Sunita Arora, Author at GOQii

September 9, 2020 By Sunita Arora 1 Comment

Lower Blood Pressure Naturally With Dietary Changes

Hypertension, known as a silent killer, is simply the elevation of your blood pressure levels. It is majorly developed due to factors like a sedentary lifestyle, high salt intake due to processed and packaged food. But, the good news is that you can control it. You can manage to lower blood pressure naturally by making dietary and other lifestyle changes after consulting with your doctor.

Foods That Help Lower Blood Pressure Naturally

Let’s take a look at foods which are healthy and can help with the condition!

Green Tea: is associated with numerous health benefits. It is rich in polyphenols and catechins, which act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health. Intake of green tea is associated with significantly lower levels of LDL, triglycerides, total cholesterol, and blood pressure. You can have 1-2 cups of green tea daily one hour after a meal to maintain your blood pressure and to improve insulin sensitivity.
Olive Oil: is packed with antioxidants like tocopherols, β-carotene, lutein which helps in relieving inflammation and decreases the risk of cardiovascular diseases. It is rich in MUFA which promotes heart health and is linked with lowering blood pressure. In Indian cooking, you can safely use 1-2 teaspoon of extra virgin olive oil daily to sauté veggies, make salad dressings, etc.
Fatty Fish: like salmon and tuna are rich with omega-3 fatty acids which aid in improving heart health. These fatty fishes and fish oil supplements are beneficial for lowering blood pressure, sugar levels and triglycerides. Consumption of fatty fish 2-3 times a week is good for heart health.
Nuts: like walnuts, almonds are a rich source of monounsaturated fatty acids which lower total cholesterol, LDL (bad)cholesterol and blood pressure. It has minerals like magnesium and copper, Vitamin E, MUFA which protects against various heart diseases by reducing plaque formation and keeps your arteries clear. You can include 5-6 soaked almonds and 2-3 walnuts in your diet.
Seeds: are the powerhouse of various nutrients, rich in omega-3 and omega -6 fatty acids which improve many heart disease risk factors including blood pressure, cholesterol, and triglycerides. Include flax seeds, chia seeds, sunflower seeds and hemp seeds in your diet. Just make a mixture of these seeds and have 1-2 tsp daily by mixing them with nuts or adding them to your smoothies or salads.
Berries: are packed with antioxidants like anthocyanins which protect the heart from oxidative stress and help in maintaining normal blood pressure. It also has polyphenols which improve blood pressure, insulin resistance and systemic inflammation. You can add a handful of strawberries, blackberries and raspberries in your diet.
Banana: The American Heart Association encourages people to increase the consumption of foods that contain potassium. Eating foods that are rich in potassium helps in lowering blood pressure levels better than taking supplements. You can slice a banana in your favourite cereal or oatmeal, make a smoothie or a shake for a potassium-rich addition.
Pomegranate: is rich in fibre, vitamins and minerals. Drinking a cup of pomegranate juice daily for four weeks can help lower blood pressure naturally. Early research suggests that drinking pomegranate juice helps to keep the arteries in the neck clear of the build-up of fatty deposits and improve blood flow to the heart.
Tomato: is one of the important ingredients in our Indian cuisine which enhances the flavour and colour of dishes. Tomatoes are loaded with lycopene which reduces the risk of heart attack and stroke. New research claims that drinking a glass of unsalted tomato juice daily is a simple way to lower blood pressure and reduce the risk of heart disease. It also removes excess cholesterol, plaque from arteries and increases the level of HDL Cholesterol.
Garlic: is a pearl for Hypertension patients. Daily consumption of garlic for an extended period can reduce LDL Cholesterol, triglycerides, and blood pressure significantly. It has allicin, allyl mercaptan, and diallyl disulphide which are very effective in controlling cholesterol and blood pressure. Eating 1-2 fresh, raw garlic is one among the herbal remedies for controlling high blood pressure.
Oats: are a rich source of soluble and insoluble fiber. They are low in fat, low in sodium and contain beta-glucan, a type of fiber which lowers blood pressure. A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Eating oats for breakfast/snacks in the form of oats porridge, oats upma, oats chila, is a great way to fuel up for the day.
Beetroot: Drinking one glass of beetroot juice daily can significantly reduce blood pressure in people with hypertension. Due to the high concentration of nitrates, it relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure. Both raw beet juice and cooked beets are effective to lower blood pressure and decrease inflammation.

Apart from the above food options, you need to control what you eat. Avoid sauces, pickles, coffee, packaged food, etc. and cut your salt intake to half a teaspoon daily. Avoid smoking and consuming alcohol in excess as well. Before making any massive dietary changes, consult your doctor first!

If you want to check your vitals easily and efficiently, try the new GOQii Smart Vital which measures your SpO2, blood pressure, heart rate and body temperature. You can get more details here: store.goqii.com/smartvital

We hope this article helps you! For more on hypertension and tips to lower blood pressure, tune in to live sessions by experts on GOQii Play.

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August 5, 2020 By Sunita Arora Leave a Comment

The Different Uses and Benefits of Banana Peels

Banana is one of my favourite fruits because it is delicious and rich with antioxidants, vitamins and minerals like magnesium, potassium, etc. We have all eaten bananas since childhood but have you ever realized that banana peels are also a healthy part of the fruit? Banana peels have enormous health benefits and we can use the peel in several ways to lower cholesterol, eliminate wrinkles and improve sleep. Banana Peels can even be eaten raw! That’s right! They are not only edible but good for your health and skin as well.

How To Use Banana Peels

Boil them in water for 10 minutes to make a tea
Put them in a juicer with water
Use them as an ingredient in chutney
Cook them with water and sugar to make candy
Blend banana peels into a fruit smoothie

Health Benefits

Whitens Teeth: Ripe banana peels are very rich in potassium, which can remove yellow stains from your teeth. To whiten your teeth, rub the inner part of the peel for 2-3 minutes on a regular basis for at least 2-3 weeks after brushing and you will see positive results!
Good for Skin: They work great for skin as they have antioxidants which remove wrinkles and nourish the skin. It also fades acne scars and hydrates the skin. Simply rub the banana peel gently on the desired areas of your face, and leave for a half-hour before washing off.
Treats Warts: No need to use harsh chemicals for treating warts. Just tap a piece of ripe banana peel over it and leave it overnight for a few days. Isn’t it an amazing natural way to treat warts?
Remove Splinters: Banana peels are rich in enzymes and these enzymes have a pulling action that draws foreign objects to the surface of the skin which makes it much easier to grab the splinter. Just apply the peel to the affected area of the skin and let it sit for 15 minutes. Then remove it gently, then remove the splinter.
Good for Eyes: Banana peels are good for the eyes and lower the risk of cataract. Placing it close to your eyes helps reduce puffiness. The peel also helps to lighten up under-eye dark circles and reduces the appearance of fine lines.
Lower Cholesterol: They have soluble and insoluble fiber which helps lower cholesterol, stroke and prevent cardiovascular disease and prevent cholesterol from sticking to the wall of arteries. A person who needs to lower cholesterol can include banana peel as a part of a healthy diet.
Boost mood: They are packed with Serotonin that helps in making you feel good. Using banana peels continuously in the diet is a natural way to increase serotonin levels.
Good Sleep: If you have sleep disorder, try banana peels as they are full of tryptophan that helps to induce more relaxed sleep.
Relieves Constipation: They are loaded with high fiber which helps keep your bowel movements regular. It has 12 percent of your daily fiber requirement which helps in good digestion.
First Aid: It has antimicrobial, antioxidant, and anti-inflammatory properties which gives relief from ivy rash, itching and bug bite. It is a natural way to treat migraine, helps to reduce headache by placing a frozen banana peel on the forehead and across the back of the neck.

Hopefully this article will make you think twice before throwing banana peels away! Do use this unusual knowledge and peel the benefits to good health! Let us know your thoughts in the comments below.

For more useful information, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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July 31, 2020 By Sunita Arora 1 Comment

Homemade Hair Oil For Long and Healthy Hair

Dandruff and subsequent hair fall problems are like a plague. Despite the use of a myriad of shampoos, conditioners and serums, sometimes these problems just don’t go away. While you might be burning through your pocket to find a solution that works, have you tried making your own oil? Oiling your hair regularly is a fantastic way to keep your hair healthy and strong. In fact, homemade hair oil works better! It’s ideal for men and women and is a one-stop solution to all your hair problems! Most importantly, it is easy to make and light on the pocket.

How To Make Your Own Homemade Hair Oil

We can make homemade hair oil by mixing 2 oils, one base oil which is easily available like coconut oil and the second oil is a supplement oil that can be castor oil. You will need to add some herbs like amla, fenugreek seeds, nigella seeds, etc. This oil acts as a tonic for your hair and rids you from many hair problems like hair fall, dandruff, dry scalp, premature greying, dull and rough hair, etc.

Ingredients

200g extra virgin Coconut Oil
50g Castor Oil
2 tbsp Amla Pieces (Dried)
1 tbsp Fenugreek Seeds (Methi Dana)
1 tsp Nigella Seeds ( Kalonji)
10-12 Curry leaves (Dried)
8-10 Holy basil (Tulsi) leaves (Dried)
8-10 Hibiscus flowers

How to Make and Use the Oil

Take an Iron pan and add coconut oil, dried amla, fenugreek seeds and nigella seeds, all types of leaves etc.
Heat it for 10-12 minutes on medium flame.
After some time, dried amla pieces will swell, Fenugreek seeds, nigella seeds and curry leaves too will turn black in colour.
Turn the flame off and let it cool down. If possible leave it like this for a day or two.
Once done, strain it. Though, I do not strain it and prefer it as it is.
Mix castor oil in it and store in an airtight, wide-mouthed bottle because during winters the oil gets hard and might be difficult to remove.
Shake well before using and massage gently 2-3 times in a week with this oil.
It’s better to heat it a little before applying.
After massaging, give hot towel treatment to your hair for more effective results.

Amazing Benefits of the Ingredients

Coconut oil: moisturizes dry hair, adds lustre and shine to the hair and prevents hair loss and split ends.
Castor oil: works as a natural hair conditioner to keep hair and scalp healthy.
Fenugreek seeds: helps in treating scalp issues like dryness, baldness and thinning of hair.
Nigella Seeds: promote hair growth, give shine and lustre to hair texture and reduce premature greying of hair.
Tulsi and Curry leaves: help in treating dandruff and itchy scalp problems, conditions hair and stimulates hair growth. It also strengthens hair follicles.
Hibiscus flowers: boost hair growth, stimulate regrowth from bald patches and treat hair fall.

Anyone irrespective of gender and age can use this hair oil to improve hair health and cure hair problems.

Caution: Some hair shed is normal when you oil your hair. All these will be dead or weak hair. No need to worry. With regular massage using this magic homemade hair oil, a lot of new hair will grow, your hair fall will be controlled and texture your hair will also improve.

Switch to regularly oiling your hair. It is essential and along with regular massage, eat a balanced diet. We hope this article on homemade hair oil helps you beat hair issues and say goodbye to stress, harsh chemicals and hair dyes! Do leave your thoughts in the comments below!

For more topics on hair health, check out Healthy Reads or tune in to sessions by experts on GOQii Play.

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July 21, 2020 By Sunita Arora Leave a Comment

Top 10 Foods For Diabetics

Your food choices matter a lot when you’re facing Diabetes. While it is difficult to find foods which prevent diabetes complications like heart disease, kidney disease, spiking blood sugar levels, etc. there are some foods for diabetics which can help reduce carbohydrate intake, which in turn keeps blood sugar in check. Let’s take a look at these foods for diabetes.

Top 10 Foods For Diabetics

Cinnamon: This fragrant golden spice helps in controlling sugar, cholesterol and triglyceride levels in Type 2 Diabetes. It adds flavour to food, can be sprinkled on tea, coffee, oatmeal and smoothies, etc. Studies have shown just ¼ teaspoon of cinnamon daily can improve fasting blood sugar and improve insulin sensitivity.
Extra Virgin Olive Oil: Extra-virgin olive oil contains antioxidants called polyphenols which are extremely beneficial for heart health. Olive oil is the best option for MUFA source when it comes to managing diabetes. Several studies have shown that MUFA helps to keep blood sugar in check by lowering insulin resistance and it keeps you full, minimizes blood sugar spikes, and helps in good absorption of nutrients. Daily healthy intake for a Diabetic person can be 1-2 tsp ( 5ml -10 ml ) to manage sugar levels.
Nuts: are the best snacking foods for diabetics as they are delicious and nutritious. Nuts like walnuts, almonds, cashews, pistachios are a boon for diabetics as they are low in carbohydrates and high in protein and fat, which makes them good for stabilizing blood sugar. Due to high in protein and low in digestible carbs they help to reduce blood sugar and LDL levels. A Diabetic person can have a small handful of approx. 20-30 gm daily But be sure to avoid salted varieties of nuts.
Beans: are complex carbs loaded with fiber and rich in protein which gives a feeling of satiety. Beans are not expensive at all, easily available and they are incredibly versatile. Having beans in the diet regularly can control blood sugar and lower blood pressure. You can add beans in your salads, soups, veggies and sandwiches or use soaked/boiled beans in making or stuffing chila etc. Include one bowl daily which is approximately 25-30 gm of beans to regulate blood sugar levels.
Quinoa: is considered as a complete protein because it contains all nine essential amino acids needed to build muscle and it is rich in minerals such as iron and magnesium. This protein-rich whole grain is a great substitute for white rice. It is rich in fiber and gets digested slowly, which keeps the stomach full and prevents blood sugar spikes. It is a healthy option for breakfast, snacks and effective in weight loss too. Daily 20-30 gm of Quinoa can be taken in different ways like salad, chila, upma, etc.
Fenugreek Seeds: are very effective in treating people with diabetes. It is rich in soluble fiber which lowers the sugar levels by slowing down the digestion and absorption of carbohydrates. Studies have shown a daily dose of 10 gm of fenugreek seeds soaked in water helps to control Type 2 Diabetes.
Oatmeal: is one of the best foods for diabetics as they can fit into any healthy meal plan. They high in fiber and low in glycemic index. It does the miraculous job in regulating blood sugar levels and increases energy levels. Steel-cut oats approx. 20 gm -30 gm daily with low-fat milk or vegetables are best for Type 2 Diabetes because they are least processed.
Garlic: is a herb which reduces inflammation, blood sugar, LDL Cholesterol in people who have Type 2 Diabetes. It also reduces blood pressure and boosts immunity. 1-2 cloves of Garlic can be crushed and taken raw with water early morning or can be used while cooking.
Turmeric is a very powerful spice with numerous health benefits. It helps to lower inflammation, reduce blood sugar and boost immunity. It has curcumin which benefits kidney and heart health in diabetics. It is an important ingredient in Indian cuisines, around ½ to ¼ tsp can be added in water or milk to reduce inflammation, boost immunity and regulate blood sugar levels.
Chia seeds: are the powerhouse of nutrients and are one of the wonderful foods for Diabetics. They are high in fiber which lowers blood sugar in diabetics and helps maintain healthy weight. It also decreases blood pressure and inflammation in the body. Take 10gm of soaked chia seeds daily, can be also added in a smoothie, shake, curd etc.

We hope these 10 foods for diabetics helps you make a wonderful and positive shift to a healthier life but before you try them out, do consult with your doctor, nutritionist or dietitian. For more information on controlling diabetes, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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