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November 30, 2022 By Neha Kapoor 5 Comments

6 Magical Herbs That Can Help You Sleep

There are many people who face severe issues of sleep disorder and it is difficult for them to fall asleep. Sleep is a key component of good health. They say humans need at least 8 hours of sleep a night to rejuvenate and restore their bodies. Unfortunately, in the days of stress, chaos, constant electronic bombardment, adrenal fatigue, and hormonal craziness, we are seeing people generally getting less sleep, and the sleep they do get, tends to be interrupted in some way. This means the sleep quality and quantity have a lot to be desired. Thankfully, we have these 6 magical herbs which can help you relax, rejuvenate, and come to a quiet place of rest and relaxation.

6 Magical Herbs To Help You Sleep

1. Ashwagandha (Winter Cherry)

It is an adaptogen with strong affinities towards the nervous system. It helps the body deal with stress and hormone fluctuations caused by stress, especially helping regulate cortisol levels at night time. Cortisol is what wakes you up at 2 am thinking about a million things at once and not being able to fall back asleep. Taking 500mg of Ashwagandha daily can help your body even out stress hormone levels which can help you get a good night sleep. It has also been shown to ease anxiety and depression.

2. Chamomile

It is a wonderful calming herb. It relaxes both the body (muscles) and the mind. It is also a wonderful, gentle sedative. It is safe and effective for children. Chamomile tea sipped by a breastfeeding mother can soothe the baby after breastfeeding. Toddlers can sip chamomile tea with a little bit of honey before bedtime to calm them down. Adults can drink 1-2 cups of chamomile tea at the end of the day to help calm down before bedtime. Steep chamomile in hot water for 10 minutes in a tightly capped jar, strain and enjoy.

Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.

Dose: Tea, 1 cup 2-3x daily; Tincture, 30 drops 3 x daily.

3. Lavender

Everyone knows that Lavender is great for relaxing and calming the mind and body. The essential oil can be diffused in the evenings alone or combined with other relaxing essential oils to bring on a state of peace and relaxation. The leaves can be drunk as a tea, or added to food. It is great for insomnia, agitation and restlessness. Lavender is a gentle strengthening tonic for the nervous system as well. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compressor massage oil or simply inhaled to alleviate insomnia.

Dose: Tea, 1 cup 2-3 x daily; Essential oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

4. Passionflower

It’s a great herb for people who wake frequently throughout the night. It is a safe herb for most (excluding excessive use in pregnancy, especially in the first trimester), including children and can be taken in large doses frequently. It is used to promote a deep restful sleep and ease anxiety. Take 30-60 drops of passionflower tincture an hour before hitting the bed, and again at bedtime if you are not yet tired. The herb can be combined with others to make a wonderful night time tea as well. Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978).

Dose: Tea, 1 cup 3x daily; Tincture, 30-60 drops 3-4x daily.

5. Lemon balm

It is used primarily to lift the mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however, it should be noted that too high of a dosage (1800 milligrams) increases anxiety.

To make it into a mild, uplifting, and relaxing tea. You will need:

2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
2 teaspoons dried chamomile
Honey to taste (optional)
8 ounces of fresh water

Directions: Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

6. California Poppy

This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. A tincture is the most powerful way to take this. Try 30-40 drops twice daily (the second dose close to bedtime).

These herbs can be combined to make a lovely relaxing night time tea that works for your specific needs. That is the great thing about herbs, some speak to you more than others. Those are typically the herbs that you should do some more work with to see if they suit you!

Before you try any of these herbs, have a word with your doctor, dietitian or nutritionist. You can also speak to our Coaches and Experts by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more articles on sleep and sleep tips, check out Healthy Reads.

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November 26, 2022 By Mariam Hussain 3 Comments

The Incredible Benefits Of Milk You Might Not Know

Milk is the most widely consumed beverage in the world and it’s an important part of a diet for most individuals.The major source of milk in India is from buffalo, cow and rarely from sheep and goat. It is essentially an emulsion of fat and protein in water, along with dissolved sugar (lactose), minerals, and vitamins. These constituents are present in the milk of all mammals, though their proportions differ from one species to another and within species.

Some Awesome Benefits of Milk

Most of us might have learned in school that milk is considered as a complete food. It is because of the presence of all the vital nutrients that the body needs for growth, development and sustenance. Mentioned below are a few of the many incredible benefits of milk.

Protection against cancer: Studies suggest that Calcium, Vitamin D (in case of fortified milk) and some other milk compounds are important in protecting against certain types of cancers like colorectal and bladder cancer.
Reducing cardiovascular disease risk: Consumption of low fat milk after adolescence helps in reducing cardiovascular diseases. The presence of Polyunsaturated fatty acids and calcium plays a major role in protection against heart diseases.
Some studies also show evidence that consumption of milk in required quantities lowers in incidence of Type 2 Diabetes Mellitus.
For bones and teeth: Since time immemorial, this benefit of milk has been very common and well known to all. Apart from Calcium and protein, it contains various other nutrients like zinc, potassium, Vitamin-A and Vitamin-D (if fortified), that help in maintaining bone health. When taken in required amounts since childhood, milk helps in preventing osteoporosis and other bone fractures.
Good source of macro and micro-nutrients: It is a good source of energy, protein and other micronutrients like magnesium, selenium, zinc, riboflavin (Vitamin B2), cyanocobalamin (vitamin-B12) and Pantothenic acid (vitamin B5). Therefore, preventing a lot of micronutrient deficiencies.
Last but not the least, it is an essential component for growth and development and can prevent stunting especially during infancy. Infact, the dietary fat from milk which shows detrimental effects during middle age and elderly, proves to be extremely beneficial during infancy. It helps in preventing undernutrition and malnutrition especially in a population with a low fat intake.

To summarise it all, whole milk is essential for growth and development of infants and children. It is associated with reduced risk of non-communicable diseases like osteoporosis and possibly colorectal cancer and type 2 diabetes. Post adolescence, low fat milk has to be consumed to cut down on the saturated fat intake. Milk and dairy products can represent an important part of a healthy diet, as long as consumption levels are not excessive. However, any diet that exceeds the daily requirements over a period of time can lead to potentially significant health risks.

We hope this article on the benefits of milk helps you. If you are lactose intolerant, you might want to go through this article: https://goqii.com/blog/is-lactose-free-milk-the-same-as-dairy-free-milk/ or consult your doctor, nutritionist or dietitian before consuming milk or dairy products.

For more information on milk, other foods or nutrition in general, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Happy National Milk Day To You All!

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November 24, 2022 By Neha Goyal 2 Comments

Pistachios – Your Powerful Nutritional Punch!

Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

How Does It Give a Powerful Nutritional Punch?

Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Eating Pistachios

Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Pistachios in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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November 12, 2022 By Neha Sharma Leave a Comment

Can You Die From Pneumonia? 6 Serious Complications You Should Know

Pneumonia is an infection of the lungs which can be caused by bacteria, fungi or a virus. It can range from mild to life threatening – when you require medical intervention at the earliest. When the air sac of one or both lungs are filled with some fluid or pus, it leads to inflammation which causes chest pain while breathing, cough with phlegm or pus, fever, chills and difficulty in breathing. Newborns upto 2 years of age and older people above 65 yrs of age are more prone to pneumonia as their immunity is not strong enough to fight the infection.

Types Of Pneumonia

There are four types of Pneumonia.

CAP (Community Acquired Pneumonia): It is a type of pneumonia that occurs outside the hospital or other healthcare facilities and is caused by bacteria, bacteria like organisms, fungi or a virus like COVID-19 as well.
HAP (Hospital Acquired Pneumonia): This type of pneumonia occurs during a hospital stay and can be serious as the person is already sick.
Health Care Acquired Pneumonia: This type of acquired pneumonia occurs when patients stay for a long term in hospitals or go to outpatient clinics for dialysis or chemotherapy.
Aspiration Pneumonia: This type of pneumonia occurs when you inhale food, liquid, saliva or vomit in your lungs and that causes an infection and it also occurs when there’s a brain injury.

What Are The Complications That Occur?

Even with treatment, some people with Pneumonia, who have other health ailments, suffer complications. Here are some of them:

Bacteremia: When infection is caused by bacteria, it travels down to the bloodstream and can lead to septic shock that lowers the blood pressure and the heart cannot pump blood into the organs and organs may stop working altogether. So, if you are having symptoms like fever with chills, low blood pressure, stomach upset, fast breathing with a fast heart rate, you need to consult a doctor immediately.
Lung Abscesses: Sometimes, due to pneumonia, pus pockets are formed in the lungs and give rise to fever, fatigue, weight loss, loss of appetite and coughing. This basically happens when a person is having bacteremia, gum disease, weakened immune system and regular intake of alcohol.
Pleural Effusions, Empyema and Pleurisy: There are two types of layers surrounding your lungs called pleura. One from the outer side and one lines the part of your chest where the lungs sit. They help the lungs to move smoothly when one breathes. Sometimes, pain occurs while breathing and this is because the pleura swells and sometimes a fluid forms in between the layers and that is known as PLEURA EFFUSION. And if the fluid gets infected it leads to EMPYEMA.
Respiratory Failure: With pneumonia, your lungs get infected and they will not be able to transfer oxygen to organs and won’t be able to get rid of carbon dioxide from the body which leads to this condition. Symptoms are fast breathing, irregular heart rate, anxiety, fatigue, losing consciousness or bluish tint on your skin, fingertips or nails.
Kidney Failure: It’s not a common complication of pneumonia but when you are having bacteremia or septic shock, your heart may not be able to pump enough blood to your kidneys and they might stop functioning. Chances of kidney failure are high if it is coupled with other metabolic disorders.
Heart Failure: Chances of heart diseases are higher if you have pneumonia as the heart may not be able to pump enough blood and oxygen as the heart itself doesn’t have enough supply.

All the complications of pneumonia are not to be taken casually. If you experience any of the above symptoms or complications, seek medical help immediately. You can also track symptoms such as low blood oxygen, low blood pressure, increased heart rate and high body temperature with Smart Devices from GOQii. Tracking these symptoms early can help you avoid any unnecessary complications and get medical assistance on time.

We hope this article helps you. For more on Pneumonia and other medical conditions, check out Healthy Reads or ask your GOQii Coach directly by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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