About Navnee Garg

Navnee Garg, a clinical nutritionist by profession is experienced in efficiently tackling issues such as weight management, diabetes, thyroid, stress eating, child nutrition, pregnancy and lactation, renal diseases etc. She works to understand the minutest details of all her players so as to be able to customize their health goals as per their body types. Her ultimate goal is to help her players achieve a healthy lifestyle and fitness lifelong. Her own health Mantra is ‘Being healthy... isn't a goal, it is a way of living'.

May 8, 2020 By Navnee Garg 2 Comments

Hand Sanitizer vs Washing Hands: Which Works Better?

Head-to-toe hygiene is a high priority for each one of us and these days, keeping your hands clean is essential to prevent the coronavirus from spreading. Whether you’re using a sanitizer or washing your hands with soap, you’re on the right track as this habit will help you keep micro germs and viruses away. But, the question is – hand sanitizer vs washing hands – which one is better?

Are Sanitizers Good Enough?

There is no doubt that sanitizers are now a staple in every purse, pocket or even keychain. These small bottles are a convenient way to clean your hands, are more portable and accessible on the go, which helps reduce the transmission of viruses. It is a perfect option when soap and water are not available. Unfortunately, hand sanitizers are not effective against all types of viruses such as the norovirus which may cause diarrhoea. So while they definitely serve a purpose, they’re not a perfect prophylactic. Some sanitizers also may leave residue on the hand which may feel slick or uncomfortable on the skin.

Why Should You Prefer Soap and Water?

Though we find big bottles of sanitizers at the doctor’s clinics, as per health experts, soap and water are a better choice anytime over the sanitizers. Soap and water are simply more thorough as washing hands kill the bacteria more effectively and sanitizers don’t remove the actual dirt and debris. Soap kills germs, binds them, and helps physically remove them with water, off your skin and down the drain. One can try using antibacterial soaps if one wants to go the extra mile for the best results but even normal soaps would kill the viruses.

So in the end, if we squeeze up, sanitizers are good as second alternatives only when soap and water are not available. Hand sanitizers are great in a pinch and are more convenient, but soap and water ultimately are better.

We hope this article helps you understand what works between a hand sanitizer vs washing hands. Do leave your thoughts in the comments below. For more safety and hygiene tips, do visit GOQii Play and watch LIVE videos by experts!

#BeTheForce

April 16, 2020 By Navnee Garg Leave a Comment

Coconut Oil As An Immunity Booster

Given the current situation, the pandemic has gotten most of us to focus on our health. We are in fact taking a step towards eating clean and boosting our immunity to fight the virus. But, boosting immunity is not a temporary need, we should always focus on it. It is our shield against infections and disease. Let’s look at one food which helps us do this – Coconut Oil!

We use butter, ghee or refined oil while cooking our meals. These are not only fattening but they also make us lethargic and weaken our immune system. On the other hand, coconut oil is a well-known superfood which can be used as a supplement for cooking. It has Medium Chain Fatty Acids (MCFAs) which make it easier to digest. This fantastic oil has antioxidant, antifungal, antibacterial and antimicrobial properties which help to keep us healthy and immune.

Why Coconut Oil to Boost Immunity?

Coconut oil is blessed with two special ingredients which makes it excellent for immunity. These are lauric acid and caprylic acid – both have antiviral properties. Both the acids are well known for fighting off yeast overgrowth (candida) along with bacterial infections. The composition of coconut oil consists of 50% lauric acid which is converted to monolaurin by the body – which is an antiviral agent that fights off a variety of pathogens and viruses. Though it hasn’t been found to be a proven cure for any disease, the antiviral properties in coconut oil have been through extensive research. Coconut oil also enhances our metabolism in addition to strengthening the immune system which will protect the body against atmospheric impurities.

How Do You Use It Effectively?

If you’re looking to boost your immunity naturally, simply use a teaspoon of coconut oil a day.

As Cooking Oil: Use a teaspoon of coconut oil for cooking purposes which would help to curb fatigue and muscle pain with regular usage. You can stir it in coffee to make bulletproof coffee or you can even use it in any of your dishes like oatmeal, soups, smoothies, stews, or even make dessert and cook your veggies in it. If the taste is an issue, you can also use coconut butter which retains all the fiber naturally found in coconut, along with some of the oil.
For Skincare: We absorb everything we put on our skin directly into the bloodstream, within minutes of contact. Try mixing it in your moisturizer as this shall help you build a shield against viruses and bacteria. This can help you protect your skin just like internal organs when it comes to fighting off immunity invaders. Women can also use it as make up removers to keep the skin glowing and healthy.

Remember, though coconut oil has many benefits, it is not a cure for any illness. One needs to have a balanced diet, exercise well, stay hydrated, sleep well and stay stress-free to live a healthy life. That being said, if you are already taking a healthy balanced diet and want an extra boost, try to add some superfoods in your diet, including coconut oil and garlic, which also has immunity-boosting properties. Avoid refined coconut oils and go with extra-virgin and organic for the best quality.

For more tips on boosting immunity and immunity-boosting foods, tune in to GOQii Play. Do leave your thoughts in the comments below.

Stay home, stay safe and #BeTheForce!

April 1, 2020 By Navnee Garg Leave a Comment

Debunking Myths Around the Coronavirus Remedies

Social media has definitely played a major role in spreading the information and awareness about the onset of the coronavirus. While technology and the vast world of the internet provide you with a lot of useful information, there are also sources which produce false news which can be harmful. There have been a lot of unproven, fake remedies for the virus which have been doing the rounds on social media.

The agenda of this article is to spread awareness and bust all myths related to remedies for COVID-19.

Coronavirus Myths vs Facts

1. Claim #1: Drinking water every 15 minutes to keep the throat moist can prevent COVID-19. Water will wash down any virus in your throat into your stomach, where the acid will kill it.
Fact: There is no proven theory which states that drinking water will work against any type of respiratory virus. But ideally, hydration is good as it helps with all bodily functions.

2. Claim #2: Holding your breath for 10 seconds without coughing means that you are safe!
Fact: Being unable to hold your breath for more than 10 seconds without coughing may occur when you have fibrosis, but a diagnosis is much more complicated than this. Also, fibrosis is not a symptom for coronavirus. If you are having breathing issues, this could mean that you have an infection — with coronavirus or any pathogen – or that another health issue is taking place. The researches for changes at tissue level in the body due to the coronavirus are still under process.

3. Claim #3: Eating Garlic can prevent COVID-19
Fact: There is no proven research for any food which helps to prevent or cure the virus. WHO states that Garlic has “Antimicrobial properties” which may help you build your immunity but definitely not kill the virus.

4. Claim #4: The virus does not survive in hot weather or under the Sun.
Fact: The experts are still unsure about how the virus would react as the temperature rises. The virus is already spreading in countries like Singapore and Australia which are presently hotter than India. There is no doubt in the fact that the virus has the potential to continue spreading across the range of temperature and humidity as per the current situation of China.

5. Claim #5: Getting a flu vaccine will help with the coronavirus.
Fact: COVID- 19 is caused by the novel coronavirus whereas flu is caused by influenza A and influenza B strains. The symptoms and precautions may be similar but the cure will be different as the viruses are different.

6. Claim #6: Coronavirus is Man- Made.
Fact: Don’t believe everything you read on the internet. Experts are still trying to figure out the exact source, but it is likely to have originated from bats and was transmitted through them.

7. Claim #7: Taking a hot bath can prevent coronavirus.
Fact: Taking a bath with hot water is risky as it can burn the skin. The fact is that your normal body temperature remains around 36.5°C to 37°C, regardless of the temperature of your bath or shower. This will not protect you from the virus.

8. Claim #8: Spraying alcohol or chlorine all over your body kills the coronavirus.
Fact: Spraying such substances can be harmful to clothes or mucous membranes (i.e. eyes, mouth). Both alcohol and chlorine can be useful to disinfect surfaces, but they need to be used under appropriate recommendations.

9. Claim #9: Coronavirus only affects older people, younger ones are not susceptible.
Fact: The fact states that no age group is defined to be prone to be susceptible. Older people and people with pre-existing medical conditions (such as asthma, diabetes, heart disease) appear to be more vulnerable to becoming severely ill with the virus.

These are few of the false rumours that have been frequently circulating and many of us would have even fallen prey to it. WHO states that the only proven precautionary step is washing hands frequently. By doing this, you eliminate viruses that may be on your hands and avoid infection that could occur by then touching your eyes, mouth, and nose.

Also the best way to spread awareness about any remedy is by knowing the source of the information and confirming the authenticity of it. Being responsible citizens of our country, it is our duty to share and help others but not at the sake of false rumors.

We request you to read, verify the information by authentic sources like WHO, CDC and then circulate the information on social media. #GadheMatBano! Know the right facts, stay at home, stay safe and stay Healthy.

For home workouts, tips to build immunity and to stay up-to-date with the current news on COVID-19, tune in to GOQii Play.

#BeTheForce

March 31, 2020 By Navnee Garg Leave a Comment

Washing Hands Can Save Your Life and Here’s How!

Thanks to the coronavirus pandemic, WHO has deemed washing hands as one of the standard precautionary steps! But have you wondered by washing hands is important? How does it help?

Fact: Did you know that washing hands can prevent about 30% of diarrhoea-related sicknesses and about 20% of respiratory infections?

The Science Behind Washing Hands

Washing hands will definitely play a key role in the battle against COVID-19. Many diseases and conditions are spread by not washing hands with soap and clean water. If one does not wash hands properly, the germs get onto hands and may spread while shaking hands, touching other objects, sneezing and coughing or touching any object. Washing your hands properly reduces these risks and stops viruses such as the coronavirus from spreading.

According to Centers for Disease Control & Prevention (CDC), Washing Hands prevents from infection because:

People frequently touch their eyes, nose, and mouth without even realizing it. Germs can get into the body through the eyes, nose and mouth.
Germs from unwashed hands can get into foods and drinks while people prepare or consume them. Germs can multiply in some types of foods or drinks, under certain conditions, and make people sick.
Germs from unwashed hands can be transferred to other objects like handrails, table tops, or toys, and then transferred to another person’s hands.

How to Wash Your Hands?

Washing hands is a day to day task, but if done with ideal steps it can surely make a positive difference. CDC ( Centre for Disease Control), an international organisation recommends cleaning hands in a specific way to avoid getting sick and spreading germs to others.

Follow these steps:

Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air dry them.

WHO recommends that “If your hands are not visibly dirty, frequently clean them by using alcohol- based hand rub or soap and water.”

The current market survey says that Sanitizers have fallen short in the pandemic fear of coronavirus. But is a Sanitizer as equally effective as washing hands with soap and water?

CDC recommends washing hands with water and soap but in case water and soap is not available, only then a hand sanitizer with at least 70% alcohol can be preferred to wash/clean hands.

This is because:

Sanitizers can quickly reduce the number of microbes but they DO NOT ELIMINATE all types of germs.
Hand sanitizers are not recommended when you get your hands greasy or visibly dirty.
Hand sanitizers might not remove harmful chemicals, like pesticides and heavy metals, from hands.

Click here for the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

When Do You Wash Your Hands?

According to WHO, Wash your hands:

After coughing or sneezing
When taking care of a person who is ill
Before, during and after preparing food
Before entering your home
Before eating your meals
After using the toilet
When hands are visibly dirty
After handling animals or animal waste
Before and after using gloves

Washing your hands is an easy, cheap, and effective way to prevent the spread of germs and keep kids and adults safe from the virus and various diseases. Let’s spread awareness among our kids by demonstrating the correct technique of washing hands, by making this a regular part of their routine with their eating habits, giving frequent reminders to each other and carrying sanitizers in the community areas.

For more information and safety tips, tune in to LIVE sessions by experts on GOQii Play.

Let’s end this pandemic together and #BeTheForce