Healthy Living Archives - Page 8 of 70

May 20, 2024 By Swati Savla Leave a Comment

Top 5 Foods To Help You Fight Allergies Naturally

Allergies 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

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.
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.
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.
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.
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!

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May 17, 2024 By Dr. Viral Thakkar 1 Comment

Hypertension: Know it to Avoid it

Keshav, 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, Keshav 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 mm Hg. The news left Keshav tense and scared, realizing 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, Keshav began researching ways to improve his health. He discovered GOQii, a holistic health and wellness platform that offers personalized coaching, fitness tracking, and health insights. Intrigued by its comprehensive approach, he downloaded the GOQii App and explored their website. Through the app, Keshav interacted with a health coach who provided him with tailored advice and strategies to manage his hypertension. This was his first step towards a healthier lifestyle, and he knew he had to make significant changes to combat the impact of his stressful job and sleepless nights.

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the work being done by the heart and the resistance of the blood vessels. The normal blood pressure is 120 (systolic)/80 (diastolic) mm of mercury (mmHg), but hypertension is higher than 140/90 mmHg. As reading keeps on fluctuating, one must take minimum 3 readings at least 2 hours apart to label chronic hypertension.

Primary Hypertension could be due to plasma volume and activity of the hormones that regulate blood volume and pressure or environmental factors
Secondary hypertension has specific causes and is a complication of another problem which could result from diabetes, overactive thyroid gland, Cushing syndrome, which can be caused by corticosteroid drugs, hyperparathyroidism, which affects calcium and phosphorous levels, pregnancy, sleep apnea, Obesity, CKD or kidney disease or pheochromocytoma, a rare cancer of the adrenal gland.

The Following Could Lead to Hypertension:

Stress
Cardiovascular disease, diabetes, chronic kidney disease, and high cholesterol levels
Alcohol and tobacco use is the cause of many health problems, not just hypertension
Hypertension is more common in people aged over 60 years even though many young people also have this disease
Being overweight or obese is a key risk factor
Men are prone to hypertension at a younger age and it is higher in older women. This might be due to men holding on to emotions and women tackling their stress better
Physical Inactivity is the key to be unhealthy! Move it, please! Manage your health with exercise!
If you take salt-rich diet associated with processed and fatty foods, low potassium in the diet, you are at risk
A family history of high blood pressure and poorly managed stress can also contribute. But you can create your own destiny! Manage your diet, exercise and tackle your stress!

If you are in any of the above categories, I will be worried!

Your Daily Routine Should Be:

When you open your eyes in the morning, be happy, grateful and chill!
Say no to junk, and yes to raw veggies and fruits. Have a healthy breakfast, lunch and dinner. Your small snacks should consist of fruits, healthy snacks. Say no to junk!
Avoid extra salts – The WHO recommends reducing intake to under 5g a day to help decrease the risk of hypertension and related health problems.
Exercise regularly. At least 45 minutes every day. Dinner should be 4 hours prior to your sleep
STOP alcohol and smoking
Manage your body weight
Pranayama is the key to manage stress. Yoga is amazing! Try it!

Even if you are fit, please keep in mind that if undetected, it can cause damage to other organs as well. Hence, have your blood pressure checkup regularly. Long-term hypertension can cause atherosclerosis. This formation of plaque results in the narrowing of blood vessels making it hard for the heart to pump blood!

Hypertension-Related Atherosclerosis Can Lead To:

Heart failure/Heart attacks
An aneurysm or an abnormal bulge in the wall of an artery that can burst, causing severe bleeding and in some cases, death
Kidney failure or Stroke
Hypertensive Retinopathies in the eye, which can lead to blindness

The best way to deal with hypertension is to be mentally and physically healthy. Be stress free, happy and take care of your physical body. This will help your overall fitness and not just hypertension.

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

Please ensure that the medication is taken as per the advice of your doctor and remember that lifestyle modification is the key!

May 12, 2024 By GOQii Editor 131 Comments

Sugarcane and its 10 benefits

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

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.

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.

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.

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.

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.

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.

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.

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.

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.
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

May 2, 2024 By GOQii Leave a Comment

10 Habits Which Are Destroying Your Health

Habits play an important role in our lives. From the time we wake up, till we hit the pillow at night, most of the things that we do during the day are wrapped up in some form of habits. Of these habits, some are towards keeping ourselves healthy and there are some habits which might be unnoticeable, but yet very harmful for us. Let’s take a look at the 10 habits that are destroying your health!

10 Habits That Are Destroying Your Health

Having fruits along with meals: We do get a good dose of carbohydrates in our regular meals and by adding extra carbohydrates, it will exceed the limit and lead to over intake of carbohydrates. It’s best to eat fruits half an hour before a meal or as mid meals.
Not having our meals on time: We should always have our meals on time. Once you do that, it helps us set up our body clock according to that specific meal time so that digestion and nutrient absorption happens at the same time every day and it won’t go off track.
Skipping breakfast or any other meals: Skipping our meals, especially breakfast, is not a good idea. It may lead to muscle loss, fatigue and irritation, among other health issues, as there might not be any energy and glucose to keep us going during a hectic day.
Having a heavy dinner: The calories and carbs which we have during dinner will not be utilized at night. So when we sleep, all of it is turned into fat and stored in the body. Always keep your dinner light.
Less water intake: may lead to dehydration and that can directly affect our immunity, which in turn can be the cause for many diseases. At least 2 to 3 liters of water in a day is must!
Keeping a long gap between your meals: Keeping long gaps between meals leads to overeating our next meal. It will also slow down our BMR so that we eat more and that is the cause for weight gain.
Chewing your food fast: We should always take at least 20 minutes to complete a meal. Chewing fast will not help in absorption and breakdown of the nutrients in the food that we eat.
Having processed foods: Processed foods which contain sugar, white flour or corn flour, may risk us with water retention in our body and will also increase our salt intake because of the preservatives.
Confusing thirst with hunger: Sometimes when we feel thirsty we may confuse it with hunger and start eating an untimely meal, so it’s best to first feel, recognize and keep yourself hydrated so that we don’t feel hungry because of less water intake.
Overeating: can easily go unnoticed and this can cause problems like weight gain and obesity. This is often regarded as an eating disorder. If you are a binge eater, it’s time to make some changes. Maintaining portion control is the best way to eat mindfully.

So sit back and check if these habits are a part of your lifestyle and change them for the best! If you have difficulty breaking a habit or need that extra dose of motivation, reach out to an expert by subscribing to GOQii’s Personalised Health Coaching here.

Do let us know your thoughts in the comments below!

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