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November 9, 2026 By GOQii Leave a Comment

Post-Diwali Reset: Getting Back on Track Without Crash Diets

The diyas are packed away, the mithai boxes are half empty and the scale may say something you’d rather it didn’t. After a week of Dhanteras shopping, Diwali feasts and card parties, with Bhai Dooj still to come, it’s natural to want to undo it all fast. Social media is happy to help, with three-day juice cleanses, “detox” teas and skip-dinner challenges.

Here’s the reassuring part: a few days of festive eating doesn’t undo months of good habits, and much of the jump on the scale isn’t fat at all. What matters far more is what you do over the next few weeks. This guide explains why crash diets and detoxes aren’t the answer, and gives you a simple, realistic seven-day plan to get your eating, movement and sleep back on track.

At a glance

Don’t panic about the scale. A quick rise after a festival is largely water and stored carbohydrate from salty, rich food, and it settles within days once you eat normally.
Skip the detox. Your liver, kidneys and gut already clear waste. The British Dietetic Association calls detox diets “a marketing myth”.
The real risk is the slow creep. Research suggests festive-season weight gain is small but often never comes off, so steady habits matter more than a dramatic fix.
Go back to regular meals, with vegetables, a source of protein and whole grains at each one. Don’t skip meals to “make up” for Diwali.
Deal with the leftovers. Share, freeze or portion out mithai and namkeen rather than grazing on them all week.
Move a little, often. A short walk after meals helps blood sugar. On smoggy days, move your workout indoors.
Fix your sleep after late festive nights. Short sleep makes you hungrier the next day.
If you have diabetes, high blood pressure or heart disease, check your numbers this week and speak to your doctor if they’re higher than usual.

Why crash diets and detoxes aren’t the answer

The scale is exaggerating

If you weigh yourself the morning after Diwali, a gain of a kilo or more can feel alarming. Most of it isn’t fat. Gaining a kilo of body fat takes several thousand extra calories on top of what your body uses, far more than a few festive meals usually add. What you’re mostly seeing is:

water held by salt. Namkeen, chaat, pakoras and restaurant food are salty, and your body temporarily holds extra water to balance it.
stored carbohydrate. Sweets, puris and rice top up your glycogen stores, and glycogen is stored with water.
food that hasn’t moved through yet, especially after large, late meals.

That’s also why crash diets seem to “work” at first. The British Dietetic Association points out that the rapid weight loss from fasting is mainly water and glycogen rather than fat, and that it can leave you tired and short of nutrients. The water comes straight back when you eat normally.

The real issue is the slow creep

The weight that does stick is small, but it adds up. A US study published in the New England Journal of Medicine weighed adults through the year and found the average holiday-season gain was only about half a kilo. The catch: it wasn’t lost over the rest of the year, and people with overweight were more likely to gain more. In India, the festive season runs from Navratri through Diwali to weddings and New Year, so it’s worth paying attention to.

The good news is that small, consistent habits work. In a UK trial published in The BMJ, adults who weighed themselves regularly and had simple tips didn’t gain weight over Christmas, while the comparison group did.

“Detox” is a marketing idea, not a medical one

Your liver, kidneys, gut, lungs and skin clear waste products around the clock. No juice, tea, powder or cleanse has been shown to do this better. The British Dietetic Association describes detox diets as “a marketing myth rather than nutritional reality”, with benefits that are short-lived at best. Some detox teas contain laxatives or diuretics, which simply flush out water and can upset your stomach and fluid balance.

Why strict rules often don’t last

Skipping meals or living on juice for a few days is hard to keep up, and it tends to end with a return to old habits. It can also leave you low on protein, fibre and energy just as work and routines restart. A plan you can follow for weeks beats one you can manage for three days.

A note of caution: if you notice a pattern of eating a lot, then feeling guilty and severely restricting, or if food and weight are causing you real distress, it’s worth talking to your doctor. You don’t have to manage that on your own.

Your 7-day post-Diwali reset

This isn’t a diet. It’s a week of getting back to your normal routine, with a few small upgrades. You don’t need special foods, and you shouldn’t feel hungry.

Days 1–2: back to regular meals

Eat breakfast, lunch and dinner at roughly your usual times. Skipping meals to “compensate” usually makes you hungrier later and more likely to snack on leftovers.
Start the day with protein and fibre, such as besan or moong dal chilla, poha with peanuts and vegetables, vegetable upma, eggs, or curd with fruit and seeds.
Drink water through the day. It won’t flush out toxins, but thirst is easy to mistake for hunger, and after salty food you’ll probably want more.
Go easy on salt. Home-cooked dal, sabzi and roti, with less pickle, papad and namkeen, will help your body let go of the extra water quickly.

Days 3–5: build a better plate

The ICMR-NIN Dietary Guidelines for Indians advise getting no more than 45% of calories from cereals and millets, filling the rest with pulses, vegetables, fruit, nuts and milk, and cutting back on salt, sugar and ultra-processed foods. In practice, at lunch and dinner:

fill half your plate with vegetables or salad: sabzi, kachumber, palak, lauki, beans or a bowl of soup
add a protein food: dal, rajma, chana, paneer, tofu, curd, eggs, fish or chicken
keep grains to about a quarter of the plate, choosing whole wheat roti, brown or hand-pounded rice, or millets such as jowar, bajra and ragi
use a little less oil, and cook more by steaming, roasting or tadka rather than deep-frying

Protein and fibre keep you full for longer, which makes it easier to say no to the third piece of kaju katli without feeling deprived.

Days 6–7: plan the week ahead

Shop for a normal week: vegetables, fruit, pulses, curd and whole grains.
Plan two or three easy dinners so you’re not relying on takeaway or leftover snacks when you’re tired.
Keep healthier snacks handy: fruit, roasted chana, makhana, nuts, buttermilk or sprouts chaat.

What to do with leftover mithai and namkeen

The real post-Diwali challenge is often the boxes on the dining table. You don’t need to throw them away or eat them all this week.

Share them with neighbours, office colleagues, house help, security staff or a local shelter.
Freeze what you can. Many milk-free sweets, such as besan ladoo, and dry fruit barfis freeze well. Milk-based sweets don’t keep long, so share those first.
Portion, don’t graze. Put one piece on a plate and put the box away, rather than eating from it as you walk past.
Have sweets after a meal, not on an empty stomach as a snack, and enjoy them slowly.
Store namkeen out of sight and serve a small katori rather than eating from the packet. If you’re making snacks again, try our baked and air-fried namkeen recipes.

A word on alcohol and sugary drinks

If the festive week included card parties and gatherings, give your body a break from alcohol for a few days. Alcohol adds calories, disturbs sleep and often leads to late-night snacking. Swap sweetened drinks and colas for water, nimbu pani without sugar, buttermilk or plain tea.

Movement, sleep and routine

Move a little, often

You can’t out-exercise a week of festive eating, and you don’t need to. The aim is to get back to regular activity, not to punish yourself with a two-hour gym session.

Walk after meals. A meta-analysis in Sports Medicine found that even 2–5 minutes of light walking after eating helped steady blood sugar compared with sitting, with the biggest effect within 60–90 minutes of the meal. A 10–15 minute stroll after dinner is a good habit to start this week.
Work back up to your usual routine. The WHO recommends adults get at least 150 minutes of moderate activity a week, such as brisk walking, cycling or dancing, plus muscle-strengthening on two or more days. If you’ve had a lazy fortnight, start with shorter sessions and build up over a week or two.
Add some strength work. Squats, lunges, push-ups against a wall and resistance bands help maintain muscle, which matters for blood sugar and metabolism as we age.
Break up long sitting, especially as you return to work. Stand up and move every 30–60 minutes.

If the air is bad: in much of north India, the days after Diwali often bring the worst smog of the year. Check the AQI before heading out, skip outdoor runs and walks on poor-air days and exercise indoors instead, with yoga, a home workout, skipping or walking in a mall or indoor track. Our guide to air pollution and your health has more on protecting your lungs and heart.

Get your sleep back on track

Late nights, early pujas and noisy celebrations can leave you short of sleep, and that affects your eating. In a small Mayo Clinic study, healthy adults who slept about 80 minutes less a night for eight nights ate around 550 extra calories a day, without burning any more.

Aim for seven or more hours a night, and go to bed and wake up at about the same time each day, including weekends.
Have dinner two to three hours before bed and keep it lighter than a festive meal.
Cut back on caffeine after mid-afternoon, including the many cups of chai that come with festive visits.
Dim screens for the last half hour before bed.

Be kind to yourself

Festivals are meant to be enjoyed. Guilt about what you ate tends to make people either give up or swing to extremes. Think of this week as getting back to your routine, not as a punishment. One good meal, one walk and one early night are a perfectly good start.

If you have diabetes, high blood pressure or heart disease

A week of sweets, fried snacks, late meals and missed walks can push your numbers up, sometimes without any obvious symptoms. This week is a good time to check in.

Diabetes: if you monitor at home, check your blood sugar more often for a few days, including after meals. Keep taking your medicines as prescribed. Don’t skip or double doses to make up for what you ate. Contact your doctor if readings stay higher than your target, or if you notice extreme thirst, passing urine often, blurred vision or unusual tiredness. If you take insulin or medicines that can cause low blood sugar, be careful about suddenly cutting meals.
High blood pressure: salty festive food can raise blood pressure in some people. If you have a home monitor, take a few readings this week at the same time of day. Speak to your doctor if they’re consistently above the target you’ve been given.
Heart disease: keep taking your medicines, ease back into activity gradually and avoid exercising outdoors in heavy smog. Get urgent help for chest pain, breathlessness or pain spreading to the arm, jaw or back.

If you’re due a routine check-up, such as HbA1c, a lipid profile or a blood pressure review, this is a good month to book it. Our Dhanteras health guide lists the main tests and where to get them.

And if you were planning a strict diet or fasting for weight loss, check with your doctor first. It’s especially important if you take medicines for diabetes or blood pressure, or if you’re pregnant, older or have kidney disease.

The bottom line

You don’t need to undo Diwali. You need to get back to normal. Most of the quick gain on the scale is water and will settle within days. The habits that actually protect your health are unglamorous ones: regular meals built around vegetables, protein and whole grains; less salt and sugar; a walk after meals; and enough sleep. Keep them going through the rest of the festive and wedding season, and the occasional celebration won’t matter much. For tips you can use at the next festival, see our guide to a healthy Diwali.

Pro Tip: Use the GOQii App to log your meals, steps, water and sleep for the next seven days. Seeing the week in one place makes it easier to spot what’s working. Your GOQii Personalised Health Coach can help you build a realistic post-festival plan that fits your routine, without crash diets.

Frequently asked questions

How can I lose weight after Diwali?

Go back to regular meals with plenty of vegetables, a source of protein and smaller portions of whole grains, cut back on salt, sugar and fried snacks, walk daily and get enough sleep. Much of the quick gain is water and will settle within a few days. Aim for steady habits rather than fast loss.

Do post-Diwali detox drinks or juice cleanses work?

No. Your liver, kidneys and gut already remove waste, and no juice, tea or cleanse has been shown to do it better. Weight lost on a cleanse is mostly water and comes back when you eat normally. Some detox teas contain laxatives that can upset your stomach.

Why has my weight gone up so much after the festival?

A quick rise is mostly water held by salty food, extra stored carbohydrate and food still being digested, rather than fat. Gaining a kilo of fat takes several thousand extra calories. The scale usually settles within a few days of normal eating.

Should I skip meals or fast to make up for overeating?

It’s better not to. Skipping meals often leads to more snacking later and can leave you low on energy and nutrients. If you have diabetes or take medicines for blood sugar or blood pressure, check with your doctor before fasting.

What should I do with leftover Diwali sweets?

Share them with neighbours, colleagues or a local shelter, freeze those that freeze well, and keep the boxes out of sight. Have a single piece after a meal rather than grazing through the day.

How much exercise do I need after Diwali?

There’s no need to overdo it. Return to your usual routine and build up to the WHO’s recommendation of at least 150 minutes of moderate activity a week, plus strength exercises on two days. A short walk after meals also helps steady blood sugar.

Is it safe to exercise outdoors after Diwali?

Not on days when air quality is poor. Check the AQI before going out, and on smoggy days exercise indoors with yoga, a home workout or walking indoors. This is especially important for people with asthma, COPD or heart disease.

#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.

November 8, 2026 By GOQii Leave a Comment

Diwali Safety: First Aid for Burns and Firecracker Injuries, and Protecting Your Lungs from Smoke

Diwali night should end with sweets, family and lights, not a trip to casualty. Yet every year hospital emergency departments across India brace for the same injuries. On Diwali 2025, Delhi hospitals alone treated more than 250 burn cases, most of them from firecrackers. Safdarjung Hospital saw 129, and 24 of those patients were children under 12. Over the same festive period, AIIMS Delhi’s eye centre treated 190 firecracker-related eye injuries, 19% more than the year before, and around 60 children needed eye surgery. It isn’t only Delhi: in Bengaluru, four eye hospitals reported more than 90 cracker-related eye injuries in the first days of Deepavali 2025, more than half of them in children, and hospitals in other cities report the same pattern every year.

Most of these injuries are preventable, and for many of them what you do in the first few minutes makes a real difference. This guide covers the simple safety habits that prevent harm, the right first aid for burns and eye injuries (including the home remedies to skip), and how to protect your lungs and heart from the smoke that settles over towns and cities on Diwali night.

At a glance

For a burn, cool it under cool running water for 20 minutes. Start as soon as you can. Don’t use ice, toothpaste, ghee, butter, haldi or oil.
Then cover it loosely with cling film or a clean plastic bag. Don’t burst blisters or pull off anything stuck to the skin.
Get medical help for burns bigger than the injured person’s hand, deep or charred burns, burns on the face, hands, feet or genitals, and any burn in a young child or older adult.
For an eye injury, don’t rub, rinse or press the eye and don’t try to remove anything stuck in it. Shield it and go to hospital straight away.
Keep a bucket of water and sand nearby, let adults light crackers, stand well back, and never relight a dud.
Smoke is a health risk too. On Diwali 2025, PM2.5 levels in Delhi rose more than threefold. If you have asthma, COPD or heart disease, stay indoors during peak hours, keep your reliever inhaler close and know when to get help.
In an emergency in India, call 112. It connects to police, fire and ambulance services.

Before you light: simple habits that prevent most injuries

The best first aid is the injury that never happens. Doctors at AIIMS noted that most patients with firecracker eye injuries were boys and young men up to the age of 20, and that many children were hurt. Research from the American Academy of Ophthalmology has also found that many people injured by fireworks are bystanders, not the person lighting them. So safety is everyone’s job, not just the person holding the agarbatti.

Set up a safe spot

Burst crackers in an open area, away from buildings, parked vehicles, dry leaves and anything that can catch fire. Never burst them indoors, on a balcony or inside a crowded lane.
Keep two buckets ready: one of water and one of sand. Drop used sparklers and duds into the water.
Check local rules. In Delhi-NCR, for example, the Supreme Court has allowed only certified green crackers this Diwali, within set hours on 7 and 8 November, and none within 300 metres of hospitals, schools and old-age homes. Green crackers are designed to cut emissions, but they still burn and explode, so they need exactly the same care. Rules on timings and permitted crackers differ between states and cities, so check your local authority’s notice.

Dress for it

Wear close-fitting cotton clothes. Loose dupattas, saris, flowing sleeves and synthetic fabrics catch fire easily, and synthetics can melt onto the skin.
Tie back long hair and wear closed footwear, not chappals.
If you are lighting crackers, wear protective glasses. Ordinary spectacles help a little, but proper safety eyewear is better.

Light carefully

Adults should light crackers. Use a long agarbatti or a phuljhadi stick, keep your arm outstretched and your face turned away, then step back quickly.
Never hold a cracker in your hand while lighting it, and never bend over it.
Never relight or go back to a dud. Wait, then soak it in water.
Don’t put crackers in tins, bottles or pots, or throw them at people or animals.

Watch the children

Sparklers feel harmless but burn at roughly 1,000°C or more, hot enough to melt some metals. Emergency doctors advise that young children shouldn’t hold them at all. If older children do, supervise closely, hold one at a time at arm’s length and drop finished ones straight into water.
Keep children well back from anything being lit, and keep unused crackers in a closed box away from them.
Steer clear of carbide guns. These homemade or market “guns” were a new cause of serious chemical and blast eye injuries at AIIMS in 2025, accounting for around 18–20 of the 190 cases.

Diyas, candles and rangoli

Diyas caused 11 of Safdarjung’s 129 Diwali burn cases in 2025. Place them on a stable, non-flammable surface, away from curtains, decorations and where children and pets run. Keep them off doorways where a sari or dupatta can brush past, and put them out before you go to sleep. Electric diyas and lights are a safer swap for corners you can’t watch.

Kitchen safety counts too. Diwali means extra frying and hot oil. Keep pan handles turned inward, keep children out of the kitchen while you fry, and never pour water onto burning oil. Turn off the gas and cover the pan with a lid instead.

First aid for burns: what to do, step by step

If clothing catches fire, remember stop, drop and roll. Stop where you are, drop to the ground, cover your face with your hands and roll until the flames are out. If it’s someone else, get them to the ground and smother the flames with a heavy cotton or woollen blanket, a rug or water. Don’t let them run, because running fans the flames.

Then follow these steps for any burn:

Make it safe. Move the person away from the source of heat and any crackers still going off.
Cool the burn under cool running tap water for 20 minutes. This is the single most useful thing you can do. The British Red Cross explains that cooling reduces pain, swelling and the risk of scarring, and the sooner you start, the better. Indian burns specialists, including doctors at the National Burns Centre and PGIMER Chandigarh, give the same advice: keep clean, cool water running over the burn rather than stopping as soon as it feels a little better. Water that feels cool is enough; it doesn’t need to be ice cold. If there is no running water, a bowl of clean cool water or even cold milk or a cold drink will do while you find some.
Remove rings, bangles, watches and tight clothing near the burned area before it starts to swell, but don’t pull off anything that is stuck to the skin.
Keep the person warm. Cool only the burn, not the whole body. Cold baths or long cold showers can drop body temperature dangerously, especially in children.
Cover the burn loosely with a layer of cling film or a clean plastic bag (for a hand). Lay it on rather than wrapping it tightly. Don’t use cotton wool, fluffy cloth or sticky plasters, which can stick to the wound.
Ease the pain with paracetamol or ibuprofen if needed, following the dose on the pack. Ask a pharmacist about the right dose for a child.

Home remedies to skip

Many of us grew up with a quick dab of toothpaste or ghee on a kitchen burn. They feel soothing for a moment, but they trap heat in the skin, can carry germs into the wound and make it harder for doctors to assess the burn. Doctors at the National Burns Centre specifically warn against haldi, toothpaste, ice and cow dung, and PGIMER Chandigarh against toothpaste, butter and ink. The same goes for:

ghee, oil or coconut oil
haldi (turmeric), atta or other powders
ink, mud or potato
ice or iced water, which can damage the skin further

Don’t burst blisters either. They protect the healing skin underneath.

When a burn needs a doctor

Many small, red, painful burns heal at home. Official UK guidance from NI Direct says to go to hospital emergency services for:

any burn bigger than the injured person’s hand
deep burns, including those that look white, waxy, leathery or charred, even if they don’t hurt (deep burns can damage nerves)
burns that blister on the face, hands, arms, feet, legs or genitals
chemical or electrical burns
anyone who has breathed in smoke, even if they seem fine at first

Get medical advice after any burn in children under 10, adults aged 50 and over, pregnant women and people with diabetes, heart, lung or liver disease, or a weakened immune system. Also see a doctor if a burn shows signs of infection over the following days: increasing pain, redness, swelling, pus, a bad smell or fever. If you can’t remember when you last had a tetanus jab, mention it to the doctor.

Eye injuries and other firecracker injuries

The eye injuries AIIMS sees on Diwali are often serious. In 2025, about 45% were open-globe injuries, where the wall of the eye is torn or punctured, and around half of patients had moderate or severe loss of vision. Getting to an eye specialist quickly gives the best chance of saving sight, and well-meaning first aid can make things worse.

If a spark, cracker or debris hits the eye

Eye specialists, including AIIMS Bhopal and the American Academy of Ophthalmology, advise the following:

Don’t rub the eye. Rubbing can push debris deeper or worsen a cut.
Don’t press on the eye or try to open it forcibly.
Don’t try to remove anything stuck in the eye, however small it looks.
Don’t rinse it if you suspect a cut, puncture or something embedded.
Don’t put in drops or ointments, including home remedies such as rose water, ghee or breast milk.
Shield the eye. Gently tape the bottom of a paper cup, or the cut-off base of a plastic bottle, over the eye so nothing presses on it. Ask the person to keep both eyes as still as possible.
Go to the nearest hospital with an eye department straight away. Don’t wait to see if it settles. Avoid giving food or drink in case surgery is needed.

The one exception is a chemical splash (for example from a carbide gun or cracker powder) with no sign of a cut or embedded object. Here, rinsing is the priority: hold the eye open and flush it gently with plenty of clean running water for at least 15 minutes, then go to hospital. If in doubt about which kind of injury it is, shield the eye and go.

Minor irritation from smoke or ash usually settles with blinking and a few splashes of clean water. If vision is blurred, the eye stays red and painful, or there’s sensitivity to light, get it checked.

Hand and ear injuries

A cracker that goes off in the hand can cause deep burns, cuts and broken bones. Cool the burns, press a clean cloth on any bleeding, raise the hand and go to hospital. Ringing in the ears after a loud bang usually fades within a day; see a doctor if it doesn’t, or if there’s pain, bleeding or hearing loss.

Protecting your lungs and heart from Diwali smoke

Firecrackers release a dense mix of fine particles (PM2.5), sulphur dioxide, nitrogen oxides and metal compounds. In much of north India, they arrive on top of seasonal smog, cold, still air and crop-residue smoke. On Diwali 2025, an analysis of Central Pollution Control Board data by Climate Trends found Delhi’s average PM2.5 rose more than threefold, from about 157 to 488 µg/m³, with the sharpest spike between 10 pm and 1 am. That’s many times the WHO’s guideline for daily exposure.

For most healthy adults, one smoky night causes sore eyes, a scratchy throat or a cough that settles. The people who need to take it seriously are:

people with asthma or COPD, for whom smoke can trigger a flare-up
people with heart disease or who have had a stroke, because short spikes in fine particles are linked to heart attacks and strokes
young children, whose lungs are still developing
older adults and pregnant women

We cover the wider health effects of smog in our guide to air pollution and your health.

Practical steps for Diwali night

Stay indoors during peak bursting hours, usually late evening until after midnight, and the following morning if the smog lingers. Keep doors and windows shut until the air clears.
Check the AQI on the government’s SAMEER app or a trusted air-quality app before going out, and plan errands and walks for the cleaner middle of the day.
Wear a well-fitting N95 or FFP2 mask if you do need to go out. Cloth and surgical masks don’t filter fine particles well.
Don’t add to indoor smoke. Go easy on incense, dhoop, camphor and heavy diya smoke indoors, and use the kitchen exhaust when frying.
Use an air purifier if you have one, in the room where you spend most time and where you sleep. It works best with doors and windows closed.
Skip outdoor exercise for a day or two after Diwali if air quality is poor. Do a yoga or strength session indoors instead.
Drink enough water. It won’t remove pollutants from your body, but it helps with a dry, irritated throat.

If you have asthma or COPD

Pulmonologists interviewed by Business Standard ahead of last year’s festive season advised:

keep taking your preventer inhaler every day as prescribed, even if you feel well
carry your reliever inhaler at all times, and check it isn’t empty or out of date
ask your doctor for a written action plan that says what to do if symptoms worsen
get checked if you’re using your reliever more than usual, or if symptoms last more than a week
keep your flu and pneumococcal vaccines up to date

Get urgent help if breathing becomes very difficult, your reliever isn’t helping or you need it more than every four hours, you can’t speak in full sentences, or your lips or fingertips look blue or grey.

If you have heart disease

Stay indoors during the worst hours, keep taking your medicines and don’t exert yourself in smoky air. Call 112 for chest pain or pressure, breathlessness, a cold sweat, or pain spreading to the arm, jaw or back. And know the signs of a stroke: if someone’s face drops, an arm goes weak or their speech is slurred, act FAST and call for help straight away.

Pets and street animals

Dogs and cats hear far more than we do, and Diwali can be terrifying for them. Humane World for Animals suggests walking dogs earlier in the day, keeping pets indoors in a familiar room with windows and curtains closed, staying with them for comfort and making sure they wear an ID tag in case they bolt. If your pet has severe noise anxiety, talk to your vet before Diwali. Never burst crackers near animals, shelters or cowsheds, or tie them to animals.

Emergency numbers and your Diwali first-aid kit

Numbers to save before Diwali

Number	What it’s for
112	National emergency number for police, fire and ambulance (ERSS)
108	Ambulance (in most states)
101	Fire and rescue

The government is bringing the older numbers under 112, so if in doubt, call 112. Also save the number of your nearest hospital with a 24-hour emergency department, and find out in advance which nearby hospitals have a burns unit and an eye department. On Diwali night, roads are busy and minutes count.

Call an ambulance if someone has a large or deep burn, a burn to the face or airway, difficulty breathing after inhaling smoke, a serious eye injury, heavy bleeding or a severed finger, or if they’re confused, drowsy or unconscious. While you wait, keep cooling the burn and keep the person warm.

A simple Diwali first-aid kit

Keep these together in one place where every adult in the house knows to find them:

a bucket of water and a bucket of sand near where crackers are being burst
a roll of cling film and some clean plastic bags (for covering burns)
sterile non-stick dressings, gauze and a crepe bandage
medical tape and a few paper cups (for shielding an injured eye)
clean cotton cloths or towels
paracetamol or ibuprofen, in adult and children’s doses
a spare reliever inhaler for anyone with asthma, and N95 masks
a torch and a phone with emergency numbers saved
a small fire extinguisher, if you have one, and a fire blanket or thick cotton blanket

What you won’t need: toothpaste, ghee, haldi or burn “creams” for fresh burns.

The bottom line

A safe Diwali comes down to a few habits: adults light the crackers, everyone stands back, there’s water and sand within reach and nobody goes back to a dud. If a burn happens, cool running water for 20 minutes beats every home remedy. If an eye is hurt, shield it and go to hospital without rubbing or rinsing. And if you or someone at home has asthma, COPD or heart disease, plan to be indoors with your medicines to hand when the smoke is at its worst. For the rest of the festival, from sweets to sleep, see our guide to a healthy Diwali.

Pro Tip: Before Diwali night, save 112 and your nearest hospital’s number, and set your air-quality alerts. If smoke keeps you indoors over the festive days, log an indoor workout or yoga session in the GOQii App so your activity streak doesn’t slip. Your GOQii Personalised Health Coach can help you plan indoor routines and keep your asthma or heart-health habits on track through the smog season.

Frequently asked questions

What is the first thing to do for a firecracker burn?

Move away from the heat, then hold the burn under cool running water for 20 minutes. Remove rings or tight clothing near the burn, cover it loosely with cling film or a clean plastic bag, and get medical help if it is large, deep or on the face, hands, feet or genitals.

Should I put toothpaste, ghee or ice on a burn?

No. Toothpaste, ghee, butter, oil, haldi and ice can trap heat, damage the skin or introduce infection. Cool running water is the right first aid.

When should I take a burn to hospital?

Go to hospital for burns bigger than the injured person’s hand, deep burns that look white or charred, blistered burns on the face, hands, arms, feet, legs or genitals, chemical or electrical burns, and anyone who has inhaled smoke. Children under 10, adults aged 50 and over and pregnant women should get any burn checked.

What should I do if a firecracker injures someone’s eye?

Don’t rub, press or rinse the eye, and don’t try to remove anything stuck in it. Gently cover it with a shield such as a paper cup taped in place, and go to a hospital with an eye department straight away. For a chemical splash without a cut, flush the eye with clean water for at least 15 minutes, then go to hospital.

Are sparklers safe for children?

Sparklers burn at around 1,000°C, hot enough to cause serious burns. Young children shouldn’t hold them. Older children should be closely supervised, hold one at a time at arm’s length and drop used sparklers into a bucket of water.

How can people with asthma protect themselves on Diwali?

Stay indoors with windows closed during peak bursting hours, keep taking your preventer inhaler, carry your reliever inhaler, wear an N95 mask if you must go out and follow your asthma action plan. Seek urgent help if your reliever isn’t working or breathing becomes very difficult.

What is the emergency number in India for burns and fire?

Call 112, India’s single emergency number, which connects to police, fire and ambulance services. You can also call 108 for an ambulance in most states and 101 for the fire service.

#BeTheForce

November 7, 2026 By GOQii Leave a Comment

Cancer Screening: Which Tests You Need and When

Most of us know someone whose cancer was found “too late”. Screening exists to change that. For some cancers, a simple test can find changes years before symptoms appear, when treatment is easier and more likely to work. For cervical and bowel cancer, screening can even prevent cancer by finding and removing changes before they turn cancerous.

Yet screening is easy to put off. Guidelines differ between countries, and it isn’t always clear which tests you need, when, and which you don’t. This National Cancer Awareness Day, observed in India on 7 November, here’s a clear guide to the cancer screening tests that make a difference, based on WHO and national guidelines, with notes for India, the UK and the US.

At a glance

Screening is for people without symptoms. If you have a symptom, see a doctor now; don’t wait for a screening test.
Cervical cancer: an HPV test from age 25–30 every 5 years or so is one of the most effective screening tests there is. The WHO recommends HPV testing as the first-choice test.
Breast cancer: mammograms are typically offered every 2–3 years from age 40–50.
Bowel (colorectal) cancer: a simple home stool test or colonoscopy, usually from age 45–50.
Mouth cancer: a quick visual check of the mouth matters most for anyone who uses tobacco, gutka or alcohol.
Lung and prostate: screening is only for certain groups, after a discussion with your doctor.
In India, adults aged 30 and over can be screened for oral, breast and cervical cancer at government health centres.

What screening is, and what it isn’t

Screening means testing healthy people who have no symptoms to find cancer early, or to find changes that could become cancer. It’s different from a diagnostic test, which is done when you already have a symptom.

The benefits: finding cancer at an earlier stage, when treatment is simpler and survival is higher, and, for cervical and bowel cancer, preventing cancer altogether.

The trade-offs: no test is perfect. Screening can produce false alarms that lead to anxiety and further tests, occasionally miss a cancer, and sometimes find slow-growing cancers that would never have caused harm (overdiagnosis). That’s why guidelines recommend screening only for the cancers, age groups and intervals where the benefits clearly outweigh the harms, and why “full-body cancer scans” and tumour-marker blood tests aren’t recommended for healthy people.

Why it matters: cancer is a growing problem worldwide. India alone recorded an estimated 1.41 million new cancer cases in 2022, with breast, lip and mouth, and cervical cancer among the most common, and these are three of the cancers that screening can catch early.

Cervical cancer: an HPV test every 5 years or so

Almost all cervical cancers are caused by long-lasting infection with high-risk types of the human papillomavirus (HPV). Screening finds the virus or early cell changes, which can be treated before cancer develops, making this one of the most preventable cancers.

What the guidelines say:

WHO: an HPV DNA test is the preferred screening test, starting at age 30 and repeated every 5–10 years. Women living with HIV should start at 25 and repeat every 3–5 years. Self-collected samples, which you take yourself, can be used.
UK (NHS England): HPV screening from age 25 to 64. Since July 2025, people who test HPV-negative are invited every 5 years, instead of every 3 for those aged 25–49.
India: women aged 30 and over are offered screening, often with visual inspection with acetic acid (VIA), through the national NCD programme at government health centres.

What the test involves: a nurse or doctor takes a small sample of cells from the cervix with a soft brush. It takes a few minutes, and it may be a little uncomfortable but shouldn’t hurt. Where self-sampling is offered, you can take a vaginal swab yourself.

Prevention too: HPV vaccination, ideally for girls aged 9–14, prevents most cervical cancers. Vaccinated women still need screening.

Breast cancer: mammograms from your 40s or 50s

Breast cancer is the most common cancer in women worldwide, and in India it accounts for over a quarter of cancers in women. Survival is much higher when it’s found early.

What the guidelines say:

US (USPSTF, 2024): a mammogram every two years from age 40 to 74.
UK (NHS): a mammogram every three years from 50 up to 71; older women can ask to continue.
India: the national programme offers a clinical breast examination by a trained health worker for women aged 30 and over, with referral for a mammogram or ultrasound if anything is found.

If you’re at higher risk, for example with a strong family history of breast or ovarian cancer or a known BRCA gene change, you may need earlier or more frequent screening, sometimes with MRI. Ask your doctor.

Breast awareness matters at every age. Know how your breasts normally look and feel, and see a doctor promptly about a new lump, thickening, change in shape, skin dimpling, nipple changes or discharge. Most lumps aren’t cancer, but they should always be checked.

Bowel (colorectal) cancer: a home test or colonoscopy from 45–50

Bowel cancer usually starts as small growths called polyps, which can be found and removed before they turn cancerous.

What the guidelines say:

US (USPSTF, 2021): screen adults from age 45 to 75; for 76–85, decide case by case. Options include a home stool test (FIT) every year, or a colonoscopy every 10 years.
UK (NHS): a home FIT kit every two years, posted to people from their 50s up to 74. The starting age varies by nation.
India: bowel cancer is less common than in Western countries but rising, and there’s no national screening programme yet. Ask your doctor about a FIT test or colonoscopy from around 45–50, especially if you have a family history.

What the tests involve: FIT checks a tiny stool sample, collected at home, for hidden blood. If it’s positive, a colonoscopy follows, using a thin camera to look inside the bowel and remove any polyps.

Don’t wait for screening if you notice blood in your stool, a lasting change in bowel habits, unexplained weight loss or tummy pain.

Mouth (oral) cancer: a quick look that can save lives

Mouth cancer is common in South Asia, largely because of smokeless tobacco (gutka, khaini, paan with tobacco), smoking, areca nut and alcohol. In India, lip and mouth cancer is the second most common cancer overall.

Screening is simple: a trained health worker, dentist or doctor looks inside your mouth and feels your neck for lumps. In a large trial in Kerala, regular visual mouth checks cut oral cancer deaths by 34% among people who used tobacco or alcohol.

What the guidelines say:

India: an oral visual examination for adults aged 30 and over, through the national NCD programme.
Elsewhere: there’s no routine population programme in the UK or US, but dentists usually check the mouth at check-ups.

See a doctor or dentist about a mouth ulcer that hasn’t healed in three weeks, a white or red patch, a lump, difficulty opening your mouth, or unexplained pain or bleeding. And if you use tobacco in any form, quitting is the single biggest thing you can do to protect yourself.

Lung and prostate cancer: only for some people

Lung cancer: screening with a low-dose CT scan is recommended only for people at high risk because of smoking. In the US, that means adults aged 50–80 who have a 20 pack-year smoking history and still smoke or quit within the past 15 years. (A pack-year is one pack of 20 cigarettes a day for a year.) The NHS is rolling out targeted lung checks for people aged 55–74 who smoke or used to. India doesn’t have a lung screening programme, so if you’re a heavy smoker, ask your doctor whether a scan is right for you. Lung cancer also affects people who have never smoked, and air pollution is one of the risk factors.

Prostate cancer: the PSA blood test can find prostate cancer early, but it also finds many slow-growing cancers that would never cause harm, and it leads to false alarms, biopsies and treatments with side effects such as incontinence and erectile problems. The USPSTF advises that for men aged 55–69, screening should be an individual decision made with a doctor, and it recommends against routine PSA screening from 70. Men with a family history, or of Black African heritage, may benefit from discussing it earlier.

Not recommended for healthy people with no symptoms: full-body scans, tumour-marker blood tests (such as CA-125 or CEA) as a general screen, and ovarian, pancreatic or thyroid cancer screening. These can cause more harm than good when used routinely.

Your screening checklist

Guidelines vary by country and are updated over time, so use this as a starting point for a conversation with your doctor.

Cancer	Who	Test	How often
Cervical	Women from 25–30 to about 65	HPV test (or VIA where HPV testing isn’t available)	Every 5 years if HPV-negative (WHO: 5–10)
Breast	Women from 40–50 to about 71–74	Mammogram (clinical breast exam in India from 30)	Every 2–3 years
Bowel	Adults from 45–50 to 74–75	Home stool test (FIT) or colonoscopy	FIT every 1–2 years; colonoscopy every 10 years
Mouth	Adults 30+, especially tobacco or alcohol users	Visual examination	At health checks, or at least every few years
Lung	Heavy current or former smokers, 50–80	Low-dose CT	Yearly, if eligible
Prostate	Men 55–69	PSA test	Only after discussing benefits and harms

How to make it happen:

Ask your doctor which tests suit your age, sex, family history and lifestyle, and when you’re due.
Tell them about family history: cancer in close relatives, especially at a young age, can mean earlier screening.
In India, ask at your nearest Ayushman Arogya Mandir or government health centre about screening for adults 30 and over. A government campaign has aimed to screen everyone aged 30 and above for oral, breast and cervical cancer alongside diabetes and blood pressure.
Put reminders in your calendar for your next due date.

Symptoms never to ignore, at any age and whatever your last screening result: a new lump; unexplained weight loss; a cough or hoarseness lasting more than three weeks; blood in urine, stool or phlegm; bleeding after sex or after menopause; a mouth ulcer that won’t heal; or a mole that changes.

The bottom line

Cancer screening isn’t about testing for everything. It’s about doing the right tests at the right time: an HPV test for cervical cancer, mammograms for breast cancer, a stool test or colonoscopy for bowel cancer, and a mouth check if you use tobacco, plus lung and prostate screening for those who qualify. This National Cancer Awareness Day, check which tests you’re due for, book one, and remind someone you love to do the same. And remember: if you notice a symptom, don’t wait for a screening appointment.

Pro Tip: Add your screening due dates to the GOQii App so you never miss one, and keep up the everyday habits that lower cancer risk: being active, eating well and avoiding tobacco. Your GOQii Personalised Health Coach can help you build them, including support to quit tobacco.

Frequently asked questions

What cancer screening tests should I get?

Most adults should consider cervical screening (women), breast screening (women) and bowel screening, starting at the ages set by their country’s guidelines. People who use tobacco should have regular mouth checks. Lung and prostate screening are only for certain groups after discussing them with a doctor.

At what age should women start cervical cancer screening?

The WHO recommends starting HPV testing at age 30 (age 25 for women living with HIV). The UK starts at 25, and India’s national programme offers screening from 30. If your HPV test is negative, it’s usually repeated every 5 years.

When should I get my first mammogram?

It depends on where you live and your risk. The US recommends a mammogram every two years from age 40, and the UK every three years from 50. Women with a strong family history may need to start earlier, so ask your doctor.

How is bowel cancer screened?

Most programmes use a simple home stool test (FIT) that checks for hidden blood, usually every one to two years from around 45–50. If it’s positive, a colonoscopy follows. A colonoscopy every 10 years is another option.

Who should be screened for oral cancer?

Anyone who uses tobacco in any form, chews areca nut or drinks alcohol regularly should have their mouth checked. In India, adults aged 30 and over can get an oral examination at government health centres.

Should I get a full-body scan or tumour marker test to check for cancer?

No, not if you’re healthy and have no symptoms. These tests aren’t recommended for screening because they often give false alarms and can lead to unnecessary tests and worry.

Does a normal screening result mean I can’t get cancer?

No. Screening lowers risk but isn’t perfect, and cancer can develop between tests. Keep going for screening when invited, and see a doctor about any new or unusual symptoms.

#BeTheForce

November 6, 2026 By GOQii Leave a Comment

This Dhanteras, Invest in Your Health

Dhanteras, which falls on Friday 6 November this year, is the day millions of families buy gold, silver, utensils or something new for the home, as a sign of prosperity for the year ahead. But the festival has another meaning that’s easy to forget. It honours Lord Dhanvantari, revered as the physician of the gods and associated with Ayurveda, a reminder that good health is the real wealth.

So this Dhanteras, alongside the coins and kitchenware, why not invest in your health too? It doesn’t have to cost much. Some of the best investments are a few routine tests, a handful of genuinely useful health buys, and habits that cost nothing at all.

At a glance

The best returns come from prevention: catching high blood pressure, raised blood sugar or high cholesterol early, before they cause problems.
Book the check-ups you’re due for: blood pressure, blood sugar, cholesterol and age-appropriate cancer screening.
Buy wisely: a validated upper-arm blood pressure monitor, good walking shoes or a water bottle can be worth more than expensive gadgets or supplements.
The free habits matter most: walking, sleep, home-cooked food, staying tobacco-free and time with people you love.
Give health as a gift: a check-up voucher, a fruit basket or an activity tracker can go further than another box of sweets.

1. Invest in check-ups

Many of the conditions that lead to heart attacks, strokes and kidney disease, such as high blood pressure, type 2 diabetes and high cholesterol, cause no symptoms for years. A simple test is often the only way to know. And in India, the numbers are large: the national ICMR–INDIAB study found that over 11% of adults have diabetes, 15.3% have prediabetes and 35.5% have high blood pressure, and many don’t know it.

Checks most adults should keep up to date:

Check	Who and how often (typical guidance)
Blood pressure	Every adult, at least once a year from your 30s, more often if it’s raised
Blood sugar (fasting glucose or HbA1c)	From age 30, or earlier if you’re overweight or diabetes runs in your family; repeat every 1–3 years depending on your results
Cholesterol (lipid profile)	Every few years from your 20s or 30s, more often if raised or if heart disease runs in your family
Weight and waist	Once or twice a year at home or at the doctor
Cancer screening	Cervical, breast and bowel screening at the ages your doctor or national programme advises; a mouth check if you use tobacco
Eyes and teeth	Regular dental check-ups; an eye test every couple of years, and yearly if you have diabetes

Indians tend to develop diabetes and heart disease at younger ages and at lower body weights than many other populations, so starting checks in your 30s, or earlier with a family history, makes sense.

Where to get them:

Government health centres: Ayushman Arogya Mandirs and other government facilities offer screening for adults aged 30 and above for blood pressure, diabetes and oral, breast and cervical cancer.
Your employer or health insurance: many company health plans and insurance policies include a free annual check-up. It’s worth checking your policy before you pay for one.
Diagnostic labs: most offer home sample collection, which makes it easier to get tests done for older parents.
A tax benefit: under the old tax regime, payments for preventive health check-ups for yourself and your family can be claimed under Section 80D, up to ₹5,000 within the overall 80D limit, and even cash payments count. Check with your tax adviser for your situation.

A word on “full-body” packages: big check-up packages with dozens of tests aren’t always better. Unnecessary tests, such as cancer markers or scans in people without symptoms, can cause false alarms and worry. Ask your doctor which tests suit your age and history.

2. Health buys that are worth the money

If you’re shopping this Dhanteras anyway, these purchases can earn their keep:

A validated, upper-arm blood pressure monitor. Home readings help you and your doctor spot and manage high blood pressure. The British Heart Foundation advises choosing an independently validated, upper-arm monitor with a cuff that fits snugly, sit quietly with your back supported, and take two readings a few minutes apart.
Steel or clay cookware and a good non-stick pan, which let you cook with less oil. Steel and brass utensils are a traditional Dhanteras buy anyway.
Comfortable walking shoes. If they get you walking every day, they’re the best fitness equipment you’ll buy.
An activity tracker or step counter, if you’ll actually use it. A 2025 review in The Lancet Public Health found that about 7,000 steps a day, compared with 2,000, was linked to a much lower risk of early death, heart disease and dementia. Many of us need the nudge: a Lancet Global Health study found that nearly half of Indian adults (49.4%) weren’t active enough in 2022, rising to 57% among women.
A reusable water bottle to help you drink more water and fewer sugary drinks.
A digital thermometer and a basic first-aid kit, especially if you have children or older parents at home.
For diabetes: a glucometer, if your doctor wants you to check your sugar at home.

Think twice before spending on:

Multivitamins and “immunity boosters” for healthy adults. The US Preventive Services Task Force found insufficient evidence that multivitamins prevent heart disease or cancer, and it recommends against beta-carotene and vitamin E supplements. Take supplements only for a specific need your doctor has identified.
Detox kits, “fat-burning” products and miracle gadgets that promise quick results.
Expensive equipment you won’t use. A treadmill that becomes a clothes rack is no investment.

3. Free habits with the best returns

The biggest health “investments” cost nothing, and like a good savings plan, they pay off when you keep them up.

Move every day. The WHO recommends at least 150 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening on two days. Short bouts count too.
Sleep 7–9 hours. Regular sleep supports your weight, mood, blood sugar and immunity.
Eat mostly home-cooked food, with plenty of vegetables, fruit, pulses and whole grains, and less salt, sugar and fried food.
Stay tobacco-free, and drink less alcohol, or none.
Manage stress. A few minutes of slow breathing each day can help; try these breathing exercises to relieve anxiety.
Stay connected. Time with family and friends, which festivals are all about, is good for your mental and physical health.

This Diwali season, our guide to maintaining a healthy lifestyle during Diwali has more ideas for enjoying the festivities without overdoing it.

4. Give the gift of health

The Diwali gifting season is a chance to share health, not just sweets:

A health check-up voucher for parents or grandparents
A fruit and dry-fruit basket instead of another box of mithai
Homemade, lighter snacks, such as our baked and air-fried namkeen
A blood pressure monitor for an older relative, with a promise to help them use it
Walking shoes, a yoga mat or an activity tracker for someone trying to get fitter
Your time: a family walk, an evening without screens, or a promise to accompany a parent to their check-up

The bottom line

Dhanteras celebrates prosperity, and there’s no greater wealth than good health. This year, alongside the gold and the new utensils, book the check-up you’ve been putting off, buy something that helps you look after yourself, and commit to one free habit, like a daily walk, that will pay you back for years. That’s an investment worth making.

Pro Tip: Use the GOQii App to track your steps, sleep and blood pressure readings in one place, and set reminders for your next check-up. Your GOQii Personalised Health Coach can help you turn your Dhanteras resolution into a habit that lasts.

Frequently asked questions

What is the health significance of Dhanteras?

Dhanteras honours Lord Dhanvantari, revered as the physician of the gods and associated with Ayurveda. It’s a good reminder that health is the greatest wealth, and a natural time to invest in check-ups and healthy habits.

What health check-ups should I get every year?

Most adults should check their blood pressure at least once a year and keep up with blood sugar and cholesterol tests every few years, more often if results are borderline. Add age-appropriate cancer screening, dental check-ups and eye tests. Your doctor can tailor this to your age and family history.

Is a full-body check-up package worth it?

Not always. Large packages often include tests that aren’t needed for healthy people and can cause false alarms. It’s usually better to ask your doctor which tests suit your age, risk factors and family history.

Which blood pressure monitor should I buy for home use?

Choose an independently validated monitor that measures at the upper arm, with a cuff that fits your arm snugly. Take readings sitting quietly with your back supported and your arm resting on a table.

Should I buy multivitamins for my family?

Most healthy people who eat a varied diet don’t need a multivitamin. There’s insufficient evidence that multivitamins prevent heart disease or cancer. Take supplements only if your doctor finds a specific need, such as low vitamin D, B12 or iron.

How many steps a day should I aim for?

Around 7,000 steps a day is linked to a much lower risk of early death and heart disease than 2,000 steps, and more is generally better. The WHO recommends at least 150 minutes of moderate activity a week.

What are good health gifts for Diwali?

A health check-up voucher, a fruit or dry-fruit basket, homemade lighter snacks, a blood pressure monitor for older relatives, or walking shoes and an activity tracker all make thoughtful gifts.

#BeTheForce