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Top 5 Foods To Help You Fight Allergies Naturally

allergiesAllergies 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 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 

  1. 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.
  2. 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.
  3. 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.
  4. 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. 
  5. 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 

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Hypertension: Know it to Avoid it

Hypertension Day John, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, John turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mmHg. The news left John tense and scared, realising that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

  1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
  2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

  • Stress – Chronic stress contributes to high blood pressure.
  • Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
  • Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
  • Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
  • Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
  • Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
  • Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

  1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
  2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
  3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
  4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
  5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
  6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
  7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
  8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

  • Heart Disease – Increases the risk of heart attacks and heart failure.
  • Stroke – Can result from restricted blood flow to the brain.
  • Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
  • Kidney Failure – High blood pressure can damage kidney function over time.
  • Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

#BeTheForce

⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!

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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Sugarcane and its 10 benefits

sugarcane

I seldom know a person who hates Sugarcane and does not crave for Sugarcane juice when thirsty. Sugarcane juice with ice is a hit among Mumbaiites. On a hot sultry afternoon have a glass of sugarcane juice and see how it rejuvenates and energises you. Sugarcane is known to provide energy and glucose to our body and gives us the strength to continue with our work. But, did you know that Sugarcane has many health benefits than just providing glucose to our body?

Sugarcane juice is not only like any other sweet juice but it has many other nutrients. Sugarcane juice is extracted from the cane and is nutritious and refreshing. It contains about 15 % natural sugar and is rich in organic salts and vitamins. The juice can also be used for drinking or sweetening. In hot summer days, it is a cooling drink. A little lime juice may be mixed in the juice to improve its flavour. 

HEALTH BENEFITS OF SUGARCANE JUICE

  1. The reason Sugarcane is a popular drink during summers is that it gives an instant kick of energy and quenches the thirst. Sugarcane juice is a good source of glucose which as we know, helps to re-hydrate the human body and gives it a boost of energy. So instead of your artificial energy drink, the next time you feel fatigued or dehydrated, consider drinking a glass of cane juice.
  1. Even though cane juice tastes very sweet and has high sugar content, it is good for diabetic patients. It contains natural sugar which has a low glycemic index that prevents a steep rise in blood glucose levels in diabetics, so it can act as a substitute for aerated drinks for them. However, people with Type-2 diabetes should consume it in moderation and after consultation with their doctors.
  1. Sugarcane juice is considered an alkaline forming food because of the high concentration of calcium, magnesium, potassium, iron, and manganese in it. Diseases like cancer cannot survive in an alkaline environment and that’s why studies show that it is effective in fighting cancer, especially prostate and breast cancer.
  1. As sugar cane juice boosts protein levels in the body, it helps in maintaining the health of the kidney. Taken in a diluted form, with lime juice and coconut water, sugar cane juice helps in reducing the burning sensation which is commonly associated with urinary tract infections, sexually transmitted diseases, kidney stones and prostatitis.
  1. The antioxidants in sugarcane juice help to fight infections and boost the immune system of the body. It also protects the liver against infections and helps in keeping the bilirubin levels in control. This is one of the reasons that doctors’ advice jaundice patients to drink sugar cane juice, as it is one of the few things that gets easily digested and does not put any pressure on the liver and also helps in reducing the bilirubin levels.
  1. Sugarcane juice also acts a good digestive aid due to the presence of potassium. It helps in keeping the digestive system in good shape, prevents stomach infections and is considered to be particularly useful in treating the problem of constipation.
  1. Studies show that sugarcane juice protects against tooth decay and bad breath due to its high mineral content. So save yourself the next trip to the dentist and drink a glass of fresh sugarcane juice to get shiny white teeth.
  1. Deficiency of nutrients in the body can easily be noticed by looking at the health and condition of your nails. If you have brittle discoloured nails that have white spots on them, then it’s time to add sugarcane juice to your diet. It contains everything to give you those strong shiny nails that would look pretty even without a nail polish.
  1. Sugarcane juice has been discovered to be good for those people who are struggling with febrile disorders. Febrile disorders result in fevers, which can lead to seizures and loss of proteins in the body. It is quite common in infants and children. Sugarcane juice helps in compensating the lost protein and helps in recovery.
  2. When it comes to healthy skin, alpha hydroxy acids are supposed to have a lot of benefits. They fight acne, reduce blemishes, prevent ageing and help in keeping the skin hydrated. One of the most effective alpha hydroxy acids is glycolic acid and sugarcane, is one of its few natural sources. Just apply sugar cane juice to your skin and let it dry or add it to your favourite face mask and scrub. Use it regularly to see the effect.

While the advantages of sugarcane juice are many, it is essential to ensure that it is extracted in a hygienic manner. It’s also important to use and consume the juice as soon as it is extracted because it tends to get oxidized within 15 minutes.

So Sugarcane is not only beneficial for your health but also good for your skin. It’s a miracle drink for a healthy lifestyle which is also tasty. Let go of those artificial drinks and soft drinks and go for ‘Sugarcane Juice’. But, be safe and drink it keeping the hygiene conditions in mind.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Millets: The Super Grain of Summer – Your Ally in Health and Coolness

With summer’s warmth intensifying, it’s time to rethink our dietary choices to ensure we stay vibrant and well-hydrated. Amongst a myriad of nutritional options, millets emerge as a veritable treasure trove of health benefits, rightfully earning their status as the season’s super grain. So let’s embark on an exploratory journey into the realm of millets, our potential partners in beating the heat.

Understanding Millets: The Ancient Grain for Modern Times

Belonging to a family of small-seeded grasses, millets are more than just a culinary choice—they’re a heritage, cultivated as a staple across Asia and Africa for centuries. With a spectrum ranging from pearl and foxtail to finger millet and sorghum, each variety offers a unique burst of flavor and a wealth of nutrition.

The Summer Advantage of Millets: Beyond Just Beating the Heat

Natural Coolants: These humble grains possess natural cooling properties, making them the ideal choice for sultry days. Rich in composition that balances body heat, millets are not just about sustenance; they’re about keeping you naturally cool and preventing the discomfort of heat waves.

Dietary Powerhouses: Don’t let their size fool you; millets are nutritional giants. Packed with protein, fiber, vitamins, and minerals, they ensure your body receives a holistic blend of nutrients, fortifying your health and vitality.

Guardians of Digestion: With a fiber content that champions digestion, millets can keep the common summer woes of constipation and indigestion at bay. They’re the friends your gut needs when the heat threatens to disrupt your digestive harmony.

Allies in Weight Management: Those on the journey of weight maintenance or reduction will find a loyal ally in millets. Their satiating fiber keeps hunger pangs in check, helping you manage your appetite and caloric intake effortlessly.

A Haven for the Gluten-Sensitive: As gluten intolerance becomes more prevalent, millets rise to the occasion as a stellar gluten-free substitute. They pave the way for culinary diversity, ensuring that dietary restrictions don’t limit the joy of eating.

Revamping Summer Diets with Millets: A Guide to Your Seasonal Well-being

Sorghum Millet (Jowar): A robust grain, jowar is a staple in the culinary world, commonly transformed into hearty rotis and bread. Loaded with nutrients like policosanols, sorghum is a protein and fiber-rich grain that aids in cholesterol management and weight loss. It’s a viable wheat alternative for those with gluten intolerance, offering rich sources of vitamin B1 and essential macro nutrients to boost metabolism.

Sorghum Upma: Soak and grind sorghum, then cook it with onions, tomatoes, green chilies, ginger, and veggies. This gluten-free upma is not only delicious but also nutritionally rich and perfect for a summer meal.

Kodo Millet (Koda or Arke Millet): Renowned for its nutrient density, kodo millet is an excellent alternative to traditional grains like rice and wheat. It’s rich in proteins, fiber, complex carbs, calcium, and polyphenols. Known for its cooling properties, kodo millet is ideal for summer consumption, contributing to lower sugar levels, weight management, and blood pressure control.

Kodo Millet Pulao: Soak the millet, then prepare it with onions, garlic, chili, tomatoes, carrots, peas, and spices. A simple pressure cook delivers a fluffy and aromatic dish ready in under an hour.

Foxtail Millet (Kangni): Foxtail millet is a powerhouse, teeming with complex carbs, proteins, fibers, and a spectrum of vital minerals and vitamins. With its low-fat content and gluten-free attribute, it’s perfect for those with dietary restrictions. Its health benefits are numerous, acting as a brain booster, bone strengthened, energy provider, and beauty enhancer.

Foxtail Millet Dosa Recipe: Begin your journey with a simple and nutritious Foxtail Millet Dosa. Soak foxtail millet, urad dal (black gram), and poha (flattened rice) for 4-6 hours. Grind these into a smooth batter, season with salt, and let it ferment overnight. When ready, heat a skillet, pour the batter thinly and cook until golden brown on each side. Serve this crispy dosa hot with your favorite chutney for a delightful meal.

Finger Millet (Ragi): A staple among health enthusiasts, Finger Millet, or Ragi, is celebrated for its high protein and amino acid content. This gluten-free grain is an excellent substitute for rice or wheat, packed with calcium, iron, and fibre, promoting bone health, aiding digestion, and helping regulate blood sugar levels. Incorporate ragi into your diet through porridge, rotis, and dosas for sustained energy and improved well-being.

Ragi Buttermilk Malt Recipe: For a refreshing drink, try the Ragi Buttermilk Malt. Mix ragi flour with water and cook with mustard seeds, asafoetida (hing), chili, and curry leaves until the mixture thickens. Separately, season buttermilk with salt, combine it with the cooked ragi mixture, bring to a boil, and serve hot. This nutritious malt drink is both comforting and healthy.

Barnyard Millet (Sanwa Rice): Known as Sanwa rice, Barnyard Millet is rich in protein, calcium, iron, and B vitamins. Its low carbohydrate content and gluten-free properties make it an ideal choice for those managing gluten sensitivities, diabetes, or cardiovascular conditions. Barnyard millet is often used as a nutritious rice substitute and is best prepared as porridge to maximize its health benefits.

Barnyard Millet Khichdi Recipe: For a wholesome meal, try Barnyard Millet Khichdi. Rinse and soak barnyard millet and mung dal for 30 minutes. In a cooker, sauté onions, ginger, garlic, and chili. Add tomatoes, turmeric, and salt. Stir in the soaked millet and dal, add water, and pressure cook for 3-4 whistles. Garnish with fresh coriander and serve hot for a nutritious and comforting dish.

These millet recipes not only offer a variety of health benefits but also introduce new flavors and textures to your diet, making your culinary experience both enjoyable and healthy.

Adding millets to your summer diet brings numerous health advantages and provides tasty, nutritious meals. Whether you aim to stay cool, boost digestion, manage your weight, or just try new recipes, millets are a flexible and healthy option for the warmer months. Dive into the benefits of millets this summer to enrich your nutrition and rejuvenate your body.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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