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Should You Wear A Mask While Exercising Outdoors?

Exercising OutdoorsThe pandemic is far from over but it hasn’t stopped people from stepping out to get in a quick run or an outdoor exercise. If you’ve been vaccinated, chances of contracting the illness is slim but not negligible. So, the question remains, if you’re heading out, should you wear a mask while exercising outdoors? 

Should You Wear A Mask While Exercising Outdoors? 

Wearing a face mask while exercising outdoors helps prevent the spread of the virus, but it can also lead to breathing difficulties. When you are running, jogging, doing any activity which increases your respiratory rate, the oxygen requirement goes up several times and you need to inhale that much more air to deliver the required oxygen to the body. 

A mask can restrict airflow in and out of the mouth and nose, creating a situation where oxygen and carbon dioxide exchange are compromised. There’s a possibility that you may not be able to fulfil the increased oxygen requirement when exercising with a mask on. There are chances of inhaling the exhaled carbon dioxide. This can create health complications, especially in people with weaker lungs, chronic bronchitis, asthma and other health complications.

Symptoms You Might Experience While Wearing a Mask and Exercising Include: 

  • Anxiety
  • Fatigue
  • Headaches
  • Breathlessness
  • Dizziness
  • Loss of consciousness

Precautions To Be Taken While Exercising Outdoors 

Though it is important to wear a face mask in an enclosed space where social distancing may not be possible – like when going out for work, when using public transport or at grocery stores, restaurants, malls, etc. but when it comes to exercising with a mask on, be cautious. 

  • Listen to your body: You may feel fatigue faster due to a mask, so do not push your exercise limits.
  • Don’t ignore any of the symptoms mentioned above or any other difficulties and put a  break on your exercise immediately.
  • Wearing a face mask or not is a matter of social distancing. For someone walking/running and alone outside where social distancing is maintained, a mask isn’t required.
  • Try exercises where you use the same spot. For instance, stationary cardio workout – you can pick a location where there aren’t any people around. 
  • Keep your distance and be mindful of others. Keep as much space between yourself and others as possible or bring a mask with you and put it on when needed. You can also put a face covering down around the neck and pull it up over your face if you encounter someone.
  • Opt for a breathable, well-fitting face mask. Too tight can make you feel uneasy. 
  • Masks become wet when you wear them and can lead to skin infections. If you’re using a reusable mask, wash it regularly to prevent the build-up of bacteria.

Ideally, it would be best to not rush out. Prefer indoor workouts. You can learn a few of them from Healthy Reads or join our fitness experts LIVE on GOQii Play every day! More so, you can get some good exercise routines directly from your GOQii Coach via personalized coaching. You can subscribe here: https://goqiiapp.page.link/wssu

We hope this article helps you. Do share your thoughts in the comments below! 

Stay home, stay safe, get active and #BeTheForce  

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Critical Signs & Symptoms of Low Blood Oxygen Levels

low blood oxygen levelsBlood Oxygen levels, also known as oxygen saturation or SpO2, is the amount of oxygenated haemoglobin circulating in the blood i.e it indicates how well the body carries oxygen to all parts of the body. Most of the oxygen in the body is carried by the red blood cells, which collect oxygen from the lungs and deliver it to different parts of the body. Oxygen levels above 95-100 are considered normal and a value between 91-94 requires regular monitoring (prone breathing helps improve levels in this situation), values below 91 indicates hypoxemia, low blood oxygen levels. 

The second wave of COVID-19 is affecting the youth more than the elderly. Reports suggest that the younger generation is taking time to realize the infection in their bodies which is spreading the virus more rapidly. In spite of low blood oxygen levels, a person shows no signs – a condition known as happy hypoxia (low levels of oxygen at tissue levels). 

The most efficient way to measure blood oxygen level is through an ABG test, which requires a blood sample of a person and is done in a laboratory. So, an alternative test can be done using a small device known as a pulse oximeter – a small device which is clipped on a person’s finger. It measures the blood oxygen by light absorption through a person’s pulse. This is not very accurate compared to the ABG test as it depends on many factors like dirty fingers, nail polish and poor circulation to the extremities. 

Symptoms of Low Oxygen Levels 

  • Shortness of breath or breathlessness is an uncomfortable condition which makes it difficult to get air fully into the lungs
  • Throbbing headache: lack of oxygen in the brain causes sudden and rapid increase in blood pressure in the brain, leading to throbbing headache
  • Restlessness is a feeling to constantly move, not being able to calm the mind or a combination of both.
  • Dizziness and confusion is a feeling of lightheadedness or a feeling of fainting while confusion is a situation when a person is not able to think straight. Dizziness is a temporary feeling which might come and go while confusion affects a person’s thinking capacity. Extremely low levels of oxygen can also lead to loss of consciousness or inability to stay awake or even get up.
  • Rapid breathing: Low oxygen levels in the blood causes shortness of breath and a hunger for air. Because of incomplete exhalation, carbon-di-oxide concentration increases in the body causing rapid breathing
  • Chest pain: Not getting enough oxygen into the lungs creates an urge to breathe deep and this repeated action causes pain and discomfort in the chest.
  • High blood pressure: Low levels of oxygen in the blood narrows down the pulmonary arteries which squeezes the blood into a narrow space, leading to increased blood pressure. 
  • Changes in colour of skin, lips or the extremities to blue or cherry red or shades varying between the two known as cyanosis usually happens when oxygen levels are extremely low and the person feels too cold to touch. 
  • Lack of coordination also called coordination impairment happens when there is disruption in communication between the brain and the rest of the body. Walking does not require much effort on a regular basis but when a person has low oxygen levels, they might wobble or have difficulty in lifting their legs. This usually happens when there is less oxygen supply to the brain.
  • Visual disorders: Lack of oxygen supply to the eyes causes blurred vision, burning, excessive tearing and scratching. Excessive tear production is due to inflammation of the glands in the eyes or blockage of tear ducts. There could also be redness of the eyes due to inflammation of the conjunctiva. 
  • Sense of euphoria is a feeling of excitement and happiness. Some people show symptoms of a high, which you usually have when taking drugs or side effects of any medicine. This is due to the lack of oxygen which creates confusion and people fail to realize their oxygen levels are low.
  • Rapid heartbeat: The heart sends electrical signals which make it beat and pump blood. This signal begins in the upper right chamber of the heart called the Sino Atrial Node, also the pacemaker which controls heartbeat. These electrical signals are controlled by the Autonomic Nervous System and low oxygen levels make the ANS transmit these signals at a faster rate and increase the demand for more oxygen causing rapid heart rate

The above-mentioned symptoms and the complications can easily be prevented when a person is alert and knows the symptom and measures their blood oxygen levels or SpO2 on a regular basis. SpO2, along with other symptoms of COVID-19 such as high body temperature can be easily monitored through the GOQii Smart Vital. As the new wave of COVID is said to affect children, you might also consider getting the GOQii Smart Vital Junior for your kids and imbibe healthy habits in them from a young age! 

We hope this article helps. For more on COVID-19, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. To get these tips and support directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu 

Stay home, stay safe and #BeTheForce 

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Symptoms To Watch Out For When RT PCR Tests Negative

RT PCR Tests NegativeEarlier in April, my cousin visited three hospitals in Delhi with his father, trying to get an oxygen bed for him. His father was tested negative for COVID-19 in the RT-PCR test, but was showing symptoms of the disease. His oxygen levels dropped to <90 and HRCT showed infection and pneumonia. Due to the false negative RT PCR Test report, his father had not received proper and timely treatment and after a week, the disease progressed and damaged more than 50% of his lungs. 

India is currently going through the second wave of COVID-19 and the virus is said to be more infectious than it was previously. Due to the new structure of the double and triple mutant variant of the virus, it is undetectable in the RT-PCR test. Earlier fever, cough and difficulty in breathing were said to be the most common symptoms of the deadly virus but now, it’s important to be aware of the newest symptoms (like diarrhoea, vomiting, conjunctivitis) to be able to identify them, to take timely treatment and avoid complications. It’s important to know the four broad factors which determine the accuracy of an RT-PCR test: the viral load in the person, the quality of sample collection and processing, the efficacy of the test kit itself, and also the benchmark for test interpretation. 

The Centre for Disease Control (CDC) and Prevention added new triggers and updated the list of COVID-19 symptoms: 

  • Fever (mild or high)
  • Cough
  • Shortness of breath
  • Persistent pain or pressure in the chest
  • Loss of appetite 
  • Muscle or body aches
  • Headache
  • Nasal congestion 
  • Loss of taste or smell
  • Skin rashes 
  • Sore throat
  • Congestion or runny nose
  • Gastrointestinal symptoms like diarrhoea, vomiting, nausea, abdominal cramps 
  • Red Eyes or conjunctivitis 
  • Hearing loss
  • Extreme lethargy and weakness
  • Dry mouth or not enough saliva
  • Confusion state and brain fog 

According to AIIMS Director Dr. Randeep Guleria, there is always a chance that it is a false negative, “If the test is not properly done or a swab is not taken properly, it shall be a false negative. If the symptoms are there and you have been in contact with a COVID positive person, then you must assume you are COVID positive too and take the necessary steps as any patient would,” 

Dr Anurag Agarwal, director of the National Institute of Biomedical Genomics said, “What people should remember is that PCR has a sensitivity of 70%. The load of the virus in one’s mouth and nose remain the highest a day before the symptoms start showing. Then the virus load gradually decreases. If people get tested late after 7 to 8 days, it is possible to get a negative test report because the virus may have travelled inside the body”.

So, the bottom line is this, if you test negative but still have any of the above-mentioned symptoms then take normal precautions as one would if tested positive. Consult a doctor and also isolate yourself, have plenty of fluids, a nutritional diet and supportive care. 

How To Manage Mild Symptoms If The RT PCR Tests Negative

If the RT PCR tests negative, and you have any of the above symptoms, here’s what you can do to manage the milder ones. 

  • Isolate yourself in a separate room with a working bathroom/toilet if possible.
  • Wear triple sharing masks covering your nose and mouth whenever you open the door. Those entering your room should do the same. Also, discard the mask after eight hours.
  • Make sure to wash your hands frequently with soap or use 70% alcohol-based sanitiser. You should also clean your room yourself with a disinfectant. 
  • If possible, open windows for better ventilation.
  • Utensils should be cleaned wearing gloves with soap. Best to use disposables and it is strongly advised not to use personal items with others.
  • Frequently check your temperature for mild fever, body ache can take a paracetamol or Dolo 650.
  • Monitor your oxygen levels at least every 4-6 hours. If your breaths are too fast, take a six-minute walk and try again.
  • Keep yourself hydrated and have a healthy diet even if you can’t taste or smell a thing. Proper hydration and a healthy diet will ensure a faster recovery.

Seek emergency medical care in any of these cases:

  • Oxygen level on oximeter shows less than 94%
  • Shortness of breath worsens
  • Lips or face turn blue-ish
  • Feeling of disorientation increases
  • Fever of 101 F (38C) persists for more than three days
  • If you feel tightness pain in the chest
  • Slurred speech or seizure
  • Unable to wake up or sudden and extreme weakness

We hope this article helps you! Do be aware of these symptoms and take necessary precautions if your RT PCR tests negative. 

To read more on COVID-19 management, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. To directly reach out to a GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/wssu 

Stay home, stay safe and #BeTheForce  

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Healthy Ayurvedic Concoctions To Boost Immunity

ayurvedic concoctionsAyurveda, the “Science of Life” is an invaluable treasure to India from our ancestors which is trending even in the second wave of the current pandemic. According to classical texts, the aim of Ayurveda is “To maintain the health of a healthy person through prevention and to treat the health issues of a sick person”. Our body needs to maintain good metabolism and immunity to fight against foreign invaders like germs and other external disease-causing factors. So, it is critical for us to maintain and boost our immunity on a regular basis to maintain our health. Ayurvedic concoctions are the best and easy choice to make at home yourself and have it frequently.

Ayurvedic Concoctions can be basically made with dry herbs, or dry herb powders or some of the fresh herbs too. As the herbs are boiled in water, the water absorbs all the therapeutic properties from the herbs making it better for digestion and absorption into our body.

5 Varieties of Ayurvedic Concoctions For Immunity 

1. Turmeric-Pepper Concoction

Ingredients:

  • Turmeric powder –  ¼ tsp
  • Black pepper Powder –  ¼ tsp
  • Jeera –  ¼ tsp
  • Water – 1 glass
  • Lemon – 1 tsp 
  • Himalayan Pink salt/Sea salt/Rock salt  –  ¼ tsp

Method: Mix turmeric, pepper and jeera in water and boil it for 3-5 mins to bring it down to 1 cup of concoction. Add lemon and salt before you sip the warm concoction.

Benefits: 

  • The Cucumin in Turmeric is anti-inflammatory and has an immune modulatory effect which enhances metabolism and boosts immunity.
  • Piperine in Black Pepper enhances the absorption of curcumin making it a good combination with Turmeric. It is a rich antioxidant that prevents cell damage, increases  the absorption of essential nutrients like calcium and selenium, helps in easy digestion, and controls blood sugar levels.
  • Jeera is a great source of iron besides potassium, helps in building immune system
  • Lemon, high in Vitamin C can fight against bacterial and viral infections by enhancing immune system

2. Fenugreek-Coriander Concoction

Ingredients:  

  • Fenugreek/Methi seeds – ½ tsp
  • Coriander/Dhaniya seeds – ½ tsp
  • Water – 1.5 glass
  • Milk (Optional) – ¼ cup
  • Jaggery –  ¼ – ½ tsp 

Method: Soak Methi and Coriander seeds in 1.5 glass of water for 30-60 mins. Boil it for 5-8 mins to reduce it to ¾ cup. You can add milk at this stage and boil it for 1 more minute. Turn the heat off and add jaggery just before drinking.

Benefits:

  • Methi/Fenugreek may help to reduce the risk of bacterial fungal and viral infections. It generates heat in the body and is excellent for Kapha dominant people with weaker immunity.
  • Coriander has powerful antioxidants that prevent cellular damage caused by free radicals.
  • Jaggery is a natural sweetener rich in iron, zinc, and selenium.

3. Pomegranate Peel Concoction

Ingredients:

  • Peel of half pomegranate
  • Raw Honey – 1 tsp 
  • Water – 1 glass

Method: Boil a glass of water. Put the pomegranate peel in the boiling water. Let it boil for 3 minutes. Turn off the heat and cover it for 15 minutes. Add 1 tsp of honey to the concoction, before you sip it warm.

Benefits:

  • Pomegranate peels help in restoring overall health. It acts as a liver detox. It soothes sore throat and stomach infections. It helps in dental hygiene and promotes healthy cell growth.
  • Pomegranate peels can be dried and stored as a powder or peel to use it for a long time.
  • Raw honey has healing, antibacterial and antiseptic properties. Phytonutrients in honey can boost the immunity.

4. Licorice-Ginger Concoction 

Ingredients:

  • 1 inch Licorice root or ¼ tsp of licorice powder
  • 2-3 slices of ginger or ¼ tsp of ginger powder / ginger paste
  • Water – 1 glass
  • Raw Honey – 1 tsp 

Method: Heat 1 glass of water. Add ginger powder and licorice powder. Bring it to a boil and simmer for 15 minutes. Add 1 tsp of honey before you enjoy this concoction.

Benefits: 

  • Licorice Cleanses respiratory system as it is a strong decongestant, a natural remedy for cold, cough, sore throat, and flu
  • Ginger is a powerful antioxidant, anti-inflammatory in nature and helpful in reducing cough. It also enhances the immune response and is good for digestion

5. Onion-Cinnamon Concoction

Ingredients:

  • Onion – 1 small (diced) 
  • Cardamom Powder – ½ tsp
  • Cinnamon Powder – ¼ tsp
  • Water – 2 cups 
  • Jaggery – 1 tsp 

Method: Bring 2 glasses of water to boil, add all the ingredients and bring it down to 1 cup of liquid.  Simmer for 15 mins and sip it while it is warm.

Benefits:

  • Onions are rich in flavonoids that help in fighting infections and inflammation. It is extremely useful in strengthening the capillary walls of the lungs and prevents the damage of bronchial tubes in any respiratory infections
  • Cardamom and Cinnamon are anti-inflammatory and effective remedies for cold, and flu as they impart warmth to our body. Both spices are among the ingredients in most commonly used Ayurvedic cough medicines like Sitopaladi churna and Thaleesapatradi churna.  

These Ayurvedic Concoctions can be consumed once at any time of the day for about 2-3 days in a week preferably with a gap to maintain the metabolism and boost the immunity. Children under the age of 12 can have ½ a cup of any of these. People with diabetes should be cautious about the amount of honey and jaggery that they add – lesser the better. These are just preventive remedies and effective with mild symptoms of flu or cough and cold. Medical advice is always suggested with moderate to severe symptoms.

Before trying any of these, do consult your doctor in case you have any allergies. Try these Ayurvedic Concoctions at home and let us know your thoughts in the comments below. For more Ayurvedic Remedies or immunity boosting tips, check out Healthy Reads or tune in to GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/wssu

Stay home, stay safe, boost your immunity and #BeTheForce

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