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How To Survive The Heat With A Mask On

survive the heat with a mask onWith the pandemic gripping the whole world, every small step we take towards prevention is an essential one. Wearing a mask is one such effective way of halting the pandemic. When a healthy person wears a mask, it acts as a wall of defence against the virus that is floating in the air. On the other hand, it’s not very comfortable and gives some people rashes too. In the hot summer weather, due to wearing a mask, moisture gets built up under a mask, which irritates the skin. However, it may be less common for people who are wearing cloth masks compared to healthcare workers wearing less-breathable surgical or N95 masks. Just to help in this extreme weather, I am sharing some ways to survive the heat with a mask on. 

Surviving the Heat With a Mask On 

  1. Choose the right fabric: Masks are made out of using a lot of different material, so If you want to be comfortable wearing a mask during summer, make sure it’s something that feels soft against your skin. Always go for lighter, soft, breathable cotton material, which can help you to avoid chafing, heat rashes, keep your face cooler and absorb sweat when you wear them.
  2. Try a mask made with Bamboo material: As it absorbs 3 times the amount of water as cotton, ideal for people who sweat often on the face. Secondly, while engaging in physical activity, a face-covering made of bamboo fabric may be a smart choice. Although, they are slightly more costly as compared to cotton masks. 
  3. Masking up without makeup: Makeup is very irritating under some kind of covering. It clogs the pores and contributes to acne breakouts and rashes on the face. As per skin experts, a bit of moisturizer is fine (preferably with some SPF), if you plan to go out in the daytime.
  4. Keep a spare mask: On increasingly hot and humid days, pack multiple masks because when you’re outside with the mask on, that mask has a limited lifespan. Changing masks is the better remedy if you feel your mask is getting icky and sticky. Just make sure that you follow all safety guidelines when changing outside, avoid the crowded areas, prefer changing inside and sanitize the hands before swapping your mask.
  5. Time management: It’s better to avoid going out during the hottest parts of the day. Try to stay at home if possible but If you feel it’s necessary to go out for some important errand then stay well hydrated, carry an umbrella to safeguard your face from the heat and direct sunlight, take frequent breaks in the shade.
  6. Check the fit always: Your mask should be somewhat snug on your face but shouldn’t be so tight that it’s uncomfortable or difficult to breathe through. So, use the mask which always has adjustable ties, which would be probably much better as every face shape is different. Adjustable ties have the potential for a more comfortable fit.
  7. Avoid dark colour masks: To avoid overheating in the hot sun, lighter coloured masks are also a better choice. This is because ultraviolet rays from the sun are easily absorbed by materials made using darker colours, which will cause them to heat up faster.
  8. Use clean masks: The best way to prevent germs from lingering between uses is to wash the mask after each use in hot water and dry it on high heat. If needed, masks can also be ironed as an additional way to kill germs.

We hope this article helps you survive this ungodly heatwave with a mask on. Let us know your thoughts in the comments below! Ensure that you stay safe. Your best bet to beat the pandemic is to follow the WHO guidelines. 

For more summer health tips and tricks, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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Boost Testosterone Naturally With These 10 Foods

Boost testosterone naturally

Testosterone is an androgen, a male sex hormone, though females need it too. After the age of 30, most men experience a gradual decline in testosterone. In an attempt to boost testosterone levels, some men switch to T-Booster Supplements. While 90% of the T-Booster supplements in the market claimed to boost testosterone, researchers found that less than 25% of the supplements had data to support their claims. Many of the T-Boosters also contained high doses of vitamins and minerals which is more than the tolerable limit and not good for health at all. As per the FDA, unlike drugs, supplements are not intended to treat, diagnose, prevent or cure diseases. The safest and most effective way to boost testosterone levels naturally is through Nutrition. Good levels of magnesium, zinc, omega-3 and vitamin D in diet can all help to sustain your healthy testosterone levels.

10 Foods To Boost Testosterone Naturally 

If you have low levels of testosterone, then start including the foods listed below to boost testosterone levels. 

  1. Garlic: is called a cortisol reducer because it contains allicin which is very helpful in lowering cortisol levels. Cortisol is produced in the adrenal gland, where testosterone is produced as well. By reducing cortisol in your system adrenal gland, it helps to produce more testosterone effectively. Have 1-2 cloves of crushed garlic in the morning with water or honey and use garlic in cooking food regularly to improve your testosterone levels. 
  2. Pomegranate: is an old aged symbol for fertility, supporting heart health and is used to boost testosterone levels as well. Studies have shown consumption of pure pomegranate juice, around 300ml, increased testosterone levels significantly while lowering blood pressure and reducing stress with improved mood.
  3. Almonds: A nutritional powerhouse for men’s health, almonds are loaded with healthy fats, vitamins and minerals that help support testosterone production. It contains high levels of minerals like Zinc, which is known to raise testosterone levels in people who are Zinc deficient. Have 5-6 soaked almonds daily to see changes. 
  4. Bananas: are the food factory of important vitamins and minerals that aid in the production of testosterone. They are rich in an enzyme called bromelain which boost testosterone levels and are excellent for maintaining energy levels. You can add Bananas in your diet in the form of shakes, smoothies, mix with oat’s porridge or curd, etc.
  5. Spinach: is one of the most popular superfoods, which is rich in iron, magnesium and is an excellent testosterone booster. It has been known as one of the best testosterone boosting foods which is easily available during all the seasons. You can make spinach soup, smoothies or you can add spinach in your curries, sandwiches, etc. 
  6. Honey: contains boron which is kind of a natural mineral associated with helping testosterone levels, building strong bones and muscles. You can replace white sugar in your tea/milk/smoothie with honey. You can also add it to your porridge but make sure it is raw, organic honey and not the processed one.
  7. Lemon: is a citrus fruit which is a great source for boosting testosterone levels. It also has vitamin A, which is required for the production of testosterone. You can have lemon water, add lemon in your salad, soups, etc. to improve testosterone more fruitfully.
  8. Eggs: are packed with testosterone boosting nutrients because they provide a generous amount of high quality protein which is essential for maintaining adequate levels of testosterone. Eggs are also rich in good cholesterol, Vitamin D and omega-3 which boost testosterone levels and help in building muscle. Have 1-2 eggs with yolk in your diet daily to improve your testosterone levels.
  9. Fish: Good quality of Salmon and Tuna work well to boost testosterone levels by 90%. They are super-rich in Vitamin D – which helps maintain sperm count and due to the good amount of omega-3, it boosts testosterone levels effectively. You can include these fatty fishes in your diet 2-3 times a week.
  10. Ashwagandha: is a popular Ayurvedic herb, also called Indian Ginseng or Winter Cherry, It is a natural T-Booster that also helps men who are struggling with infertility. Studies have shown significant improvement in semen quality and also a drop in stress levels in the men taking Ashwagandha. Daily doses of 125mg of ashwagandha all the way up to 5g have shown benefits in clinical trials. But it may interact with your thyroid, blood sugar and blood pressure medications. So you should always consult a medical professional before starting it.

Before beginning to consume any of the foods listed here, please consult a doctor to check for allergies or any other issues these foods may cause. Changing your diet is one of the most effective ways to maintain healthy testosterone levels but physical activity, sleep quality and weight management are equally important. 

If you lack sleep, you find it harder to exercise and easier to gain fat and if you gain weight, your testosterone production drops. If your weight is healthy you find it easier to exercise and get good sleep and if you lose weight, your testosterone levels can jump right back up to normal! 

We hope this article helps you! For more information or guidance, check out LIVE sessions by our experts on GOQii Play. 

#BeTheForce 

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Explore The Wonderful Health Benefits and Uses of Honey

honeyHoney is a food and medicine which is well-known for its antioxidant, antibacterial and soothing effects. People have used raw honey in traditional medicine for hundreds of years. This sweet, natural substance contains elements that processed honey does not have. Raw honey, which comes straight from the beehive, contains healthy bee pollen, bee propolis, and plenty of antioxidants. Due to processing and pasteurization, there is a loss of many beneficial elements. So, it is important to always choose raw honey instead of regular one for good health. Choosing raw or pure honey over refined sugar is a much healthier option for a diabetic person because it is a natural sweetener which is made with fructose and minerals.

Did You Know?

1 tablespoon (21g) of raw honey contains 64 calories and 16g of sugar with so many vitamins and minerals like calcium, zinc, potassium, magnesium, phosphorus, niacin, riboflavin etc. Diabetic patients can also take it, but in lesser amounts and with a strict check on the blood sugar levels at all times.

Health Benefits of Honey

  1. Rich in Antioxidants: It contains compounds like phytochemicals, flavonoids, and ascorbic acid which make it antioxidant-rich and reduces oxidative stress in the body and replenish the health of cells. By including it in the diet, we can reduce the risk of chronic disease like cancer.
  2. Wound Healing: It works well in wound healing because of its antibacterial, antifungal, and anti-inflammatory properties. It has an acidic nature which promotes wound healing if applied on minor cuts and burns. Always go for raw honey for the application over the wounds for faster healing.
  3. Antibacterial Properties: It is an antibacterial and antimicrobial agent which kills harmful pathogens and bacteria which cause food poisoning, gastric infection and stomach ulcers.
  4. Digestive Disorders: It contains several enzymes which help in improving digestion and treating digestive disorders like gastritis and GERD.  As we know it is an anti-inflammatory agent and prebiotic which is very effective in reducing diarrhoea, abdominal pain, burning in the lining of the stomach and promotes gut health.
  5. Anti-inflammatory: Due to the anti-inflammatory properties, it reduces inflammation including swelling and lowers irritation on the lining of the stomach and intestines. Honey is effective against IBS in the same way that it is against gastritis by triggering the immune cells into action to fight the infection.
  6. Boosts Immunity: It contains special protein like Apisai which helps in boosting immunity and it also stimulates the immune system to provide a stronger and faster response to the diseases and infections.
  7. Reduce Allergy Symptom: It contains pollen spores which are picked up by the bees from local plants. If these pollen spores introduce a small amount of allergen into our system. This helps to activate the immune system and over time, we can build up natural immunity against it.
  8. Cough and Cold Medicine: Cough and cold are very common among children, especially with change in season. It has antiviral and antibacterial properties that help in treating viral and bacterial infections and give relief from cold and cough, sore throat, runny nose and even mild fever. Using a combination of honey with cinnamon or honey with ginger is a well-known home remedy for hundreds of years.
  9. Energy and Memory Booster: It is an instant energy booster. If you need a quick energy boost before or after a workout, it will surely help you but make sure you have a healthy diet and get proper sleep. Regular consumption of honey helps in preventing cellular damage and loss within the brain as per Ayurveda.

Amazing Uses of Honey 

  • Treating Cough: Mix 1 tsp of honey and 2 tsp of lemon juice. Swallow the mixture at once. You can have it 2-3 times in a day to alleviate coughing. Alternatively, you can also take 1 cup milk, ½ turmeric, ¼ tsp cinnamon, a pinch of black pepper and 2 tsp of Honey. Heat the milk and add turmeric and whisk it well. Then add honey and other ingredients and strain it. Have it twice daily till you get relief from cough.
  • Wound and Burn Treatment: Apply it directly to wound or to the dressing, cover with a bandage and change the dressing every 12 to 48 hrs ( Note: the darker the color, the stronger its antibacterial and antioxidant power but serious burns should be seen by a medical expert immediately).
  • Acid Reflux and Indigestion: Mix 2 tsp of honey and yogurt (small bowl) and have it with your meals. It helps in reducing acid reflux and indigestion.
  • Sunburn Remedy: Take 1 tsp honey, 1 tsp olive oil, ¼ lemon juice. Combine all ingredients and apply on sunburn skin, leave for 10 minutes before rinsing with water.
  • Glowing Skin: 1tsp honey, 1 tsp aloe vera gel. Mix both and gently rub on the face for 15 minutes and rinse with cold water.
  • Perfect Hair Conditioner: Take ½ cup of honey, ¼ cup of olive oil and slightly warm it. Apply on your hair and allow to soak in by wrapping the hair with a towel, then wash your hair with cool water.
  • Face Mask for Acne: Take 2 tsp of fresh milk, 2 tsp of honey, fresh juice of one lemon, one tsp of yoghurt and lukewarm water. Thoroughly mix all ingredients and apply on face, wait for a few minutes, so that it can get dry. After 10 minutes rinse off your face with lukewarm water. Use this mask 2-3 times in a week and need to prepare fresh every time.
  • Strengthen Weak Nails: Mix one tablespoon honey with ¼ cup of apple cider vinegar in some shallow dish. Soak your nails for 10 minutes once in a week to make your nails strong.

Precautions: Always take it in cold or lukewarm water, not with hot water, as the temperature degrades some of the beneficial properties. Children below 12 months should not be made to consume honey due to the fear of botulism poisoning. People suffering from pollen or bee allergy should not consume it.

We hope this article helps you use honey to its optimum purpose! Is there a special way you use honey? Let us know in the comments below. To know more about other foods and nutrition, check out Healthy Reads or tune in to expert nutritionists on GOQii Play.

Stay home, stay safe, eat healthy and #BeTheForce  

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Cleaning Tips to Keep Household Germs at Bay

cleaning tipsAs 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! . 

  1. 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.
  2. 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.
  3. 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. 
  4. 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.  
  5. 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.
  6. 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.
  7. 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! 

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