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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 Tesu, 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.

#BeTheForce 

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5 Breathing exercises for boosting immunity

breathing techniques for better sleep

Breathing exercises or “PRANAYAM’, the word is derived from ‘Prana‘ which stands for ‘life force’ and ‘Ayama‘ which means ‘to lengthen or to work on it’. Prana, in yogic terms, means the force within the body that is vital for the functioning of the body as well as its vitality. Breath is our vital source of energy. Did you know that we can throw out 80 per cent of the toxins from our body by breathing correctly? The key to healthy and happy living lies in right breathing. When we attend to our breath, it can heal us from within.

Our cells regenerate all the time, and cannot regenerate without oxygen. Breathing is the fastest and most efficient way for our bodies to get oxygen. Deep breathing helps our immune system regenerate cells in order to fight infection and any other ailments that affect us. Certain breathing exercises have shown to greatly increase the efficiency of our immune system. The better the air quality and the deeper you breathe the more you can help your immune system work properly. Routinely practicing deep breathing exercises can improve your overall immune system.

Benefits of  Pranayama to Boost Immunity

  • Pranayama enhances and stimulates the immune system
  • Improves function and strengthens cells, tissue, glands and organs
  • Pranayama releases stress, anxiety and depression
  • Removes heart blockages
  • Cures heart problems
  • Boosts overall health and cures many health issues
  • Pranayama increases blood circulation
  • Cures Aasthma, Headache, Migraine, Neurological problems, Depression, Gastric problems
  1. Cat and Cow breathing exercise:

Cat-Cow-Pose-in-Vinyasa

This is a great yoga sequence that helps to improve circulation and clear congestion in the bronchial region and sinuses.

Benefits of Cat and Cow breathing exercise:

  • It stimulates digestion and, through muscular contraction and extension, pumps blood and lymphatic fluid through the thoracic muscle groups.
  • It increases cardiovascular fitness and helps stimulate the kidneys while relieving stress from the neck and shoulder area, and extending the lumbar spine region.

How to do it:

  • Rest your arms and knees on the floor. On the inhale breath, lift and expand the front chest up and forward, elongate your throat, draw your shoulders back, and curve your middle spine downwards as you tuck in your tailbone.
  • On a strong exhale, tuck your chin to your throat, pull in your belly, and arch your spine upwards (like an angry cat), rolling your shoulders forward and down to compress the front chest.
  • Inhale to Cow Pose and exhale to Cat Pose with a fluid up-and-down, wave-like motion of the spine and torso. Repeat the cycle 5 times.
  1. Kapal Bhati Pranayam:

kapal bhati

Kapal meaning skull, Bhati meaning shining and pranayama meaning breathing technique. It is a great breathing exercise and can improve bodily functions. This breathing exercise can remove 80% of the toxins in our body through the outgoing breath. Regular practice of Kapal Bhati Pranayama can help detoxify all the systems in our body.

Benefits of Kapal Bhati:

  • Helps in increasing the metabolic rate
  • Improves digestive functioning, absorption, and assimilation of nutrients
  • Improves blood circulation and nervous system functioning

How to do it:

  • Sit at a comfortable place with your spine straight. Place your hands on the knees with palms open to the sky.
  • Take a deep breath in. As you exhale, pull your stomach in. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
  • As you relax the navel and abdomen, the breath flows into your lungs automatically.
  • Take 15-20 such breaths to complete one round of Kapal Bhati Pranayama.
  • After completing the round, relax with your eyes closed
  • Do two more rounds of Kapal Bhati Pranayam.

3.       Bee Breath (Bhramari Pranayam)

bee breathe

Bhramari Pranayama or the humming Bee Breath produces a sound similar to the humming of a bee. Bhramari comes from the Sanskrit word ‘Bramar’ which means a kind of black Indian bee. Bhramari pranayama has a soothing effect on the brain and calms the mind. Gives relief if you have a slight headache

 Benefits of Bhramari Pranayama (Bee Breath)

  • Helps mitigate migraines
  • Helps clear the nasal and ear canals
  • Clears the sinuses
  • Helps in improving concentration and memory
  • Effective in reducing blood pressure

How to do it:

  • Sit in a peaceful place with your spine erect
  • Place your index fingers on the cartilage between your cheek and ear
  • Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee
  • Breathe in again and continue the same pattern 4-5 times.

Precautions for doing Bhramari Pranayama

  • Ensure that you are not putting your finger inside the ear but on the cartilage
  • Don’t press the cartilage too hard. Gently press and release with the finger
  • While making the humming sound, keep your mouth closed
  1. Dog Breathing Exercise

Dog Breathing cleanses and detoxifies the body while expelling the toxins out from deep inside your tissues. The sharp contracting movements while practicing Dog Breathing strengthens the abdominal muscles.

Benefits of Dog breathing:

  • It beneficial in preventing fat deposition in the abdominal area,
  • Helps in improving the respiratory capacity and prevents the person from catching any respiratory disorder if practiced regularly.

How to do it:

  • Sit in Easy Pose with your chin in and your chest out. Stick your tongue all the way out and keep it out as you rapidly breathe in and out through your mouth. This is called Dog Breath. Continue this breath for 3-5 minutes.
  • To finish, inhale, and hold your breath for 15 seconds and press the tongue against the upper palate. Exhale. Repeat this sequence two more times.
  • Beginners can start with 15- 20 seconds and gradually reach up to 1 and then up to 5 minutes.
  1. Bhastrika Pranayama

bhastarika

It strengthens the immune power. Practice Bhastrika Pranayama for 10 minutes in the morning and evening on an empty stomach daily for one month.

Benefits of Bhastrika Pranayam

  • Helps reduce episodes of cold, cough and flu
  • Improves thyroid function and tonsils

How to do it:

  • Sit comfortably on the flat ground.
  • Take a deep breath through both nostrils and fill the lungs with air and then exhale with a hissing sound.
  • Inhale deeply and exhale completely.
  • Do this for 2 min to 5 minutes max

Precautions for Bhastrika Pranayama

Those suffering from lungs, heart problems and high blood pressure should practice slowly. High blood pressure patients should exhale through the mouth instead of the nose.

Incorporating these simple yet powerful breathing exercises into your daily routine can significantly boost your immunity and improve your overall health. Practice regularly and feel the transformative effects on your body and mind. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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10 Delicious recipes for festive ‘Makar Sankranti’

Makar Sankranti is one of the most auspicious days for the Hindus, and is celebrated in almost all parts of the country in myriad cultural forms, with great devotion, fervor & gaiety. On Makar Sankranti, the sun enters the sun-sign of Capricorn or Makara (Hindi name for Capricorn).

The word ‘Sankranti’ signifies the movement of the sun from one zodiac sign to another. Thus, the name of the festival literally means the movement of the sun into Capricorn. From this day, the duration of the day increases and that of the night decreases and winter recedes, paving the way for summer.

Millions of people take a dip in rivers like Ganga Sagar & Prayag and pray to the Sun god. It is celebrated in southern parts of the country as Pongal, and in Punjab is celebrated as Lohri & Maghi. Gujarati’s not only look reverentially up to the sun, but also offer thousands of their colorful oblations in the form of beautiful kites all over the skyline.

Gur/Jaggery and Til/Sesame seeds are one of the main ingredients used for making sweet dishes on this festival. Different recipes are made all over India ranging from lip-smacking sweet and savory dishes. I remember pouring in popcorn into the special bonfire lit up every year on the occasion of Lohri and shoving in raw potatoes and sweet potatoes in the fire once it was about to subside. For the delicious potato chats, we made with those firewood roasted potatoes!

Here is my collection of personally tried and experimented special dishes this year for Makar Sakranti. So put on your chef’s hat and exhibit your cooking skills!

1.   Jaggery Coated Caramelized Popcorn

You will need: Jaggery, unsalted popcorn kernels

Method:

  • Mix jaggery in little luke warm water. The amount of water should be just enough to soak the jaggery and make syrup of soft ball consistency.
  • Combine the popcorn and jaggery syrup and mix very well.
  • Let it cool completely and serve as a snack

2.    Kadhi Palak (Curdy Spinach and gram flour curry)

You will need: Gram flour/besan, chopped onions, Fenugreek leaves, Grated Ginger, Carom seeds (ajwain), chilli powder, salt, beaten sour yogurt, turmeric powder, fenugreek seeds, spinach leaves.

Method:

  • Blanch spinach leaves in hot water for 4-5 minutes and chop. Heat oil in a pan add, and carom seeds (ajwain), sauté chopped spinach for 1 minute and keep it aside.
  • For the curd batter/kadhi: Whisk the yogurt well. Add the gram flour and whisk thoroughly till smooth. Add the turmeric powder, salt and three cups of water and mix well. Heat oil in a non-stick pan and add the fenugreek seeds, cumin seeds, red chilies, salt, ginger and sauté for a minute.
  • Stir in the yogurt mixture, bring to a boil and cook on low heat for about fifteen to twenty minutes, stirring occasionally. Add chili powder and sautéed spinach, and continue to simmer for two to three minutes.
  • Serve hot with steamed rice.

3.     Sesame Seeds and Jaggery Balls (Til Aur Gur Ke Ladoo)

You will need lightly roasted sesame seeds, jaggery, dried and grated coconut, cardamom powder.

Method

  • Grind lightly roasted sesame seeds and jaggery to a coarse mixture using a mixer or a mortar and pestle.
  • Transfer the mixture onto a plate, add dried coconut and green cardamom powder and mix well.
  • Divide this mixture into equal portions and shape into lemon-sized balls
  • Store in airtight jars.

4.    Puffed Rice Balls (Kurmure ladoo)

You will need: Jaggery, puffed rice, clarified butter (ghee)

Method

  • Heat a non-stick pan; add clarified butter and jaggery, and cook till the syrup attains a soft-ball consistency.
  • Add the puffed rice and mix.
  • Divide into equal portions and shape into balls.

5.    Bottle Gourd Slabs

You will need- milk, grated bottle gourd, mixed chopped nuts, dates syrup, cardamom powder.

Method

  • Grease an aluminum tray with sufficient ghee. Boil milk in a deep non-stick pan. Add grated bottle gourd and mix, cook till its volume becomes half and mixture becomes thick.
  • Add half the chopped nuts and dates syrup. Mix well and cook for five to ten minutes.
  • Remove from heat, pour into the greased tray and spread evenly. Sprinkle cardamom powder and remaining chopped nuts and set aside for an hour.
  • Cut into desired shapes and serve.

 6.     Sesame Slabs (Til chikki)

You will need: roasted sesame seeds, clarified butter (ghee) and jaggery.

Method

  • Heat clarified butter in the deep non-stick pan, add jaggery, mix well and cook on a medium flame for 3 minutes while stirring continuously.
  • Switch off the flame, add the roasted sesame seeds and mix very well.
  • When the mixture is ready, put the entire mixture over the back of a greased plate or a smooth stone surface.
  • Roll it out thinly into a circle using a greased rolling pin.
  • Cut them into square pieces using a sharp knife.
  • Allow it to cool completely.
  • Once cooled, store in an air-tight container.

7.    Mixed Sprouts with Beaten Rice

You will need: beaten rice (chiwra), mustard seeds, chopped onion, slit green chilies, mixed sprouts lightly steamed, turmeric powder, salt, lemon juice, chopped coriander for garnishing.

Method:

  • Place beat rice (chiwra) in a sieve and wash lightly. Drain and leave aside for 10 minutes.
  • Heat the oil in a non-stick pan and add the mustard seeds. Add onions and green chilies and sauté on a medium flame for a few minutes or till the onion turn light brown in color.
  • Add steamed mixed sprouts and sauté on a medium flame for 1 to 2 minutes.
  • Add the turmeric powder and salt. Mix well and cook on a medium flame for 1 minute.
  • Add water, mix well and cook on a medium flame for 1 to 2 minutes.
  • Add soaked and drained beaten rice (chiwra), lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  • Serve hot garnished with coriander.

8.   Mustard and Spinach Leaves Curry (Sarson ka saag)

You will need Mustard leaves, spinach, fenugreek leaves, finely chopped onions, finely chopped tomatoes, chopped ginger, ginger garlic paste, mustard seeds, salt.

Method:

  • Wash the mustard leaves, spinach, fenugreek leaves and chop them finely.
  • Add chopped ginger and pressure cook it for 45 minutes.
  • Remove and grind the greens till it is well mixed. Add salt. Cook again over low heat.
  • -Serve hot with a tempering of mustard seeds and ginger garlic paste.

9.   Corn Bread (Makke ki roti)

You will need: maize flour, salt, carom seeds, chopped green chilles, grated ginger

Method:

  • Mix all ingredients together and make a soft dough with water.
  • Make flat and round breads or chapattis, grill them on a hot flat pan/tava till they turn golden brown and evenly cooked from all sides.
  •  Serve hot with white butter, Sarson ka saag and jaggery!

 10.   Spicy Mixed Brown Rice and Lentils (Khara Pongal)

You will need: lentils, brown rice, cumin seeds, peppercorns, asafoetida, grated coconut, slit green chili, turmeric, salt, roasted slit cashews

Method:

  • Cook cumin seed, mustard seed, peppercorns, and asafoetida in hot oil for 2 minutes. Stir the lentils into the mixture and cook another 2 minutes. Add rice, grated coconut, green chili, turmeric, salt, and water and stir.
  • Close the lid of the pressure cooker and slow cook about 35 minutes. Relieve the pressure from the cooker; stir the cashews into the mixture.
  • Garnish with shredded coconut and serve.

Hope you will relish these recipes this Makar Sankranti! Do leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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How To Prevent Heart Disease At Any Age

How to prevent heart disease at any age

Heart disease is a generic term used to describe diseases that affect the heart and supporting arteries. In these diseases, the blood flow to the brain, heart or any other body part is reduced due to the thickening of arteries due to fat deposition, or due to a circulating clot in the bloodstream. It may lead to chest pain, stroke, heart failure, or arrhythmia.

All age groups can benefit from following a healthy, clean eating pattern. Lifestyle habits are formed slowly, over the years, and changing them can be overwhelming. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be a game changer. Let’s read on to learn more about foods and habits that are essential for a healthy heart:

1. Controlling portions: Your foods’ estimated calories are the easiest way to avoid overeating and over consumption of calories. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low-calorie and high-fibre foods to fill yourself, like raw fruits and vegetables. Take smaller portions of calorie-dense and high-salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.

2. Choosing raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart-healthy antioxidants. Choose bright-coloured vegetables to get maximum benefit. Fiber which is present in vegetables helps in controlling high BP, and fat deposition in arteries and also eases digestion.

3. Including whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, bread, and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.

4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no-table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, bread, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt, and Himalayan salt. Be wary if you also have thyroid you might need regular iodized salt. Flavour your dishes using dill, coriander, mint, lemon, and oregano instead!

5. Choosing low-fat high protein sources: Cut short on high-fat animal products like full-fat milk, processed cheese etc. Go for low-fat/ toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soy granules, sprouts, and powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.

6. Engaging in cardio activities: As the name suggests, any type of physical activity that affects the heart’s activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, and blood pressure and improve energy levels, plus it can fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes after every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can really be helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, aerobics etc.

7. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels.

GOQii wishes the best for all of you on this World Heart Day! We hope this article has shed light on the essential habits for a healthy heart. If you found this information valuable, share 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.

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