Archives for August 2023

August 31, 2023 By GOQii 2 Comments

Simple Ways to Overcome Depression

Most of us tend to feel low when things don’t work in our favor. At times, we give a 100% to a task expecting something good in return. When these expectations aren’t met, we succumb to negative thoughts and depression.

Depression drains you of energy and hope. At times, it makes you feel helpless. It makes any task all the more difficult. Depression becomes a problem when it fails to pass and we don’t fight back. Feeling low is a part and parcel of life and is completely natural. But if this feeling intensifies and stretches over weeks or months, it could become problematic.

Are You Really Depressed?

It is important to identify whether we are really depressed or we are just upset. It is easy to work on it once you know for sure. If we are upset, it is just a matter of time and everything is normal. If we are in depression, the sinking feeling of helplessness, loneliness and other negative feelings can go on for weeks or months with no end in sight. Depression is unhealthy for your mind and body but you can fight it!

Simple Ways To Overcome Depression

Get Into a Routine: If you feel depressed, have a routine and follow it regularly
Start Small & Stay Focused: If you feel the work you are doing is too much, break it into small tasks. For instance, if you are unable to walk 10km at a stretch, start with 1 km and gradually increase it. Eventually, you will be able to complete 10km at a stretch
Talk to Your Friends: Talk to a friend you trust. You will feel relaxed and your thought process will change
Sleep: Depression leads to issues with sleep. We should aim for at least 8 hours of sound sleep
Eat Healthy: There is no diet that can fix depression. It is better to keep an eye on what we eat. If Depression makes you feel like overeating, then keep portion control in mind
Challenge Negative Thoughts: To overcome depression, a lot of work is mental. Change the way you think. We tend to leap to the worst possible conclusions when depressed. The next time you are feeling terrible about yourself, use logic as a natural depression treatment. Ask yourself why you are feeling this way? Is this really true? Can you do anything about it? Is it possible to let go? It takes practice to clear your mind, but in time, you can beat back those negative thoughts before they get out of control
Exercise: It temporarily boosts endorphins and makes you feel good. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways

The solution to a depression-free life is to use all the tools you can to get better. If you feel that your depression is getting worse, seek professional help. Needing additional help doesn’t mean you are weak, it is the most practical solution. It is completely possible to get lost in negative thoughts. Just remember that depression can be treated and you can feel better!

We hope this article helps you overcome depression. Do leave your thoughts in the comments below. For more by our emotional wellness expert Divya Thampi, check out Healthy Reads or tune in to her sessions on GOQii Play.

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August 30, 2023 By Suvarna Bhandare Leave a Comment

Effective Tips That Help Relieve Constipation

Before we dive into the foods which can help you relieve constipation, it is necessary to understand the factors which contribute to this. Constipation in simple terms means the inability to empty the by-products or waste matter of digestion from colon due to peristalsis – a process in which muscles in the intestine contract and relax to cause a wave-like motion. As 1 food passes through the colon (large intestine), water gets absorbed and the remaining matter forms stool.

Constipation is not a disease but may or may not be a symptom of other underlying conditions. It is a very common complaint especially where:

Diet is low in fibre
Improper food sequencing and food combining
More of mucus forming foods
Lack of exercise
Low hydration levels
Sedentary lifestyle
High intake of processed foods
Pregnancy
Stress, emotional eating
Delay in using the bathroom when you feel the urge
Using Western toilets as opposed to the Indian ones

Constipation is said to be experienced when:

Stools are painful or difficult to pass
Stools are hard and dry
Feeling of incomplete emptying
Fewer than 3 bowel movements a week

Having 1-3 bowel movements in a day and or after a meal is considered normal. Just remember that frequency of bowel movements is not the only aspect to consider when it comes to Constipation. Other important points are – the bowel movements shouldn’t be uncomfortable, no blood in the stools, stools should not be black or tarry in appearance.

Diet and Constipation

It is proven that what we put inside the body has a lot to do with the way it comes out. The foods listen below help in preventing or treating constipation:

1. Dietary Fibre: It’s simply the indigestible part of plants. Fibre cannot be digested or absorbed. It’s also known as roughage. It adds bulk to the waste matter. It exists it two types:

Soluble Fibre: It’s the type of fibre which gets dissolved and broken down in the colon. It forms gel like substance.
Insoluble Fibre: It does not get dissolved or broken down during the process. The main function of this is to add bulk and make the last part of the digestion process easier.

Both these fibres are essential for treating constipation and found in almost all plant foods.

Apart from keeping the digestive tract healthy and aiding in easy bowel movements, fibre also has other benefits like maintaining blood sugar levels, lowering cholesterol levels, weight management and so on.

2. Hydration: Plays an extremely important role in managing constipation. It helps in forming softer stools and makes transit easy. At least 2-2.5 litres of fluid/day is recommended. Choosing high water content fruits and veggies help a lot.

Foods Which Help Relieve Constipation

Fruits: All fruits are good sources of fibre but there are a few sources which have proven to give amazing results, such as apple, pear, papaya, melons, guava, figs, plums, peaches, kiwi, dragon fruit, citrus fruits, berries.
Dried Fruits: But be sure to avoid sugar dipped or coated variants.
Veggies: Fill your plate with greens. One of the best strategies to keep your digestive system healthy is including lots of fresh and seasonal veggies. Along with a good dose of fibre, they provide other nutrients as well. Add veggies such as spinach, kale, broccoli, lettuce, carrots, cucumbers, sweet potato, peas, corn, asparagus, green beans, etc.
Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies.
Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
Nuts and Seeds: such as walnuts, almonds, brazil nuts, chia seeds (either soaked in water or over salads and smoothies), flax seeds (sprinkle over salads/smoothies or just consume it in powdered form), fennel seeds (Just chew after meals or can also be boiled with water or in the form of tea)

Other Tips That Help With the Condition

- Eat a well balanced diet. Pay attention to DDR – Daily Diet Routine – Meal timings, foods that you choose and portion size.
Fill your plate with colourful and seasonal fruits and veggies. They also provide a good amount of micronutrients.
Add an adequate amount of fibre in your meals. Choose salads, smoothies and soups. A bowl of papaya with chia or flax seeds proves to be an excellent way of adding fibre to your meals.
Keep a check on hydration levels. Lime water, coconut water, herbal and green teas, sugarcane juice, soups, veggie juices works good for increasing total fluid content.
Exercise is a must. Make it a part of your routine.
Junk and processed foods can upset your stomach so keep them at bay.
Limit the consumption of caffeine rich drinks.
Avoid emotional eating.

We hope this article helps you! Do share it and leave your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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August 29, 2023 By GOQii 8 Comments

6 Health Benefits of Playing Sports

Do you remember the days when you were active and indulged in sports. Be it a game of football or cricket in your alley or shooting 3 pointers at your college’s basketball court, running all over the place with your friends created cherished memories. If this was an integral part of your childhood, you are familiar with the health benefits of playing sports!

Sports ensures that you are active both mentally and physically. As you grow older, sometimes due to responsibilities, work, family or other reasons, we tend to give up on our favorite hobby. We have seen so many cases where a person who used to play a sport, gave up and gained weight.

In most cases, once they began playing their favorite sport once again, their body accelerated much faster than the others and they lost all the stubborn fat they couldn’t get rid of otherwise. This happens primarily because your cells have the memory of being active. Remember that it is never too late to start again!

Sports as an extracurricular activity in school and college not only gave you a break from your studies but also helped you get healthier. How you ask? Let’s find out!

6 Health Benefits of Playing Sports

It teaches you to be patient, have a fighting spirit, and never settle for less in life.
Studies show that, children who have been into sports or are blessed with super active genes are quick learners, very social, perform better at any given task, are more attentive in class and their grasping powers are much better than the others.
Sports at an early age helps in life-long fitness habits.
Earlier it was believed that any type of physical exertion can make a person feel more tired and less attentive. This belief was nothing more than a myth. Active people are more intellectual and perform better as compared to sedentary people.
Looking at the growing occurrence of Teenage Obesity, sports can be a great and fun way to help them get back into shape.
Any sport or activity will give you a dash of endorphins, reducing any kind of stress and keeping you happy!

So don’t sit back and think you’re too old for this or too old to get back to the sport you love! Wake up your inner child, grab your equipment, play a sport and encourage those around you to as well!

If you need guidance or want to pursue a sport, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

Happy National Sports Day!

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August 28, 2023 By Asmita Maredia 4 Comments

At Your Desk for 6 Hours? Try These Office Workout Options

Most individuals who work desk jobs are stuck in front of their computers for 6 hours or more on a daily basis. If you don’t believe us, ask yourself some simple questions:

Out of 24 hours in a day, how many hours do I sit?
Do I feel any back or muscle pain during or at the end of the day?
Do I feel a strain in my eyes or around my forehead area?

If your answer is yes to any of the above questions, it’s time to start with some basic office workout options which will help you remain active throughout the day. It doesn’t matter if you hit the gym in the morning for an hour, when you sit in front of a computer or TV, in a car or in a meeting, you’re not moving! This will increase your risk of obesity, heart disease, etc. Continuously sitting is bad for your health!

Workouts You Can Do At Work

1. Walk: Keep an alarm for every 45 min and get up from your seat to take a 3-4 min break. You can walk till the dispenser to drink water or go to printer to get a print. Take a bio-break or just take a round in the lobby. The idea is to walk!

2. Neck Stretch: Tilt you head to the right so you feel the stretch on the left. Hold for 5 seconds. Similarly, do it on left side, front and back. Repeat this 2 times.

3. Head Rotation: Slowly rotate your head in clock wise and anti-clock wise 5 times.

4. Shoulder Shrug: Raise your shoulder to the max, take them back, squeeze gradually and relax.

5. Arms:

Sit or stand straight and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your body.
Stand with one hand behind your neck and elbow pointing upwards, then use your other hand to pull your elbow behind.

6. Wrist/Hands:

Roll your wrist 10 times clockwise and anti-clockwise. If possible every hour or while taking on phone.
Extend fingers as far as possible and hold for 5 sec, then make a fist as tight as possible and hold for 5 sec. Repeat 5 times.

7. Back:

Place your hands on the edge of your desk and slowly push your chair back until your head is between your arms and you are looking at the floor. Feel the stretch and slowly return to normal. (Repeat 5 times)
Stand straight, raise your arms up to the ceiling, alternately extend 1 arm up to the ceiling.
Stand straight, lock your hands and extend them towards the ceiling by turning your palms upward. Slowly pull yourself back. (Repeat 5 times)

8. Legs:

While sitting on the chair, straighten each leg one at a time, gradually lower it, stop halfway and hold for a few seconds. Repeat with the other leg (Do this 5 times with each leg).
Stretch the front of your thigh by standing straight. Place one hand on the chair or desk for support, grab one of your ankles and bring it upwards to your buttocks. Remember to be in an upright position, keeping your back straight and knees parallel to each other. Hold for 10 seconds and relax. Repeat with other leg. (Repeat 5 times for each leg).
Place one feet on another chair or desk and bend forward until you feel the stretch in the back of your leg. If possible try to touch your feet. Flex your foot and then point it. Hold it for a few seconds and repeat with the other leg. (Repeat 5 times each leg).

More Office Workout Tips To Keep You Active!

Take stairs instead of the elevator – 2 at a time to maximize the burn!
Have a good posture as you work at your desk.
Sitting on an exercise ball will help your posture more.
Park away from your workplace so you have to walk farther.
When you can – stand rather than sit and walk rather than stand.

The above stretching guide is to reduce muscular stress and aches. Try doing as much as possible to get healthier. If you feel any unbearable pain while exercising, stop and seek professional help.

If you really want to get active, you can read about these Lunchtime Workouts. You can also join our certified experts for a live, interactive session on GOQii PRO. Book a class now from the GOQii App.

We hope this article on Office Workouts helps you. Do leave your thoughts in the comments below.

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