Swati Savla, Author at GOQii

September 15, 2020 By Swati Savla Leave a Comment

Top 5 Foods To Help You Fight Allergies Naturally

Allergies can be best explained as an exaggerated response of our immune system. The trigger point could be anything as harmless as particles of dust, pollens, some foods or even cosmetic products which cause symptoms like sneezing, itchy throat, itchiness/rashes on skin or redness of the eyes, etc.

With the onset of an allergic reaction, we typically resort to taking a corticosteroid (anti-inflammatory) or an Antihistamine (the chemical causing the inflammation), but these anti-allergy medicines have some long term down-side effects. So why not think about including certain specific foods which will help us build immunity and manage these allergy symptoms as well?

5 Foods To Help You Fight Allergies

Star Anise: Among spices, it contains the highest amount of Vit. C and E which are strong antioxidants, essential for reducing inflammation and improving immunity.Polyphenols present in Star anise possess anti inflammatory properties. They work as a natural decongestant. Flavonoids like Quercetin and Shikimic acid in this spice help in increasing immune cells. Thus, adding 1-2 star anise in a cup of hot tea or bowl of soup will kick out your allergy symptoms like a runny nose, sore throat or congestion. These reasons also contribute to the importance of Star Anise as a part of many medications to treat flu and infections as well.
Pineapple: This seasonal fruit is a powerhouse of many Vitamins and minerals mainly Vitamin C, manganese and an enzyme called Bromelain. Bromelain has anti-inflammatory properties, which is beneficial to people with asthma or other allergic airway diseases. It’s also effective in alleviation of swelling and congestion associated with chronic Sinusitis. Manganese plays an important role in enzymatic reactions which help break down Histamine, thus controlling immune responses.
Red Onions: have the highest Quercetin levels among all fruits and vegetables even when compared to white onions, which are relatively lower in value. Quercetin is a natural bioflavonoid which stabilizes mast cells (specialized immune cells) to keep them from releasing histamine. It helps in suppression of inflammatory mediators in allergies, asthma, sinusitis and bronchitis.
Almonds: They are rich sources of Magnesium. Magnesium works as a Bronchodilator, as it has a calming effect on the bronchial tubes, which gives allergy relief. It also helps control levels of histamine in the blood. Almonds also contain Vit. E which have antioxidant properties, thus reducing inflammation. Albeit, avoid almonds if you are allergic to nuts.
Probiotics: Allergies are the result of an imbalance in the immune system. Probiotics modify the intestinal flora in the gut, support the immune system and can alter the natural course of an allergy. This is an umbrella of foods ranging from curd/yoghurt, Apple Cider Vinegar, Sauerkraut to Kefir. Include any one of them in your regular meals for optimum effects.

We hope this article helps you fight allergies naturally with food. Before trying any of these, do consult with your doctor. For more topics on combating allergies, check out LIVE sessions by experts on GOQii Play. Subscribe now!

#BeTheForce

August 12, 2020 By Swati Savla 1 Comment

Top Foods to Increase Hemoglobin Naturally

Hemoglobin and Iron are two terms that go hand in hand and there’s a simple understanding behind this. 70% of the body’s iron is found in hemoglobin and myoglobin. Hemoglobin is the red colored pigment present in red blood cells which carries oxygen from the lungs to the rest of our body. This released oxygen then permits aerobic respiration to provide energy to power the functions of our body in the process called metabolism.

That’s not where it’s role ends. It is also a part of other cells which are found in some major organs like lungs, kidneys and the skin. Here, it’s function is that of an antioxidant and regulator of iron metabolism. Finally, it also transports carbon dioxide out of the cells and back to the lungs to be blown out of our body. The expected normal range of Hemoglobin in men is above 13 gm/dL and women is above 12 gm/dL, typically which is not difficult to maintain but still is of major concern if goes below the desired levels, creating a condition called Anemia.

Lack of Folate or B-12, blood loss post surgery, heavy menstrual bleeding or internal bleeding due to ulcers or even inadequate intake are some possible causes of low Hemoglobin levels. All of this explains our symptoms of Anemia like exhaustion, skin paleness, headache to abnormal or rapid heartbeat and chest pain. We’ve read and heard of varied iron supplements which can be taken to replenish extremely low Hemoglobin levels but eating the right kind of foods in the correct combinations can help increase hemoglobin naturally and quickly also.

What Can You Eat to Increase Hemoglobin?

When thinking about Hemoglobin, the 1st mineral coming to our mind is iron but here’s the catch – Iron alone cannot increase your Hb. It has to be in combination with folate or Vit B12 (depending on the deficiency) and Vit. A & C which act as carriers for it’s better absorption. Combining all the above elements finally gives us this list of foods which can help increase hemoglobin naturally.

Foods like shellfish, sardines, tuna, mackerel, eggs and meat are high on heme iron which is easily absorbed in the body and do not require carriers.
Plant foods like Spinach, Kale, broccoli, beetroot, pumpkin seeds, and legumes like soybeans, chickpeas, peas, etc. can help as well.
Vit. A & C rich foods like tomatoes, carrots, lemon, red peppers, oranges, pomegranates, etc. should be used in combination with above mentioned foods.
Fortified cereals also help as they are high in Folate.

While some elements are carriers, some can act as an hindrance. Phytic acid and Calcium are 2 such elements which make Iron absorption harder. Hence, avoid taking calcium supplements or very high calcium rich foods along with iron rich foods or supplements. Before making any changes to your diet, do consult a doctor, nutritionist or your dietitian.

We hope this article to increase hemoglobin naturally helps you. Do leave your thoughts in the comments below! For more useful information on Hemoglobin and other health-related queries, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

July 13, 2020 By Swati Savla Leave a Comment

Easy Home Workouts To Keep You Active!

While India is slowly unlocking from a close to 4 months of lockdown, it brings with it a little scare and susceptibility to contract the virus. In my case, I’ve made a point to stay physically active within the 4 walls of my apartment. Initially, it was difficult to balance it along with household chores but gradually, the importance of exercise to keep this COVID anxiety and depression at bay, dawned on me. I’ve managed to chalk out some easy home workouts to ensure that getting fit never gets boring.

Easy Home Workouts To Get Active Indoors

Virtual Workouts: We’re social animals and right about now, that’s what we miss the most. Here, you can kill two birds with one stone. Create virtual workout groups with friends or distant family members via Zoom or Meet. It will not only help you connect with your family and friends but will also keep you fit and active.
Dance Fitness: You don’t have to be a great dancer or know all the moves. All you need is music and your feet! Along with family members, this dance party can keep you healthy! It’s an excellent workout which helps burn extra calories.
Barre: This form is quite a different routine from the regular bodyweight exercises. It’s a form of workout inspired by movements from Ballet. Don’t worry, you don’t need Ballet classes to attempt Barre. You can do this at home without any special equipment. A simple dining chair for support and water bottles for weights will suffice. It’s a great blend of cardio, strength training, flexibility, balance and core conditioning.
Stair Circuit: In my society, as people were barred from going out, our staircase was unused for days. So I took it up as my next workout. As the name suggests, walking up and down the stairs as a warm up, followed by a circuit routine of stair pushups, squats to step, steps up, tricep dips with variations in each for the next set.

I hope these easy home workouts help you add some flavor to your routine. Before you begin, ensure that you’re doing some of these easy home workouts with the correct form and posture. If you’re stuck, you can tune in to GOQii Play and look for sessions on Dance Fitness, Barre Workouts and Stair Workouts as well as LIVE classes daily on a number of topics. To read more on fitness, lifestyle and nutrition, you can check out Healthy Reads.

How are you keeping fit at home? Let us know in the comments below!

#BeTheForce

June 24, 2020 By Swati Savla 2 Comments

Can Moringa Help You Fight the Coronavirus?

Amid the COVID-19 pandemic, there have been many suggestions on boosting immunity against the virus. These include lemon, ginger, citrus fruits, vegetables, turmeric, etc. all of which are high on antioxidants, have anti-inflammatory or anti-bacterial properties – aiding the fight against the virus and helping us maintain optimum health. Imagine getting all these properties under one umbrella. Sounds interesting? One superfood can provide you all of these and that superfood is Moringa – vouched for by our ancestors as well.

Why is the Ayurveda Prescribed Moringa Valued Globally?

Almost all parts of this tree (roots, leaves, pods, flowers, seeds) are utilized in varied ways.
It has Vitamins like A, B complex (folic acid, pyridoxine, choline), C, D, E & K (4 times Vitamin A of carrots), 7 times Vitamin C that of Oranges, 2 times the protein of Yoghurt, 25 times more iron than spinach.
It is abundant in protein, calcium, potassium, iron, chromium, magnesium, selenium and zinc.
Phytochemicals present in Moringa include tannins, phenolics, saponins, anthraquinones, etc. and flavonoids like Quercetin, Isoquercetin, kaemfericitin, isothiocyanates, all of which have shown to have antioxidant, antibacterial and anti-inflammatory properties.
These nutrients are not destroyed after drying or boiling.
It doesn’t leave behind hygiene as well. Moringa oleifera leaf powder was as effective as soap for washing hands when wetted in advance to enable antiseptic and detergent properties from phytochemicals in the leaves.

With all these benefits and properties, the magical Moringa can help you boost your immune system as well as ward off illnesses. Give it a try now but before you do, do consult your doctor or nutritionist.

We hope this article helps you. For more articles on moringa, nutrition et al, check out Healthy Reads or tune in to experts on GOQii Play.

Stay home, stay safe, eat healthy and #BeTheForce