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5 Foods That Will Help You Avoid Acidity

avoid acidityDay in and day out, most of us experience acidity due to an erratic lifestyle, wrong postures, no time to have meals, eating junk or spicy food outside. Acidity is also known as heartburn. Do you know why? Because it actually feels like your chest is on fire! Acidity can be a serious mood killer in any circumstance and it can happen to anybody irrespective of age. So exactly can you avoid acidity? Before we answer that, let’s look at some common triggers: 

  • Staying on empty stomach for too long
  • Having too many cups of tea or coffee a day 
  • Spicy street food
  • Deep fried oily food
  • Junk food consumption containing refined flour
  • Frequent restaurant visits

What Can You Do To Avoid Acidity? 

To avoid acidity, you need to first avoid the above triggers. You can also try these 5 foods below which help in relieving acidity. 

  1. Bananas: This fruit is easily available throughout the year. Its high fiber content strengthens the digestive system. Pectin, found in bananas, moves the residues through the digestive tract which actually helps one avoid acidity. 
  2. Ginger: is a natural treatment for acidity due to its anti-inflammatory properties. Ginger juice can be extracted and 2-3 drops or 1tsp of ginger juice can be consumed as ginger shot post meals to relieve acidity. Another way to consume ginger is by making ginger tea.
  3. Yogurt: also has a soothing effect on our digestive system as it helps coating the lining of the digestive tract. Also it contains probiotics which are healthy gut bacteria that aid digestion. Consuming curd/yogurt is a proven remedy for acid reflux. 
  4. Aloe Vera: not only soothes the skin but our gut as well. Due to its anti-inflammatory properties, it helps you avoid acidity. Drink 5-10ml of aloe vera juice everyday on an empty stomach for good results.
  5. Fennel Seeds (Saunf): are loaded with anti-inflammatory properties and they also aid good digestion, reducing the symptoms of acidity easily. Consume about 1tsp of fennel seeds post meals. It will not only improve digestion, but also help you fight against acidity. It works great as a good mouth freshener too.

So keep these easily available foods ready with you to avoid acidity. Do remember to avoid the triggers as well, as prevention is always better than cure. We hope this article helps you. If you’re suffering from acidity, try them out and let us know your experience in the comments below.

For more home remedies on acidity, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Effective Home Remedies For Sinus Congestion

sinus congestion If you’ve suffered from sinus congestion at any point in your life, you’re well aware of how painful an experience it can be. Let’s deep dive into what it exactly is as well as learn some home remedies for sinus congestion.

What is Sinus Congestion?

Sinus congestion is a condition in which the cavities around your nasal passage get inflamed and congested. Symptoms appear in the form of a stuffy nose, pain around the nose, cheeks, jaw or forehead. One may even experience swollen or watery eyes and a sore throat. There’s a surge in sinus congestion cases during winters primarily due to the dry, cold weather accompanied by an increase in pollutants and allergens in the environment. If there are no obstructive pathologies for the sinus blockage like polyps or deviated nasal septum, then a few home remedies for sinus congestion can help us soothe the inflamed nasal passage and reduce the intensity of the symptoms.

Effective Home Remedies You Should Try

1. Maintain Humidity: Dryness in cold weather is amplified when you are using a room heater. Dry air makes the mucus thick. This clogs sinus cavities and causes pain and pressure on the surrounding tissues. Using a humidifier while running a room heater and keeping yourself hydrated can help in reducing the viscosity of the mucus, making it easy to drain it out and open the cavities up.

2. Drink Warm Fluids: Warming your body with hot soups, curries and teas is an ancient measure, followed traditionally and ritually for ages! This is found to be quite effective in alleviating the symptoms of sinus congestion. Here are a few simple remedies which can be easily prepared at home:

  • Ginger-Turmeric Tea: Boil one-quarter teaspoon of dry ginger and turmeric in one cup of water and have that tea by adding lemon and pepper. It is very effective in soothing the sore respiratory mucosa and boosting immunity levels.
  • Immunity Booster: Take 2 black peppers, 2 cloves, 2 cardamoms, a small piece of cinnamon, small piece of ginger, Tulsi leaves, 2 garlic cloves and ½ teaspoon of ajwain. Boil it till the water becomes half in quantity, strain it and then have it hot with honey (preferably organic). Have this immunity booster drink two to three times a day. It will help you fight off various bacterial and viral infections.
  • Whole Leaves Green Tea: Being rich in antioxidants and polyphenols, green tea is found to be one of the most effective immunity booster and detox drink!

3. Warm Compresses: Apply warm compresses by covering your face with a clean, warm and wet cloth which will moisten the nasal passages, thin out the mucus plug and help in easing its drain, thus opening the cavities up!

4. Steam Inhalation: Steam inhalation is found to be quite effective in moistening the air passages and reducing the congestion by loosening the mucus. Use a bowl of hot water, add a few drops of an essential oil like menthol, eucalyptus or lemon juice and cover yourself with a thick towel to trap the steam inside!

5. Nasal Irrigation: Nasal irrigation simply means flushing out the nasal pathway with a saline solution. It helps remove allergens, irritants and excess mucus! You can use a nasal irrigation system like a Neti Pot, squeeze bottle or bulb syringes filled with saline solution, which you can get at a medical store. You can also make a saline solution at home by mixing 3 teaspoons of salt and 1 teaspoon of baking soda. Use sea salt or pickling salt and not iodized salt or table salt which is added with additives. Store it in airtight container!

  • How to Do Saline Irrigation: Put the above mixture into a clean Neti Pot or bulb syringe and stand near a sink. Place the spout in the top nostril and pour or gently spray a liberal amount of solution into one nostril, while tilting the head at 45 degrees, so that it flows through the nasal cavity and out of the other nostril! Blow your nose to get rid of any remaining water. Repeat the process on the other nostril.

6. Eliminate the Causative Factors: Factors which can aggravate the symptoms are allergens like smoke, dust particles, perfumes, hair spray, cleaning products and anything which releases fumes! Try to keep the air around you clean from all these irritants!

While these home remedies for sinus congestion are effective, they only tackle the symptoms. If the issue persists, you should consult your doctor. For more home remedies, you can check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Should You Follow Veganism?

veganismVeganism has spread like wildfire in India and is being followed by numerous people! For those who do not know, Veganism is a strict vegetarian diet which excludes milk, eggs, and dairy products. In fact, it excludes any other animal-derived ingredients such as honey which makes it different from a vegetarian diet. But, I often get to hear mixed reviews about following it.

Positives of a Vegan Diet

Do you know that every vegan saves nearly 200 animals per year? What’s better than saving animals on this planet? Veganism is a great way to shed extra kilos as well. Unlike other fad diets, veganism does not leave you tired. It allows you to keep extra fat off and gives you plenty of energy. This also promotes healthier living, reduced risk of any heart disease, cancer, diabetes, blood pressure issues and so on. Being vegan also helps one feed the world. When you opt for grains over animal products, you help many farmers earn their daily bread!

What Are Some of the Issues With It?

Talking about some negatives, following a plant-based way of life can be extremely difficult! Primarily, you are not left with many food options to enjoy. Grocery shopping gets difficult while looking for vegan options because those options are either unavailable or heavy on the pocket.

Traveling also becomes difficult as they can’t eat or drink anything on the go and will have to prepare well in advance. Most importantly, going vegan can make one protein deficient unless you can gain access to vegan sources of protein such as beans, nuts, seeds, tofu, chickpeas, lentils and some legumes which are limited in itself. Along with it, Vitamin B12 deficiency is very common in vegans and they end up depending on supplements for it.

It is Your Choice!

Choosing Veganism is totally up to you! If you want to do something for our environment, then go ahead! You have probably made the right choice but ensure that you are opting for the right food and avoiding deficiencies. If you want to follow veganism, do it because you want to and not because it is a trend or because of peer pressure.

In the same vein, if you are a foodie, you love eating and tasting different cuisines, following a vegan diet might not be the best choice for you. If you’re afraid of weight gain, remember that one can lose weight even while following a balanced diet.

We hope this article helps! If you do end up going Vegan, start with this delicious Almond Milk which is dairy-free and vegan-friendly! If you need help with learning more about veganism or how to get the most out of your vegan diet, subscribe for Personalised Health Coaching and speak to an expert now: https://goqiiapp.page.link/bsr

Leave your thoughts in the comments below and wish all my vegan folks out there a Happy Vegan Day!

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How a Healthy Lifestyle Can Reduce Your Stroke Risk: The Importance of Exercise, Diet, and Stress Management

stroke

Imagine waking up one morning and feeling a sudden numbness or weakness on one side of your body. Your speech is slurred, and you have trouble understanding others. These are all classic symptoms of a stroke, a medical emergency that can have devastating consequences.

A stroke occurs when a blood vessel that delivers oxygen and nutrients to the brain is either blocked or ruptured. However, the risk of stroke can be greatly reduced through lifestyle changes. By controlling your blood pressure and embracing healthy habits—such as a balanced diet, regular exercise, and effective stress management—you can significantly lower the chances of stroke, disability, or even death. Let’s explore how these changes can enhance your overall well-being.

Keep Moving: The Importance of Exercise

Physical activity is crucial for preventing strokes. It helps improve blood vessel function and tackles several risk factors directly.

 Why Exercise Matters:

  • Manage Risk Factors: Regular exercise can help control conditions like high blood pressure, high cholesterol, diabetes, and obesity. It also reduces the likelihood of binge drinking and smoking.
  • Boost Heart Health: Both moderate and high-intensity workouts can increase levels of good cholesterol (HDL-C), which is beneficial for your heart.

How to Get Started: Aim for at least 30 minutes of moderate exercise three to five times a week. If you’re short on time, try fitting in 10-minute bursts of activity throughout your day, like during breaks between meetings.

Feed Your Body: The Role of Diet

A healthy diet can help control many stroke risk factors, including high inflammation and diabetes. 

What to Include:

  • Fruits and Vegetables: Aim for 4 to 5 servings a day to support heart health and maintain a healthy weight.
  • Omega-3 Fatty Acids: Include flaxseeds, walnuts, or chia seeds, or eat two to three servings of oily fish weekly, like salmon or herring.
  • Fiber-Rich Whole Grains: These provide essential nutrients and fiber that are good for your heart.

What to Avoid:

  • High Sodium: Too much salt can lead to high blood pressure, increasing stroke risk.
  • No Smoking: Quit smoking and avoid secondhand smoke, which can damage your arteries.
  • Alcohol: It is advisable to limit/avoid alcohol

Discover Your Zen: Managing Stress

Stress is a significant factor that can increase stroke risk, both in the short and long term. The good news is that there are effective ways to manage stress.

Mindfulness Matters: Being present and engaged in your surroundings can enhance your mental well-being and reduce stress.

Breathing Techniques:

Deep Breathing: Find a comfortable position, inhale deeply through your nose, hold for a count of five, and then exhale slowly through your nose. Repeat this 3-5 times to calm your mind.

  • Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, beginning with your toes and gradually moving up to your head. This method can aid in releasing tension and fostering a sense of relaxation.
  • Building a Support System
    Creating a strong network of relationships can provide emotional support and help you manage stress more effectively. Surrounding yourself with friends and family who encourage healthy habits can make a significant difference in your lifestyle choices.

Thus, incorporating regular exercise, a balanced diet, and effective stress management into your daily routine can play a crucial role in reducing the risk of stroke. Even small, consistent changes can lead to significant improvements in your overall health. Make your well-being a priority and don’t hesitate to seek support from those around you. Remember, your health is always worth the effort!

If these tips helped, let us know in the comments! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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