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About Arooshi Garg

Arooshi Garg has in depth experience in the field of Food, Nutrition, Fitness and Lifestyle Management. She believes that a little goes a long way! With moderation in lifestyle and habits, one can achieve a gradual, yet long-lasting positive change. For her fitness is not about being better than someone else, but being better than who you used to be. She helps one in achieving their fitness goals with respect to nutrition, exercise and stress management.So if you are ready, let's hit the road towards a fitter, healthier and younger ‘You!’ she says.

April 9, 2023 By Arooshi Garg 2 Comments

12 Steps To Being Your Own Health Detective

12 tips to be your own health detectiveGaining true, lasting health is all about identifying and healing from the root cause. You can do it, I can do it, and anybody can do it. Today’s changing lifestyle, ever-increasing pollution, adulterated foods and rising stress is silently harming our life in various unknown ways.

If you can understand your body and how it works, how disease manifests itself and where it begins, then you can draw a road map towards becoming your own health detective (and your family’s health detective) so that you can empower yourself to live a healthy, thriving life.

How To Be Your Own Health Detective 

Here are some pointers that can help you be your own Health Detective!

1. Keep A Check On Your Sleep

health detective - sleep score

If you feel stressed out, sleepy-groggy headed, and/or lack concentration even in your daily chores and work, then this is a clear indication that you are not getting enough sleep! If even after 6-8 hours of adequate sleep, you get up all weak, lost and tired, then that’s a red signal. Stop and analyze what’s causing that.

2. Full Body Check Up

Get a full body check-up done every 6 months. Stand in front of a mirror and check if you have any lumps, or uneven skin tone. If any mole like thing appears bigger than 5mm, or pinkish-brownish discoloration, it’s an indication to fix up an appointment with a dermatologist. 

3. Excessive Hair-Fall Is Also A Symptom

health detective - hair fall Most of the people see hair-fall as a result of the seasonal change, change of shampoo or oil.  Very few know that it could also be an indication of a disease/or a medical condition. Examine your comb regularly. If there is hair-fall appearing more than normal, it could be due to underlying deficiency of iron or thyroid. Also, follow a good hair-care and wash routine.

4. A Window Of Light Through Your Eyes

Lack of sleep can cause puffiness under the eyes. However, this puffiness goes away with proper sleep and rest. If puffiness appears for a long duration, it could be due to water retention, kidney issues, and indigestion. Do not ignore this and see a doctor.

5. Sudden Increase Or Decrease In Weight

A wave of happiness that comes due to weight loss can become a cause for concern when the reasons for weight loss are not right. It could be due to weight cycling, or a YO-YO effect that usually occurs due to extreme workouts, or diet restrictions or crash diets. If not because of these, a sudden increase or decrease could also be happening because of diabetes, thyroid etc.

6. Tired All The Time?

Tired All The Time It’s normal to feel tired and all sleepy after a long day at work or a long journey. But, if you are feeling lethargic all the time it could be due to an underactive thyroid, which also increases the chances of developing high blood pressure and heart problems. Consult a doctor immediately and get your blood tests done.

7. Frequent Headaches

A headache can happen due to stress, tension, working continuously in front of screens and inadequate sleep. This generally goes away with rest or painkillers. But, if even after this if a headache persists, it could be due to a migraine, cervical issue or spondylitis. Resort to physiotherapy, good posture and regular workout. 

8. Take Care Of Your Feet Too

Most of the people don’t pay much attention to feet, because of which they are unable to notice any visible changes happening there. If nails have white spots or have become yellowish in colour, it might be indicative of calcium or hemoglobin deficiency respectively. Persistently cracked heels may be because of low water intake and swollen feet indicate the onset of diabetes. If you feel that your feet remain excessively cold, a thyroid test must be done with doctor’s advice.

9. Teeth And Gums

Bacteria in the mouth are major causes of pain and infection in gums as well as heart-related and lung-related infections too. Conditions related to teeth and gums can also become a reason for pain in shoulders and back. Take extra care to maintain oral hygiene and dental care. A dental check-up every 6 months is advisable.

10. Don’t Ignore Snoring

Snoring in our society isn’t considered abnormal. One snores when there is blockage or difficulty in breathing. Snoring adds to excessive pressure on lungs, and it could also happen because of high blood pressure, which could, in turn, lead to heart ailments. If anyone is suffering from snoring for a long period of time, take responsibility and get their sleep study test and dynamic MRI done with doctor’s advice.

11. Blood Pressure Monitoring

People who have high/low B.P issue should always keep a digital monitor at home. Get your blood pressure checked at regular intervals or if you notice any change in the body. Remember normal blood pressure should be 120/80mm Hg. 

12. Cardiovascular Check-Up

People who have crossed 40 years of age, people having heart diseases or high blood pressure should get a complete cardiovascular check-up done. This helps in screening and treatment of risks like heart attack, stroke, etc. in the preliminary stage. Get blood cholesterol levels also checked once every year.

Points To Remember

  • Becoming a health detective doesn’t mean that you become an expert or a doctor. Being a health detective only means being alert and responsible for observing and noticing any changes that happen in your body.
  • Never take any medicine or administer drugs to others without a prescription or doctor’s advice.
  • Today, most people treat themselves by looking up their symptoms on the internet. This is called as ‘Cyberchondria’. Please do not do this as you can go wrong with your diagnosis.
  • Do not blindly believe any information given on the web, as not all of this information is trustworthy.

We hope this article helps you become your own health detective. If this information helped you, let us know your thoughts in the comments below!

You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

#BeTheForce

March 5, 2023 By Arooshi Garg 6 Comments

Celebrate a Skin-Friendly Holi With Natural Colors

Protect your skin on holi

Holi is the festival of colours in India that also marks the arrival of spring – a season of joy and hope. The festival is famous for its colours and how people apply them to each other’s face. I remember one horrendous incident a few years ago that left my face scarred due to an allergic reaction and I was on anti-allergens for over a month. The culprit was a toxic paste colour that my skin came in contact with. I, therefore, thought I should share some good ways to enjoy a safe and non-toxic Holi this year.

In the last couple of years, chemical colours are being used to celebrate Holi as they are cheaper than natural colours. Chemical colours can be very harmful to the health and skin of individuals as well as the environment.

Use of safe, natural and eco-friendly colours, can help to save our environment and conserve our biodiversity. Natural colours are obtained from skin friendly sources such as turmeric, flower extracts, sandalwood powder, mehndi (Henna), etc and are safe to use. 

Here’s How You Can Create Safe, Non-toxic Colours

  1. Brown color: Brown is one color that is never spotted anywhere in the color markets during Holi. So go ahead and surprise your visitors with this different and amazing color! Acacia catechu (Kattha) – which is commonly consumed with betel leaves (pan) gives a brownish color when mixed with water.
    Other methods: Boil tea or coffee leaves in water. Cool it and use it.
  2. Saffron: Soak a few stalks of Saffron in 2 tablespoons of water. Leave for a few hours and grind them to make a fine paste. Dilute that with water as per the desired color strength.
    Other methods: The Flame of the Forest, commonly known as Test, Palash or Dhak, is the source of the wonderful, traditional color for Holi. For fragrant yellowish-orange colored water, the flowers are soaked overnight in water and can also be boiled.
  3. Green: Save a trip to the parlor by using green colored henna powder (Mehendi) this Holi. Either use it separately or mix it with an equal quantity of any suitable flour to get a lovely and natural green shade. Make sure to use pure henna that does not have Amla (Indian Gooseberries) mixed in it, as this would be brown in color.Dry henna will not leave color on your face and can be easily brushed off. When mixed with water, it will leave a slight color, thereby making it a fast color.
    Other methods: Dry and finely powder Gulmohur tree leaves or crush the tender leaves of the Wheat plant to obtain a natural green color for Holi. The color can also be obtained by mixing a fine paste of green leafy vegetables like spinach (Palak), coriander (Dhaniya) or mint (Pudina) in water.
  4. Blue: Dry Jacaranda flowers (Neeli Gulmohar/Jungle Badam) in the shade and grind them to obtain a beautiful blue powder.
    Other methods: The blue Hibiscus, which is found in Kerala, can be dried and powdered just like the red hibiscus, or crush berries of Indigo plant and add water to it as per the desired colour strength.
  5. Yellow: Mix two teaspoons of Turmeric powder with twice the quantity of gram flour (besan). Turmeric and gram flour have magical qualities that are very good for the skin. Ordinary wheat flour (Atta), refined wheat flour (Maida), rice flour, ground nut powder, fuller`s earth (Multani Mitti) and even talcum powder can be used as substitutes for gram flour.Other methods: Flowers like Cassia fistula (Amaltas), Marigold (Gainda), Yellow Chrysanthemums and Black Babul yield different shades of yellow. Dry the petals of these flowers in the shade and crush them to obtain a fine powder. Mix an appropriate quantity of the powder with gram flour or its substitutes and see your festival come alive without any harmful effects of chemically-loaded colors.
  6. Pink: Slice or grate one beetroot and soak it in 1 liter of water for a wonderful magenta. Boil or leave overnight for a deeper shade and dilute it before use.
    Other methods: Boil the peels of 10-15 pink onions in half a liter of water for a pinkish color. Remove the peels before using them to remove any unneeded smell. You can also soak pink Bauhinia variegate (Kachnar) flowers in water overnight or boil them for a bright pink color.
  7. Red: Red Sandal Wood Powder, which has a beautiful red color, is extremely beneficial for the skin and can be used in place of Red Gulal.
    Other methods: Dry red hibiscus flowers in shade, powder and add any flour to increase the bulk. For a bright orange-red, mix a pinch of lime powder with 2 spoons of turmeric powder and a few drops of water. Use the resulting paste only after diluting it with 10 litres of water. Peels of Red Pomegranate boiled in water, juice of tomatoes and carrots diluted with sufficient quantity of water to remove the stickiness also give a natural yet beautiful red color.
  8. Black: Last but not the least, comes black. Often derived from very dangerous sources like used batteries, this color may cause a lot of trouble later. However, for a safe black color, boil dried fruits of Indian Gooseberry (Amla) in an iron vessel and leave it overnight. Dilute with water and use.
    Other methods: Extract juice of black grapes and dilute with sufficient quantity of water to remove stickiness.

Tips For a Skin-Friendly Holi

  • Cover up: Nothing can beat covering the maximum part of your body with full sleeved clothes and trousers. But the old remedy of using mustard oil, coconut oil, olive oil or vaseline over your entire body on the morning of Holi does wonders in removing the colours easily
  • No warm water: Do not use warm water for bathing/removing colours. This can lead to the fastening of colours. Instead, always opt for cold water to wash the colours off. You should also try to remove the dry colour powder with dry hands rather than using water as it spreads even more after water application.
  • Stay Hydrated: Drink lots and lots of water as skin tends to get dehydrated with the use of chemicals. You can try other refreshing water-based drinks too. For instance, a virgin mint mojito, or fresh lime and buttermilk, to beat the heat out of your body!
  • Hair Care: Before you use a shampoo, rinse your hair with water to allow the additional colours to wash off. It is extremely vital to condition your hair to prevent any hair damage. Make a simple hair pack by soaking a few fenugreek (Methi) seeds in four tablespoons of curd. Apply this pack or egg yolk on your scalp and wash your hair with a good shampoo after 30 minutes. You can also apply a mixture of honey and olive oil for deep conditioning.
  • Face: Do not scrub the colour off with soap. Opt for a mild cleanser and follow it up with lots of moisturizing cream. If you feel any skin irritation during the process of taking off the colours then take 2 tbsps. of calamine powder and mix it with a few drops of honey and rosewater to make a paste. Apply this on your face and once it has dried up, wash it off with water and apply a moisturizer. You can also take off the colour with a mixture of Gram Flour (besan) and milk. If you are unable to do anything else, simply apply a generous amount of Multani-Mitti on the entire face and body to revive your skin.
  • Natural body scrub: You can use a homemade scrub by mixing the following ingredients: 2 tbsp. wheat bran, 1 tbsp. sandalwood powder, 1 tbsp. rice flour, along with some poppy seeds (khus-khus), few drops of honey and a mashed tomato. Scrub your body with this to clear off the colours and to bounce back to your fair and glowing skin.You can also rub a piece of papaya on coloured areas of the face and body to get rid of the colours. There is another good body scrub you can use to wash off colours. Mix curd, gram flour, orange peel powder along with little turmeric, a few drops of lemon and 1 tbsp. of olive oil. This will help clean your skin.  

Post Holi Skincare Regime

For the next two weeks, apply a Multani Mitti face pack every alternate day to ensure that your skin remains soft and supple. Do not go for any skin treatments like waxing, threading, facials, or apply any other external medication on the skin for 2-3 days after Holi. Your skin is very sensitive after Holi. These treatments may cause an adverse reaction.

Safe, Natural Holi

We hope these tips help you. For more, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

December 29, 2022 By Arooshi Garg 3 Comments

10 Resolutions You Can Make In 2023 For A Healthier YOU!

10 resolutions for a healthier youIt’s that time of the year when most people start to ponder over their New Year resolutions. Every year, millions of people make New Year resolutions but 80% fail to keep them going through the year. It’s hard to keep up the enthusiasm going month after month after you’ve set goals for yourself, but it’s definitely not impossible. Most of us strive for unrealistic goals that are difficult to accomplish after a while. This year, let’s be different! Pick one of the following worthy resolutions, and do your best to stick to it.

Top 10 New Year Resolutions For A Healthy You 

  1. Eat breakfast: A healthy breakfast refuels the body after a whole 10-12 hours of previous night’s dinner and gets the metabolism going. It helps one concentrate better throughout the day and increase productivity.
  2. Stress Less: Stress on a daily basis takes a toll on physical and mental health. No matter what the job is, day to day affairs can lead to a lot of stress. Pent up emotions can not only create feelings of distress and promote destructive behavior. So make a New Year resolution to de-stress yourself by getting adequate sleep, exercising, meditating and following your hobbies.
  3. Improve posture at work: Prolonged use of the computer, sitting at one place for hours together can cause muscle aches and discomfort. This routine on a daily basis, through years of work, can lead to permanent damage. Follow these steps to correct your posture at work. Don’t forget to take a break, or several one or two minute breaks every 20-30 minutes, and a five minute break every hour. This will ensure that you do not strain your muscles.
  4. Get an annual health check up: Scheduling an annual routine check up for all your family members is a thoughtful New Year gift. Discuss your general health related queries and need for undergoing some preventive screening tests.
  5. Get adequate and good quality sleep: I know it is difficult to keep your hands off your mobile devices at night but believe me, late night usage of gadgets is one of the main reasons for low quality and inadequate sleep. Make a New Year resolution to keep all electronic devices out of the room and pledge to sleep soundly for 7 hours at least.
  6. Practice mindful eating: Don’t make your body a garbage bin. Every time you put food in your mouth, ask yourself – “Is this healthy?” Mindless eating can lead to a lot of calorie consumption and can add up to an extra of 600 calories daily to your diet. The next time you are tempted by a dish, when you are not actually hungry, have a list of other healthy/nutritious substitutes to try instead. Divert yourself by drinking a green tea, taking a stroll, have a quick chat with a co-worker, or simply drink a glass of water!
  7. Avoid crash diets: Diets that promote large amounts of protein and fat, like low carb diets, might help you lose weight but the effects of these are short term. Finally, NO pain – NO gain is an ideal weight/fat loss plan which must include regular exercise in addition to a wholesome diet. Remember no crash diet can be substitute for a healthy diet.
  8. Cut back on carbonated beverages: Believe it or not, consumption of fizzy carbonated drinks is on a fall in the United States and surprisingly on the rise in the Middle East and Asia. It’s an alarming call for us to re-write our habits. Ditch the carbonated drinks this year and replace them with healthier options like fresh lime water, coconut water, chamomile tea, green tea and of course our desi Shikanji! Water is your best bet on any given day. For a little change, add up just enough juice to change the color along with an orange or a lime!
  9. Practice Deep Breathing everyday: After a tiring day, do you prefer lying on the couch and watching TV? But for good relaxation, what you need is a mentally active process which leaves the body calm and focused. Deep breathing is free and can be practiced anywhere. The key of course is focused breathing. Just 5-10 minutes of your day for deep breathing will reduce anxiety and reduce stress. Deep breathing increases the supply of blood to your brain and releases relaxing hormones, which promotes a state of calmness.
  10. Exercise Regularly:  The New Year is an amazing time to kick-start a new fitness plan – so as long as you create one you can stick with, you’ll be fine! Here’s how you can build a good workout plan. If you need guidance and motivation, subscribe for a GOQii PRO class within the GOQii App – where you’ll be guided by experts in real-time.

We hope these New Year resolutions help you get healthier! Do let us know which resolutions you’ve planned for 2023 in the comments below.

#BeTheForce

November 9, 2022 By Arooshi Garg 2 Comments

How To Manage Eye Stress and Strain

manage eye stress and strainMany of my players suffer from eye stress and strain due to excessive small screen time. With most of us using computers and cellphones at work, eye strain has become a major health issue. Research has shown that eye strain and stress issues occur in around 70-80% of people using computers at the workplace. Feeling fatigued, mistakes while working, watery eyes, twitching, and redness in eyes, constant headache, and irritability are some common issues that people face due to eye strain. It’s a growing need to cope with and manage eye stress and strain.

Tips to Manage Eye Stress and Strain 

1. Adjust Lighting
Many times we tend to ignore the light arrangement while working for long hours. The bright light from windows or sharp interior lighting can cause major eye stress.  One should position the computer screen in a manner that the windows are to the side, instead of in front or behind it. Try to block excess lighting from outside by using curtains. Reduce sharp interior light by reducing the number of light sources or by using warm light tone bulbs/tubes. Halogen lights are better than overhead fluorescent lights.

2. Reduce Glare On The Screen
Excessive glare on the screen which might go unnoticed is another cause of getting headaches while working on screens. There are different gadgets available to help reduce this strain:

  • Download a Blu-ray filter which is an app which creates a shield on your screen
  • Use anti-reflective coating/cover on your screen
  • If outside light cannot be reduced, you can use a computer hood
  • Use Anti-reflective coating glasses. One can opt for Anti-reflective (AR) coating glasses. These are special glasses made for people with excessive screen time. This special coating helps block harmful blue light, keeping the eyes relaxed.

3. Adjust Your Display Settings
Adjusting the display settings like brightness, text size, contrast, the color temperature of your computer can help reduce eye strain and fatigue. Generally, these adjustments are beneficial:

  • Brightness: of the screen you are looking at should appear relaxing to the eye. If the background seems to emit light/is too bright or seems too dull or grey, then you need to adjust the brightness. Also, most screens have automatic brightness control these days, wherein the brightness is automatically reduced if the surrounding lighting is dimmed.
  • Color Temperature: Adjust the screen settings according to your comfort. Reducing color temperature also reduces the amount of blue-light being emitted by a screen.
  • Text size: This is one considerable factor. Avoid straining eyes by reading text that appears difficult to read. Adjust text size as per your comfort.

4. Take Frequent Breaks
Try to take 5-10 minute breaks every 2 hours to reduce the feeling of fatigue. Take a stroll, look away from the screen and splash your eyes with cold water. During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue. Use cold green tea (used) bags for relieving puffiness around your eyes. (Keep used green tea bags in the refrigerator- and put them over your eyes- covering the under eye area as well) rest for 20 minutes and remove.

5. Blink Often
Blinking keeps your eyes from drying out. Constant gazing at screen reduces blinking by 30-40%. Hence, the eyes feel dry and strained. Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will keep your eyes from drying out. If eyes feel strained post blinking, rub palms together and apply a warm compress to the twitching eye and gently massage the eyelid with your fingers.

6. Exercise Your Eyes
Eye exercises can greatly help in improving eyesight and is a must for people having long screen hours to avoid developing eye issues.

  • Try moving your eyeballs up and down without blinking. After about 10 repetitions of this exercise, rub the palms of your hands together and cup your eyes so you can feel the warmth seep through. This is called palming.
  • You can follow this by moving your eyeballs horizontally, from 9 to 3, and diagonally, from 2 to 7 and 11 to 4. This can help relieve the extra pressure on muscles which develops while looking at computer screens.

I am sure these suggestions will help you avoid and manage eye stress and strain. Having a routine eye exam is a must if you have more than 3-4 hrs of screen time every day.

We hope this article helps you stay healthy at your workplace. Do leave your thoughts in the comments below! For more health and lifestyle tips, check out Healthy Reads or speak to an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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