Archives for June 2023

June 16, 2023 By Trupti Vyas (Pandya) 17 Comments

Healing Hands: 5 Hand Yoga Mudras To The Rescue

Everyone knows about yoga and the benefits it can bring to your life. This ancient form of exercise started in India and has reached far and wide across the world. Since the pandemic, we’re always looking for new ways to be fit and active, given that health has now become a priority. I have a few ways on how we can be more active during the day and that’s Hand Yoga!

The importance of specific hand position is common in spiritual and healing arts tradition. India is home to perhaps the largest collection of such hand gestures. The Sanskrit word Mudra means gesture. These Hand gestures (Mudras) stimulates the flow of vital energy in unique ways, affecting organs, glands and nervous system of the body. Such gestures are mainly used while doing yoga postures (Asanas), Pranayama (breathing practices) and Meditation.

5 Hand Yoga Mudras & Their Benefits

1. Jnana/Gyan Mudra

In this Mudra, the thumb and index finger are touching and form a circle. The other three fingers are stretched casually. The palms are facing upwards. This Hand Yoga Mudra is known as the gesture of knowledge and wisdom. The Index Finger symbolizes the ego that is beaten by the universal wisdom, which is represented by thumb.

Benefits:

Stimulates brain functions, the sense of touch and harmonizes the nervous system.
Calms the soul gives inner peace, promotes concentration as well as memory and helps in insomnia and depression.

2. Aakash Mudra

To perform this, the thumb and middle finger are brought together. The other fingers are casually stretching. Aakash stands for the element of room or ether.

Benefit:

It helps overcome obstacles and blockades related to stress in personal or professional life.
It also helps with heart diseases, toothache, a stiff jaw, ear ache and weight regulation, strengthening bones, intuition and awareness are strengthened and feeling and thoughts are cleansed.

3. Shunya Mudra

In this Hand Yoga Mudra, you bend your middle finger until it touches the ball below the thumb. The thumb performs light pressure on the middle finger. The other fingers are stretched. Put your hands, palms facing up, on your thighs. Sunya Means “sky” or “zero”.

Benefits

It has a healing effect on the ear area and helps with different issues such as ear aches, ringing in ears.
It can help with imbalance, dizziness, travel sickness, sea sickness and nausea brought by movement.
It helps in healing throat and nose infections.

4. Surya Mudra

It is formed by folding the ring finger so that it touches the lower end of the thumb. The thumb pushes the ring finger slightly down and other fingers are casually stretched upwards. Surya Mudra activates the fire element of the body.

Benefits

It activates metabolism, therefore, suited for people who want to lose body fat/weight and improve their cholesterol levels.
It helps heal cold by creating warmth inside the body.
It helps in strengthening the eyes and improves eyesight.

5. Jalodar Nashak Mudra

To perform this, the small finger is bent towards the thumb. The thumb pushes the small finger slightly down. The name of this hand gesture (Mudra) is made up of from three words Jal for “water”, Udar for “ stomach”and Nashak for “finish”. The small finger represent the water element.

Benefits: It reduces excess water in the body. Swelling, excessive salivation, watering eyes, runny nose and heavy periods are all reduced.

Apart From these 5 main Hand Yoga Mudras, the other important ones are Dhanyi Mudra – which is a classical mediation gesture where hands lay causally in your lap which gives feeling of contentment and Atmanjali or Namaskar which symbolizes gratefulness or respect which leads to inner balance.

You can try these Hand Yoga Mudras anywhere, at any time. Just relax and be gentle. Activating the energy in your hands will in turn activate the corresponding energy in the rest of your body and evoke a sense of overall vitality. If you are new to yogic practices, then these Hand Yoga Mudras will be a great way to start practicing.

If this article helped you, let us know in the comments below! You can find more articles on yoga here. You can also join our live, interactive sessions on GOQii PRO where you will be guided in real time by an expert. Book a class now from the GOQii App.

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June 15, 2023 By GOQii 1 Comment

वजन कम करने के लिए 11 आसान आदतें

एक लाइफस्टाइल कोच और वेट मैनेजमेंट विशेषज्ञ के रूप में, मैं अक्सर लोगों को वजन कम करने के लिए संघर्ष करते हुए देखता हूं। अपने पिछले लेख में, मैंने 11 अन्हेल्थी आदतें जो आपके स्वास्थ्य को नष्ट कर रही हैं, पर अपने विचार साझा किये थे। मुझे उम्मीद है की आपने उन्हें पढ़ लिया होगा, आज मैं कुछ ऐसी आसान आदतें आपके साथ साझा करने जा रहा हूँ जिन्हें अपना कर आप अपना वजन आसानी से कम कर सकते हैं! छोटी-छोटी कोशिशों और अपनी आदतों में छोटे-छोटे बदलाव करके आप अपने वजन घटाने के लक्ष्य को आसानी से हासिल कर सकते हैं।

स्वस्थ रहने के लिए 11 आदतें

फूड लेबल पढ़ें: खाने के लेबल पढ़ने से आपको भोजन के सही विकल्प चुनने में मदद मिलती है! यह कुछ मेडिकल कंडीशंस जैसे मधुमेह (डायबिटीज), उच्च रक्तचाप (हाई ब्लड प्रेशर) और उच्च कोलेस्ट्रॉल (हाई कोलेस्ट्रॉल) आदि में मदद करता है, जिससे आपको ऐसे प्रोडक्ट्स से बचने में मदद मिलती है, जो इन स्थितियों को बढ़ा सकते हैं। लेबल पर सबसे बड़ी मात्रा सबसे पहले आती है। एक उत्पाद जिसमें चीनी या कॉर्न सिरप को उसकी पहली सामग्री (फर्स्ट इंग्रेडिएंट्स) के रूप में सूचीबद्ध किया गया हो, वह हमेशा कैलोरी में उच्च होगा।
एक फूड जर्नल बनाए: एक फ़ूड जर्नल बनाना शुरू करें। यदि उपरोक्त आदत के बावजूद भी, यदि आपका वजन कम नहीं हुआ है, तो अपना एक फूड जर्नल बनाना शुरू करें। यह आपके भोजन और पेय पदार्थों के सेवन को ट्रैक करने में आपकी सहायता करेगा। तब आप आसानी से यह तय कर सकते हैं कि आपको अतिरिक्त कैलोरी में कटौती करने की आवश्यकता कहां है, जिसने आपके वजन घटाने के लक्ष्यों को प्रभावित किया है।
अपने दिन की शुरुआत प्रोटीन से करें: हम नाश्ते कि महत्वता को समझ ठीक से समझ नहीं पाते! इसे कभी न छोड़ें। उच्च प्रोटीन वाला नाश्ता खाने से हमें क्रेविंग पर अंकुश लगाने और वजन घटाने में मदद मिलती है। अपने नाश्ते में मेवे, बीज, जई, पनीर, दही, छाछ और अंडे शामिल करके अपने दिन की शुरुआत करें।
धीरे-धीरे खाएं और अधिक चबाएं: पूरी पाचन प्रक्रिया मुंह में चबाने से शुरू होती है। आप जितनी तेजी से खायेंगे, आप उतना ही ज्यादा खाना खायेंगे। भोजन को धीमी गति से चबाकर खाने से आपको समग्र भोजन का सेवन कम करने में मदद मिल सकती है। यह आपके द्वारा खाए जाने वाले भोजन से अधिक पोषक तत्व प्राप्त करने में भी आपकी मदद करता है।
डिनर आपका अंतिम भोजन होना चाहिए: बोरियत या तनाव के कारण अक्सर हमारी अन्हेल्थी स्नैकिंग हो जाती है! लोग अक्सर भूख न लगने पर भी बोरियत या तनाव के कारण बाहर कुछ भी खा लेते हैं। अगर आपको रात के खाने के बाद भी भूख लगती है, तो हल्के, स्वस्थ विकल्पों के लिए जाएं जो फाइबर और प्रोटीन से भरपूर होते हैं जैसे कि नट्स, साबुत अनाज, फलियां, ह्यूमस, दही, एयर-पॉप्ड पॉपकॉर्न आदि।
खाना न छोड़ें: खाना स्किप करने से आपका मेटाबॉलिज्म धीमा हो सकता है, जिससे वजन कम करना मुश्किल हो जाता है। यदि आप अपने खाने को स्किप करते हैं तो यह आदत आपको अन्हेल्थी भोजन विकल्पों, अधिक खाने और मोटापे की ओर आकर्षित करने लगता है। जब आप पर्याप्त भोजन नहीं करते हैं, तो आपकी मांसपेशियों की वृद्धि, हड्डियों के स्वास्थ्य और इम्यून सिस्टम के लिए आवश्यक पोषक तत्व नहीं मिलते हैं, जिससे थकान, बालों का झड़ना और लौ इम्युनिटी जैसी समस्याएं होती हैं।
भोजन करते समय टीवी और गैजेट्स से दूर रहें: काम करते समय या टीवी देखते समय भोजन करना आपके स्वास्थ्य पर हानिकारक प्रभाव डालता है। यदि आपका सम्पूर्ण ध्यान आप जो खा रहे हैं उसपर होगा तो आप सही ओर हेअल्थी भोजन का विकल्प चुन पाएंगे। खाने कि ओर ध्यान रकने से आप अपने भोजन के महक, स्वाद ओर टेक्सचर का पूरा आनंद ले पायंगे।
छोटी प्लेटों का प्रयोग करें: छोटी प्लेटों का उपयोग करने से खाने की मात्रा को नियंत्रित करने में मदद मिलती है। यह आपको पोरशन कंट्रोल बनाए रखने में मदद करता है। बड़ी प्लेटों का उपयोग करने से अक्सर ज़्यादा खाना पड़ता है। अगर आप बाहर खाना खा रहे हैं, तो आप हमेशा आधा हिस्सा मांग सकते हैं। इससे काफी कैलोरी बचेगी और आप ओवरईटिंग से बच जायेंगे।
8 घंटे की नींद का लक्ष्य रखें: नींद की कमी होना आपके अधिक कैलोरी सेवन से पूरी तरह जुड़ा है। जल्दी सोने और 8 घंटे की नींद लेने से वजन कम करने में मदद मिलती है। पर्याप्त नींद के बिना भोजन और व्यायाम के बारे में सोचना उपयुक्त नहीं है। यदि आप देर तक जागते हैं, तो आप निश्चित रूप से अधिक खायेंगे।
खूब पानी पिएं: पानी का सेवन बढ़ाने से आपकी भूख कम होती है और वजन कम करने में मदद मिलती है। रोजाना 2-3 लीटर पानी पीने से आपके शरीर से टॉक्सिन्स को बाहर निकालने में मदद मिलती है और आपको तृप्ति का भी एहसास होता है! अपने आप को हमेशा अच्छी तरह से हाइड्रेटेड रखें!
अधिक मूव करें: वजन और अच्छे स्वास्थ्य को बनाए रखने के लिए नियमित शारीरिक गतिविधि आवश्यक है। नियमित शारीरिक गतिविधि मांसपेशियों की ताकत में सुधार कर सकती है और मेटाबोलिज्म को बढ़ावा दे सकती है। आपके वर्कआउट के आधार पर, यह या तो वजन बढ़ने से रोक सकता है या आपको अपना वजन बनाए रखने में मदद कर सकता है।

हमें उम्मीद है कि इस लेख ने आपकी मदद की है! नीचे टिप्पणी में अपने विचार छोड़ दें! वजन कम करने के लिए और टिप्स और ट्रिक्स जानने के लिए, हेल्दी रीड्स देखें या यहां पेर्सनलिज़्ड हेल्थ कोचिंग के लिए सब्सक्राइब करके GOQii कोच से पूछें: https://goqiiapp.page.link/bsr

June 14, 2023 By Dr. Viral Thakkar 2 Comments

Is Blood Donation Really That Important?

Priyanka struggled to get blood for her father who was undergoing a surgery. The blood bank did not have her father’s blood type. As things got tougher, she tried to get in touch with other blood banks but none of them had it. In fact, she was ready to pay, but the blood banks did not have the blood type! Time was running out. She also started getting in touch with her friends but to no avail. Her friends all refused to donate blood due to their preconceived notions and myths.

Due to the shortage of blood, within a few hours, Priyanka lost her father. While she was inconsolable, what shattered her completely was the fact that in India, a country with such a large population, she could not garner enough blood for him, even though every human possesses it.

Timely, affordable access to screened blood is essential to the provision of safe surgical care. This depends on three key aspects:

Adequate volume of blood supply
Safe protocols for blood donation and transfusion
Appropriate regulation to ensure safe, equitable and sustainable distribution.

Different medical procedures require different components of blood. However, due to the lack of facilities, much of it goes to waste. Many low-income and middle-income countries experience a deficit in these categories, particularly in rural areas. This is coupled with lack of donor awareness and information.

The WHO recommends that the blood requirement of 1% of a country’s population be used as a ballpark estimate of its blood needs. By this measure, India was short of 1.9 million units of blood according to the data presented on March 2018.

One requires blood transfusions in various emergencies like women with complications during childbirth, anemia, accidents, complex medical surgeries, patient with thalassemia, sickle cell disease or it is also used to make clotting factors for people with hemophilia. Among other issues coupled with low donor rate, the blood banks in India face a crisis of blood almost every year.

Physical Benefits of Blood Donation

1. Lower Risk of Heart Disease: Blood donation may lower the risk of heart disease and heart attack since it reduces the blood’s viscosity. It also significantly lowers the total cholesterol and low-density lipoprotein cholesterol, protecting against cardiovascular disease. Researchers note this is consistent with findings in other studies which found that blood donors had a lower risk of heart disease and heart attack.

According to a study, donating blood regularly may also lower iron stores which may reduce the risk of heart attack. The risk of heart attacks increase when the body stores a lot of iron.

2. Donating blood is an opportunity to get a basic health checkup done for free since the technician checks your:

Pulse
Blood pressure
Body temperature
Hemoglobin levels

This is an insight into your health! The blood is also checked for:

Hepatitis C
HIV
West Nile virus
Syphilis
Trypanosoma cruzi

Psychological Benefits

Donating blood has a feel good factor. It tends to improve one’s emotional well being. Hence, it might have an impact on stress reduction and providing a sense of belonging

Side Effects of Donating Blood

Post donating blood, one might feel

Nauseous, lightheaded or dizzy after donating blood. This usually settles in a few minutes
There might be slight bleeding at the site of the pick, or you might develop a bruise. I believe it is all good since it is for a wonderful cause!

However, get in touch with a doctor or your blood center if you:

Still feel lightheaded, dizzy, or nauseous after drinking, eating, and resting
Develop a raised bump or continue bleeding at the needle site
Experience arm pain, numbness, or tingling

Where to Donate Blood

I personally suggest citizens to donate blood at a blood bank or nearby government run tertiary health centers. Otherwise, get in touch with Red Cross centers near your house and donate! Avoid donating at generic blood camps since one is not sure of the storage procedures. But ensure that you do donate!

People’s lives are usually at stake just because of myths people have on donating blood. Priyanka’s friends, even though educated, did not understand the importance of blood donation! Donating blood is giving the gift of life. As a human being, it is the duty of every person to donate blood at least once a year as a service to mankind! The decision to donate your blood can save a life, or even several if your blood is separated into its components — red cells, platelets and plasma — which can be used individually for patients with specific conditions.

June 13, 2023 By GOQii 1 Comment

Master the Monsoon: 5 Hacks to Stay Healthy and Enjoy the Rain

Embracing the rainy season while staying healthy can be a challenge, but fear not! We’ve got you covered with these five essential hacks to help you sail through the monsoon without falling prey to illness. From avoiding street food to taking warm showers, these tips will keep you at your best during the downpour. So, grab a cup of tea, sit back, and discover how you can conquer the monsoon like a pro!

5 Hacks To Avoid Falling Sick This Monsoon

Give Street Food a Rain Check: Ah, street food—the epitome of culinary temptation. But wait! The dampness in the air creates an ideal breeding ground for germs that can disrupt your digestive system. Street food, often partially cooked and exposed to unhygienic conditions, can be a potential health hazard. Instead, opt for healthy, home-cooked alternatives that ensure cleanliness and nourishment.
Wash Your Fruits & Veggies Thoroughly: During the monsoon, fruits and vegetables may harbor more dirt and germs than usual. Ensure your well-being by diligently washing them. This simple step helps eliminate the majority of infection-causing microbes. Avoid leafy vegetables as they are more susceptible to contamination due to the soil they are grown in. By thoroughly washing your produce, you bid farewell to those unwanted worms too!
Boil Your Water, Sip Away the Woes: Water-borne diseases are very common during monsoons. The best way to avoid germs and harmful bacteria is to boil the water you use. Apart from killing bacteria and germs, drinking boiled water has several benefits such as improved digestion and getting rid of toxins from your body. Boiled water can also prevent the common cold and viral infections.
Embrace Warm Showers, Bid Cold a Goodbye: The allure of dancing in the cold rain may seem enchanting, but let’s face it—your body doesn’t share the sentiment. Cold temperatures can weaken your immune system, making you susceptible to illness. After being caught in the rain, rush into a warm shower to restore your body temperature and enhance blood circulation. Thoroughly dry yourself and cozy up in warm clothes. This will not only protect you from the chill but also help wash away any dirt or bacteria you may have encountered.
Snooze Like a Pro: Sleep is a fundamental pillar of good health, not just during monsoons but year-round. Your body requires proper rest to function optimally. Sleeping for less than 8 hours compromises your immune system, leaving you vulnerable to bacteria and viruses. By ensuring you get enough sleep, you prepare your body for the challenges of the next day and fortify your immune system, significantly reducing your chances of falling sick.

Now armed with these five essential hacks, you can confidently navigate the monsoon season while staying in the pink of health. Embrace the rain, savor the beauty of nature, and let the monsoon be a source of joy rather than illness.

If this article helped you, let us know in the comments below! Find more healthy monsoon hacks here or get expert advice directly from a GOQii Coach by subscribing to Personalised Health Coaching here.