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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

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Cardiac Diet: Foods To Eat, Avoid & Other Tips

Cardiac Diet: Foods To Eat, Avoid & Other Tips

Whether you want to lose weight, manage cardiovascular issues or simply avoid any health complications, a healthy, clean eating pattern can help you move towards it. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be game changer. While eating habits are formed slowly and changing them can be overwhelming, here’s your guide to a Cardiac Diet which includes foods and eating habits that can help you maintain a healthy heart.

The Cardiac Diet – Foods & Habits For A Healthy Heart 

  1. Control portions: Eyeballing your food to check the estimated calories is the easiest way to avoid overeating and over consumption. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low calorie and high fiber 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. Choose 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, fat deposition in arteries and also eases digestion.
  3. Include whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, breads 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, breads, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt or Himalayan salt. Be wary if you have thyroid, as you might need regular iodized salt. Flavor your dishes using dill, coriander, mint, lemon, and oregano instead!
  5. Choose low-fat high protein sources: Avoid animal products that are high in fat such as full fat milk, 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 soya granules, sprouts, 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. Control the intake of nuts and seeds: Nuts and seeds when consumed in moderation are extremely beneficial. Nuts and seeds like walnuts, almonds, Brazil nuts, chia seeds, sabja seeds, sunflower seeds, and flax seeds are rich in heart healthy fats known as omega 3 fatty acids. These help in increasing the good cholesterol component essential for limiting inflammation in heart patients. However, excess of these nuts and seeds can also lead to increased fat intake which is not ideal.
  7. Engage in cardio activities: As the name suggests, any type of physical activity which affects the heart 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, blood pressure and improve energy levels. It can also help you 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 post every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can be really helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, or aerobics, etc.
  8. 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, damage your heart and blood vessels.

A mild indulgence should not hamper your heart healthy journey, so an occasional favorite meal or a piece of cookie won’t harm you. However, balancing your choices and changing your eating habits in the long run is the key to better heart health.

We hope this Cardiac Diet and the subsequent tips help you make a positive lifestyle change. Let us know your thoughts in the comments below. 

For more on Heart Health, check out Healthy Reads or ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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Is It Possible To Lose Weight Through Diet?

is it possible to lose weight through dietWhen it comes to weight loss, the first thing that comes to mind is slaving away on the treadmill, going for long jogs or joining a gym. But apart from physical activity, there are other factors that influence weight loss like nutrition, quality of sleep and how well you manage stress. Let’s look at some nutritional factors and determine if it is possible to lose weight through diet. 

1. Burning more calories than you consume
The most helpful approach for weight loss is to reduce the number of calories you eat and increase the number of calories you burn through physical activity. One should aim on getting into a negative calorie balance. i.e. you eat less calories and burn more calories and give a chance to stored fats to get metabolized. This can be achieved by taking small steps such as cutting down on carbs, while increasing protein rich food in your diet to meet the daily nutrition requirements. Avoiding packaged foods, high salt and sugar foods, and focussing more on seasonal fruits, vegetables and local native millets can go a long way.

2. Calorie Deficit and What You Need To Keep In Mind
Our body weight is determined by the amount of calories we consume as food and the amount of calories we burn through physical activities. If you’re gaining weight over time, most likely your daily calorie intake is more than the number of calories you are burning through your daily activities.

In order to counteract this, it is important to cut back on calorie intake and burn more calories. Over a period of time, this strategy helps in burning the stored fats and ultimately helps in weight loss. For instance, there are 7,700kcals of energy in 1kg of fat. That means in order to burn 1kg of fat, you should have a calorie deficit of 7,700 i.e. either burn this through exercise or eat less calories on a daily basis. A combination of both these ways is most successful and stable over a long period of time. Changing our eating habits along with regular exercise is the most effective way to lose weight over a period of time. It is also the best way to ensure that the weight does not bounce back with slight deviations.

3. Balancing Diet With Activity
One needs a proper combination of diet, cardio workouts and weight training. Diet definitely plays a huge role in managing weight, however, without proper training or physical activity, the weight lost will keep bouncing back. So one needs proper calorie burn though cardio activities and also lean muscle gain that can happen through weight training.

4. Include More Fiber In Your Diet
Fiber is extremely important in a weight loss journey. Fiber makes up the bulk of your meals. It helps in keeping you full for longer – not starving or feeling hungry all the time is extremely important in a weight loss journey. Eating more fiber also prevents spikes in blood sugar levels. Soluble fiber present in oats, apples, carrots and beans forms a gel-like structure in the gut and slows the absorption of sugars which helps in preventing fat build up.

Is It Possible To Lose Weight Through Diet Alone? 

A simple answer to this would be no. It is not possible to lose weight through diet alone. By eating lesser calories, you are creating a deficit but usually it is not sufficient to lose weight. Even if one loses weight by extreme dieting or food restriction, the weight quickly bounces back as what you have lost in a short period is just body water and muscle. In order to have sustainable weight loss, it is important to combine calorie deficit through reduced dietary intake and also a minimum 60 minutes’ combination of daily cardio and strength or weight training workouts to lose fat and gain lean muscle.

We hope this article helps you! For more on weight loss, check out Healthy Reads. To get expert advice and guidance on weight loss, reach out to our experts by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr  

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Choose The Right Cup! Different Teas And Their Benefits

Teas and their benefitsTea is considered to be the 2nd most popular drink after water. An article in National Geography dated April 2014, reiterates this statement. According to the article, the world’s top beverage is not Coffee or Beer, its Tea. And a perfect start to the day is with a good cup of Tea.

But What Does Research Say? 

Various studies have been done emphasizing the health benefits associated with consumption of tea. A paper titled –Tea and Health: Studies in Humans authored by Naghma Khan and Hasan Mukhtar with affiliation to Helfaer Professor of Cancer Research, Director and Vice Chair for Research, Department of Dermatology, University of Wisconsin, says that drinking tea has been considered a health-promoting habit since ancient times and modern medical research is providing a scientific basis for this belief. The evidence supporting the health benefits of tea drinking grows stronger with each new study that is published in the scientific literature.

In their paper, the authors say, “Tea plant Camellia sinensis has been cultivated for thousands of years and its leaves have been used for medicinal purposes. Tea is used as a popular beverage worldwide and its ingredients are now finding medicinal benefits”.

“Encouraging data showing cancer-preventive effects of green tea from cell culture, animal, and human studies have emerged. Evidence is accumulating that black tea may have similar beneficial effects. Tea consumption has also been shown to be useful for the prevention of many debilitating human diseases that include maintenance of cardiovascular and metabolic health,” they add.

With tea becoming the latest super-drink among health enthusiasts all over the world, trying various options and experiencing its health benefits, it’s time for us to magnify our knowledge for the same! It’s no wonder that Green tea, Black tea, and Chamomile tea, to name a few, have gained acceptance among many as a health drink. And, why not? They are helping us in numerous ways!

If you are not aware, some of the new entrants into the tea world are Dandelion tea, Ginseng, Peppermint, Cranberry, Liquorice, Thyme, and Raspberry Leaf tea, among many others.

This article will assist you in choosing the right type of tea for the health benefits that you are looking for.

How Tea Can You Help You

1. For your digestive system: Jasmine, Peppermint, Chamomile, Dandelion and Cranberry tea are the most effective teas that can provide relief to your stomach and liver. A number of restaurants serve Jasmine tea as an appetizer before meals. That’s because of Jasmine tea aids in digestion and helps produce saliva which contains digestive enzymes.

Chamomile tea eases and relaxes the digestive system and peristaltic muscles. It also helps to reduce menstrual cramps. A paper titled Chamomile: An herbal medicine of the past with bright future reiterates the above statements. It says, “Chamomile preparations are commonly used for many human ailments such as hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids”. The study also says that Chamomile tea is one of the world’s most popular herbal teas and about a million cups are consumed every day.

Peppermint and dandelion tea can help reduce bloating after a heavy meal and also increase the secretion of digestive enzymes. Another study titled: A review of the bioactivity and potential health benefits of peppermint tea, suggests that Peppermint tea, brewed from the plant leaves, and the essential oil of peppermint are used in traditional medicines.

2. For cold, cough and flu: Ginger, Thyme, and white blossom tea have essential oils which help the body fight against viruses and infections. A concoction of ginger tea with honey is an age-old Indian alternate medicine for treating common cold and cough. The anti-inflammatory compounds gingerols and shogaol in ginger root help relieve a sore throat quickly, and they also kill cold-causing viruses.

3. To relieve aches and pains: Green tea, Chamomile, Red bush and Rooibos Tea. Nothing can be better than Green tea to cure body aches, pain, and swelling! These teas have huge amounts of antioxidants and minerals that give them the magical pain relieving properties.

Green tea also helps reduce puffiness and dark circles under the eyes when a soaked and cooled tea bag is used as an eye pad to soothe the eyes and area around it. Many of the beneficial effects of green tea are related to its catechin, particularly (-)-epigallocatechin-3-gallate, content. “There are human studies on using green tea catechins to treat metabolic syndromes, such as obesity, Type 2 Diabetes, and cardiovascular risk factors,” the study adds.

4. For healthy and radiant skin: Calendula, White tea, Green tea and Liquorice tea help clean the skin at the cellular level by removing toxins. These teas play a major role in activating the lymphatic system and detoxifying the liver. Their extracts can prevent pigmentation, eczema, and pimples.

A study –Green Tea and Skin concludes that the outcome of the several experimental studies suggests that green tea possesses anti-inflammatory and anti-carcinogenic potential, which can be exploited against a variety of skin disorders. Although more clinical studies are needed, supplementation of skin care products with green tea may have a profound impact on various skin disorders in the years to come

5. For reducing stress and lack of sleep/insomnia: Chamomile, Passion-fruit, Lemongrass and Mint tea promote placidity and coolness into the body, reducing stress and promoting calmness.

Chamomile tea is made with dried flowers of the chamomile plant and it can help fight insomnia. Fruit teas are packed with vitamin-C and antioxidants, making them a fresh and fruity option for the tea lovers.

Lemongrass tea is stimulating and helps the body recover from tiredness and discomfort. Lemon balm and mint teas are ideal for winters as these protect from cold and also help in improving concentration. Mint when added to any ice tea can be another refreshing option.

6. To refresh and energize you: Green, White, Oolong, Calendula, Roasted Dandelion, Natal, Lemon balm and Liquorice root teas are best for maintaining health and fitness due to the brimming amounts of antioxidants present in them. These herbal mixes are effective in the detoxifying body as they act as natural diuretics which help in removing toxins from kidneys.

Lemon balm and Liquorice tea is ideal for nervous system and maintains a regular flow of energy through the body. Green tea promotes weight loss – which can be attributed to the thermogenic effect of the antioxidants and caffeine present in it.

7. To prevent and treat nausea and vomiting: Apart from being refreshing, Peppermint, Ginger, and Raspberry teas provide other benefits too.

To begin with, peppermint is Anti-emetic (prevents vomiting) and also promotes the formation of bile in the gall bladder for better digestion of fat. Many people find the taste of this tea to be very strong, but one can adjust the strength by dilution according to the taste.

Ginger tea is a venerable solution for cold, cough and sickness in India. Hot ginger tea can be made either pure or with a ginger and herb mix. Raspberry leaf tea is a boon for pregnant women to overcome morning sickness as it is said to be a tonic for the uterus.

Based on your needs, you can pick and choose which teas and their benefits you’d want to explore! Hope this article helps you. Do let us know your thoughts in the comments below.

For more articles like this, check out Healthy Reads. To know more about teas and other concoctions that can help you, speak to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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