Sunita Arora, Author at GOQii

April 21, 2020 By Sunita Arora 1 Comment

How To Improve Sleep and Sleep Quality

With the number of COVID-19 cases shooting up rapidly, we need to take adequate safety measures. Apart from this, it has become increasingly imperative to boost our immunity. While a healthy diet, exercise and hygiene play an important role, we should also focus on adequate sleep! Getting good quality sleep every night helps the T-Cells in our body fight off infections. Poor sleep increases inflammation and there’s a likelihood of developing cardiovascular diseases as well.

How to Improve Sleep and Sleep Quality

In case you are not getting adequate rest or aren’t getting any quality sleep or are facing issues falling asleep, we have some tips to help you out:

Bedtime and wake up time should be the same. Go to sleep at the same time and wake up at the same time daily. Practice the same routine on weekends too.
Maintain Sleep Hygiene: Do not consume alcohol 6 hours before bedtime. Also avoid caffeine 4 hours before sleeping and do not smoke before going to bed.
Limit Screen Time: Stay away from your gadgets and mobile phones at least an hour before sleeping. Put your phones on DND mode for uninterrupted rest.
Environment Is Everything: Keep your bedroom environment clean, calm, dark and quiet. Make sure that your mattress and pillows are comfortable.
Eat a Light Dinner: Strictly avoid heavy meals at night and finish your dinner 2-3 hours before going to bed. If possible, go for a light walk after dinner every day.
In case you find it difficult to fall asleep, you can listen to light to soothing music 45 minutes before bedtime. Music generally soothes our nerves, reduces stress levels, and helps us fall asleep faster.
Deep breathing is a very effective tool for inducing good quality sleep. Do deep breathing 10 minutes before bedtime daily to improve your sleep and reduce stress levels. You can also try these breathing techniques: https://goqii.com/blog/breathing-techniques-for-better-sleep/
A Lukewarm Shower 1-2 hours before bed is a well-known remedy for sleeplessness. It significantly improves sleep quality and reduces anxiety.
Lavender oil is used for aromatherapy which improves sleep quality, especially for people who are fighting with insomnia, depression, and anxiety. You can put 2-3 drops of lavender oil on your wrist or pillow at night, it will soothe your nerves and help you fall asleep easily.

If you’ve tried the above techniques and still face issues with sleeping, start drinking warm milk with a pinch of nutmeg or turmeric 30 minutes before bedtime. It should help. If sleeplessness issues persist, consider speaking to your doctor.

For more techniques on how to sleep and to learn about sleep-related issues from experts, tune into GOQii Play within the GOQii app now!

Stay home, stay safe, sleep well and #BeTheForce

April 17, 2020 By Sunita Arora 2 Comments

Top 5 Brain-Boosting Snacks For A Productive Workday!

With enough experience of working from home, I’m sure most of us have definitely gotten used to it. But there are days when you’re a little slow, lethargic or just not focused enough to push through all the work that’s on your plate. Well, don’t worry, it is just a matter of eating the right food! Try these awesome brain-boosting snacks which will improve your memory, focus and concentration while working or even studying!

Top 5 Brain-Boosting Snacks

Nuts: It’s ironic that while referring to someone we perceive as insanely stupid, we call them a nut. While, on the contrary, nuts actually make us more intelligent. They are the powerhouse of omega-3, omega -6, and Vitamin-E! They improve brain functions and help prevent cognitive decline, especially in older adults. Eating nuts as a snacking option is good for your brain as well as for the heart. Eat a fistful of nuts (almonds, walnuts, pistachios, cashews, peanuts) instead of munching unhealthy biscuits, chips, namkeen, etc. during your tea break at home. Do check with your doctor before you do, in case you’re allergic to nuts.
Pumpkin Seeds: are richer in zinc among other seeds. These seeds include other valuable nutrients like magnesium, copper, and iron which enhance memory and reduce stress. They are the precursor to the good mood chemical called serotonin and contain very powerful antioxidants that protect the brain from free radicals. Toss them with your nuts or sprinkle over salads, soup, smoothies, etc.
Blueberries: are my favourite! They provide numerous health benefits for our brain. They are anti-inflammatory and antioxidant-rich, which helps improve communication among brain cells and improves brain memory. Many studies have suggested that the consumption of blueberries may be effective in improving or delaying short-term memory loss. You can also add blueberries in your breakfast cereal, smoothies, etc.
Whole Eggs: are great for brain power as they are a rich source of several nutrients that are linked with brain health. Many brain-boosting compounds like choline, vitamin B6 and B12 are found in eggs. Hard-boiled eggs or scrambled eggs are a wonderful snack option in the evening for busy workdays.
Dark Chocolates: are packed with brain-boosting compounds like flavonoids – which boost memory and mood. As a well-known brain food and mood booster, it’s no wonder that people who eat dark chocolate experience increased positive feelings and better performance in mental tasks. Have it any time you feel unhappy, low, depressed or find yourself in between excess work pressure and don’t forget to share it with your loved ones. Remember though – moderation is key!

All the above brain-boosting snacks are not fried. Avoid nuts with salt. These can easily be consumed and are available as well! So let’s boost brain power and make working from home more effective and enjoyable!

For more tips on nutrition, do visit GOQii Play and learn from experts!

Stay home, stay safe, eat right and #BeTheForce

April 8, 2020 By Sunita Arora 10 Comments

Cleaning Tips to Keep Household Germs at Bay

As the battle between you and germs continues during this coronavirus pandemic, it becomes so important to even keep household germs at bay! In fact, cleaning and disinfecting your house can help you keep colds, flu and other infections from spreading. Believe it or not, your house has certain hotspots where germs meet. Here are some cleaning tips which will help you keep those germs away!

Cleaning Tips For a Germ-Free House! .

Sanitize Your House: Cleaning certain areas of the house like bathroom surfaces and kitchen countertops with soapy water isn’t always effective but a bleached based cleaner can do the trick! Bleach kills illness-causing microorganisms by attacking the proteins that make up the bacteria, algae, etc. This causes the proteins to unfold and break apart which leads to the death of the microorganism. You can use bleach-based disinfectant but with proper safety measures by wearing mask, gloves, goggles and also avoid marble surfaces.
Keep Common Areas Clean: Find out areas or things which are frequently used or touched like handles, doorknobs, taps, toilet handles, railings, etc. and clean them with disinfectant to prevent the spread of germs. Bacteria or viruses can live on these surfaces for days or even weeks.
Bedding & Hand Towels: When your bed is not in use, cover it with a bedspread to avoid dust particles from accumulating on the bed sheet and pillows. Change your sheets once every 3-4 days to maintain hygiene. Wash things such as blankets, cushion covers and hand towels which are used regularly by people at home.
Allow Cross-Ventilation: There should be proper ventilation in all rooms. Keep windows and doors open for some time during the day, preferably in the morning. If someone is sick at home, don’t keep the windows closed as it will keep germs in the house for longer. Windows should be open for circulation and fresh air. You can also keep some air-purifying plants at home.
Clean Hotspots: You can use homemade all-purpose disinfectant to keep your home germ free. Disinfect your doorknobs, toilet handles, laptops, doorbell, computer keyboards, remote controls, phones, and your kids’ toys regularly.
If you have a home office, study or work desk: where you spend long hours during the day, it is important to keep that area clean as well. Again, cross-ventilation is essential. Make sure you have a hand sanitiser and there isn’t much clutter around. The more organised the space, the easier it is to clean. Use cleaning wipes to clean your laptop, keyboard, mouse and dust other gadgets regularly. It is a good idea to keep your books inside a shelf to avoid them collecting dust, and keep electronics covered with a cloth when they are not in use.
Dry Out: Make sure your sponges and cleaning rags don’t become sources for the very germs you want removed. To prevent spreading additional germs, thoroughly wash and dry out your cleaning sponges, dish towels, etc.

How To Make Your Own Disinfectant

You can get rid of germs by cleaning surfaces with soap and hot water but sometimes, that isn’t sufficient. There are many disinfectants which are available in the market but they are often filled with chemicals which aren’t very effective on germs. Let’s look at some homemade disinfectants to keep your house germ-free!

a. All Purpose Disinfectant: This versatile disinfectant can be used for doorknobs, handles, water taps, microwave, refrigerator, etc. All you need to do is mix the below ingredients and store the mixture in a spray bottle. Then, you can just spray it on the surfaces and wipe down to clean.

- 3 cups (705 ml) of water
- 1 cup (235 ml) of vinegar
- 2 teaspoons (10 ml) of lemon juice
- 10 drops lemon essential oil

b. Using Bleach: Soap and hot water removes dirt and kills a few germs. It’s usually enough for many surfaces but if you want to disinfect areas that are home to a lot of germs such as kitchen countertops, bathroom surfaces, etc., you need something stronger. Mix up to 3 teaspoons of bleach in 1 gallon of water. Never pair bleach with ammonia or vinegar. Apply it and leave it on the surface for 3 to 5 minutes. Rinse and let air-dry to save time or dry with a clean towel.

We hope these cleaning tips help you keep household germs at bay! Do you have any special cleaning methods you use? Do share them with us in comments below.

The GOQii App has some amazing features to help you battle the coronavirus. Download the app now!

Stay home, stay safe and #BeTheForce!

April 3, 2020 By Sunita Arora 4 Comments

Healthy Eating Tips and Suggestions While in Lockdown

Although questions have been raised regarding the transmission of COVID-19, there is currently no evidence to suggest that it can be transmitted through food or water systems. Proper home food safety is advised, including promptly refrigerating foods, keeping raw and cooked foods separate and heating food to the appropriate internal temperature. Today I’ll be sharing the list of foods which you should include for good nutrition and health, boost immunity and some healthy eating tips which you should follow.

7 Healthy Eating Tips While in Isolation

Include Green Vegetables: like spinach, kale, broccoli in the diet regularly. Spinach is packed with numerous nutrients & antioxidants which increases the body’s immunity to fight against infections.
Don’t skip Vitamin B in Diet: as they contribute in recognizing a pathogen first and act as a security measure for our immune system. Include fortified cereals, mushrooms, fortified dairy products, legume, nuts, and seeds to boost the immune system.
Boost immunity with Vitamin C: Include fruits like oranges, lemons, kiwis, avocadoes, tomatoes, berries etc. Vitamin C helps to protect our body cells from oxidative stress which is the main cause of the production of free radicals and inflammation in our body.
Eat Healthy Snacks and Avoid Junk: You may spend all the time at home which makes your reach for comfort food easier. Avoid chips, biscuits, namkeen cookies, etc. and replace them with healthy snacks like roasted chana, makhana, air popcorn, nuts, sprouts and berries.
Include Vitamin D-Rich foods: The more you stay inside, the more your chances of Sun exposure will be limited. You can sit at your balcony or near a window where you can get good sunshine and enjoy a good time with family. Also include Vitamin D rich sources in your diet like fortified dairy-free milk, tofu, orange juice, mushrooms, etc.
Add Ginger & Garlic: to your food to strengthen your immune system and to enhance flavour. These foods have medicinal properties to fight viruses which mainly cause common cold and flu.
Include Good Protein in Dinner: such as legumes, lentils, chickpeas which contain vitamin B, iron, zinc, magnesium to kill pathogens. These Protein-rich foods also repair body tissue, fight viral and bacterial infections. They also maintain the integrity of the skin and mucous membranes.

7 Valuable Tips While Purchasing Food During Lockdown

Go Easy on Frozen Foods: As we all know most of the frozen food items are high in sodium, fat, and calories. You can try them if fresh fruits and veggies are not available or too costly but remember that canned and frozen fruits and vegetables provide the same nutrients as fresh but don’t forget to drain and rinse them before use.
Minimize Your Purchases for Tempting Foods: such as chips, sodas, cookies, and ice cream which can affect your immunity. They are high in empty calories and run up your grocery bill as well. Shop wisely and give priority to nutritive foods in place of junk foods.
Keep Costs Down: while shopping online or at the store. Go for low-cost alternatives. Instead of buying everything ready-made, try to make some food items like hummus, salsa dip, purees, etc. at home. Don’t overstock food items. Check the labels for expiry date while shopping or after receiving through courier.
Use a Disinfecting Wipe: while purchasing grocery from the store. Wipe your hands and grocery cart handle then put the wipe in a closed dustbin. After shopping don’t forget to wash your hands or use a sanitizer.
Use Contactless Payment: For making payment through card or in case of online payment, you can use your contactless card. If you are making payment by using a normal card where you have used a keypad, tapped the buttons and screen with your finger, then use a hand sanitizer after completing the payment transaction.
Eat Fresh As Much As Possible: Try to eat freshly cooked food, avoid storing food in the refrigerator and avoid wastage of food. Always cook food in limited quantities as per your need so there aren’t any leftovers which you have to store and eat forcibly the next day. Don’t compromise immunity and gut health in this tough time due to stale food.
Eat Out Safely: If you are ordering cooked meals or you want to have take-out meals, take the food home right away and eat it while it is hot. Avoid storing leftovers. Order in required quantity only. If you want to store leftovers safely, wrap tightly and refrigerate and make sure that you reheat leftovers thoroughly before eating.
Reconnect with Family During Meals: Try to eat maximum meals together at the table without television so that you can pay attention to each other and do not overeat. After the meal, you can engage in some fun indoor activity. It’s also a good time to try healthy recipes from Healthy Reads or GOQii Play – both within the GOQii App.