Archives for August 2021

August 19, 2021 By Kusum Soni Leave a Comment

How Garlic Can Help Boost Your Immunity

At some point you might have observed how some people rarely fall ill and even if they do fall ill, they recover in no time. Whereas, some people belonging to the same gender, age, and sometimes even same family, fall sick frequently and take time to recover. Ever wondered why? The answer is simple – immunity! We’re well aware that the immune system defends our body against infections and a compromised immune system can’t protect us! Hence, we must focus on building good immunity! This can easily be achieved with the food we eat and one of the foods that can help us is Garlic!

Garlic is loaded with nutrients, anti-bacterial, anti-viral, antifungal and antioxidant properties. Studies have shown that it can enhance immune cell function which reduces the severity of an infection.

Benefits of Garlic

It contains allicin, which acts as an immunity booster and an antioxidant that helps stop infections, and the spread of bacteria and air-borne viruses.
It is beneficial to your digestive health. A healthy gut enhances our immune system and reduces the risk of infection.
It supports your liver to effectively carry out detoxification.
It contains vitamin B & C, that fights off cold and cough.
It has proteins, minerals, the sulfur-containing compounds alliin, ajoene, daily sulfide and dithiin, and different enzymes, which makes garlic a “Healing Powerhouse”.

How Do You Use It In Your Diet?

You can enjoy garlic’s nutrients by slicing or crushing a whole clove and eating it raw, immediately, as allicin is unstable and loses its medicinal properties quickly.

You may also try adding raw crushed or chopped garlic, to:

Salad dressings
Soups as a garnish
Vegetable smoothies with other herbs
Peanut butter and apply on roti
Curd or vegetable raita
Coriander/mint chutney

Please note that cooking may cause loss of health benefits due to high temperatures. However, it was noted that crushing it and allowing it to stand for 10 minutes before cooking and by increasing the amount of garlic used in a recipe, one can compensate for the loss of its medicinal properties.

One can also go for garlic supplements like powdered garlic, aged garlic extract and/or garlic oil. However, one needs to be cautious, since there are no regulated standards for its supplements. You can also go for 2-3 raw garlic cloves a day.

A word of caution here is that garlic might reduce your platelet aggregation. People with serious bacterial/viral infections or taking anticoagulant medication/blood thinners need to be cautioned about consuming it. So consult your doctor, nutritionist or dietitian before adding it to your meals.

For more topics on Nutrition, check out Healthy Reads. To get these facts about food, nutrition and more, subscribe to personalized coaching and ask your GOQii Coach directly: https://goqiiapp.page.link/bsr

Keep your immunity levels up and #BeTheForce!

August 15, 2021 By Akanksha Khullar 1 Comment

How To Identify a Weak Immune System and Fix It

The immune system is a complex system of blood cells and organs and it protects the body from harmful germs that can cause illness. If a person is frequently getting infections, they might have a weak immune system. In some cases, people have a weak immune system which makes them prone to frequent infections. White blood cells, antibodies, and other components including organs and lymph nodes make up the body’s immune system.

How to Identify a Weak Immune System?

You can understand if you have low immunity when you come across the following symptoms:

Fatigue: Feeling extremely tired, like you do when you have the flu, could mean something’s going on with your body’s defences
Repeated Infections: These may include infections like chronic sinus infections, ear infections, pneumonia, etc.
Frequent cold, cough and flu
Digestion issues like frequent diarrhoea, gas or constipation

Other symptoms that might show up are:

Autoimmune disorders like type 1 diabetes, rheumatoid arthritis, lupus etc.
Inflammation of the internal organs
Blood disorders or abnormalities such as anaemia
Growth and developmental delays in infants and children
Skin problems like rashes, itchy, dry or red skin or even white patchy skin.

How Can You Fix It?

People who have a weak immune system can take several steps to maximize their chances of staying healthy and avoiding infections.

1. Good hygiene
Good hygiene goes a long way in protecting you from several diseases and infections. This includes washing your hands:

Before, during, and after preparing meals and snacks
Before eating
After blowing the nose, sneezing or coughing
Before and after treating a cut or another open skin wound
After having contact with someone who is unwell
After using or helping a child use the bathroom
After changing a diaper
After touching an animal or animal food or waste
After touching garbage

2. Avoid people who are sick
If you have a weak immune system, avoid being too close to someone who has a cold or any other infection. Viruses can spread from person to person through contact. They can also spread via water droplets that the person expels into the air while coughing or sneezing.

3. Disinfect household objects
Germs that have the potential to cause illnesses can live on some surfaces at home such as doorknobs and remote controls. A person can reduce the number of germs that inhabit these areas by disinfecting them regularly.

4. Manage Stress
Stress can weaken the immune system and make a person susceptible to illness. Manage your stress effectively by practicing yoga, meditation or pursuing hobbies and keep your mind healthy to stay away from illnesses.

5. Get enough Sleep
Being deprived of sleep has a similar effect on the body as stress. Lack of sleep disrupts the normal production of white blood cells, a crucial component of the body’s immune system. Therefore, adults should aim for at least 7 hours of sleep per day,

6. Eat Healthy
Eating a healthy, balanced diet can improve a person’s overall well-being. If you have a weak immune system, go for a diet which is rich in vegetables and fruits as it will provide you with plenty of antioxidants and nutrients.

7. Exercise Regularly
Regular exercise keeps the body healthy. In addition to strengthening the body, exercise facilitates the release of endorphins which reduce stress levels. However, those with weak immune systems should be careful not to push themselves too hard as this can weaken the immune system further.

8. Consider Supplements
Some vitamins and minerals affect the immune system. For instance, a person with Vitamin C deficiency can have weakened immunity. Other vitamins and minerals that can affect immune function include vitamin A, Vitamin D, Vitamin E, iron, folic acid and zinc.

Amid this COVID-19 pandemic, you can take additional precautions and follow the guidelines set by WHO. So focus on building your immunity and stay indoors!

For more topics on building immunity, home workouts and medical advice, tune in to GOQii Play.

To get more advice on building immunity and healthy living directly from a certified GOQii expert, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

August 7, 2021 By GOQii Leave a Comment

Rudresh Basavarajappa Beats Insomnia With Simple Lifestyle Changes From GOQii

Sometimes, our health issues seem overbearing and we’re unable to break free. These illnesses can cripple our ability to function normally. While some issues require medical assistance, there are some that can be fixed with simple lifestyle changes. Our player Rudresh Basavarajappa suffered from insomnia for the longest time till he found GOQii and his life changed completely.

Before GOQii

Rudresh Basvarajappa is an entrepreneur based in Bengaluru. He runs a software company that employs 200 people. He had been battling sleep issues for a long time. He would sleep only for 20 minutes to half an hour. This lack of sleep affected his personal and professional life. Along with insomnia, he was also battling the loss of an untimely death of his brother-in-law and business partner.

His insomnia issue created complications such as shivering of his hands and legs. He had gravitational Oedema. Due to gravitational oedema, he could not walk or even wear his shoes due to the pain. It affected his sleep further. Moreover, he was also smoking around 20 cigarettes a day.

He visited a doctor and after numerous tests, they could not arrive at any conclusion. He was prescribed sleeping pills. As 1 dose did not work, he had to up it to 2. This didn’t work for him either.

Making a Shift With GOQii

After trying everything possible, Rudresh Basvarajappa came across a GOQii ad in the newspaper. He was intrigued that it was a Make in India product – of which he is a fan. Since it was during the pandemic, he found the features to track SpO2, temperature and other vital parameters very useful.

Since he got the tracker, he hadn’t selected a coach for almost 2-3 months as he did not believe in coaches. In due time, he had to forcefully select a coach and opted for Coach Nishreen. Despite his earlier qualms about coaching, he says that the GOQii Coach was the best thing that happened to him. Within a month he witnessed positive results and was able to sleep properly.

He says, “The GOQii Coach is like a god to me. The Coach was very perseverant. Slowly and steadily she introduced activities and food changes. Now, I walk 10km a day and I sleep 7-8 hours a day. My sleep is regular. My wife and son who are fitness freaks also noticed these positive changes in me. Then my wife wanted my son to be on GOQii as well . But I wanted the same coach for him too. Glad that now Nishreen is both mine as well as my son’s coach.”

What Does Coach Nishreen have to say about Rudresh Basvarajappa?

Rudresh was very focused, determined and committed when he came onboard. He just had one thing in mind, that is to lead a healthy lifestyle. He joined GOQii to reduce his stress, improve sleep as he used to take 2 sleeping pills and reduce gravitational oedema – a gravity-related swelling in the lower body. He smoked 20 cigarettes everyday.

He had done all the possible tests as suggested by senior doctors but couldn’t come to a conclusion. This was adding to his stress as he couldn’t wear appropriate footwear and thus, further disturbing his sleep cycle.

After our first call we decided to make simple lifestyle changes like starting Pranayama to relax his mind, reducing the number of cigarettes as he was keen to quit smoking and some leg raise exercise to improve blood circulation. He had a passion for exercises, so he enjoyed his morning walks.

Over the span of 2 months, he could see reduction in swelling and great improvement in sleep. We were able to cross each and every milestone in his health journey up to date. He is able to sleep immediately as pranayama is a medicine for sleep, he has quit smoking and oedema in his legs is almost NIL! He’s very honest and disciplined. So he adheres to any changes and accepts them without complaint. He maintains a two way communication and shares his updates with me every day!

Recently, Rudresh Basvarajappa appeared as a guest on GOQii Health Talks and shared his journey with our Founder & CEO Vishal Gondal. You can watch the entire live session here:

For more inspiring stories, check out Healthy Reads! To get your own GOQii Coach, sign up for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

August 4, 2021 By Dr. Viral Thakkar Leave a Comment

9 Steps For Building and Mainting Immunity

In the wake of the ongoing pandemic, maintaining one’s immunity has become a must. However, even if not for any random virus flying off, one’s immunity is the biggest strength against any onslaught of a virus and bacteria. Taking care of one’s self is a lifestyle. It must be down as a means to protect one’s body. I’m writing this article touching on a few aspects of maintaining one’s immunity. Since these worked for me, I believe it might work for you all as well. Being healthy has to be imbibed in one’s lifestyle just so no virus or bacteria can affect you.

How Do You Build Immunity?

If only maintaining immunity was as easy as popping a pill, life would have been a bed of roses. But it’s not! You have to work for it to earn it. One’s immunity depends on the way one is born, to one’s genes! But, we are talking about factors which are in one’s hands. The thumb rule is to listen to your body, it never lies. And, most of what your grandmother said was right in terms of health… keeping all that aside, here are a few quick tips to build up your immunity.

No Stress & Yes to Happiness: Stress can wreck any organ in your body. Let go and be happy. Remember, if you are stressed over Corona, you are at risk. A happy and positive person is less likely to fall sick usually.
Maintain Personal Hygiene: Wash your hands with soap before and after eating, bathe, wear breathable clothing and follow all the instructions in basic science textbooks of a 2-3 class child. It will help to prevent a lot of infections!
Seasonal Vegetables and Fruits: Every area is known for its own vegetables and fruits as per the season. For instance, the Saag in North India is awesome during winters. It’s a must have. And yet you get it during summers in some regions. That’s a big no! Watermelon is a fruit of the summer. It is best to have it at that time.
Home cooked food is the best because there is no adulteration. It should be cooked by a healthy person who has no infectious disease, be it your maid, or a house member. I strongly believe that basic hygiene like washing hands before touching food, washing the vegetables before cutting, etc. must be followed. In fact, these are taught in our curriculum in primary sections!
Back to Basics: Consume natural food, have good nutrition and avoid unnecessary medication. By natural food I mean raw vegetables and fruits. Refer to your doctor/nutritionist for your diet plan if you are unable to do so.
Daadi maa ke nuskhe (Grandmother’s Secret Recipes) might just work better than medications for basic ailments like cough and cold. See what works best for your body. As a child, I remember my mother giving me ginger juice mixed with honey every day in the morning during winters. I hardly had a runny nose during childhood. When I grew up, teenage took over and the orthodox medicine said that medicine is the best cure, but it didn’t work for me. Even at this age, ginger juice and honey is my prevention from cough and cold and I’ve no idea why it works for me! Try and find what your remedy is!
With respect to air borne infections, we need to protect our body, especially the orifices from where we breathe. So for the nose, take very little cow ghee/castor oil/any kachhi ghanni (cold pressed) oil and rub it inside your nostrils. The thick ghee captures the dirt and germs in the nostrils itself. For your skin, apply virgin pressed coconut oil.
Sun is a Friend: Basking in the morning sun is good. Don’t overdo it but remember that the sun is the best and the strongest natural disinfectant. So if you do not have a medical condition, and if the doctor has not advised otherwise, make the sun your friend. I do not deny the ugliness of buildings since people dry their clothes outside, but remember one’s clothes are best disinfected in the sun.
Exercise: Are you a yoga person, jogger, swimmer or gymmer? See what suits your body and get into shape. Pranayam though must be followed by all.

We hope this helps you build and maintain your immunity against the coronavirus. For more articles on immunity, nutrition and the coronavirus, check out Healthy Reads. To get these tips directly from your GOQii Coach, sign up for personalized coaching here: https://goqiiapp.page.link/bsr

Stay safe, stay healthy and #BeTheForce