Archives for April 2025

April 21, 2025 By Arooshi Garg Leave a Comment

Improve your immunity with yoga

Our immune system is constantly working behind the scenes to protect us from illness and infection. But sometimes, it needs a little help. The good news? Yoga can offer that support. Practised regularly, specific yoga poses not only strengthen the body but also stimulate the physiological systems closely linked to immunity—such as the digestive, circulatory, endocrine, and nervous systems.

Let’s explore how yoga can enhance your immunity and the simple poses you can start with today.

How Yoga supports immunity?

Stimulates key systems: Yoga activates the digestive, circulatory, endocrine, and nervous systems—each crucial for immune function.
Improves detoxification and oxygenation: It boosts lymphatic circulation, helping your body remove toxins more efficiently.
Balances body chemistry: Through stimulation of glands like the thymus and thyroid.
Reduces stress and fatigue: Chronic stress compromises immunity—yoga counters this by calming the mind and body.
Supports digestion: Better digestion leads to improved nutrient absorption and toxin elimination.

Legs Up The Wall (Viparita Karani)

This gentle inversion helps drain lymphatic fluid, refresh tired legs, and ease tension in the lower back.

How to do it:

Sit side-on to a wall and swing your legs up as you lie back.
Adjust your hips closer to the wall for comfort.
Rest your arms by your side or on your belly.
Stay for 5–10 minutes, breathing slowly and deeply.

Benefits:

Reduces swelling and fatigue
Aids circulation and relaxation
Calms the nervous system

Avoid if you have: Glaucoma, hernia, hypertension, or serious cardiac issues.

Cobra Pose (Bhujangasana)

A gentle backbend that stimulates the thymus gland—boosting T-cell production and improving immune response.

How to do it:

Lie on your stomach, hands beneath your shoulders.
Press into your palms as you lift your chest, engaging your core.
Keep your elbows close and neck neutral.
Hold for a few breaths, then release.

Benefits:

Strengthens the back and spine
Improves breathing capacity

Boosts circulation and energy

Precautions: Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).

Fish Pose (Matsyasana)

This heart-opening posture supports lung health and stimulates the immune-regulating thymus gland.

How to do it:

Lie on your back and prop yourself up on your elbows.
Gently arch your back and allow the crown of your head to rest lightly on the mat.
Breathe deeply and hold for 30 seconds to a minute.

Benefits:

Enhances respiratory health
Releases chest and sinus congestion

Improves digestion and spinal mobility

Downward Dog Asana (Urdhav Mukha Svanasana)

This classic pose energises the body, stretches key muscles, and improves blood flow—especially to the head and sinuses.

How to do it:

Start on all fours.
Tuck your toes and lift your hips, forming an inverted “V”.
Keep your spine long, arms strong, and heels reaching towards the floor.

Benefits:

Strengthens the whole body
Drains sinuses and boosts immunity
Calms the mind and relieves fatigue

Bridge Pose (Setu Bandhasana)

This restorative backbend opens the chest, massages the spine, and relieves stress and tension.

How to do it:

Lie on your back, knees bent, feet hip-width apart.
Press your feet into the floor and lift your hips.
Clasp your hands under your back and roll onto your shoulders.
Hold for 30 seconds to 1 minute.

Benefits:

Stimulates the lungs and thyroid gland
Relieves anxiety and fatigue
Encourages spinal flexibility

Yoga is more than physical movement—it’s a tool for resilience. Regular practice can support immunity not only by enhancing the body’s natural defences but also by calming the mind and easing stress, both of which are critical for immune health.

That said, if you have an existing medical condition, are recovering from illness, or are new to yoga, please consult your doctor before beginning any new exercise routine—especially if you’re unsure whether certain poses are safe for you.

Start small. Choose one or two poses that resonate with you and practise them daily. Over time, you’ll feel stronger, calmer, and better equipped to handle whatever life throws your way.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

April 19, 2025 By GOQii Leave a Comment

Your Liver, Your Lifeline: How Food Can Be Your Best Medicine

How often do we acknowledge the silent hero inside us—our liver? On World Liver Day, it’s time to give this powerhouse organ the attention it deserves. Quietly working 24/7, your liver keeps you healthy, energised, and toxin-free—yet we often notice it only when something goes wrong.

A healthy liver is the cornerstone of a healthy life. Every sip and every bite you take impacts this vital organ. It metabolises nutrients, filters toxins, stores essential vitamins, and supports countless bodily functions.

But your liver also reflects your lifestyle. Poor nutrition, stress, pollution, alcohol, and inactivity can slowly take a toll. The good news? Even years of damage can be reversed. Studies show that adopting healthier habits today can reduce your risk of liver disease by up to 50%.

Whether you’re 25 or 55, it’s never too early—or too late—to start. This World Liver Day, the theme “Food as Medicine” reminds us that the path to prevention starts in the kitchen. You can help your liver heal, regenerate, and thrive with the right nutrition. Small changes on your plate can spark powerful transformations, starting with your liver.

The Liver: Your Body’s Natural Detox Lab

Your liver performs more than 500 functions—from breaking down fats to filtering out toxins. Here’s what it does every single day:

Processes nutrients from the food you eat, converting them into energy or storing them for future use.
Filters toxins from alcohol, medications, and harmful chemicals.
Stores essential vitamins and minerals like A, D, E, K, iron, and copper.
Produces bile, which helps digest fats and eliminate waste.
Regulates blood sugar, cholesterol levels, and protein metabolism.

In short, a healthy liver is non-negotiable for a healthy you. However, there is also a growing threat of lifestyle-linked liver disease. It’s not rocket science, research has proved that diet is key to a healthy you. But our modern diets—laden with processed foods, refined sugars, and unhealthy fats—are placing an increasing burden on our liver. Also, thanks to high-stress lifestyles and sedentary habits, liver diseases are on the rise—even among those who don’t drink alcohol. The consequences are becoming alarmingly visible:

Non-Alcoholic Fatty Liver Disease (NAFLD) now affects over 25% of the global population. It’s linked to diets high in sugar, trans fats, and refined carbs.
Alcoholic Liver Disease progresses faster when combined with poor nutrition.
Hepatitis, though viral, worsens when the liver is nutritionally compromised.

Research shows that targeted dietary changes can not only reduce liver fat but also reverse early damage. But just like any sophisticated machine, the liver requires the right inputs—nutrients, not toxins—to function optimally.

A poor diet can act as a silent saboteur, slowly impairing liver function long before symptoms arise.

Healing from the Inside: Food as Preventive Medicine

Science is catching up with what many traditional systems of medicine have long believed: nutrition is a powerful tool in preventing and managing liver diseases.

According to the Journal of Hepatology, nutritional interventions, like lowering sugar and fat intake and increasing antioxidants, can help prevent or slow the progression of liver conditions.

Here’s what a liver-loving plate should include:

Leafy greens: Spinach, kale, and arugula help neutralise heavy metals and support bile production.
Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts boost detox enzymes.
Turmeric: Curcumin, its active compound, has anti-inflammatory and antioxidant properties.
Garlic: Helps activate liver detox enzymes and reduce fat accumulation.
Berries: Packed with antioxidants that reduce oxidative stress and inflammation.
Healthy fats: Nuts, seeds, avocados, and olive oil help reduce fatty build-up.
Whole grains: Oats, brown rice, and millets help maintain insulin sensitivity, important for liver health.

5 Simple Habits to Protect Your Liver Every Day

Cut down on sugar and refined carbs
Avoid excessive alcohol and processed foods
Eat more fibre and antioxidant-rich foods
Stay physically active
Get regular liver check-ups, especially if you’re at risk

Nourish to Flourish

On this World Liver Day, let’s move beyond reactive healthcare. By embracing the “Food as Medicine” philosophy, we can actively support our liver, not just avoid harming it.

Your liver doesn’t ask for much—just a little love at the dining table. So the next time you plan a meal, ask yourself: Is this helping or hurting my liver? Because every bite counts.

#BeTheForce

April 17, 2025 By Uzma Salam Leave a Comment

Role of Plant-Based Diets for Chronic Kidney Disease

Chronic Kidney Disease (CKD) affects millions globally and is one of the leading contributors to long-term health complications and premature deaths. CKD is marked by a gradual loss of kidney function, and in advanced stages, it can result in the build-up of fluids, toxins, and electrolytes—putting immense strain on the body.

While medication and medical monitoring are essential, diet plays a pivotal role in preventing and managing the progression of CKD. Emerging research points to the power of a plant-based diet, especially plant-based proteins, in helping slow down kidney damage and supporting overall well-being. Here’s how making some intentional dietary shifts can positively impact kidney health.

What Counts as Plant-Based Protein?

When most people think of protein, their minds go straight to animal sources like meat, fish, or eggs. But there’s a wide variety of plant-based foods rich in protein that offer just as much (if not more) benefit—without the downsides of saturated fat and cholesterol.

Common Plant-Based Protein Sources:

Lentils, chickpeas, green peas
Quinoa, oats, barley, rice with beans
Almonds, walnuts, peanuts
Chia seeds, pumpkin seeds
Potatoes

These foods are not only nutrient-dense but are also packed with fibre, antioxidants, vitamins and minerals.

Why Consider Plant-Based Proteins for CKD?

Proteins are essential for everything from muscle repair and hormone production to immune function. However, the source of your protein matters a great deal, especially for those with kidney conditions.

Animal proteins—particularly processed meats and red meats—are associated with:

Increased inflammation
Higher acid load
Elevated risk of heart disease and CKD progression

Plant-based proteins, on the other hand:

Are low in saturated fat
Contain natural antioxidants
Provide fibre, which supports gut health and blood sugar regulation
May improve blood pressure and cholesterol levels

Contribute to lowering the risk of diabetes—a major contributor to CKD

Pros and Cons of a Plant-Based Diet for CKD

Pros:

Reduces inflammation and acid load on kidneys
Helps manage blood pressure, blood sugar, and cholesterol
Supports gut health and overall digestive function
Associated with lower risk of CKD-related mortality
High in beneficial nutrients like magnesium, calcium, and vitamin C

Cons:

Many plant proteins are incomplete (they may lack one or more essential amino acids)
Risk of Vitamin B12 deficiency, which can lead to anaemia or neurological issues
Lower absorption rates than animal proteins—so quantity and variety matter
Some individuals may need supplementation or careful meal planning to meet protein needs

Kidneys work silently in the background—filtering blood, regulating blood pressure, and supporting vital body functions. With CKD, even small lifestyle shifts like embracing more plant-based proteins can delay progression, reduce complications, and improve quality of life.

If you’re exploring plant-based eating:

Diversify your sources (e.g., combine legumes with whole grains to get complete proteins)
Be mindful of any deficiencies, especially B12
Monitor portion sizes and nutrients—not all plant-based options are equally kidney-friendly

You don’t have to go fully vegan—but a gradual move towards plant-forward meals can make a real difference.

#BeTheForce

April 16, 2025 By Roopa Tandur 1 Comment

6 Tips and Tricks to Help You Stay Motivated

Motivation is a tricky thing. One moment it’s with you, and the next, it vanishes. The enthusiasm you began with slowly fades, and before you know it, your drive to work towards your goal has dwindled. We’ve all been there.

Whether it’s your health, work, or personal goals—staying motivated isn’t just about initial excitement. It’s about creating the conditions for consistency and success. Motivation—be it driven by a desire for better health, more energy, or a sense of achievement—needs a bit more than just enthusiasm.

Factors Which Help One Stay Motivated

While discipline is a key factor, there are many other tips and tricks that can help you stay on track with your goals. Let’s look at them in detail.

1. Set Defined and Realistic Goals
Setting goals that are too ambitious or misaligned with your lifestyle can set you up for failure. Instead, focus on goals that are meaningful to you—not ones based on someone else’s expectations.

Start small and achievable. For example:

“I’ll walk for 30 minutes, three days a week”
“I’ll begin with 5,000 steps a day”

Jumping to 10,000 steps a day may be overwhelming, while aiming for 1,000 won’t offer much benefit. Keep it challenging, but doable.

2. Break Goals into Smaller Tasks
The mind is often the first barrier. You might find yourself saying, “I just don’t have time.” But big goals are simply small tasks stacked together.

If 30 minutes of exercise seems like too much, break it down:

Three 10-minute movement sessions spread through the day
A mix of morning walking and stair exercises at work

Little changes go a long way.

3. Make It Fun and Avoid Distractions
Switch up your walking routes. Try new exercises. Add variety to keep things engaging.

And most importantly—avoid comparison. What works for someone else might not work for your body. Stick to the plan tailored for you—especially if you’re working with a health coach.

Involve family, especially kids. Their energy is contagious! You could also go live on social media—it adds positive pressure and builds accountability.

4. Reward Yourself
Celebrate your wins—big or small. Rewards don’t need to be extravagant. A kind message to yourself, a new skipping rope, or even a quiet moment of reflection can be powerful motivators.

Plan these rewards ahead of time—they’ll give you something to look forward to, and they’ll make the journey more enjoyable.

5. Visualise Your Success
Take a moment to picture where you want to be in six months. What does your healthier, stronger self look like?

Set that image as your phone wallpaper
Stick up a photo of your past self when you felt your best
Surround yourself with quotes, music, or visuals that uplift and remind you why you started

Mental imagery is a powerful tool.

6. Know Your Shortcomings—and Challenge Them
Identify your personal roadblocks. Is it snacking? Weekends? Lack of planning?

Then, plan around them:

Keep healthy snacks at home
Prep your meals in advance to avoid ordering out
Choose social settings with healthy options
Embrace the sweet pain of new workouts—your body is getting stronger!

New routines take time, and muscle soreness is normal. The trick is to keep going, not give up.

Motivation is easier to build when you mix in a bit of fun and laughter. Whether you’re working out alone or with company, the key is to enjoy the process. Consistency is important, but without joy, the journey can feel like a chore.

So smile more, celebrate your effort—not just the results—and take pride in every step forward.

Even the smallest progress is still progress. Keep showing up. Keep moving. Keep going.

#BeTheForce

Improve your immunity with yoga

How Yoga supports immunity?

Legs Up The Wall (Viparita Karani)

Cobra Pose (Bhujangasana)

Fish Pose (Matsyasana)

Downward Dog Asana (Urdhav Mukha Svanasana)

Bridge Pose (Setu Bandhasana)

Your Liver, Your Lifeline: How Food Can Be Your Best Medicine

The Liver: Your Body’s Natural Detox Lab

Healing from the Inside: Food as Preventive Medicine

5 Simple Habits to Protect Your Liver Every Day

Nourish to Flourish

Role of Plant-Based Diets for Chronic Kidney Disease

What Counts as Plant-Based Protein?

Why Consider Plant-Based Proteins for CKD?

Pros and Cons of a Plant-Based Diet for CKD

6 Tips and Tricks to Help You Stay Motivated

Factors Which Help One Stay Motivated

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