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11 Unhealthy Habits That Are Destroying Your Health

unhealthy habitsOld habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

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Lower Blood Pressure Naturally With Dietary Changes

lower blood pressure naturallyHypertension, 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! 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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. 
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. 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!

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 or ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

To know how simple lifestyle changes can help your reverse high blood pressure, listen to our player Digvijay Singh’s journey as he discusses the lifestyle changes he made with our Founder & CEO Vishal Gondal.

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5 Ways To Keep Your Lungs Healthy

keep your lungs healthyWhile the heart often gets much attention, healthy lungs are equally important for overall well-being. Lung infections can arise as complications of other chronic conditions, and maintaining lung health is critical. According to the World Health Organization (WHO), exposure to air pollution contributes to 4.2 million deaths worldwide each year. Additionally, cigarette smoking is responsible for one in every five deaths in the United States. Although the body has natural defenses to protect the lungs, there are additional steps we can take to keep them functioning optimally.

How To Keep Your Lungs Healthy 

1. Practice Deep Breathing
Lung capacity tends to diminish as we age, but specific deep breathing exercises can help maintain lung function. Breathing exercises benefit both healthy individuals and those with respiratory issues. Two effective techniques include:

  • Diaphragmatic breathing: This technique helps build lung capacity and is particularly beneficial for individuals with COPD. Inhale through your nose for two seconds, allowing air to fill the abdomen, and exhale for two seconds.
  • Pursed-lip breathing: Inhale through your nose and exhale slowly through pursed lips. This technique can help improve air exchange.

2. Detox Your Lungs
Though our lungs are self-cleaning organs, a few simple practices can enhance lung function:

  • Garlic and honey: Start your day with 1-2 crushed cloves of garlic with a tsp of raw honey to help break down mucus.
  • Lemon water and cayenne pepper: Drink 250ml of lemon water with a pinch of cayenne pepper in the morning to loosen mucus. 
  • Fenugreek seed water: Drinking fenugreek seed water and chewing the soaked seeds can aid in clearing mucus. 
  • Steam inhalation: Inhale steam with peppermint and eucalyptus oil for 5 minutes twice daily.
  • Castor oil massage: Massaging your chest with warm castor oil can help alleviate congestion and clear mucus.

3. Get Fit & Stay Active
Regular exercise strengthens the muscles and increases the body’s need for oxygen, leading to an increased breathing rate. This process improves circulation and helps the body eliminate excess carbon dioxide produced during exercise. Staying active keeps your lungs healthy and enhances overall respiratory function.

4. Stay Hydrated
Keeping your airways moist is essential for optimal lung function, especially for those with breathing problems. Staying well-hydrated ensures the mucosal lining in the lungs remains thin, allowing them to function more effectively.

5. Prevent Infection & Avoid Exposure To Pollutants
Sometimes respiratory infections become very serious. To safeguard your lungs from various infections you should: 

  • Wash your hands often with soap and water or use alcohol-based sanitizer
  • Maintain good oral hygiene, brush your teeth twice a day and see your dentist every six months
  • Avoid crowded places during cold and flu season. Get yourself vaccinated against influenza and pneumonia every year
  • Minimize exposure to outdoor air if the quality is not good and avoid exercising outdoors on bad air days
  • Don’t exercise near heavy traffic to avoid inhaling polluted air
  • Avoid exposure to indoor pollutants which worsen lung disease. Make your home and car smoke-free
  • Dust the furniture at least twice a week. Keep your home clean as much you can, use natural cleaning products and make sure you have adequate air ventilation at home.
  • Instead of using synthetic air fresheners and candles, you can use an aromatherapy diffuser, essential oils like lavender oil, peppermint oil, rosemary oil, etc.
  • Stop smoking as soon as possible because it causes chronic inflammation in the lungs and destroys lung tissues which can lead to chronic bronchitis and lung cancer.

In addition to these practices, incorporating anti-inflammatory and antioxidant-rich foods into your diet can further support lung health. Include foods like turmeric, green tea, cherries, blueberries, olives, walnuts, beans, and lentils to help reduce lung inflammation.

We hope this article helps you. To know more ways to keep your lungs healthy, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#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.

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How Your Microwave Could Be Damaging Your Health

microwaveHow many times have you pulled out food from the fridge and pushed it directly in the microwave? It’s convenient, it’s easy and saves a lot of time. Apart from reheating, microwaves are used for cooking and baking – all without burning or creating any mess. But with great convenience, comes even greater risks. Studies have concluded that microwaves can make our food radioactive! This increases the risk of cancer along with other health hazards.

Repeatedly cooking or reheating food using a microwave with plastic containers can cause some harmful chemicals to leach into the food and destroy its nutrients. More than 70% households have microwaves and most hotels and restaurants also use them to reheat and cook food faster. Want to know what your microwave can do to your health?

How Your Microwave Can Damage Your Health

  1. Increased Risk of Cancer: Foods that are microwaved cause different types of stomach and intestinal cancer. The prolonged use of microwaves in cooking causes the growth of cancerous cells in the human blood. Plastic containers used to heat the food have been found to release carcinogens along with other harmful toxins into food which is then absorbed by the human body.
  2. Loss of Nutrients: Water molecules rotate rapidly in the microwave. High frequencies create molecular friction. This causes the molecular structure in food to change and diminishes the nutrients present in food. When food is cooked or reheated in the microwave there is a loss of minerals, vitamins, micro nutrients, and the human body gets little to no benefit from that food.
  3. Affects the Immune System: Eating microwaved food excessively can impact blood serum levels and lymph glands which affect immune system functions and leads to immune system deficiencies. If you are falling sick frequently and are using the microwave for cooking or reheating the food, you should stop using the microwave and check if there’s any improvement in your health. Don’t compromise your health to save a few minutes.
  4. Causes Loss of Memory: The central nervous system, especially the hippocampus is highly sensitive to microwave radiation. Eating microwave cooked food consistently causes loss of memory, loss of ability to concentrate, emotional stability and brain damage in the long run. This is because it causes electrical impulses in the brain to ‘short out’. So ask yourself if cooking food in the microwave is better than memory loss.
  5. Effects hormonal imbalance: Microwaved food can alter the production of male and female hormones in the human body. Eating microwaved food excessively can contribute to PCOD and infertility. It also affects the maintenance of hormonal balance in males and females.
  6. Irregular Heartbeat: A study shows that radiation emitted by the microwave affects heart rate.  If you are facing regular chest pain and/or irregular heartbeat, you should stop using the microwave in your kitchen. It can also affect your blood pressure, pulse rate, and other cardiovascular functions.

What Can We Do To Reduce The Damage?

  • Avoid using plastic cookware to cook or heat food. Also avoid pouring hot food (especially liquid) into a plastic container. Even if it says “microwave safe” on it, it’s still going to leach chemicals. It simply means the container won’t warp in the heat.
  • If you wish to use the microwave urgently, use glass or ceramic cookware.
  • Don’t use plastic storage bags from the grocery store. Don’t let plastic wrap touch your food during microwaving because it may melt.
  • Old, scratched, cracked or even containers which have been microwaved too many times may leach out more plasticizers.
  • If you experience any health issue like a headache, dizziness, eye pain, sleeplessness, hair loss, anxiety, stomach pain, etc. you need to stop using your microwave and consult a doctor immediately. 

Using a microwave all the time isn’t a compulsion. Keep its use to a minimum. It’s always better to use a gas stove for reheating food using a stainless steel utensil. We hope this article helps you. Do leave your thoughts in the comments below!

For more facts such as these, check out Healthy Reads or connect with your GOQii Coach by subscribing for Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]