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September 25, 2024 By Sunita Arora Leave a Comment

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.

September 14, 2024 By Sunita Arora Leave a Comment

Top 10 Foods For Diabetics

Foods For DiabeticsYour 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 

  1. 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.
  2. 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.
  3. 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.
  4. 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 various recipes. Include one bowl daily which is approximately  25-30 gm of beans to regulate blood sugar levels.
  5. 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, or mixed with vegetables, etc.
  6. 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.
  7. Oatmeal: is one of the best foods for diabetics as they can fit into any healthy meal plan. They are 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.
  8. 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.
  9. 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.
  10. 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 help to manage diabetes, and get the right guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce 

March 2, 2024 By Sunita Arora 4 Comments

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.

#BeTheForce 

February 20, 2024 By Sunita Arora 1 Comment

Benefits of Fennel Seeds (Part 2)

Benefits of Fennel Seeds 2In my previous blog, we talked about the amazing Benefits of Fennel Seed Water. In this blog, I am going to tell you about different ways of using Fennel Seeds for good digestion, eyes, hair and skin.

Fennel Seeds contain many useful, active ingredients such as:

  • Anethole: This is the main active ingredient of Fennel. It is antimicrobial (kills germs), mimics estrogen, and increases prolactin
  • Flavonoids like Quercetin and Apigenin: These are antioxidant, antibacterial and anti-inflammatory
  • Phenolic compounds such as Rosmarinic Acid and Chlorogenic Acids: These are antioxidant and anti-inflammatory
  • Terpenes such as Fenchone and Limonene, which improve wound healing
  • Water-soluble vitamins like Ascorbic Acid (vitamin C), Thiamine(vitamin B1), Riboflavin (vitamin b2), Niacin (vitamin B3), and Pyridoxine (vitamin B6)
  • Fat-soluble vitamins such as vitamins A, E, and K
  • Trace minerals and other elements like Aluminum, Barium, Calcium, Cadmium, Cobalt, Chromium, Copper, Iron, Magnesium, Manganese, Nickel, Lead, Strontium, and Zinc
  • Essential Amino Acids like Leucine, Isoleucine, Phenylalanine, and Tryptophan
  • Dietary Fiber

Uses of Fennel Seeds:

a) Fennel Seeds after Meals: If you have acidity, indigestion problem, take ½ tsp of fennel seeds after meals. It helps in digesting food and reducing acidity.

b) Fennel Seeds Paste for Puffy Eyes: Make a paste by mixing Fennel Seeds Powder with cold water. Apply the paste under your eyes and wait for 5-7 minutes. Rinse with cold water and you’ll notice the difference immediately.

c) Fennel Seeds Paste for Acne: Make a paste of Fennel Seeds powder, Honey and Yoghurt. Apply the paste on the affected areas and let it sit for a good 10-15 minutes. Next, rinse with cold water.

d) Fennel Seeds Water for Hair Fall: Boil some water with a few spoons of Fennel Seeds in it. Once boiled, strain the water and let it cool down. Next, rinse your hair thoroughly with the water. Repeat this twice a week for quick results.

e) Fennel Seeds Paste to Hydrate Itchy Scalp: Make a paste of Fennel Seeds Powder with Yoghurt and apply the paste evenly on your scalp. Let it sit for 15-20 minutes before rinsing it off.

f) Fennel Seeds & Oatmeal Anti-Aging Mask: Take 1 tablespoon of fennel seeds, 2 tablespoons of oatmeal, and 1/4 cup of boiled water and mix well. Apply this mask on your face and leave it on for 20 minutes.

g) Fennel Seeds as Mouth-Freshener: Roast Fennel Seeds with equal quantities of Fenugreek and store it in a jar. Use this mix as a mouth-freshener. This mix can be used as a replacement for your sugar cravings – extremely helpful for Diabetics.

h) Fennel Seeds Toner for Puffy Eyes: Take 2 tsp of Fennel Seeds and  ¼ cup of hot water, combine them and let the mixture steep for 10 minutes, strain and pour in an airtight container , keep refrigerated for up to one week .

i) Fennel Seeds to Improve Eyesight: Take 100gm each of Fennel Seeds, Almonds, Rock Sugar and grind them well in a mixer.  Have 10gm of this mixture every night before bedtime you will notice your eyesight getting better.

How to Store:
Store dry Fennel Seeds as you do in case of other seeds. Place whole seeds in a clean, air-seal container and store in a cool, humid-free and dark place. Ground and powdered Fennel Seeds should be stored in the refrigerator in airtight containers and should be used sooner since it loses flavor quickly due to evaporation of its essential oils.
I hope these suggestions are useful to you and will help you utilize this versatile seeds better.

How do you use Fennel Seeds? Let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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