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April 21, 2025 By Arooshi Garg Leave a Comment

Improve your immunity with yoga

Interesting facts about yogaOur immune system is constantly working behind the scenes to protect us from illness and infection. But sometimes, it needs a little help. The good news? Yoga can offer that support. Practised regularly, specific yoga poses not only strengthen the body but also stimulate the physiological systems closely linked to immunity—such as the digestive, circulatory, endocrine, and nervous systems.

Let’s explore how yoga can enhance your immunity and the simple poses you can start with today.

How Yoga supports immunity?

  • Stimulates key systems: Yoga activates the digestive, circulatory, endocrine, and nervous systems—each crucial for immune function.
  • Improves detoxification and oxygenation: It boosts lymphatic circulation, helping your body remove toxins more efficiently.
  • Balances body chemistry: Through stimulation of glands like the thymus and thyroid.
  • Reduces stress and fatigue: Chronic stress compromises immunity—yoga counters this by calming the mind and body.
  • Supports digestion: Better digestion leads to improved nutrient absorption and toxin elimination.
  1. Legs Up The Wall (Viparita Karani)

legs-up-the-wall-pose-viparita-karani

This gentle inversion helps drain lymphatic fluid, refresh tired legs, and ease tension in the lower back.

How to do it:

  • Sit side-on to a wall and swing your legs up as you lie back.
  • Adjust your hips closer to the wall for comfort.
  • Rest your arms by your side or on your belly.
  • Stay for 5–10 minutes, breathing slowly and deeply.

Benefits:

  • Reduces swelling and fatigue
  • Aids circulation and relaxation
  • Calms the nervous system

Avoid if you have: Glaucoma, hernia, hypertension, or serious cardiac issues.

  1. Cobra Pose (Bhujangasana)

Bhujangasana-2

A gentle backbend that stimulates the thymus gland—boosting T-cell production and improving immune response.

How to do it:

  • Lie on your stomach, hands beneath your shoulders.
  • Press into your palms as you lift your chest, engaging your core.
  • Keep your elbows close and neck neutral.
  • Hold for a few breaths, then release.

Benefits:

  • Strengthens the back and spine
  • Improves breathing capacity

Boosts circulation and energy

Precautions: Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).

  1. Fish Pose (Matsyasana)

Fishpose-3

This heart-opening posture supports lung health and stimulates the immune-regulating thymus gland.

How to do it:

  • Lie on your back and prop yourself up on your elbows.
  • Gently arch your back and allow the crown of your head to rest lightly on the mat.
  • Breathe deeply and hold for 30 seconds to a minute.

Benefits:

  • Enhances respiratory health
  • Releases chest and sinus congestion

Improves digestion and spinal mobility

  1. Downward Dog Asana (Urdhav Mukha Svanasana)

Adho Mukha Svanasana-4 - Copy

This classic pose energises the body, stretches key muscles, and improves blood flow—especially to the head and sinuses.

How to do it:

  • Start on all fours.
  • Tuck your toes and lift your hips, forming an inverted “V”.
  • Keep your spine long, arms strong, and heels reaching towards the floor.

Benefits:

  • Strengthens the whole body
  • Drains sinuses and boosts immunity
  • Calms the mind and relieves fatigue
  1. Bridge Pose (Setu Bandhasana)

setu -5

This restorative backbend opens the chest, massages the spine, and relieves stress and tension.

How to do it:

  • Lie on your back, knees bent, feet hip-width apart.
  • Press your feet into the floor and lift your hips.
  • Clasp your hands under your back and roll onto your shoulders.
  • Hold for 30 seconds to 1 minute.

Benefits:

  • Stimulates the lungs and thyroid gland
  • Relieves anxiety and fatigue
  • Encourages spinal flexibility

Yoga is more than physical movement—it’s a tool for resilience. Regular practice can support immunity not only by enhancing the body’s natural defences but also by calming the mind and easing stress, both of which are critical for immune health.

That said, if you have an existing medical condition, are recovering from illness, or are new to yoga, please consult your doctor before beginning any new exercise routine—especially if you’re unsure whether certain poses are safe for you.

Start small. Choose one or two poses that resonate with you and practise them daily. Over time, you’ll feel stronger, calmer, and better equipped to handle whatever life throws your way.

#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.

April 7, 2025 By GOQii Leave a Comment

Building a Healthier Future: Why Maternal and Infant Health Must Be a Global Priority

When a mother embraces her infant for the first time, it is the most profound moment and a delight that every woman should be able to feel. The mother and her baby should have the opportunity to flourish rather than just survive. Strong families and resilient communities are built on the foundation of maternal and infant health. In India and other parts of the world, protecting mothers’ and infants’ health is not only a medical concern but also a fundamental human right.

It’s time to consider the tragic fact that far too many mothers and infants continue to perish from preventable causes as we commemorate World Health Day today on April 7th, 2025.

The Stark Numbers We Cannot Ignore

As per the World Health Organisation (WHO), pregnancy and delivery problems claim the lives of about 300,000 women annually. In the first month of life, more than 2 million babies pass away, and another 2 million are stillborn. That is around one avoidable death every seven seconds.

The stories of a lady with hope and a child whose destiny was never given a chance lie behind each of these figures.

Though awareness has grown and medical technology has advanced, improvement has been too slow. Four out of five nations will fall short of their 2030 maternal survival improvement goals if present trends continue.

One in three nations will not meet their targets for lowering the number of neonatal fatalities.

India’s Progress and Remaining Challenges

India has made noteworthy progress in improving maternal health as per a UNICEF India programme. The programme report suggests that the Maternal Mortality Ratio (MMR) declined from 130 per 100,000 live births in 2014–16 to 97 in 2018–20, reflecting stronger healthcare systems, better antenatal care, and dedicated policy interventions.

Yet, significant challenges remain. There are persistent disparities in access to healthcare and nutrition, particularly across rural and marginalized communities. Many maternal deaths are still due to preventable causes such as severe bleeding, infections, and complications during delivery that can be managed with timely and appropriate care.

Helping Every Woman and Baby Survive and Thrive

This is an important—and completely doable—task. We can easily solve the problems.

We must make sure that every woman and her family receive respectful, high-quality care before, during, and after childbirth. This entails treating mental health, noncommunicable diseases, and family planning access in addition to direct obstetric difficulties.

Listening to Women, Supporting Families

A dedication to listening to women must be at the core of this movement. Their opinions are much too frequently ignored when choices about their health and welfare are being made. To raise new lives in secure, healthy settings, families also require financial, emotional, and physical support.

Health systems need to change to become more people-centred and responsive. We must make investments in maternity and neonatal care that enhance quality of life while lowering mortality.

This World Health Day, we join the global movement to:

  • Raise awareness about the gaps in maternal and newborn survival—and the urgent need to close them.
  • Advocate for investments that prioritise the health and long-term well-being of women and babies.
  • Encourage collective action, supporting both families and health workers who provide critical care under challenging conditions.
  • Provide vital information about pregnancy, childbirth, and the postnatal period, empowering individuals to make informed health choices.

Maternal and infant deaths are not inevitable—they are preventable. With the right care, policies, and support systems, we can change the story for millions of women and children around the world.

On this World Health Day, let’s commit to building a world where every birth is safe, every life is valued, and every mother and baby has the opportunity to thrive.

#BeTheForce

March 7, 2025 By Anuja Mohile 1 Comment

Which breakfast cereal should you choose?

482477031_XSImagine walking into the supermarket cereal aisle—rows of colourful boxes promising to be ‘high in fibre,’ ‘low in sugar,’ or ‘fortified with vitamins.’ But how do you know which one is actually good for you? With so many brands and labels, making a healthy choice can be confusing.

Breakfast is meant to break the overnight fast, providing sustained energy and essential nutrients to start the day. However, many cereals that appear healthy may actually contain hidden sugars, excessive salt, or low fibre content. Let’s break down what really matters when choosing your ideal breakfast cereal.

Key Ingredients to Check on a Cereal Box

1. Sugar: Is Your Cereal Too Sweet?

Many breakfast cereals contain added sugars to enhance flavour. While carbohydrates are essential for energy, excess sugar can lead to spikes in blood sugar levels, increased cravings, and long-term health risks such as obesity and diabetes.

✅ Best Choice: Choose cereals with 5g of sugar or less per serving.

❌ Avoid: Cereals with over 10g of sugar per serving, especially those labelled as frosted, honey-coated, or flavoured—these often contain more sugar than nutrition.

⭐ Tip: Sweeten plain cereals naturally by adding fresh fruits, dates, or a drizzle of natural honey.

2. Fibre: The More, The Better!

Dietary fibre is essential for digestion, gut health, and keeping you full longer. A fibre-rich breakfast helps stabilise energy levels and prevent mid-morning cravings.

✅ Best Choice: Look for cereals with at least 3-6g of fibre per serving or 20g per 100g. Wholegrain cereals like bran flakes, shredded wheat, and oats are great choices.

❌ Avoid: Low-fibre cereals with less than 2g per serving—these will leave you feeling hungry soon after eating.

⭐ Tip: Add chia seeds, flaxseeds, or nuts to boost your fibre intake.

3. Salt: The Hidden Ingredient You Overlook

Many processed cereals contain added salt to enhance flavour and shelf life. Too much sodium can contribute to high blood pressure and heart disease.

✅ Best Choice: Opt for cereals with 0.3g of salt or less per 100g (0.1g of sodium or less).

❌ Avoid: Cereals with over 1.5g of salt per 100g (0.5g of sodium or more).

⭐ Tip: If sodium isn’t mentioned on the label, check for ingredients like sodium bicarbonate or preservatives, which indicate hidden salt content.

4. Fat: Watch Out for Unnecessary Additions

Most breakfast cereals are naturally low in fat. However, some granola, muesli, and nut-based cereals contain added oils that can increase caloric intake.

✅ Best Choice: Cereals with 5g of fat or less per 100g.

❌ Avoid: Those with excessive added oils, trans fats, or palm oil.

⭐ Tip: If you enjoy granola, opt for lightly roasted options with minimal added oil.

5. Added Nutrients: Do You Really Need Fortification?

Many cereals are fortified with Iron, Calcium, Vitamin D, and B Vitamins, especially for children and adults who may have nutrient deficiencies.

✅ Best Choice: If you struggle with nutrient intake, choose a cereal with fortified vitamins and minerals.

❌ Avoid: Highly processed cereals with artificial additives and preservatives.

⭐ Tip: Pair your cereal with milk, nuts, or yoghurt to enhance its nutritional value.

How to Build the Perfect Breakfast Bowl

A healthy breakfast isn’t just about cereal—it’s about balancing macronutrients for a more filling, nourishing start to your day:

🥣 Base: Choose a wholegrain cereal like oats, bran flakes, or shredded wheat.

🥛 Protein: Add Greek yoghurt, low-fat milk, or a plant-based alternative.

🥜 Healthy Fats: Sprinkle chia seeds, flaxseeds, or a handful of nuts.

🍓 Natural Sweetness: Fresh berries, banana slices, or dried fruits.

Navigating the cereal aisle doesn’t have to be overwhelming. By reading food labels carefully and making informed decisions, you can choose a nutritious breakfast that supports your energy, digestion, and overall health.

💡 Takeaway: Look for low sugar, high fibre, moderate salt, and avoid unnecessary additives for a balanced start to your day.

Which breakfast cereal do you enjoy the most? Share your favourites in the comments!

#BeTheForce

March 1, 2025 By Dr Ashwin Nanda 2 Comments

Tension or HYPERTENSION

hypertensionI can’t count how many times in my 12 years of medical practice a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of a headache, I always make it a point to check their blood pressure (BP), as it is a very common symptom of fluctuating BP. This often presents around the temples but can also be felt at the back of the head (occipital region).

What is Blood Pressure?

The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called systolic (higher value) blood pressure. Diastolic (lower value) BP refers to the resistance in the arteries, which is always present due to their elastic tone.

Blood Pressure Categories:

  • Normal: Up to 120/80 mmHg
  • Pre-Hypertensive: 130/90 to 140/90 mmHg
  • Hypertension: Above 140/90 mmHg

A person is diagnosed with high BP if three readings taken on separate days are consistently high.

BP - HypertensionSigns & Symptoms of Hypertension

If I have to look for signs of high BP, these symptoms should raise suspicion

  1. Headache
  2. Feeling of tiredness.
  3. Difficulty breathing
  4. Heaviness in the eyes / blurred vision.
  5. Irritability
  6. Severe cases: Heart attack or haemorrhagic stroke

What Causes High BP?

High BP is common in adults over 50 but is increasingly being diagnosed in younger people due to poor lifestyle choices, such as:

  • Lack of sleep—Irregular sleep cycles disrupt the circadian rhythm.
  • High salt intake—Excess salt from processed foods, snacks, pickles, and sauces.
  • Smoking—Nicotine constricts blood vessels, increasing BP.
  • Obesity—Being overweight adds strain to the heart.
  • Lack of exercise—Sedentary lifestyle leads to poor heart health.
  • Stress—From chaotic city traffic, financial strain, and work pressure.
  • Other Causes: BP can also rise due to secondary conditions like thyroid disorders and narrowing of arteries supplying the kidneys (Renal Artery Stenosis).

Why is it Important to Maintain Normal BP?

Persistently high BP damages the internal lining of blood vessels, gradually affecting the brain, kidneys, and eyes. This can lead to serious complications such as:

  • Stroke (brain damage due to reduced blood flow)
  • Kidney failure
  • Hypertensive retinopathy (damage to the eyes)

All of these complications can be prevented by keeping BP within the normal range.

Managing High BP Naturally

Since lifestyle choices are the single most important factor in controlling BP, here’s how you can manage hypertension without medication:

  • Sleep Better:
    • Aim to sleep by 11 PM and wake up by 6-7 AM to regulate your circadian rhythm.
    • Avoid using screens before bedtime to improve sleep quality.
  • Diet Adjustments:
    • Reduce salty foods such as crisps, salted nuts, pickles, and processed sauces.
    • Eat more potassium-rich foods like bananas, spinach, and lentils.
  • Exercise Regularly:
    • Engage in 45 minutes of brisk walking, 30 minutes of swimming or cycling, or 30 minutes of aerobics at least 5 days a week.
    • Strength training also helps improve circulation and heart health.
  • Manage Your Weight: 
    • If overweight, aim to lose 1-2 kg per month until you reach a healthy BMI (Body Mass Index) of 25.
  • Reduce Stress: 
    • Practise deep breathing or meditation daily.
    • Set realistic personal and professional goals to avoid unnecessary stress.
  • Stay Socially Connected:
    • Engage in social activities and maintain a healthy support system. A positive social life can improve mental health and reduce stress-induced BP spikes.

When to Consider Medication?

If lifestyle modifications do not lower BP within 6 months, it’s time to consult a doctor to explore medical options.

Additionally, if hypertension is caused by an underlying condition (such as thyroid disease or renal artery stenosis), treating the root cause can help normalise BP.

Even the word HyperTENSION (high BP) has ‘TENSION’ in it! Managing stress and adopting healthier lifestyle choices can significantly improve your heart health.

Have you successfully managed your BP through lifestyle changes? Share your experiences in the comments below!

#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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