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Ginger and How It Can Benefit You

GingerGinger is native to India and China. It has been important in Chinese medicine for many centuries, and is mentioned in the writings of Confucius as well. It is also named in the Koran – the sacred book of the Muslims, indicating it was known in Arab countries as far back as 650 A.D. It was one of the earliest spice known in Western Europe, used since the ninth century. It became so popular in Europe that it was included in every table setting, like salt and pepper.

A common article of medieval and Renaissance trade, it was one of the spices used against the plague. In English pubs and taverns in the nineteenth century, barkeepers put out small containers of ground ginger, for people to sprinkle into their beer — the origin of ginger ale. In order to ’gee up’ a lazy horse, it is the time-honored practice of Sussex farmers to apply a pinch of ginger to the animal’s backside.

Ginger has long been ascribed aphrodisiac powers, taken either internally or externally. It is mentioned in the Kama Sutra, and in the Melanesian Islands of the South Pacific it is employed ‘to gain the affection of a woman’. Conversely, in the Philippines it is chewed to expel evil spirits. Ginger is a known diaphoretic, meaning it causes one to sweat. It was recorded that Henry VIII instructed the mayor of London to use ginger’s diaphoretic qualities as a plague medicine.

I can go on about the amazing health benefits of this root. Over the last few years, I have used and shared this remedy with so many clients and friends for so many conditions, and it has never failed to produce the desired results.

Be it any ailment such as the following

  • Flu
  • Common cold and cough
  • Stomach pain
  • Menstrual cycle pain
  • PMS
  • Digestive disorders
  • Cancer ( building immunity and cellular health)
  • Headaches and migraine
  • Lowering cholesterol
  • Controlling high blood pressure
  • Boosting immunity and cellular health
  • Arthritis, joint and bone pain
  • Ginger has anti-aging properties
  • Ginger stimulates blood rush to sexual organs

How Can You Best Consume Ginger? 

You can use ginger in food or just have it plain. I like it best in a cup of warm herbal brew. You can try this simple and healing herbal brew:

  1. Boil a 1-inch piece of washed and peeled ginger in water for  10 minutes with 2 cloves
  2. Add a slightly split cardamom (optionally, you can also add fresh lemongrass or fresh basil for flavor)
  3. Simmer for 15 minutes
  4. Strain and pour into a mug.
  5. Add 2 pinches of powdered cinnamon, 1 tsp of organic raw honey or jaggery
  6. Sip it hot!

This drink will boost your immunity and make you feel better almost instantly! Make it part of your lifestyle.

Disclaimer:  Always check with your doctor especially if you are pregnant or have gall stone issues, before using ginger.

We hope the article helps you! For more on nutrition and healthy living, check out Healthy Reads. To get these tips directly from a GOQii Coach, subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Beat the Heat With Simple Lifestyle Changes!

lifestyle changes for summerIf you are a kid, summer is the most awaited season of the year because it spells the beginning of long vacations. But as an adult, the scorching summer heat brings a completely different set of worries.

Between commuting to work and managing daily chores, the extreme heat puts you at risk for dehydration, heat exhaustion, and sun damage. However, surviving the summer does not mean you have to stay locked indoors all day.

By understanding how the heat impacts your system and making a few strategic lifestyle adjustments, you can stay cool, energized, and healthy all season long.

What Happens to Your Body During Summer?

Your body works overtime in the heat to maintain its core temperature. When the mercury rises, you might experience:

  • Dehydration: Sweating depletes your body of water and essential electrolytes, which can cause headaches, confusion, dry eyes, heart palpitations, and disrupted sleep.
  • Low Blood Pressure: Heat causes your blood vessels to dilate (expand). Your heart has to work much harder to pump blood throughout the body, which can leave you feeling dizzy or lightheaded.
  • Muscle Cramps & Lethargy: Because your body is utilizing so much energy just to keep your core temperature down, you may feel unusually exhausted or experience muscle spasms.
  • Skin Irritation: Trapped sweat under the skin can lead to heat rashes, prickly heat, and severe itchiness.
  • Nausea & Heatstroke: Prolonged exposure to extreme heat can overwhelm your body’s cooling system, putting dangerous pressure on your cardiovascular system and leading to heat exhaustion.

Fortunately, these issues can be easily avoided by adopting a few simple, daily habits.

4 Lifestyle Tweaks to Stay Cool

  1. Upgrade Your Hydration Strategy

Drinking water is the absolute key to summer health, but plain water is not always enough.

  • Drink at least 2 to 3 liters of fluid a day. Keep a bottle handy and ensure you are drinking water the right way by sipping slowly rather than gulping.
  • Replenish lost electrolytes naturally by opting for fresh fruit juices, sugarcane juice, buttermilk, or coconut water.
  • Pro-Tip: Make your own natural ORS (Oral Rehydration Solution) drink by adding a pinch of salt, a piece of jaggery, basil seeds, and a squeeze of lemon to your water bottle.

  1. Dress for the Weather

Choosing the right clothes will significantly help your body regulate its temperature.

  • Stick to light, breathable fabrics like pure cotton, khadi, or linen, which absorb sweat and allow air to circulate.
  • Opt for light colors that reflect the sun’s rays, and avoid dark colors that absorb and trap heat.
  • Avoid synthetic fabrics like silk, nylon, or polyester, which trap heat against your skin and increase the risk of fungal infections.

  1. Adjust Your Face and Skincare Routine

The sun’s harmful UV rays can cause severe tanning, premature aging, and pigmentation if proper care isn’t taken.

  • Avoid direct sun exposure between 10:00 AM and 4:00 PM, as this is when UV radiation is at its strongest.
  • If you must step out, apply a broad-spectrum sunscreen and wear physical protection like a wide-brimmed hat or sunglasses to maintain healthy, glowing skin.
  • The best time to venture outdoors is early in the morning or late in the evening. Safe sun exposure during these times is actually essential for Vitamin D synthesis, bone strength, and mood regulation!

  1. Be Gentle With Your Hair

Your scalp sweats heavily during the summer, leaving your hair frizzy and dry. While washing your hair every single day might feel refreshing, it actually strips the natural oils from your scalp, resulting in dryness, dandruff, and unwanted hair fall. Wash your hair every alternate day with a mild shampoo, and try massaging your scalp with cooling oils to increase blood flow to the roots.

Foods That Help You Beat the Heat

Your diet plays a massive role in your internal body temperature. Load up on these natural coolants:

  • Watermelon: Containing over 90% water and rich in Vitamins A and C, it keeps you hydrated and protects your cardiovascular system.
  • Cucumber: Made up of 95% water, cucumbers act as a natural body coolant while delivering essential minerals like potassium and magnesium.
  • Onion: You may have heard the old myth about carrying an onion in your pocket to prevent heatstroke. While keeping it in your pocket won’t do much, eating raw onions definitely helps! Onions contain quercetin, an antioxidant that helps soothe heat rashes and regulates body temperature.
  • Coconut Water: The ultimate summer drink! It is loaded with essential minerals like potassium, calcium, manganese, and magnesium, making it the perfect natural way to stay hydrated and replenish lost electrolytes.
  • Basil Seeds (Sabja): These tiny seeds have a powerful cooling effect on the digestive tract and boast excellent anti-inflammatory properties.
  • Yoghurt & Curd: A strong gut equals strong immunity. Consuming 2-3 servings of yogurt, lassi, or buttermilk cools the stomach and provides healthy probiotics.
  • Barley Water: A glass of barley water with a drop of lemon is an excellent summer coolant and provides a great amount of dietary fiber.

Foods to Avoid During Summer

The scorching heat drastically slows down your digestive system. Give your gut a break by limiting:

  • Heavy Spices: Spices like nutmeg, excessive chilies, ginger, pepper, and cinnamon are “thermogenic” (heat-generating) and can cause stomach upset in the summer.
  • Junk and Deep-Fried Foods: Heavy, oily foods are difficult to digest and increase the risk of indigestion and lethargy.
  • High-Fat Dairy: Limit heavy cheeses or excessive ghee, which can slow digestion and trigger acne breakouts in sweaty weather.
  • Dehydrating Beverages: Limit excessive tea, coffee, and aerated soft drinks. Caffeine acts as a diuretic, which flushes essential water out of your body when you need it most.

Surviving the summer heat is all about working with your body, not against it. By switching to breathable fabrics, prioritizing electrolyte-rich hydration, and choosing water-dense, cooling foods, you can sail through the season feeling fresh and energetic.

Incorporate these changes and you’re all geared to beat the heat this Summer! Get more summer tips here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

Frequently Asked Questions (FAQs)

  1. Why do I feel so tired during the summer?
    Lethargy during summer is very common. Your body uses a massive amount of energy trying to regulate its internal core temperature by sweating and dilating blood vessels. Combined with mild dehydration, this energy drain makes you feel sluggish.
  2. Is it bad to drink ice-cold water when coming in from the heat?
    Yes. Chugging ice-cold water when your body temperature is highly elevated can shock your system, cause a sudden sore throat, and disrupt your digestion by constricting blood vessels in the stomach. It is always better to drink cool or room-temperature water.
  3. Does eating raw onion actually prevent heatstroke?
    While carrying an onion in your pocket is a myth, consuming raw onions in salads or meals is highly beneficial in summer. Onions contain quercetin, which acts as a natural antihistamine, and they help cool the body internally while protecting against heat-induced ailments.

#BeTheForce

Disclaimer: This article is intended for educational and informational purposes only and should not be considered a substitute for professional medical advice. If you experience symptoms of severe heat exhaustion or heatstroke such as a lack of sweating, confusion, vomiting, or a rapid pulse seek emergency medical attention immediately.

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Inflammation: The Hidden Fire Behind Most Chronic Disease

Most people track cholesterol.
Many monitor blood sugar.

Very few think about inflammation.

And yet, chronic low-grade inflammation is now recognised as one of the most important underlying drivers of modern disease linking heart disease, diabetes, fatty liver, arthritis and even cognitive decline.

Think of it as a slow, internal fire.
Not something you feel immediately but something that quietly damages tissues over time.

What Is Chronic Inflammation?

Inflammation, in itself, is not the problem.

It is a natural defence mechanism. When you cut your finger or fight an infection, inflammation helps the body heal.

The issue begins when this response does not switch off.

Poor sleep, chronic stress, excess abdominal fat, smoking and diets high in ultra-processed foods can keep the body in a constant low-grade inflammatory state. This is often silent. There are no obvious symptoms.

But over time, the cumulative effect increases the risk of chronic disease.

What Does CRP Actually Tell You?

C-reactive protein (CRP) is a widely used blood marker that reflects inflammation in the body.

A more sensitive version, high-sensitivity CRP (hs-CRP), is commonly used to assess cardiovascular risk.

In general terms:

  • Below 1 mg/L → low risk
  • 1–3 mg/L → moderate risk
  • Above 3 mg/L → higher inflammatory burden

CRP does not diagnose a specific condition.
It indicates that the body is under physiological stress.

For meaningful interpretation, CRP should always be viewed alongside other markers such as blood glucose, lipid profile and body composition not in isolation.

Visceral Fat: More Than Stored Energy

Not all body fat behaves the same way.

Visceral fat- the fat stored deep around internal organs is metabolically active. It releases inflammatory chemicals directly into the bloodstream.

This is why central fat accumulation is strongly associated with:

  • cardiovascular disease
  • insulin resistance
  • type 2 diabetes

Importantly, you do not need to appear overweight to carry excess visceral fat. Even individuals with a “normal” weight may have elevated metabolic risk if they are sedentary or have poor lifestyle habits.

Reducing visceral fat is one of the most effective ways to lower chronic inflammation.

Ultra-Processed Foods and Oxidative Stress

Diet plays a central role in inflammation.

Ultra-processed foods typically high in refined carbohydrates, industrial oils and additives can lead to repeated blood sugar spikes and increased oxidative stress.

Oxidative stress damages cells and perpetuates inflammation.

Frequent consumption of:

  • packaged snacks
  • sugary beverages
  • deep-fried foods

combined with low physical activity creates a cycle that reinforces metabolic dysfunction over time.

Simple, Evidence-Based Ways to Reduce Inflammation

You do not need extreme interventions.
Consistency matters more than intensity.

  1. Walk after meals
    A 10–15 minute walk improves glucose regulation and reduces post-meal metabolic stress.
  2. Strength train regularly
    Resistance training improves insulin sensitivity and helps reduce visceral fat.
  3. Focus on whole foods
    Prioritise vegetables, fruits, lentils, nuts and seeds.
  4. Use traditional anti-inflammatory ingredients
    Turmeric, ginger and garlic offer well-documented benefits.
  5. Include omega-3 fats
    Sources such as fatty fish, flaxseeds and walnuts support both cardiovascular and cognitive health.
  6. Protect your sleep
    Poor sleep is a major driver of inflammation and hormonal imbalance.

Why This Matters

Chronic disease does not develop overnight.
It builds gradually often through processes like inflammation that go unnoticed for years.

Understanding inflammation helps connect the dots between conditions that are often treated separately:

  • heart disease
  • diabetes
  • obesity
  • cognitive decline

In many cases, they share the same underlying mechanisms.

The goal is not to eliminate inflammation entirely that is neither possible nor necessary.

The goal is to reduce the constant internal load.

To lower the heat.
Gradually. Consistently.

Because long-term health is not defined by one decision,
but by the patterns you repeat every day.

We hope this article helps you understand the silent signals your body might be sending. Do you have questions about managing inflammation, or have you noticed positive changes after adopting any of these habits? Drop your thoughts in the comments below! For personalized guidance on interpreting your health markers and building an anti-inflammatory lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Frequently Asked Questions (FAQs)

1. What are the most common symptoms of chronic inflammation?
Unlike acute inflammation (which shows as visible redness or swelling), chronic inflammation is often “silent” and internal. However, common subtle warning signs include persistent fatigue, unexplained joint or muscle pain, stubborn weight gain (especially visceral fat around the belly), frequent digestive issues like bloating, and brain fog.

2. What is the best blood test to check for inflammation in the body?
The most common and reliable blood marker used by doctors to assess systemic inflammation and cardiovascular risk is the High-sensitivity C-reactive protein (hs-CRP) test. Generally, an hs-CRP level below 1 mg/L indicates low risk, while a level above 3 mg/L suggests a high inflammatory burden.

3. What foods cause the most inflammation?
Ultra-processed foods are the primary dietary drivers of chronic inflammation. This includes items high in refined sugars, high-fructose corn syrup, refined carbohydrates (like white bread and pastries), deep-fried foods, and industrial seed oils. These foods trigger rapid blood sugar spikes and oxidative stress, keeping the body’s inflammatory response constantly active.

4. How fast can you reduce inflammation with diet and lifestyle changes?
While chronic inflammation builds up over years, your body responds quickly to positive changes. Simple interventions—like taking a 15-minute walk after meals to control blood sugar, cutting out sugary beverages, and prioritizing 7-8 hours of sleep—can begin lowering inflammatory markers like hs-CRP within a few weeks to a few months.

5. Can regular exercise help reduce inflammation?
Yes. While intense, over-training can temporarily increase acute stress, regular and moderate exercise is highly anti-inflammatory. Strength training specifically helps burn away metabolically active visceral fat (which actively releases inflammatory chemicals), while daily movement improves insulin sensitivity and circulation.

#BeTheForce

Disclaimer: The information provided in this article is for educational and general informational purposes only and is not intended to serve as professional medical advice, diagnosis, or treatment. Inflammatory markers like hs-CRP must be interpreted by a qualified medical professional in the context of your overall health profile. Always consult with your doctor, physician, or a registered clinical dietitian before making significant changes to your diet, starting a new exercise routine, or if you are experiencing symptoms of chronic illness.

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Healthy Eating: Vegetable Stuffed Ragi Paratha

Looking for a nutritious millet-based breakfast that is both healthy and satisfying? This Vegetable Stuffed Ragi Paratha is a wholesome alternative to regular wheat parathas. Packed with calcium, fibre and essential minerals, ragi (finger millet) supports bone health, digestion and sustained energy throughout the day.

Adding vegetables to the stuffing further enhances the nutritional value, making this dish a balanced breakfast for both adults and children. While the colour may appear slightly darker than regular parathas, the health benefits make it absolutely worth trying.

Vegetable Stuffed Ragi Paratha – Quick Recipe

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 3–4 parathas
Meal Type: Healthy Breakfast
Cuisine: Indian

Nutritional Highlights

  • High in calcium for bone strength
  • Rich in dietary fibre for digestion
  • Helps support blood sugar balance
  • Promotes satiety and weight management

Ingredients

For the Dough

  • 1 cup ragi flour
  • 1 cup water
  • Salt to taste

For the Vegetable Stuffing

  • ½ cup cooked peas
  • ½ cup shredded carrot
  • ¼ tsp cumin seeds (jeera)
  • ¼ tsp mustard seeds
  • 1 tsp finely chopped ginger
  • 1 tsp chopped curry leaves
  • 1 tsp lemon juice
  • 2 tbsp chopped coriander leaves
  • 1–2 green chillies
  • Oil for cooking

 How to Prepare the Vegetable Stuffing

  1. In a mixer grinder, blend cooked peas, cumin seeds and green chillies into a coarse paste.
  2. Heat 1 tsp oil in a pan.
  3. Add mustard seeds and allow them to crackle.
  4. Add chopped ginger and curry leaves and sauté briefly.
  5. Add the pea mixture along with shredded carrot and salt.
  6. Cook for a few minutes. If the mixture becomes dry, add a little water.
  7. Turn off the flame and add lemon juice and chopped coriander leaves.

Set the stuffing aside.

How to Prepare the Ragi Dough

  1. Heat 1 cup water in a pan and add salt.
  2. Once hot, add ragi flour and switch off the flame.
  3. Mix thoroughly using a spatula.
  4. Allow the mixture to rest for 5–7 minutes.
  5. Once cooled slightly, knead it into a soft dough.

How to Assemble and Cook the Paratha

  1. Divide the dough into equal-sized balls.
  2. Flatten each ball slightly.
  3. Dust with flour and roll into a thin paratha using plastic paper.
  4. Place vegetable stuffing evenly over one paratha.
  5. Wet the edges slightly and place another paratha over it.
  6. Seal the edges and gently roll again.
  7. Heat a pan or tawa and lightly brush with oil.
  8. Cook the paratha until golden brown.
  9. Flip and cook the other side evenly.

Serve hot with curd, raita or chutney.

Why Ragi Is a Super Millet for Daily Nutrition

Ragi (finger millet) is widely recognised as one of the most nutritious grains. It contains significantly higher calcium than most cereals and is naturally rich in fibre, iron and plant-based protein.

Including ragi in breakfast helps:

  • support bone health
  • improve digestion
  • maintain stable energy levels
  • promote satiety for weight management

Millets like ragi are increasingly recommended as part of a balanced diet because of their nutritional density and metabolic benefits.

Nutritional Benefits of Vegetable Stuffed Ragi Paratha

Supports Bone Health

Ragi is an excellent source of calcium, which is essential for maintaining strong bones and teeth.

Helps Maintain Stable Blood Sugar

Ragi has a relatively low glycaemic index and releases energy slowly, which may help manage blood sugar levels.

Improves Digestive Health

The fibre content in ragi and vegetables supports healthy digestion and gut function.

Supports Weight Management

High fibre foods promote fullness, helping reduce unnecessary snacking.

Tips to Make This Recipe Even Healthier

  • Use minimal oil while cooking the paratha.
  • Add vegetables such as spinach, beetroot or capsicum to increase nutrient density.
  • Serve with probiotic-rich curd to support gut health.
  • Pair with fresh mint chutney instead of processed sauces.

Frequently Asked Questions

Is ragi paratha healthy?

Yes. Ragi paratha is rich in calcium, fibre and essential minerals that support bone health, digestion and sustained energy.

Can ragi help with weight management?

Ragi is high in dietary fibre and promotes satiety, which may help reduce overeating and support healthy weight management.

Is ragi good for people with diabetes?

Ragi has a relatively low glycaemic index and releases energy slowly, which may help maintain stable blood sugar levels when eaten in moderate portions.

Including millets like ragi in everyday meals is a simple way to improve the nutritional quality of your diet. This Vegetable Stuffed Ragi Paratha combines the goodness of ragi with the benefits of vegetables, making it a nourishing breakfast option for the entire family.

Try this recipe as part of your breakfast routine and enjoy a healthy start to your day!

Did you enjoy this recipe? Try it out and share your thoughts in the comments below! For more healthy recipes, nutrition tips and personalised wellness guidance, connect with a GOQii Coach through our Personalised Health Coaching program here.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]