods will help and are supplementary, your main strategy should be to make small and natural changes to your daily lifestyle.

Proven Strategies to Build Immunity Naturally

1. Get Enough Sleep
If you wake up without feeling refreshed and feel sleepy through the day, you’re just not getting enough sleep. There are endless debates over how much sleep is adequate, but if you wake up refreshed and with high energy levels you have nothing to worry about. Unfortunately, most of us are sleep deprived or have disturbed sleep, which severely weakens immunity. Research that appeared in JAMA Internal Medicine shows that the risk of respiratory infections is significantly higher in people who get under 6 hours of sleep. This is because sleep deprivation leads to a rise in cortisol levels and impaired T cell function.

If you suffer from any kind of sleep disorder, you can take steps to improve sleep quality. Adopting a disciplined night time ritual will help. You can take inspiration from the dinacharya, adhering to meal, exercise, and sleep times. Avoiding exposure to digital screens, artificial lighting, and any stimulating activity is a must for a few hours before bedtime. Meditation before bedtime can also help calm the mind and prepare you for sleep. If you still have difficulty getting good sleep, you can try using Ayurvedic herbs that have adaptogenic and sedative effects like brahmi and jatamansi.

2. Find a Stress Buster
We often hear about stress as a risk factor for almost all kinds of diseases and infections. In the past this may have been based on anecdotal evidence, but that is no longer the case. Research shows a clear link between stress and increased vulnerability to infections. This is once again linked to a rise in levels of the stress hormone cortisol and reduced lymphocyte levels. Stress can also have an indirect impact on immunity. When we feel stressed and anxious we are more likely to make bad choices. A good example would be our turning to ice cream, chips, and junk as comfort foods.

Right now stress and anxiety levels are particularly high as it’s hard to stay socially isolated and trapped indoors. This makes it absolutely vital for you to adopt proven stress reduction techniques. In this context, mindfulness meditation is regarded as the most effective strategy and is even used in clinical programs to treat depression and anxiety disorder. If you need any additional support, you can also use Ayurvedic adaptogenic herbs like brahmi and ashwagandha.

3. Quit Smoking and Drinking
Nicotine and alcohol consumption are both regarded as harmful in Ayurveda because of their toxic effects. This is especially true with smoking as it has been linked to cancer and lung damage. From research, we now know that any kind of nicotine consumption is associated with such risks. Nicotine directly impairs immune function because of its adverse impact on antibody formation and T cell responses.

High intake of alcohol is also associated with severely weakened immune function. This effect is almost immediate, with a reduction in lymphocyte levels and weakened macrophage response soon after intoxication. Some of the toxic byproducts of alcohol are also known to directly damage lung function, increasing the risk of airborne illnesses.

4. Eat Smart
When it comes to diet and nutrition for immunity, Ayurveda has always been ahead of the curve. The importance of balanced nutrition, favoring natural foods with a high nutrition density has always been stressed. The importance of vitamin C from ingredients like amla has also been emphasized. Of course, to receive balanced nutrition that supports optimal immune function Ayurveda makes a broad recommendation too. The main principle here is to avoid or restrict all intake of processed foods, while opting for whole foods. This fundamental principle of Ayurvedic nutrition is now widely recognized.

Aside from increasing your intake of fresh fruits and vegetables, whole grains, nuts, seeds, and pulses should also be included in your diet. Dahi is again important because of its natural probiotic content. This is important for the health of the gut microbiome, which researchers now recognize as critical to healthy immune function.

5. Stay Active
Ayurveda is notable as the world’s earliest medical system to recognize the importance of physical activity. Yoga has in fact been used as a form of physical therapy now for millennia. The importance of staying active for strong immune function has been validated by several modern studies. Such research shows that exercise helps through various mechanisms. It lowers stress levels and raises antibody levels. This has been shown to lower the risk of infection and significantly improve recovery.

Keep in mind that exercise to boost immunity isn’t about high intensity workouts or going to the gym. It is simply about staying active. In fact, over exercising can suppress immune function. Right now, the best choices would be activities like yoga, Pilates, dancing, and so on, as they don’t require you to step out of your home.

These are 5 of the most essential changes to strengthen your immune system. To get an added boost, you can once again turn to the wisdom of ancient Ayurveda. Herbs like amla, haridra, neem, sunth, tulsi, and ashwagandha are known to strengthen immune function and can be found in a wide range of Ayurvedic medications. Ayurvedic formulations like chyawanprash and triphala are also still highly regarded and remain the most popular antidotes to weak immunity.

We hope this article helps you. For more tips on building your immunity, check out Healthy Reads or tune in to experts on GOQii Play.

Stay home, stay safe and #BeTheForce