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5 Ways To Keep Your Lungs Healthy

keep your lungs healthyWhile the heart often gets much attention, healthy lungs are equally important for overall well-being. Lung infections can arise as complications of other chronic conditions, and maintaining lung health is critical. According to the World Health Organization (WHO), exposure to air pollution contributes to 4.2 million deaths worldwide each year. Additionally, cigarette smoking is responsible for one in every five deaths in the United States. Although the body has natural defenses to protect the lungs, there are additional steps we can take to keep them functioning optimally.

How To Keep Your Lungs Healthy 

1. Practice Deep Breathing
Lung capacity tends to diminish as we age, but specific deep breathing exercises can help maintain lung function. Breathing exercises benefit both healthy individuals and those with respiratory issues. Two effective techniques include:

  • Diaphragmatic breathing: This technique helps build lung capacity and is particularly beneficial for individuals with COPD. Inhale through your nose for two seconds, allowing air to fill the abdomen, and exhale for two seconds.
  • Pursed-lip breathing: Inhale through your nose and exhale slowly through pursed lips. This technique can help improve air exchange.

2. Detox Your Lungs
Though our lungs are self-cleaning organs, a few simple practices can enhance lung function:

  • Garlic and honey: Start your day with 1-2 crushed cloves of garlic with a tsp of raw honey to help break down mucus.
  • Lemon water and cayenne pepper: Drink 250ml of lemon water with a pinch of cayenne pepper in the morning to loosen mucus. 
  • Fenugreek seed water: Drinking fenugreek seed water and chewing the soaked seeds can aid in clearing mucus. 
  • Steam inhalation: Inhale steam with peppermint and eucalyptus oil for 5 minutes twice daily.
  • Castor oil massage: Massaging your chest with warm castor oil can help alleviate congestion and clear mucus.

3. Get Fit & Stay Active
Regular exercise strengthens the muscles and increases the body’s need for oxygen, leading to an increased breathing rate. This process improves circulation and helps the body eliminate excess carbon dioxide produced during exercise. Staying active keeps your lungs healthy and enhances overall respiratory function.

4. Stay Hydrated
Keeping your airways moist is essential for optimal lung function, especially for those with breathing problems. Staying well-hydrated ensures the mucosal lining in the lungs remains thin, allowing them to function more effectively.

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.

In addition to these practices, incorporating anti-inflammatory and antioxidant-rich foods into your diet can further support lung health. Include foods like turmeric, green tea, cherries, blueberries, olives, walnuts, beans, and lentils to help reduce lung inflammation.

We hope this article helps you. To know more ways to keep your lungs healthy, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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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Why Reading Would Make An Awesome Hobby

reading-book“Books are the quietest and most constant of friends; they are the most accessible and wisest of counselors, and the most patient of teachers.” ― Charles William Eliot

This quote rings true for many book lovers. Reading has always been one of my greatest passions. I can do without TV and my phone, but not without my books. I even have a small library of my own and always keep a book or two by my bedside. Adopting the habit of reading has enriched my life in numerous ways. I highly recommend reading as a hobby to everyone. But what makes it so special? Let’s take a look:

  • Treasure of knowledge: You can lose material possessions, but never the knowledge you gain. Books provide a wealth of information that you can apply in your daily life to tackle various challenges. This knowledge can be shared and spread, creating a chain reaction of learning.
  • Improved vocabulary: Articulating knowledge effectively is essential, and reading exposes you to a vast range of words. As you develop the habit of reading, your daily vocabulary expands. A strong vocabulary boosts self-confidence and can enhance your professional prospects. Reading also offers exposure to non-native languages, broadening your linguistic skills.
  • Enhanced writing skills: Exposure to a wide variety of words and writing styles makes writing easier. By reading the works of various authors, you can refine your own writing skills.
  • Improved memory: It’s a well-known fact that if you don’t use your memory, you lose it. Reading requires you to remember characters, storylines, and events in chronological order, which exercises your brain. Creating new memories forges new brain pathways and strengthens existing ones, aiding in short-term memory recall and stabilizing your mood.
  • Reduced risk of Alzheimer’s and Dementia: Reading is a stimulating activity for the brain cells. Research shows that people who engage in activities like reading are less likely to develop Alzheimer’s disease or dementia compared to those who don’t. So, keep your brain active by reading regularly.
  • Improved concentration and focus: Reading demands sustained focus, which helps improve concentration. Unlike multitasking with digital information, reading a book engrosses you completely, teaching you to focus on one task at a time.
  • Enhanced analytical thinking: Books often present complex situations that require analysis. This helps improve your analytical skills, allowing you to think critically, consider facts, form opinions, and solve problems.
  • Deepens fundamental understanding: Reading about a subject can provide a deeper understanding than formal education sometimes can. Unlike classroom learning, reading allows you to learn at your own pace.
  • Reduces stress and promotes tranquility: Many avid readers unwind at the end of a long day by curling up with a good book. Reading is a great stress buster. Turn off the TV and other electronic devices, and pick up a book. Reading can also promote inner peace, lower blood pressure, and improve the mood of those with mild mental health issues.
  • Affordable or free entertainment: Books are an inexpensive form of entertainment. While some books can be pricey, local libraries and online resources offer access to a wide variety of genres for free or at a lower cost. E-books are also a convenient option for avid readers.

So, pick up a book and dive into the world of reading. As Sherman Alexie wisely said, “If one reads enough books, one has a fighting chance. Or better, one’s chances of survival increase with each book one reads.”

If this article resonated with you, share your thoughts in the comments below! You can also get personalized guidance on building healthy habits by subscribing to GOQii’s Personalised Health Coaching here.

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8 Home Remedies For Dry Cough

remedies for dry coughWith the increasing pollution levels, exposure to chemicals, and the unpleasant viral infections & flu, it’s no surprise if you’re searching for home remedies for dry cough. A dry cough is a nonproductive cough that doesn’t produce phlegm or mucus and is generally caused by viral infections and allergies. It is crucial to consult a doctor to find the underlying cause of cough. Along with prescribed medications and treatment, you can also try a couple of home remedies to find relief.

  1. Golden Milk (Turmeric Latte): Also known as Haldi ka Doodh in India, this traditional drink is now popular globally and can often be found as a turmeric latte in cafés. It combines turmeric’s powerful anti-inflammatory and antibacterial properties with warm milk, offering relief from dry cough symptoms. Drink a cup before bed for best results.
  2. Honey Tea: Honey is a key ingredient in many home remedies due to its anti-inflammatory properties that help soothe the throat. You can use honey in various ways, such as adding a teaspoon to warm milk or water. You can also just have a spoonful before going to bed.
  3. Spiced Tea (Masala Chai): This traditional Indian beverage combines black tea with warming spices like cinnamon, cardamom, cloves, and black pepper. It’s not just comforting—it has antioxidant and anti-inflammatory properties that can help soothe a dry, irritated throat. The spices also help combat the effects of pollution and seasonal changes.
  4. Ginger: Ginger eases a dry or asthmatic cough due to its anti-inflammatory properties. It also relieves nausea and pain. Prepare a soothing ginger tea by adding 20–40g of fresh ginger slices to a cup of boiling water. Allow it to steep for a few minutes before sipping. Add honey or lemon juice to improve the taste and further soothe the cough.
  5. Lukewarm Salt-Water Gargle: Gargling is one of the most common home remedies for dry cough. For relief, try gargling with lukewarm salt water. This soothes the throat by adding moisture to it. Add half a teaspoon of salt to a cup of lukewarm water until it dissolves completely. Let the mixture sit at the back of the throat for a few seconds before spitting it out. Gargle with salt water three times a day until the cough improves.
  6. Eucalyptus Oil: Eucalyptus oil has natural healing properties that can help relieve dry coughs. Use eucalyptus oil to decongest your throat. This oil promotes vitality and helps treat infections. Add eucalyptus oil to a cotton cloth piece and keep it near your nose and mouth. Alternatively, add 2-3 drops to hot water and inhale the steam.
  7. Bromelain: Bromelain is an enzyme found in pineapples. It has anti-inflammatory properties and may also have mucolytic properties, meaning it can break down mucus and remove it from the body. Drink pineapple juice daily to reduce mucus in the throat and suppress coughing.

Warm liquids to Find Relief from Dry Cough

Staying hydrated is essential when you have a dry cough. Warm liquids can reduce the symptoms of a sore throat and cough, providing immediate relief. Hot beverages that may be helpful include:

  • Clear broths
  • Herbal teas
  • Decaffeinated black tea
  • Warm water

If you haven’t noticed any improvement in your dry cough even after 7 days, it is necessary to consult your doctor. Home remedies for dry cough can be an added measure but not a permanent solution for a persistent cough.

We hope these home remedies for dry cough help you find relief! Is there a personal home remedy that works for you? Share it with us in the comments below!

To know more home remedies, ask your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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A Complete Guide To The Benefits Of Oil Pulling

oil pullingImmunity has always been a cornerstone of a healthy and disease-free body. One ancient Ayurvedic practice that plays a significant role in enhancing immunity and promoting overall health is oil pulling.

What Is Oil Pulling? 

Oil pulling, known as Kalava in Ayurveda, is an age-old practice that has been used for centuries to improve oral health and boost immunity. This method is believed to help prevent more than thirty systemic diseases when practiced regularly.

The oral cavity harbors billions of microorganisms, some of which contribute to the development of systemic diseases. Oil pulling involves swishing edible oil around the mouth continuously for 20 minutes, similar to using a mouthwash. According to Ayurveda, the tongue is connected to every organ in the body. Swishing oil in the mouth for an extended period draws out impurities before they can recirculate and spread throughout the body.

How To Do It? 

Oil pulling is simple, has no side effects, and requires just one ingredient. Here’s how you can do it:

  1. Take 1 tbsp of coconut oil.
  2. Swish it around in your mouth, between teeth, over gums, tongue, towards the cheeks for 20 minutes.
  3. Spit out the oil and rinse your mouth well with water.

Caution: Oil may thicken and clog your drain, so it’s best to spit it into a dustbin. Also, children should avoid this practice as they may accidentally swallow the oil.

If you find it difficult to swish oil for the full 20 minutes initially, start with 5 minutes and gradually build up to 15–20 minutes. Coconut oil contains lauric acid, which has proven anti-inflammatory properties and can kill harmful pathogens like bacteria, viruses, and fungi. The best time to practice oil pulling is early morning before drinking water, as the body detoxifies during sleep, and the tongue gets coated with a white film full of toxins and microbes.

Benefits Of Oil Pulling On Oral Health 

Oil pulling is highly beneficial for oral hygiene as it reduces the number of harmful bacteria in the mouth. It is particularly helpful for conditions such as:

  • Bad breath
  • Bleeding gums
  • Plaque
  • Cavities
  • Oral candidiasis
  • Gingivitis
  • Tooth pain
  • Dry mouth, sore throat and chapped lips
  • Whitening teeth, pinker lips and healthier gums

Benefits For The Skin

Oil pulling not only benefits your oral health but also positively impacts your skin by exercising your facial muscles and encouraging blood flow to your face. This practice can:

  • Reduce wrinkles, fine lines, dry face and other signs of aging
  • Improve skin elasticity
  • Reduce double chin
  • Define your jawline 

Additional Benefits

Beyond oral and skin health, oil pulling offers several other advantages, including:

  • Improving gut health, metabolism, digestion, and immunity
  • Detoxifying the mouth and body
  • Enhancing energy levels and sleep quality
  • Balancing hormones
  • Reducing acne, eczema, psoriasis and other skin problems
  • Alleviating headaches and migraine
  • Providing relief from stiff joints and allergies

We hope you try this ancient Ayurvedic method of detoxifying your mouth and body. Do share your experience with us. For more articles on health and wellness, check out Healthy Reads.

To get these tips directly from your GOQii Coach, subscribe to Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]