Trupti Hingad, Author at GOQii

August 8, 2019 By Trupti Hingad 41 Comments

Foods That Help Cure Sinusitis!

Have you woken up one morning with terrible pain in your forehead or between your eyes? To add to this agony, you experience a swelling face, stuffy nose and congestion. Your upper teeth hurt and it feels like your head is about to explode! If you have these symptoms, it is an indication of Sinusitis!

What is Sinusitis?

Sinus points are basically air spaces in your skull lined with mucous membranes. Most people have four sets of nasal sinuses.

Two in the forehead above the eyes
One inside each cheekbone
A group of them, called the Ethmoid Sinuses, behind the bridge of the nose
Another group behind the nose and underneath the brain called the Sphenoid Sinuses

These sinus points are like fingerprints. If there is an infection in these points, it leads to a condition called Sinusitis. Basically, it is an inflammation of the sinus cavity due to a virus, bacteria or fungus. Tiny hair-like structures called Cilia move mucus across Sinus Membranes, towards an exit.

All of your sinus cavities connect to your nose to allow a free exchange of air and mucus. Infections or allergies affect the sinus tissues, making them inflamed, red and swollen. But don’t worry, nature is loaded with remedies for most conditions!

Foods That Help Cure Sinusitis

Spicy Foods: Hot spices like pepper, chillis (capsicum), jalapenos, relieve sinus congestion as they help release the mucus that causes a stuffed nose. Spicy foods help in opening the sinus cavity and promote the restoration of normal breathing.
Garlic: contains an enzyme called Allicin that destroys bacteria and viruses that cause Sinusitis.
Vitamin E: found in nuts, seeds and vegetable oils helps you get rid of a sinus congestion.
Zinc: in Lean Meat, Poultry, Licorice and Seafood helps in relieving a congestion.
Warm Herbal Teas: like Peppermint, Ginger, Licorice and Holy Basil (Tulsi) teas are some of the best for your sinuses and throat during a bout of Sinusitis. Tea moistens mucus membrane, helping to clear the sinus network.
Chicken Soup: contains an amino acid called cysteine that causes a runny nose and clears out the nasal congestion.
Leafy Green Veggies, tomatoes, oranges, yellow fruits and veggies contain Vitamin A that helps build a healthy mucus membrane.
Grapefruits, Oranges and Lemon are rich in Vitamin C and antioxidants. Thus, they help clear a sinus congestion. Oxidation damage can contribute to Chronic Sinusitis. Antioxidants protect the mucus membranes from free radical damage.
Pineapple is rich in antioxidants which protect the delicate mucus membranes from damage. Bromelain, an enzyme found in pineapple, breaks down the junk that builds up in sinuses and reduces inflammation.
Coconut Oil is very good at reducing inflammation and also in killing many bacteria, viruses, and fungi. Try oil pulling with a spoonful of coconut oil and you’ll notice your sinuses clear up. Simply swish around a spoonful of it for five to ten minutes and spit it out.
Turmeric/Ginger Root: Turmeric root is wonderful, fragrant and contains natural anti-inflammatory Curcumin. This spice is also an antioxidant. When combined with spicy ginger root and brewed for hot tea, this combination can help loosen mucus from clogged nasal passages, alleviate sinus pressure, and make you feel better all around. Ginger root also has the added bonus of calming an upset stomach – a frequent side-effect of excessive night time sinus drainage.
Apple Cider Vinegar: acts as a boon for sinus infections. Firstly, it is a natural antibacterial, antiviral, anti-fungal and anti-inflammatory that can kill the destructive microorganisms which cause the infection. Secondly, it helps the body maintain a healthy alkaline pH level, which helps breaking up mucus and discourage the proliferation of the condition.

Worst Foods For a Sinus Infection

Caffeine weakens your adrenal glands and causes sinus congestion
Fried foods/Processed foods containing additives are best avoided during a sinus infection
Foods with high sugar content, especially ice cream, worsen a sinus infection
Refined carbs like bread, pasta, and rice do not help during sinus congestions
Fermented foods like cheese worsen sinus
Starchy heavy foods like noodles are not for people with a sinus problem
Milk is known to worsen a sinus congestion as it thickens mucus and promotes microbial growth
Foods high in saturated fats like egg yolk and meat are to be avoided during a sinus infection

Keep your sinus clean and relax, breathe refresh and stay healthy! We hope this article helped you. Please do leave your thoughts in the comments below!

#BeTheForce

December 30, 2018 By Trupti Hingad 1 Comment

BAJRA—THE WINTER FOOD!

As winter has set in full swing from the mid of this month, we end up having sips of coffee and cuddle up in our blankets/sweaters. While the caffeine can give instant high, why not eat foods that can keep you energetic and regulate your body temperature. During winters, we tend to feel hungrier and body engine works better. I remember being given Bajra Roti with ghee and jaggery in winters as it produces heat in the body (Thermogenic effect).

Bajra also called as PEARL MILLET is packed with nutrients and has various health benefits.

It is the perfect satisfying meal and simply delicious. The Staple diet across Maharashtra, Gujarat and Rajasthan. It gives you satiating feeling faster and releases energy slowly keeping you full for longer periods.

100gm of Bajra has about approx 370 calories, 4.2gm fat, 11gm of protein, 5mg of sodium, 196mg of potassium and 9gm of dietary fibre.

This millet has low Glycemic Index and is considered good for diabetics. Its insoluble fibre helps in the slow release of carbs into your system, thus, providing energy for a longer period of time and keep blood sugar levels under check. Bajra has high amounts of magnesium in it, due to which it helps control the glucose receptors in the body.

It is good for the heart too. Since it is rich in magnesium, it helps your cardiovascular system by lowering your blood pressure, which in turn helps reduce the chances of heart attack or stroke. Moreover, bajra also contains high amounts of potassium which makes it a good vasodilator.

Bajra is also known for controlling the cholesterol levels. This is because it contains a lot of fibre, which goes a long way in lowering the bad cholesterol in your bloodstream.

This Millet is filled with a ton of fibre. It helps to get regular and better bowel movements as it bulks up the stool and stimulates peristalsis, which moves it to the colon. It also avoids any digestive issues.

Another great benefit of eating bajra is that it detoxifies your body. It is filled with antioxidants which help in getting rid of free radicals from your body. It also contains catechins like quercetin that help keep the kidney and liver functioning properly by excreting the toxins from the body.

Bajra is rich in vitamin B components. Rich in Vitamin B (Niacin, Riboflavin, Thiamine, pantothenic acid, pyridoxine, folate) that is B1, B2, B3, B5, B6, B9, it also has minerals such as iron, potassium, magnesium, manganese, copper, zinc and selenium making it a well-enriched meal by itself. This means that it helps to break down the carbohydrates and fat in your body.

It does not contain any vitamin A, C, D, or B12 in it. It is gluten-free. So good for people with celiac disease

Bajra is good for muscles too. One of the best ways that bajra impacts your muscular system is that it allows your muscles to become leaner and stronger over time. Bajra is not only good for health but also for the skin. It contains zinc which repairs skin and slows down the ageing process.

Bajra can be used in various forms to enjoy this winter. You can try making Bajra roti ( flat Bread), Bajra Khakhra or Bajra Carrot-Onion Uttapam, Bajra Khichdi or Bajra Fritters.

When ground into powder form, mixed with water and boiled makes a perfect porridge. A sustainable meal for the children and elder who are unable to eat.

Roughly grounded Bajra cooked with yoghurt and water for hours on a slow flame tempered with asafoetida (Hing) and fennel is a Rajasthani delicacy called the “Ghaat”. A staple diet to sustain the cold in the desert regions

Powdered Bajra mixed with rice paste fermented with sour curds can be used to make Uttapams or even steamed as Idlis, a healthy south Indian variety.

If you have known the importance of whole grains, then you should make a conscious effort to include Bajra in your diet.

So, forget that Fancy Quinoa and get to basics, add this millet in your diet plan and reap its benefits.

–

December 16, 2018 By Trupti Hingad 1 Comment

A Cereal Breakfast – WHY IT’S THE BEST WAY TO START THE DAY!!!

Good Morning begins here….

I do not need to explain to you what Breakfast means. It has been iterated many times on this platform that it is one of the most important meal of the day. Still the phenomenon of skipping this meal is widely prevalent across the globe. People skipping breakfast is higher among those living in the metros such as Mumbai, Delhi, Kolkata and the likes.

First thing in the morning, the body is low on energy reserves and needs fuel in the form of breakfast. Hence, skipping it can impact general health both in short and the long term.

Few benefits of breakfast to highlight its importance:

-It helps support brain function.

-It can improve nutrient intakes

-It helps to maintain weight

-It improves metabolism

-It promotes physical and mental well-being.

But, then the question arises- What does one have daily in the breakfast? Some examples of balanced breakfast are whole grain cereal with toned milk and 1 fruit, or bowl of puffed rice (Poha), toned milk and few cubes of papaya or whole grain bread sandwich with veggies , 1 fruit and toned milk or oats porridge with dates , raisins apple and almonds.

According to me, Cereal is the best breakfast. Most Indians staple diet is mostly based on cereals. I remember the days of my childhood, when my grandma used to give me cereal breakfast(wheat flour cooked in milk)and that used to keep me energetic throughout the day.

The word “cereal comes from the word ‘ceres’ meaning the ancient Roman goddess of the harvest.It is food derived from any plant in the grass family that yields edible grain or seed.

It is people’s basic food since Neolithic times, following the birth of agriculture.Wheat, Millet, Oats, Corn, Rice, Barley, Rye comes under cereal category.Research shows that eating a cereal breakfast can help kick-start our metabolism and set us up for a more successful day.

This is not restricted to this, eating cereal breakfast has lot more benefits:

1. Cereal eaters beat breakfast skippers in terms of BMI(body mass index)

2. It can help reduce disease risk factors: obesity and overweight are major risk factors for all lifestyle disorders. It helps to reduce the same.

3. Eating cereal break-fast can improve nutrient intakes:.Cereal taken along with milk gives carbohydrates, protein, fat, vitamins and minerals too especially vitamin B complex and iron and also gives a good amount of fiber. It is a simple, safe and inexpensive way to give required nutrition to a pregnant woman. Also, elderly get the required nutrition with such breakfast with fewer calories, as calorie needs declines with age but not nutrient needs.

4. It may help promote future health: The type of breakfast chosen may impact cardiometabolic risk. More frequent cereal consumption in children is associated with lower waist to height ratio, total cholesterol, and LdL cholesterol.

5. Cereal enhances general well-being:People who eat regular BF get less stressed, less anxious, and less likely to be depressed.

6. Cereal is typically a low fat, cholesterol free food which fits into healthy eating recommendations

7. Cereal is relatively low in calories and nutrient dense. An average serving of cereal with skim milk has fewer calories compared to other breakfast choices.

8. Cereal helps to incorporate milk into the diet. If eaten with milk, it is a terrific gateway to calcium, vitamin D, and protein. In fact, a bowl of high fiber cereal with skim milk has more than twice the calcium of a breakfast of toast and juice.And cereal is one of the top contributors for iron, thiamine, folate, vitamin C, riboflavin, niacin, magnesium, zinc, and potassium, bringing essential nutrients to your breakfast table each morning.

But the next question that comes up in the mind- Is it fine to eat ‘Ready to Eat’ breakfast cereals?

There has been a lot of misinformation floating around about breakfast cereals. It’s so convenient and easy to prepare – even the kids can help out, making it a great breakfast option for busy families.

The amount of sugar contributed by ready to eat cereals is just 4% of the total daily intake of sugars. Did you know that a glass of orange juice (125ml) has the same sugar content as a 30g serving of cornflakes?

Taste matters: If the food is unacceptable, it will not be eaten and unless it is eaten it cannot give nutrients. Even though it contains a slight amount of sugar, it doesn’t lead to tooth decay and dental problems.

Children who eat cereals at breakfast are likely to meet their recommendations of calcium and folic acid than those who eat non-cereal breakfast.

Taking sugar out of these cereals does not typically reduce the calories. So, if we remove a gram of sucrose, it lowers sugar content by one gram but, it does not affect the calorie level since the sugar is often replaced by one gram of starch to maintain the texture.

Ready to eat cereal contains less than one-half the sodium of many popular breakfast items and also the very small percentage of the total sodium in the diet.

Last but not the least beneficial component of cereal is fiber. It helps to protect against colon cancer, breast cancer, reduce the risk of Dm, coronary events, bulkier stools

So, if, you are always short of time, snoozing the alarm and waking up late….just pour a cup of milk over two tablespoons of your favorite cereal, sprinkle some nuts or fruits and get yourself nourished.

Hence, let’s take five minutes off to relax and prepare for the day with a bowl of cereal , milk and fruit and ensure a POSITIVE start of the day!!!

November 12, 2018 By Trupti Hingad 2 Comments

The Happy Hormone Journal

Stress is a very common component of our everyday life. Staying happy amidst our busy schedules has become almost impossible. Everybody wants to be happy and we often find ourselves pursuing this emotion in various ways. Did you know that these emotions are the result of chemical reactions in the brain? The human body has 4 natural built-in mood-enhancing chemicals, which help combat stress and relieve pain keeping you happy and positive.

What are happy hormones? Why do they make us happy? How do we get more of these in our system?

The four happy hormones are Dopamine, Oxytocin, Serotonin and Endorphin (DOSE).

DOPAMINE: This is one of the chemical signals that pass information from one neuron to the next. Dopamine is released during pleasurable moments or situations and helps to regulate how pleasure is perceived and experienced. Dopamine is also responsible for our motivation, concentration, pleasure, bliss and euphoria.

How can you boost your Dopamine level:-

Limit your sugar intake: Although sugar is linked with raising dopamine levels, the “high” achieved is only temporary and is linked to a wide array or illnesses.
Limit caffeine intake: Yes, caffeine can also raise dopamine levels but studies show that increased caffeine intake can actually cause an increase in tolerance and can lead to lowered or even diminished dopamine release in the long run.
Connect with others: Human contact such as hugs from your kids, kisses from your spouse, or even simply shaking hands with a friend or colleague is enough to boost dopamine levels.
Meditate: Meditation and mindfulness helps the body relax through deep breathing and calming of the nervous system. This in turn helps with the release of dopamine.
Listen to music: Listening to the music you enjoy helps trigger our pleasure centre thereby releasing dopamine.

OXYTOCIN:

This hormone and neurotransmitter is best known for its role in breastfeeding and childbirth. It’s produced in the hypothalamus and females have been shown to have higher levels than males. Oxytocin has been linked to higher self- esteem, trust, optimism and can help lower stress and blood pressure.

How to boost Oxytocin:-

Cry: Suppressing ones emotions can lead to lower oxytocin levels which can cause stress as well as various physical issues within the body. We often hear that a good cry can help us heal both emotionally and physically. It’s true!
Give: This can be in the form of volunteering or simply making a generous donation. The act of giving and/or bonding with others can help increase oxytocin levels and make us feel good overall.
Physical Touch: Oxytocin helps to trigger the reward system in our brain when we are in healthy and loving relationships. It is also released during orgasms in both men and women.
Encouragement: Whether we are getting it, or giving it, words of encouragement go a long way in the release of oxytocin. Compliment and encourage one another at every chance you get!

SEROTONIN:

Do you feel imbalanced? Do you have depression, anxiety, hot flashes, night sweats, bipolar disorder, migraines, insomnia, PMS, or chronic pain? The cause of all these symptoms is a neurotransmitter imbalance.

Like dopamine, serotonin is also a neurotransmitter. While dopamine is responsible for our excitement and motivation, serotonin is responsible for calming us, suppressing pain, and regulating our mood and sleep cycles. This hormone is found mainly in the gastrointestinal tract, platelets, and the nervous system. Serotonin also controls appetite and reduces your sensitivity to pain.

How to boost Serotonin:-

1. Aroma massage: Regular body massages can help lower the stress hormone cortisol, and help increase both dopamine and serotonin levels in the brain/body.
Positive affirmations: Regularly reciting positive affirmations can help almost re-wire your thinking. Numerous studies show the effects of positive thinking can help with serotonin synthesis while lowering cortisol levels.
Good vitamin B Intake: Vitamin B6 and B12 are directly linked to lowered levels of depression and when taken regularly, can help boost overall feelings of well-being. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (excluding citrus). Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.
Gardening: This one may seem strange but studies show that microbes contained in the soil can lead to a rise in serotonin simply through inhalation.

ENDORPHINS:

These are chemical compounds which are produced in the human body and interact with receptors in the brain. They help to reduce pain, increase focus, and improve your overall mood. It also helps boost energy, confidence, and makes all of the daily stressors of life much easier to cope with. Today, we produce endorphins when exercising our anaerobic zones. Anaerobic exercise helps us to cope with chronic pains by activating our body’s natural painkillers. Hence exercise is one of the many ways of boosting Endorphins.

How to boost Endorphin:-

Laughter: Not only does laughter boost serotonin levels but also helps to increase pain tolerance levels.
Healthy eating habits: Increase your consumption of protein, healthy fats, and plant based food while limiting alcohol and caffeine. If you supply the necessary amino acids the body will restore balance and you will have improved health and moods.
3. Sunshine exposure: Regularly spending time outdoors in the sun can regulate the release of endorphins. The best time is to expose the body to the Sun is from 10am to 1pm.
Aromatherapy: Soothing scents such as those found in essential oils can help with the release of endorphins in the body.

So keep smiling, stay positive and keep these hormones levels at the peak!