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6 Ways To Keep Your Kids From Falling Sick During Monsoon

keep kids from falling sick

You can’t deny the fact that children love the monsoon. The sheer joy of getting drenched or playing a game of football on a mucky field is an out of the world experience for them. Whereas for parents, it brings in a little worry. How can you keep your kids from falling sick during monsoons?

During this season, you can often find an increased rush at a pediatrician’s clinic and pharmacies while attendance at school slowly drops. Many new parents aren’t aware that with a few disciplinary measures and conscious effort, we can keep our kids from falling sick and enjoy the monsoon to the fullest.

Tips To Keep Kids From Falling Sick During Monsoon

Here are a few simple yet effective measures and home remedies to help you keep your kids from falling sick.

1. Keep Them Hydrated

Frequent intake of water is needed to flush the toxins accumulated in the body out. Ensure that your kids are drinking clean, filtered water. Contaminated water is the most common reason for monsoon infections. Keep their sippers and water bottles ready with boiled or filtered water well within their reach. If the weather is cold, encourage them to drink lukewarm water as cold water can cause mucosal spam in the respiratory muscles which can make it prone to various respiratory disorders like throat infections, cold, cough, etc.

2. Appropriate Clothing and Footwear

Plan their outfits according to the weather. For instance, during humid days, make them wear loose cotton clothes. This will help their skin breathe without obstructing sweat glands. On cold, rainy days, warm clothing is a must. For a rainy outing, apart from an umbrella and a raincoat, don’t forget to make them wear knee or calf-length gumboots which can prevent their feet from catching infections from collected rainwater on the road or the park.

3. Keep Your House Free of Mosquitoes

Along with netting your windows and doors, ensure that you avoid any kind of water logging or storage in and around your house. This includes swimming pools, flowerpots, coolers, etc. Accumulated water is the most common breeding ground for mosquitoes. This can help your kid steer clear of dengue and malaria which are common during monsoons.

4. Nutritious, Well-Balanced Meals and Healthy Snacks

Restrict the intake of street food as much as possible. Not just street food but also ordering from restaurants as rampant incorporation of infected vegetables or infected water are very high during this season. These are primary sources of illnesses during monsoon. Give your kids fresh home-cooked food and nutritious monsoon snacks such as steamy masala corn, roasted groundnuts, sandwiches, etc. You can also opt for healthy snacking options designed specifically for kids from the GOQii Health Store within the GOQii App.

5. Maintain Personal Hygiene

Regular baths, cutting nails, keeping yourself as well as the kids dry and cleaning/washing the hands before eating are basics. Apart from that, keep the house clean and sanitized at all times. These small measures go a long way in keeping monsoon bacteria and viruses away!

6. Boost Immunity With Superfoods

Include Vitamin C rich food daily in your kid’s routine. Squeeze a lemon in their curries or snacks. Give them steamed/stir-fried sprouted pulses as snacks. Make their meals and snacks vibrant i.e. colourful veggies such as cucumber, carrot, tomatoes and seasonal fruits for antioxidant power! Antioxidants in these will help destroy harmful toxins accumulated in the body. More colour in food means higher detoxification rate and a stronger defense against infections.

Instead of getting attracted towards commercial probiotics, look for the richest probiotic in your kitchen. Give them curd along with meals. Blend it to make Lassi or a smoothie with fruits. Don’t forget to incorporate Turmeric Milk before bed-time as Turmeric is an effective anti-inflammatory agent and an immunity booster.

Ginger, a naturally potent antibiotic and antiviral, is very effective in fighting the infections of the gut such as Typhoid. Give it mixed with honey or boiled in water with Tulsi (Holy Basil) and mint leaves. Asafoetida (Hing) is also very effective in strengthening gut health and treating different gastrointestinal infections. Add it to Pulses (Dal), curries or while cooking vegetables.

We hope these tips to keep your kids from falling sick this monsoon were helpful! Do you have special remedies you use to help your kids recover or stay healthy? Share your thoughts in the comments below!

To help your child get healthier and monitor their vitals on the go, you can opt for the GOQii Smart Vital Junior. It helps you track their vitals, step count, sleep patterns, etc. and you also get a personal coach who can monitor these activities and suggest changes. Explore all the features of the Smart Vital Junior here.

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Top 5 Vegetables and their Hidden Benefits

top vegetablesWhile discussing vegetables, a whole bunch of vibrant plant food comes to mind, each unique with different shapes and sizes. Many times, we stand confused in front of a grocery store or feel lost in a vegetable market, thinking which vegetables to pick! Each vegetable has its own benefits and more the variety you add to your diet, the greater the benefits!

I have chosen 5 vegetables which we can call the “first among equals” and I will also talk about their hidden benefits!

1. Spinach

Do you remember what happened every time Popeye the Sailor Man consumed a can of spinach? He got pumped! Well, in reality, you won’t get iron fists as instantly as Popeye, but the whole thought is just indicative of the hidden reservoir of iron present in this dark green leafy vegetable. It’s not just iron, spinach is also a powerhouse of essential vitamins like Vitamin C, K, minerals such as Magnesium, Calcium and is loaded with fiber.

One cup of raw spinach (30g) provides 56% of your daily Vitamin A requirement plus your entire day’s Vitamin K requirement, all for just 7 calories. It is also very effective in optimising sugar levels in diabetics because of its high fiber and richness in antioxidants like alpha-lipoic acid which is found to increase insulin sensitivity in the body.

Spinach is also heart friendly and lowers blood pressure in hypertensive individuals because of its good potassium content. The micronutrients present in it also strengthens your bones and joints, improve digestion and make your skin and hair healthy and glowing.

Tips to consume:

  • You can cook it in Indian style curry with paneer, peas or add in non-veg curries like chicken saag.
  • Make parathas stuffed with spinach.
  • Grill and toss them into salads or sandwiches.
  • Blend them with some citrus fruit to make a smoothie.
  • Add a dash of lemon to spinach curries or have spinach with citrus fruits to get the Vitamin C for better absorption of iron – especially if you are consuming it with a purpose to increase haemoglobin levels!

2. Carrot

We were always told that carrots are good for the eyes! This is not a myth. It is absolutely true. 100g of carrots can fulfil more than 100% (around 334%) of daily Vitamin A requirement, which is essential for eyesight. But their benefits branch out to more! It has the antioxidant beta-carotene (which gives carrots their vibrant orange color) is found to be very effective in preventing a variety of cancers

The sodium content of carrot is quite low (69g per 100g) while potassium content is superb (320mg). This makes it an ideal choice for hypertensive individuals to reduce blood pressure.

Tips to consume:

  • Add shredded carrots to salad, wraps, cutlets, cakes, muffins
  • Munch on carrot sticks as snacks with healthy dips like hung curd, hummus
  • Juice it with a fruit and another vegetable to make a detox drink

3. Broccoli

Broccoli, which comes from the cruciferous vegetables family is considered as one of the world’s healthiest vegetables. The antioxidant sulforaphane, which is responsible for its bitter taste is found to be very effective in protecting or delaying the growth of cancerous cells.

When it comes to Vitamin C rich food, most people think about citrus fruits only but 100g of these green florets also fulfils 148% of your total day’s Vitamin C requirement. Isn’t that amazing?

Apart from boosting your immunity levels, natural Vitamin C helps regenerate the damaged skin cells, reduce the progress of wrinkles formation by promoting collagen formation and detoxifies the skin cells, making the skin look healthier and lustrous. And all these benefits come with very few calories.

Tips to consume:

  • Keep it simple. Overcooking Broccoli destroys its flavour and also the antioxidants. Simply sauté it with vegetable oils like olive oil, add a dash of lemon and pepper and have it with hummus or tahini sauce.
  • You can also roast it and add it to your wrap or top it on wheat bread based pizza.

4. Bitter Gourd

Popular among diabetics, Bitter Gourd is known for its insulin regulating effect. Almost every diabetic person has the habit of consuming bitter gourd juice in the morning or include it in cooked form regularly. Its glycemia controlling property has been proven by several scientific studies. Apart from that, it also carries a variety of hidden benefits.

These benefits include protection from cancerous growth and regeneration of healthy cells in the body. Its richness in dietary fibers (one cup provides around 8% of total day’s dietary fiber intake), with very less calories makes it a strong contender in weight loss diet plans. The folate and fibers present in it are found to be very effective in reducing LDL (bad cholesterol) and Triglyceride levels in the blood.

Tips to consume:

  • Juice Bitter Gourd along with sweet flavoured fruits such as apples, add a dash of lemon and have a power-packed drink.
  • Stir fry bitter gourd alongside other fiber-rich vegetables like bell peppers, babycorn, shredded paneer, etc. for a low carbohydrate, nutrient filled meal.
  • Stuff with ground meat or vegetables and steam it until tender.

5. Ginger

It is one of the most common spices present in almost every Indian kitchen! Apart from its distinctive flavour and aroma, ginger has been used for medicinal purposes for centuries! Its potent anti-inflammatory action acts as a protective shield for the body cells from the damage due to dust, pollutants and germs. With this anti-inflammatory action, ginger is helpful in reducing osteoarthritis pain and exercise induced muscle soreness. Apart from preventing and curing various infections, ginger is quite effective in improving digestion. Several studies have found that intake of ginger has reduced nausea and bloating as ginger works in improving the gastric emptying time!

Tips to consume: Apart from adding it in different curries, ginger can be used in the form of ginger tea, ginger powder or added to sesame oil for topical use.

We hope this article helps you choosing your veggies from the grocer! If you have any allergies or medical condition, consult your doctor or nutritionist before consuming these. You can also reach out to your GOQii Doctor via the GOQii app. For further guidance speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

What’s your favorite vegetable? Let us know in the comments below.

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Tea is for Therapy

tea

When you hear someone say tea, you are bound to picture that wonderful, aromatic concoction made from milk, sugar and tea leaves. Have you ever felt a slight amount of guilt for loving this enchanting drink when the rest of the world is telling you it is unhealthy? Tea has evolved so much over the centuries from the first time when it came to India, that its original shape and taste is only restricted to additives and the harmful effects of the additives are attributed to tea.

Does it feel like we’ve forgotten the true meaning to tea, which as per Merriam Webster dictionary is – “an aromatic drink, prepared by soaking the part of various plants (such as leaves or roots) and is used medicinally or as a beverage!’’

Here I am enlisting a few authentic teas which have some magical benefits on your health!

1. Wake Up Call Tulsi Tea
Tulsi or holy basil is one of the most sacred herbs in India, also known as “queen of herbs”. Chewing on a few Tulsi leaves is beneficial for you! Imagine sipping on hot Tulsi tea in the morning! The antioxidants in Tulsi Tea clean your body off all the accumulated toxins after the wear and tear which happens during deep sleep.

Its metabolism booster effect helps in optimizing your fasting blood sugar levels while anti-cortisol action is great to reduce the levels of stress hormones in the body, making you ready to welcome the day with a super refreshed and rejuvenated mind!

How to Brew: Take a cup of water in a saucepan. Add 2-3 Tulsi leaves and bring it to a boil till the water absorbs its colour and flavor. After about 2-3 minutes, strain the tea and sip it hot! You can add honey and lemon for more added flavor and nutrients.

2. Mid-Morning Green Tea
Known as one of the world’s healthiest drinks, we are aware of the numerous health benefits of green tea and how it boosts the metabolic process. But do you know that there are some specific times in a day when green tea can do more harm than benefits?  For example, drinking green tea early morning on an empty stomach can increase the acidic environment in the gut or very close to the meals, when the tannins present in it can hamper the absorption of essential nutrients like iron, calcium, proteins from the food. An ideal time to drink this elixir is mid-morning, around 2 hours after your breakfast or 2 hours after lunch.

The natural antioxidants, catechins, which make about 30% of green teas’ nutrient content protect the body from cell damage, and prevent the occurrence of a variety of cancers and degenerative nerve cell disorders like Alzheimer’s.

How to Brew: Pour hot water over loose tea leaves or teabag. Let it steep for 3-5 minutes. Three minutes for mild flavor, five minutes for a robust full flavour as per your taste.

3. Afternoon Black Tea
Afternoon, around 1-2 hours after lunch is the time when we crave for tea the most. The feelings of dizziness, lethargy, sleepiness, heavy-headedness all attack the body together and the need for an instant stimulant is unavoidable. At that time, ditch the harmful additives altogether (milk, sugar) and go for pure, super brain stimulant black tea. L-theanine, the amino acid present in tea increases alpha activity in the brain, resulting in relaxation, better focus and alertness. Black tea is also found to have positive effects on heart health by reducing the levels of LDL – the bad cholesterol when taken consistently.

How to Brew: Pour hot water over a tea bag or boil 2-3g of tea leaves with one cup of water. Let it steep for 3-5 minutes, depending on the flavour you prefer. Strain it and sip to enjoy the rush of energy!

4. Before bed Chamomile Tea
This is one of the best non-caffeinated drink which you can have at bedtime. Chamomile is a herb which comes from the daisy-like flowers of the Asteraceae family which have been used for centuries to reduce inflammation, anxiety and treat insomnia. The best time to relish this naturally sweet tea is 30 minutes before bedtime, as the antioxidant ‘epigenin’ present in it binds to benzodiazepine receptors in the brain that may decrease anxiety and cause mild sleepiness. Some studies have found it effective in positively reducing the anxiety during the postpartum period.

How to Brew: Pour hot water over tea bag or infuser. Let it steep for 3-5 minutes. Add in the flavour of your choice like lemon or mint leaves if needed and enjoy the calmness.

Tea For Home Remedies

Let’s see some age old remedial teas from our grandma’s kitchen!

1. Lemon Honey Tea for Cold and Sore Throat
It is one of the most popular drinks, especially in winters, which instantly soothes a sore throat and reduces congestion. Lemon helps in reducing congestion because of its anti-inflammatory action, while honey helps in soothing the throat.

How to Brew: Add the juice of half a lemon and one teaspoon of organic honey to one cup of hot or warm water and drink instantly!

2. Ginger Tea for Nausea
The active components present in ginger i.e. Gingerol and volatile oils have been found to be effective in reducing nausea caused by pregnancy, chemotherapy or post-surgery. It can also help in calming down the symptoms of motion sickness like dizziness, vomiting and cold sweats.

How to Brew: Add 3-4 slices of peeled, raw ginger in one and half cup of water and let it boil on medium heat for 10-20 minutes, depending on how strong you want it. Remove from heat and add in lemon and honey as per your taste.

3. Peppermint Tea for Bloating
Peppermint is one of the most widely used herbal tea all over the world as a home remedy for various health conditions. It is sometimes known as ‘stomach healer’, as it is known to soothe various gastrointestinal ailments, including stomachache, heart burns, bloating, indigestion and diarrhoea and to promote healthy digestion. It is particularly effective after a meal if you experience heartburn or at the onset of stomach problems.

How to Brew: Add fresh (preferably) or dried peppermint leaves to boiling water. Steep it for 5-10 minutes. Strain the leaves, drink it warm and not scalding hot.

Did you find this article helpful? Try some of these and share your experience with us in the comments below. For more on tea, check out Healthy Reads. You can also buy our select teas, curated by experts from the GOQii Health Store within the GOQii App. Download the app now!  

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Natural Mouth Fresheners

mouth-freshner

Many a times, when I ask my players to avoid having sweets or fruits immediately after a meal, their usual reply is, ‘oh! But, this is a very Indian thing. We don’t feel complete finishing the meal without a sweet or a fruit. We are accustomed to this post meal sweets ritual since ages and we need that to refresh the mouth and the breath from the typical smell of our spice rich meals!’ Or else, most say they need to keep chewing some mint flavored gum or some artificially flavored mouth freshener when they are working for long hours or while traveling.

But, how about replacing these artificially flavored, preservatives added, empty calorie loaded mouth fresheners with more real, natural, very nutritious breath fresheners which are present in abundance in the nature and which are readily available in your kitchen cabinet?

Here I am enlisting few of them:

  1. Water: Dry mouth is the foremost reason behind that foul smelling breath. Drinking water more often keeps your mouth moist and promotes the release of saliva, the enzymes which keep cleansing the mouth from the growth and collection of foul smelling bacteria. You can make it more refreshing by infusing the water with cut pieces of lemon, mint leaves and a small piece of ginger. Keep it overnight in the fridge and drink that water in the morning.
  2. Fennel Seeds: Many of our elders still use these very refreshing seeds as an after meal ritual. Apart from giving a distinctive sweet taste to your mouth, they are excellent to prevent flatulence and acid reflux and promote the secretion of gastric juices for better absorption. Roast them, store in an air tight jar and chew them after meals.
  3. Mint Leaves: Why to go for an artificially scented mint flavored mouth freshener, when you can have the original and much more nutritious mint leaves in your kitchen garden or in your refrigerator. Chew the raw leaves or drink a mint tea by boiling them in water and experience an instant freshness in your breath.
  4. Parsley Leaves: Chew on the raw Parsley after meals or garnish your curries with it. Recent studies suggest that this ancient herb may help in reducing the ‘garlic breath’ through a process of ‘enzymatic deodorization’.
  5. Lemon Candies: These refreshing and nutritious treats come in handy when you experience prolonged mouth dryness. You can create lemon ice cubes by mixing lemon juice with water. As they melt in your mouth, the lemon’s tartness triggers saliva production, effectively moistening your mouth and providing a refreshing sensation.
  6. Cinnamon: Chewing on cinnamon sticks kill the bad smelling bacteria by releasing essential oils in the mouth, and it’s peculiar taste is great to freshen you up. You can make cinnamon mouthwash as well by boiling few sticks in water and using the cooled down water for mouth wash.
  7. Citrus fruits like oranges and berries: These antioxidant rich fruits are again great to cleanse your mouth by destroying the toxins and the germs. Start your day with a fruit or have them as mid meal snacks, as these are the times when the mouth is usually dry for a longer time.

If the bad breath is not because of any underlying illness like tonsillitis or other buccal (oral) cavity infection, these are the sure way to feel refreshed throughout the day.

The bottom line is to figure out the reason behind that bad breath (like dry mouth, bad bacteria) and choose the right method or ingredient for yourself to get rid of the bad breath.

We trust you found these natural breath fresheners beneficial. If you’re looking for personalised guidance on holistic health, consider subscribing to GOQii’s Personalised Health Coaching here. Share your thoughts in the comments below and explore more health topics in Healthy Reads.

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