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Tips to Help You Manage Asthma During Winter

manage asthma during winterWinter is a little tough for most of us to deal with but for people suffering from asthma, it can be more challenging. When out, the cold air irritates the respiratory mucosa and exacerbates the symptoms. On the other hand, when you’re indoors, asthma triggers are present in the form of molds, pet dander and dust mites. When cold waves hit the airways or when asthma triggers enter the respiratory tract, the airways get into a spasm and produce more mucus which clogs the pathway and causes excessive coughing, wheezing and shortness of breath! So how exactly can one manage asthma during winter? 

Tips to Manage Asthma During Winter 

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Apart from getting your flu vaccines before the onset of winters and being ready with all the prescribed medicines from your doctor, here are a few simple measures which will help you manage asthma during winter.

  1. Limit Outdoor Activities: To prevent the flaring up of asthma because of cold air, limit your outdoor activities, especially walking or outdoor sports. Workout in a gym or at home, which will prevent any shortness of breath and will also help in boosting physical fitness.
  2. Cover Your Face While Going Out: Drape a scarf over your mouth and nose or wear a winter mask covering the lower part of your face whenever you go out. It will warm the air up a bit before you breathe.
  3. Prevent Mold Formation In The House: Keep the house dry and clean to prevent the formation of molds. We can prevent the growth of dust mites and molds by ventilating the house, especially the kitchen and bathroom, with exhaust fans. Prevent moisture formation on hidden areas and dry all the wet places. Be sure to repair any leaky pipes, roofs and windows.
  4. Prevent the Spread of Infections: Cold and flu viruses are on the rise in winter and can exacerbate the symptoms of asthma. Prevent catching these infections by washing your hands thoroughly for at least 20 seconds with soap and water, using hand sanitizer whenever you’re out and maintaining distance from people who are infected.
  5. Keep Yourself Hydrated: Drinking good amount of liquids is helpful in thinning down the mucus in the lungs which can then be easily expelled. Lukewarm water, herbal teas, hot clear soups, etc. are quite effective in soothing sore respiratory mucosa. Avoid drinking cold water or cold beverages as cold irritates the respiratory mucosa and can exacerbate the attack.
  6. Use Essential Oils: Eucalyptus oil has been used since ages for various infections, predominantly asthma and bronchitis. Put a few drops of eucalyptus oil in hot water and inhale the vapours for a few minutes. This will help you find relief from breathlessness! Lavender and Basil oils are quite effective as well.
  7. Include Anti-inflammatory Food Daily: Include Omega-3 fatty acids rich food like fish, flax seeds and nuts more regularly during winter. This will help reduce inflammation in the body. Antioxidant-rich foods like seasonal fruits, fresh and colourful vegetables also help in cleansing the body by destroying the toxins accumulated in the body cells. This helps in boosting the body’s immune response to various infections.
  8. Practice Yoga: Gloomy days in winter also contribute in increasing stress levels. High-stress levels can trigger the symptoms of asthma. Deep breathing exercises, as done in pranayama, can be helpful in improving lung efficiency in people with asthma as well as relieving the stress!

We hope this article helps you manage asthma during winter! If your symptoms get too severe, visit your doctor immediately. For home remedies and more information on asthma, you can ask a GOQii Coach by subscribing for 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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8 Tips To Keep Your Skin Healthy During Winter

8 Tips To Keep Your Skin Healthy During Winter Nobody likes it when their skin feels and looks tight, dry and flaky. But, winter creates these problems for the skin. Cold air, harsh winds and pumped-up indoor heat can increase facial tissue sensitivity and leave the skin dry. But don’t worry! We have some tips to keep your skin healthy this winter!

8 Tips To Keep Your Skin Healthy

  1. Hydrate: It would be a great idea to make sure that you have lots and lots of water to keep your cells alive. It indirectly will affect your skin to keep it amazingly glowing. Ideally, you need to drink 2-3l of water a day.
  2. Moisturize: Use the right moisturizer for your skin type and an oil-free skin serum underneath for additional hydration. For dry skin, using moisturizer with ingredients such as safflower oil, soya bean oil, sweet almond oil, carrot oil, Shea butter or evening primrose oil on a regular basis will help in correcting the lack of oil and hydration deep within the skin. It will help you get that moist, supple and smooth skin. Oils like Coconut oil, Olive Oil, or Mustard Oil, can be applied 10-15 mins before bathing.
  3. Cover Up: Avoid prolonged exposure to cold air. Wear hats, scarfs, and gloves for your hands to avoid them. Slipping on a cotton glove over a moisturized hand will help you protect your skin.
  4. Eat Right: Add more of Omega 3 fatty acids, and foods full of mono-unsaturated fats such as fish, nuts, olive oil, flax seeds, sardines and avocados to your diet. These foods are great for healthy skin.
  5. Include More Vit C: Eat more foods that are rich in Vitamin C as they can help boost your body’s collagen, a protein that maintains skin and other connective tissues.
  6. Handle With Care: To prevent chapping parched hands, use wipe-off, soap-free cleansers and alcohol-free hand sanitizers.
  7. Right Clothing: If your skin does get irritated, wear breathable soft fabrics, such as cotton instead of polyester or itchy woollens. Less fitting clothes will also prevent your skin from irritation due to perspiration and chaffing.
  8. Lastly, winter can also mean reduced sun exposure. Sunlight is very important not only for the skin but for the whole body as well to produce Vitamin D and get enough calcium that way. So consult a doctor if you have a deficiency.

These tips will help you keep your skin healthy through the winter season! We hope this article helps! Do leave your thoughts in the comments below.

For more tips to stay healthy during winter, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

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4 Essential Vitamins That You Should Consume This Winter

essential vitaminsWhile there are numerous reasons to love winter, it comes along with a few downsides. As there is less exposure to sunlight, it may arise out of weather beaten dry skin. Consumption of vitamin rich food or supplements will balance the effects of winter on the body. There are mainly 4 essential vitamins which should be given priority during winter.

4 Essential Vitamins For Winter 

1. Vitamin C
During winter, due to the changes in climate, we are more prone to cold and fever. So, eating more Vitamin C rich foods helps you to boost immunity. As it is necessary to maintain good body temperature in winter, the consumption of Vitamin C enriched food will aid in maintaining optimum body temperature. The main Vitamin C rich foods are citrus fruits like oranges, lemon and sweet lime. Drinking a glass of lemonade daily will help to boost your immunity level. Apart from citrus fruits, dark green leafy vegetables, tomatoes, pepper, strawberries and Indian gooseberry (amla) are also rich in Vitamin C. So, try to add these kinds of fruits and vegetables to your daily diet this season. 

2. Vitamin D
It is also known as the ‘Sunshine Vitamin’ as the main source of Vitamin D is sunlight. Therefore, diseases generated due to Vitamin D deficiency are most common during winter due to less exposure to sunlight. The main function of Vitamin D is the calcium regulation in our body, which means Vitamin D is essential for the absorption of calcium in the body. The main sources of Vitamin D are eggs, milk, butter, and cod liver oil. During noontime, try to expose yourself to sunlight for at least 10-15 minutes. The best time for exposure to sunlight is 10am to 3pm. Vitamin D plays an important role in heart health and immunity as well.

3. Vitamin B
Also known as the super vitamins, they maintain cell health and keep you energized. Vitamin B is also called as B complex vitamins as there are various subcategories. The B complex Vitamins are B1- Thiamine, B2- Riboflavin, B3- Niacin, B5- Pantothenic acid, B6- Pyridoxine, B7- Biotin, B9- Folic Acid, B12- Cobalamin. These eight B complex vitamins differ in benefits. B1- Thiamine enables the body to use carbohydrate metabolism. B2- Riboflavin helps to break down carbohydrates, fats and proteins. B3- Niacin helps increase the HDL cholesterol and lowers the LDL cholesterol. B5- Pantothenic acid helps in the formation of blood cells. Pyridoxine helps lower the risk for Alzheimer’s disease. B7- Biotin helps in keeping our skin, hair and nervous system healthier. B9- folic acid is a very important vitamin during the pregnancy period because it is essential for the formation of foetus’ brain, skull and development of the spinal cord. In one word, we can say folic acid is important to avoid foetus neural tube defects. B12 Cobalamin helps to treat Anaemia and bone issues like osteoporosis. Food sources include dark green leafy vegetables, meat, fish, egg, milk and cheese.

4. Vitamin E
Vitamin E is a fat-soluble vitamin that also acts as an antioxidant. During winter, Vitamin E plays an important role in caring for our skin because it helps prevent dryness. So, try to have a Vitamin E moisturizer with you. It acts as a skin care hero during winter and it hydrates your skin. Food sources include pumpkin, sunflower seeds and oil, avocado, almonds and spinach. 

Eating a balanced, healthy diet along with a few supplements will improve the negative effects of cold weather.  But it is always advised to take consultation from your doctor, nutritionist or dietician to figure out what dosage is right for you.

We hope this article helps you. Do leave your thoughts in the comments below. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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7 Reasons Why You Should Avoid Caffeinated Drinks During Winter

Avoid Caffeinated Drinks

Caffeine is a natural stimulant most commonly found in tea, coffee and cacao plants. Billions of people rely on caffeine to start their day and to get through their night shift or afternoon slump. It works by stimulating the brain and the central nervous system, helping you stay alert, reducing the onset of tiredness. Nothing is as comforting on a chilly morning as a hot cup of tea with a cozy blanket. For most people, intake of these caffeinated drinks increases during winter as they believe it provides warmth to beat the cold. But is that really so? Is there a reason to avoid caffeinated drinks? Let’s find out! 

How Caffeine Works

While caffeine is considered safe, drinking too much raises some concerns. When you drink any caffeinated drink, your gut absorbs it very quickly and sends it to your bloodstream. From there, as it reaches your brain, it starts blocking the effects of a neurotransmitter called adenosine. Adenosine relaxes your brain and makes you feel tired. So by blocking its receptors, caffeine helps you stay awake and alert. But with alertness comes anxiety as well. At the same time, caffeine also stimulates our stress or “fight & flight” hormones.

Reasons To Avoid Caffeinated Drinks During Winter 

  1. Dehydration: During winter, most people feel less thirsty and their water intake automatically reduces. All caffeinated drinks are diuretic and tend to flush out water from the body through urine, making it deficient in not just water but also vitamins and minerals that are required for the smooth functioning of the body.
  2. Amplified Heart Rate and Blood Pressure: Winter is not a good time for people with heart conditions and high blood pressure. They are always advised to stay away from low temperatures as it can constrict their blood vessels and lead to high blood pressure. Caffeine being a stimulant also increases heart rate and blood pressure. So it may increase difficulties for such people.
  3. Empty Calories: Most caffeinated drinks are loaded with sugar and give you not just empty calories but a sugar crash later, which might make you feel more lethargic after some time.
  4. Effect on Digestion: Being a stimulant, caffeine increases gut motility or the contraction of muscles that propel the contents in the gastrointestinal tract. This might be a reason why you feel like having tea or coffee with or after a heavy meal. But this actually isn’t good because it reduces the time your food stays in each part of your digestive system, not letting the nutrients fully absorb. In fact, too much can lead to diarrhea which is followed by dehydration.
  5. Pregnancy & Lactation: Caffeine can easily cross the placenta and can reach breast milk. So, women who consume caffeinated drinks may need to limit their intake to avoid risk of miscarriage or low birth weight.
  6. Interaction with Medication: Our body flushes out caffeine generally within 6-8 hours but while in the system, it can react with your medication and supplements, causing poor absorption or side effects.
  7. Suppresses Appetite: Now this can be both good and bad for all weight watchers. Research shows that caffeine acts as an appetite suppressant but increases higher plasma levels of PYY & Leptin (anorexic hormones). It might make you eat less calories, but with less food, there is less nutrition as well. So beware of consuming too much caffeine, as our body needs more nutrition to maintain immunity.

Now, the purpose of all this information was not to coax you off caffeine but to ensure you control your intake. Controlled amounts can have some benefits too! Make sure you drink the right quantity and the right version. 1-2 cups of black tea, green tea and black coffee are better options than sugary and cream filled versions. Also ensure that you drink your last cup 6-8 hours before you sleep. 

We hope this article on why you should avoid caffeinated drinks in winter helps you! Do let us know your thoughts in the comments below. For more on nutrition, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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