Healthy Living Archives

January 26, 2021 By Sunita Arora Leave a Comment

5 Ways To Keep Your Lungs Healthy

Even though the heart gets a lot of attention, healthy lungs are also crucial for overall health — particularly in light of the coronavirus pandemic. Lung infections often develop as a complication of other chronic illnesses. According to the World Health Organization (WHO), exposure to air pollution results in 4.2 million deaths worldwide each year. Cigarette smoking is the cause of death for one in every five people in the United States. So, lungs should not be taken for granted. Though the body has a natural defense system to protect the lungs, there are some ways to keep your lungs healthy!

How To Keep Your Lungs Healthy

1. Practice Deep Breathing
Although lung capacity can diminish as you age, certain deep breathing exercises can help you breathe better. Breathing exercises can help healthy people as well as those with breathing problems. You can try these two types of deep breathing techniques to keep your lungs healthy.

Diaphragmatic breathing helps in building lung capacity and helps people with COPD. Inhale through your nose for two seconds, feeling the air move into the abdomen and breathe out for two seconds.
Pursed-lip breathing: Breathe in through your nose and then breathe out slowly through pursed lips.

2. Detox Your Lungs
Our lungs are mostly self-cleaning organs but there are certain simple ways which help cleaning lungs, so that they function at an optimum level.

To break down the mucus, start your day with 1-2 crushed cloves of garlic in one tsp of raw honey.
Drink 250ml of lemon water, add a pinch of cayenne pepper and drink it in the morning to loosen up the mucus.
Drink fenugreek seed water and chew the soaked fenugreek seeds to break down the mucus.
Steam inhalation with peppermint and eucalyptus oil for 5 minutes twice a day is an effective way to keep your lungs healthy.
Castor oil has properties to destroy mucus, massaging your chest deeply with warm castor oil is good to cure congestion.

3. Get Fit & Stay Active
Exercise forces the muscles to work harder, which increases the body’s breathing rate, which in turn gives a good supply of oxygen to the muscles. It also helps in improving circulation and making the body more efficient in removing the excess carbon dioxide that the body produces when exercising.

4. Stay Hydrated
The best way to keep your airways moist is to stay well hydrated. Staying well-hydrated is very important if you have breathing problems because it helps the lungs to do their job better. It keeps the mucosal lining in the lungs thin and this thinner lining helps the lungs function better.

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.

Apart from the above therapies, you can add some anti-inflammatory and antioxidant-rich foods to your diet which helps in reducing the inflammation of the lungs. Try adding turmeric, green tea, cherries, blueberries, olives, walnuts, beans and lentils, etc. to keep your lungs healthy!

We hope this article helps you. To know more ways to keep your lungs healthy, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

January 19, 2021 By Yogita Agarwal 3 Comments

Tired All The Time? Start With These Superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness?

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness!

Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well.
Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline.
Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels.
Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer.

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods.

For more on healthy living, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

January 12, 2021 By Roopa Tandur Leave a Comment

Tips To Support Your Immunity During Winter

With the onset of winter, there’s always that one person at home who catches a cold and spreads it to the rest of the family members due to the close proximity. Infections spread easily during winter and given the ongoing pandemic, it has become quite important to support your immunity and avoid cough, cold and flu. But, is there a way to support your immunity naturally? Let’s take a look!

Support Your Immunity Naturally

Improve gut health as your gut is your second brain. Any disturbance in gut health will affect your immune system. Prebiotics and probiotics together help keep the gut healthy. Prebiotics in simple terms is the food that feeds the friendly bacteria in the gut. Garlic, onion, leeks, asparagus, bananas, barley, oats and flax seeds all help increase gut friendly bacteria and improve the immune system. On the other hand, probiotics are living microorganisms which give health benefits when taken orally. Probiotic foods include sauerkraut, yogurt, Kimchi and tempeh.
Eat Seasonal and dark coloured fruits and vegetables which are rich in antioxidants and vitamin C like oranges, sweet lime, amla, guava, apple, sweet potato, ginger, carrot and beetroot. You can also have sea buckthorn juice which is the best known source of vitamin C having 12 times more vitamin C than an orange. These foods help us keep our moisture levels and prevent dryness due to seasonal changes.
Get your daily dose of Vitamin D: As there are less food sources of vitamin D, getting a good amount of sunlight, at least 20 minutes during the day, between 9am to 3pm or including supplements to maintain your vitamin D levels is very important, especially if you are living in an area with severe cold. Low levels of vitamin D can lead to low levels of mood boosting hormone, mood swings and depression.
Supplement your regular diet with immune boosting herbs like ashwagandha, tulsi, turmeric, cinnamon, cardamom, methi seeds and ginger. The list is endless! These foods help us keep warm, improve gut health, reduce inflammation and also manage stress – all of which keeps our immunity at optimum levels.
Get adequate sleep of 7-8 hours: When we sleep, we give our body a chance to repair and restore itself to optimal levels. It helps you gear up for the next day’s activities. Good sleep also means fewer cravings for unhealthy food, better management of stress, less hormonal variations and weight gain.
Have well-balanced meals and avoid junk and unhealthy sweets in large quantities as they cause inflammation and increase your risk of infection. Including a lot of sugar in your diet also reduces the white blood cells ability to attack invaders. Having a lot of sweets also leads to more production of free radicals, which increases inflammation and lowers immunity.
Exercise regularly: Aim for 30 minutes of exercise at least 5 days a week as it improves metabolism and blood circulation. This makes it easy for the body to digest food and improved blood circulation makes it easy for cells to absorb nutrients from it. Exercising regularly also helps improve cardiovascular health, manage BP and avoid many lifestyle diseases. Exercise helps us manage our weight as being overweight impairs immunity.
Quit smoking and keep a check on alcohol intake: Nicotine is known to suppress neutrophil’s ability to kill pathogens, leading to tissue damage and inflammation. Research also proves that the brains of smokers have weaker neuro-immune response to infection and inflammation. Alcohol intake kills the healthy bacteria in the gut, triggering inflammation by altering the microbiome of the gut. It also destroys the cells of the immune system which leads to increased risk of serious infection. Alcohol also disrupts the body’s critical functions as the body does not have the ability to store alcohol as it does with other nutrients like carbohydrates or fats. So the moment one consumes alcohol, all the body’s energy is concentrated in breaking down the alcohol and sending it to the liver for further metabolism.

We hope this article helps you support your immunity and stay strong during winter. Do leave your thoughts in the comments below! For more on immunity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

January 1, 2021 By GOQii 2 Comments

How To Stick To Your New Year Resolutions!

A new year has begun and with it, its once again time to make new resolutions. We’re sure a lot of you have already penned down your new year resolutions but what are these new year resolutions? More often than not, it’s a promise that we make to ourselves or with our near and dear ones to kick one bad habit and imbibe a good change for a better future.

New Year Resolutions Could Be:

Weight loss
Get fit and regular exercise
Eating healthy
Joining yoga class
Giving up smoking
Quitting excessive alcohol consumption
Playing a sport

Largely, I have noticed that most resolutions are around health and lifestyle. What is difficult though is to stick to the resolution made. It’s not easy to keep the enthusiasm going week after week. Especially when you have never played a sport or been active in the past. It’s not easy to maintain the same motivation levels throughout the year. Discipline is hard to come by. Most people don’t feel motivated enough and they give up within few days. It takes focus, planning and determination to stick to resolutions made. It takes the same amount of time to change a particular habit.

Tips To Stick To Your New Year Resolutions

Golden Rule: Make your goal achievable and do not aim for goals which are too difficult to achieve

Once you have decided on your achievable resolution, write it down. Writing it down makes a greater connection between your thinking self and doing self. This makes the resolution more real than it is only in your head.
Change one behaviour at a time. Replacing unhealthy behaviours with healthier ones requires time.
Fitness cannot be your short-term goal.
If you want to eat junk food, think what are the benefits you will derive from it. It’s the same as thinking before making any financial investments. Occasionally you can include a piece of Pizza or a burger but not daily.
If you are looking to reduce 20kg then achieve the target by reducing 2-3kg a month. It is not practical to lose 20kg in 2 months because it took years to accumulate all that fat and it will only go away slowly.
If you want to quit smoking and you are smoking 20 sticks a day, then reduce it gradually. You cannot stop immediately because it will take some time for your body and mind to adapt to the change.
If you intend to start working out, yoga or any other activity in the morning then begin with 3 days a week instead of 7 days a week.
For working out, most have the issue of waking up early. Try to start at a time comfortable to you. If you wake up daily at 8am but plan to start working out at 5am then it will seldom happen because your circadian system will take time to adjust. Instead try to wake up at 7 am which is practical and you will continue for a long time.
Be positive while thinking about your achievable goal. Instead of saying I cannot do something, say I feel much better doing this.
Always tell your near and dear ones about your resolution and seek their support in order to successfully achieve your goal.
Review your progress and reward yourself on the first target achieved

Lastly, we would say do not wait for anything. Every day is a new day. Start working on your resolution immediately. There is the famous saying, “Whatever you want to do tomorrow, do it today and whatever you want to do today, do it now!”

Go right ahead and work on your New Year Resolutions.

#BeTheForce of 2021!