Archives for May 2021

May 7, 2021 By Srini Leave a Comment

Sleep Series: Sleep Tips and Summary

The internet is full of various sleep tips and advice but which one is the best one to follow? Don’t worry, I have shared some sleep tips which I’ve personally experimented with and benefitted from over the last couple of years. Hope they help you too!

Sleep Tips For A Good Night’s Rest

1. Day Time:

The sleep preparation process starts from the time you wake up
What you do during the day, impacts how you sleep. Sleep is not just a standalone event that happens in the evening. Sleep is designed to unwind, scavenge, reorganize and rebuild from the activities of the day. So, be cognizant of what you do in the daytime
Get some Sunlight, especially first thing in the morning. This sends a clear signal to “Body Clock” that it is Daytime – it will automatically set up the night time.
Try walking without any footwear on natural ground while taking morning walks. It helps immensely!
No Coffee/Cola after 13:00 hours – I found the impact of tea is milder on sleep. At 4pm, masala tea with ginger, etc. is ok.

2. Evening

Get used to dim lights post dinner. Light is the number 1 inhibitor to the onset of sleep
I have two sets of lights in my house – one for “illumination and celebration” and one with dim lights conducive to induce melatonin secretion.

3. Dinner

30 minutes before dinner, take 1-2 spoons of Apple Cider Vinegar with 1 spoon of honey in 1 glass of water. Works wonders for sleep, digestion, acidity, GERD, etc.
Early dinners are the best! Between 6-7pm max. You do not want your digestion process working during sleep
Stop the intake of water 90 minutes before sleep if you are above 45.

4. Preparing to Sleep

30 minutes before your scheduled sleep time, start unwinding. Phone can be kept outside the bedroom or better, switch it off. Reading a hardcover book is a great way to induce sleep. I used to read a book on macroeconomics
Pranayama is a great way of preparing the body for sleeping. I found the following useful
- 4-8 method: Inhale through nose for a count of 4 and exhale through the mouth for count of 8 – ask me if you do not yawn and feel sleepy at the end of 3 minutes
- Shitali Pranayama: 3-4 rounds – cools the body
- Ujjayi: 3-4 rounds – strengthens the throat muscles – works against collapsing during snoring
Lavender Essential Oil: Apply 1 drop of good quality lavender essential oil on your pillow. You will sleep like a baby. Do not use more than one drop, I do not want to get a call from your boss!
If you can get your Ayurveda or Siddha doctor to prescribe “Ven Thamarai (white Lotus) Churna”, mix it with a half-cup of warm milk and honey 60 minutes before going to sleep. Non habit forming and sleep inducing medicine. Not just helps in onset of sleep, but helps in overall quality through all stages of sleep.

5. Bedroom

Darkness is a friend of sleep. Pitch dark room with no night light. Use a sleep mask for your eyes if needed. Go for movement sensing light in case you get up at night
Air conditioned room is the best – cool temperature is essential for good sleep. Set what is comfortable fo you – 24 degrees is generally ok for Indians (web prescribes 20 degrees which is American Standard)
On bedroom accessories, I have covered in previous blogs
Bed is reserved for unwinding and sleeping – so avoid working or eating from bed

Sleeping well is essential to a good career for knowledge workers. Sleep builds memory, creativity, innovation and problem solving skills which are crucial and cannot be replaced by “Artificial Intelligence”.

If this Sleep Series by Srini got you excited about sleep, try reading Why we sleep – a book by Matthew Walker, the Sleep Guru. To read more about sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

To get more guidance to help you sleep better, subscribe to GOQii and let our experts help you: https://goqiiapp.page.link/wssu

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May 6, 2021 By Dr. Vaidya's Leave a Comment

Shopping For Essentials? Take These Precautions!

With the second wave of COVID-19 and all of us being home, we must be very vigilant when we step out for those essentials that we need. While it is most advisable to stay home completely, one may need essentials like everyday groceries and medicines for basic sustenance. The first choice is of course to go out, and use online stores if available (although this may also have its own supply chain issues). Many societies are also organizing deliveries to flats or having a vendor come into the society. While these solutions can be used by some, there are certain cases where one has to go out. In these cases, it is important to do what one can to protect oneself. So, what should we do to protect ourselves and others when shopping for essentials?

Precautions While Shopping For Essentials

Make sure you are fully ready and prepared before taking that step out the door.

Carry your own shopping bags.
Wear, as far as possible, the same clothes you always do when you go out. As far as possible, wear long trousers/dresses/joggers etc and also wear long sleeved tops.
Most important, wear your mask, as soon as you step out. Doesn’t have to be the fancy ones, a simple cloth one made at home will do as long as it covers your mouth and nose. Most importantly, make sure the mask is new or clean (has been washed).
Take gloves, to handle the items you are buying and in case you touch anyone or anything.
Wear footwear which is comfortable and if possible, washable.
Try not to carry a purse, either a wallet or loose money/cards in your pocket are the best.
Pocket sanitizers to use 2-3 times during visit.
Wash your hands before you go out and when you come back home.
Try your best not to touch your face with your hands or with gloves while out.

Once you reach your shop/supermarket of choice. You will probably have to wait in line to get in. Please make sure you are at least 5-7 feet away from the person in front and from the person behind. Maintaining this social distancing is necessary. If the shop does not have an organized line up system, think about going to another shop or maintain the distance yourself regardless of whether the shop is maintaining it or not.

If possible and if available, pre-order and pickup, or order at the door and request them to give you the items. If this is not possible, go inside, get what you want and leave as soon as possible. Try your best not to browse and cause crowding. Remember, these are essentials and even this small action from your end can benefit everyone around you.

Once back home, change your clothes immediately and ensure that you keep footwear outside. Wash your hands with soap and if possible take a shower to ensure maximum cleanliness so as to not risk others at home. For items in plastic, tetra packs or carton packaging , wipe them down using normal cleaning detergent with a cloth/sponge. For vegetables, wash them with water. Medicine packets/bottles strips should also be wiped down and sanitized.

We hope these tips help you when you go out shopping for essentials. Are there any specific precautions you’re taking? Let us know in the comments below. For more articles like this, check out Healthy Reads or tune in to experts on GOQii Play.

For expert guidance, subscribe to GOQii or download the app here: https://goqiiapp.page.link/wssu

Stay home, stay safe and #BeTheForce

May 3, 2021 By Aruna Bhatia Leave a Comment

What Should You Eat If You Get Infected By COVID-19?

We are going through a very tough time with everyday monster surges in COVID-19 cases all over the country, excluding a few districts. It almost seems like each and every household has one or more members down with this infection. Thankfully, we have a good number of people getting well too! Food plays a key role in any form of recovery. So which kind of food should a person infected with COVID-19 eat?

A Balanced Diet Is Key To COVID-19 Recovery

Each day, the combination of food should include:

Whole Grains: Millets, oats, wheat, brown rice, white rice, all this as roti, khichdi, upama, Pulao, Daliya, Chilla etc.
Proteins: Eggs, Lentils, Legumes, Dairy Products, Soy Products, can be taken as besan cheela, Dal Soup, Sprouts Chat, Moong dal Khichdi, Paneer Bhurji, Omelette, Dosa, chickpea bowl, rajma, etc.
Fats: Good fats have anti-inflammatory acids like omega 3 fatty acids. So include flax seeds oils, extra virgin olive oils and safflower oil. Good fats can also be added from almonds, avocado, laddu with a mix of nuts, white sesame seeds, kalonji, ajwain all roasted in desi ghee helps provide essential minerals like zinc and magnesium for fast recovery.
Fiber: Fresh fruits and vegetables are great sources of dietary fibers, vitamins, minerals, and antioxidants. So try to include two fruits a day, along with 2-3 cups of vegetables. This requirement can be met by adding soups mashed vegetables and fruits as small mid meals.

Apart from these main macros, here are a few things you need to consider:

2-3 liters of water should be included daily as infections dehydrate the body. Infused water, coconut water, water with honey can help meet the requirement.
Immunity boosters like a herbal concoction, turmeric milk, soups and broth should be included at least one or two times a day.
As far as possible, make sure that all fruits, vegetables are fresh and meals are home cooked.
Always eat small and frequent meals as the body will not tolerate big meals at a time.
Avoid alcohol as it is highly dehydrating and may inhibit your immune system.
Limit salt and sugar
Avoid packaged processed food.

Given all the dietary guidelines, a question may still come up as to how to manage adequate calorie intake when the infection has robbed you of your taste buds and sense of smell.

Try adding lemon juice or vinegar in food, soups and water. The flavor of acids from them comes through even when smell or taste is impaired.
Try going a bit heavy on spices like cinnamon, black pepper, cumin, garlic and ginger, which could add flavor back to food.

To make things a bit more clear, here is a sample diet chart, although it will be more customized as per symptoms.

Early morning: 5 to 6 soaked almonds, two dates and lukewarm lemon cinnamon water or tulsi lemon honey water.
Breakfast: Besan cheela or moong dal cheela or stuffed omelette sandwich or paneer paratha or idli sambar or vegetable uttapam with coconut chutney.
Mid meal: Coconut water or any one fruit with one tsp mix seeds
Lunch: Rice with dal and subzi or Ajwain roti with rajma and any green leafy vegetable
Evening: Any herbal concoction (kadha or green tea) and chana/ sprouts/ sweet potato chat and any one fruit
Pre dinner: mix veg soup or moong dal soup or chicken broth or boiled egg
Dinner: Khichdi or vegetable daliya or oats cheela or oats with milk or Garlic roti with any dal and mixed veg
Post dinner: One cup milk with turmeric and pinch of black pepper

We hope this article helps you manage COVID-19 infection and recover quickly. For more information, check out Healthy Reads or tune in to LIVE sessions by exprts on GOQii Play.

For more expert guidance, subscribe to GOQii or download the app here: https://goqiiapp.page.link/wssu

#BeTheForce

May 1, 2021 By GOQii 1 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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