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8 Incredible Health Benefits Of Sun Salutations (Surya Namaskar) 

benefits of surya namaskarSurya Namaskar literally means Salutations to the Sun. It is a combination of 12 yoga asanas, where the body, mind, and soul are brought into complete synchrony. They are done in sets, some do 12, some 15, while some 30, depending on their endurance. Scientifically too, there are multiple benefits of Sun Salutations (Surya Namaskar). Let’s explore them in detail!

The Benefits of Sun Salutations (Surya Namaskar)

  1. Stretching and flexibility: The 12 asanas which are part of the Sun Salutations (Surya Namaskar) ensure that every part of the body is exercised. The flexibility that comes with it needs to be experienced to be believed. This is extremely beneficial for the bones, joints, and ligaments of the entire body and spine.
  2. Improves internal organ functioning: The various stretches increase blood flow to the organs and improve their functioning. The result is a better functioning digestive system and kidneys, which help in better absorption of nutrients from food and thorough elimination of metabolic waste. Detox happens naturally, with the release of trapped gasses and improved enzyme secretion.
  3. Weight loss: One of the best-proven ways to lose weight is to do Sun Salutations (Surya Namaskar) on a daily basis. It is a perfect workout involving the complete body and is great for losing weight around the belly. It also is proven to improve the thyroid gland functioning, which plays a significant role in metabolism.
  4. Bone health: Traditionally, it is done during the early morning hours, at sunrise, which ensures the body gets the required amount of Vitamin D. This is essential for good bone health.
  5. Stress buster: Stress release happens in multiple ways. Deep focused breathing is one of them. While performing the asanas, control over breathing is very essential and so, stress control is ensured. Various muscles and bones get tense with stress, and thorough stretching helps relieve the stress buildup. The mind is also calm during the workout, and so stress relief is further enhanced.
  6. Relief from insomnia: People who are not able to sleep should perform Sun Salutations (Surya Namaskar) on a regular basis. Both stress relief and the perfect workout ensure good sleep.
  7. Helpful in menstrual cycles: Women who have cramps during their menstrual cycles have shown very good improvement with the inclusion of this exercise. It is also shown to benefit people with irregular menstruation thanks to the improved blood circulation. Pregnant women performing Sun Salutations (Surya Namaskar) are more likely to have a normal delivery.
  8. Glowing Skin: With the release of toxins and stress, glowing skin is a natural affair!

We hope these 8 benefits of Sun Salutations (Surya Namaskar) urge you to make it a part of your daily routine. For more on how yoga can help you lead a healthy and fulfilling life, check out Healthy Reads or 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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Excercises: Pre-Pregnancy: A good start is half done!

Planning to start a family is a crucial decision, in fact, a life changing one, and preparing yourself well for the most important time of your life, will ensure a healthier you and a healthier baby. If you have made up your mind for the next big move, this blog will give you an insight into the exercise part of this beginning.

A workout routine developed before getting pregnant will help you stay in the healthier BMI range, will help you beat stress through release of the feel-good hormone – endorphins, and will help you sleep better through the night, thus will create an optimal environment for natural conception. Additionally, it will help you sustain a healthy pregnancy and develop your stamina for the rigors of childbirth and recovery, and finally, it will assist you in getting back in shape and to your pre-pregnancy fitness levels!

A good deal eh? So let’s learn how you can plan your exercise regime:

A) If you are a beginner: take it easy and gradually. 20 -30 minutes at a minimum three times a week will be good to go.

  1. Start with a low impact aerobic exercise – walking, dancing, cycling. These will race up your heart and exercise your lungs.
  2. Another good one is Swimming – it will make you feel lighter and work out your whole body without straining your joints.
  3. Relaxing workouts include yoga, which with the right postures will help in toning your reproductive organs too.
  4. A Pilates workout under guidance will help strengthen your core and pelvic muscles.
  5. Weight training under supervision will work out your muscles to prepare them for infant care. Use lighter weights and learn the correct training technique, but remember weight training is to be avoided during pregnancy.
  6. Practice exercises for pregnancy and active labor – these will include squatting, lunges, pelvic floor exercises, and breathing exercises. Starting to do them now will make it easier to continue after the big news.

B) If you are a pro: you are doing one of the best jobs for yourself and your fertility. But like with every other good thing, too much of it can still do more harm than good when you are trying to conceive. This is so because exercises are considered as a stress to the system and the body shuts down its reproductive functions in stressful events. Moreover, workouts are linked to changes in a woman’s hormonal system that may interfere with implantation of a fertilized egg. Then, is it fine for a man to exercise intensely during pre-conception phase? No actually not. The male partner must also re-evaluate his workouts and dial down the intensity of his routine so as to avoid the risk of decreasing his sperm counts (which happens due to excessive heat generation during exercises).

Now the question is when do you draw the line?

Well, it will depend on your BMI

#If you fall in overweight BMI range (>27), there is no reason to tone down your exercises, since obesity impairs fertility more than excessive exercising.

#If you fall in normal weight BMI range, bring down your workout intensity from vigorous to moderate. Like if you are running, start jogging and avoid vigorous gymnastics, aerobics, cycling and even swimming. Make them more leisurely so that you are not devoting more than 5 hours a week to these workouts.

#If you fall in underweight BMI range (<18), check your workout intensity and lighten it again so that along with good nutrition, you can soon move up to healthy weight range for early conception.

Now a word of caution for Female Athletes- if your form of exercise (including power yoga) is above moderate and leaves you extremely weak, winded, and gasping for breath or alters your menstrual cycles, then it’s time to tone down the frequency, pace, and duration of your workouts. This surely doesn’t mean you can’t run/cycle or must leave your weight lifting career for making a baby, but then, of course, this won’t be the ideal time to prepare for a marathon/triathlon or for buffing up for an upcoming championship.

Furthermore, certain contact Sports like Judo, Karate, Football etc., which may cause sudden jolts/falls and abdominal punching, may become unsuitable when you eventually fall pregnant. So trying now to hone your skills in them or, for that matter, in activities like downhill skiing, horseback riding, scuba diving, mountain biking etc., may not be useful. Save them for your post pregnancy to do list!

Lastly, a well-rounded preparation consists of other factors too. So a wholesome diet, folate supplements, sound sleep, no alcohol/smoking, avoiding caffeine and reducing stress will form a crucial foundation of your prenatal preparation along with, as I mentioned above, EXERCISING regularly.

Hope you find this article useful and that it answers all your questions regarding exercises before your Big Fat Positive. Take care and I’ll see you in the next chapter of Pregnancy! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Jaggery and its Benefits!

Benefits of JaggeryJaggery is one of the most common ingredients found in Indian kitchens. Apart from being one of the best natural sweeteners, it also offers a plethora of health benefits. It is good for your cardiac health, digestion, improved metabolism, blood circulation, respiratory system, menstrual cramp or pains, sexual potency and stronger immunity.

About 70-80% of the world’s Jaggery production takes place in India, where it is commonly called gur/gud. It is primarily made from Sugarcane but nowadays it can be made from coconut sap and date palm as well.

How is Jaggery Made?

Jaggery is made by first extracting juice from Sugarcane. The canes or palms are pressed to extract the sweet juice or sap. The juice is then allowed to stand in big containers so that any sediment settles to the bottom. It is then strained to produce a clear liquid.

The juice is then concentrated by placing in a very large, flat-bottomed pan and boiled. During this process, the Jaggery is stirred and the impurities are skimmed off the top until only a yellow, dough-like paste remains. This paste is then transferred to containers where it cools into Jaggery blocks.


Jaggery vs Refined Sugar

Jaggery contains more nutrients than refined sugar because of its molasses content. Molasses is a nutritious by-product of the sugar making process, which is usually removed when making refined sugar. Molasses adds plenty of micro-nutrients to the final product. Hence, it is more nutritious as compared to white refined sugar!

10 Benefits of Eating Jaggery

  1. Prevents and Treats Common Cold: Consumption of Jaggery helps fight symptoms of a cold and cough. Mixing a small piece of it in warm water or tea can help greatly.
  2. Immunity Booster: Loaded with antioxidants and minerals like zinc and selenium, which helps curb free-radicals responsible for inflammation, Jaggery helps boost resistance against infections, hence building stronger immunity.
  3. Detoxifies the Liver & Other Organs: It plays a major role in detoxifying internal organs such as liver, stomach, intestines, kidneys, etc. by flushing out harmful toxins from the body. Certain compounds present in Jaggery activate the digestive enzymes in our body, which help us digest food properly and also help reduce indigestion/bloating.
  4. Combats Menstrual Pain and PMS: It is helpful in providing relief from cramps. In case you experience mood swings, irritation before your period, you should eat a small piece as it increases the levels of hemoglobin, maintains the hydration levels in our body in heavy-flow during periods and helps in releasing more Endorphins during periods (this helps relax our body). During periods, consume a solution of a glass of lukewarm water and Jaggery. It will help you tackle period cramps for the day.
  5. Body Pain & Aches: Do you suffer from aches and pains in your joints? Eating Jaggery can provide you with immense relief. Add some grated ginger in boiling water and strain. Add a small piece of Jaggery and drink this regularly to reduce joint pain. You can even drink it with a glass of milk everyday to help strengthen the bones. This can help prevent joint and bone problems such as Arthritis.
  6. Prevents Constipation: It activates the digestive enzymes in the body, stimulates bowel movements and helps prevent as well as relieve constipation. A cup of warm water with organic Jaggery and half a lemon’s juice is one of the best home remedy to cure constipation.
  7. Prevents Anaemia: Rich in iron and folate, it helps prevent anaemia by ensuring that a normal level of red blood cells is maintained. It also helps in increasing haemoglobin content of blood. This is especially beneficial for pregnant women.
  8. Acts as a Cooling Agent: Eating a small piece of it everyday helps in maintaining normal body temperature, which helps in keeping your stomach cool. Experts recommend drinking GurSharbat (soaked in ice cold water) during the summer months to cool off.
  9. Prevents Respiratory Problems: By consuming Jaggery regularly, you can prevent many respiratory problems such as asthma, bronchitis, etc. Eating it with sesame seeds is beneficial for the respiratory system and preventing allergies related to it.
  10. Regulates Blood Pressure: Jaggery contains potassium and sodium, which play an important role in the maintenance of pH levels in the body. It ensures that a normal level of blood pressure is properly maintained.

Quick Til Ladoo/Bars Recipe

You will need:

  • 1 Cup White Sesame Seeds
  • 1 Cup Jaggery
  • 1 tbsp ghee
  • ¼ tsp Cardamom Powder
  • Nuts of your choice

Method:

  • Roast sesame seeds on medium heat till light brown
  • Heat ghee in pan and add Jaggery
  • Simmer on slow flame till it melts
  • Put off flame and add the roasted til (and crushed nuts) and mix well
  • Grease your palms with ghee and make small balls or set in a plate and cut bars out of it

We hope this article equips you with valuable insights into the amazing benefits of jaggery. Incorporating this natural sweetener into your diet can enhance your cardiac health, digestion, immunity, and overall well-being. If you found this information helpful, we’d love to hear your thoughts in the comments below. For more interesting tips on diet and nutrition, check out Healthy Reads. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Top 5 Superfoods You Need to Start Eating Today!

top superfoods

If you check from a nutritional perspective, there is no such thing as superfoods. While this was a term used for marketing purposes to influence food trends, there is no denying the positive effects that some of these foods have on the body. The term “superfoods” is used to describe a food that is rich in a particular nutrient or other bioactive substances. Superfoods are steadily joining the wagon in India due to their numerous health benefits.

Here are 5 foods that may be worthy of the esteemed superfood title.

1. Indian Gooseberry (Amla)

It has a sour, astringent taste and sweet aftertaste. It is one of the richest sources of vitamin C (approx. 600-700mg per fruit). Along with antioxidants and immunity-boosting properties, it also has anti-ageing, anti-cancer, anti-diabetes properties and it also reduces menstrual discomfort. It is rich in pectin, a dietary fibre that regulates bowel movement and also treats scurvy. Amla powder is used in many hair tonics as it enriches hair growth, maintains hair colour, and improves lustre. It is also available in various other forms such as powder, juice, oil, tablet and spice. Click here to know more about the Indian Gooseberry!

2. Fenugreek Seeds

As demonstrated in various studies Fenugreek is rich in fibre and protein. Due to its valuable bioactive components, it has an anti-diabetic effect, it is loaded with antioxidants, and it is anti-carcinogenic, hypo-glycemic and has a cholesterol-lowering effect as well. It reduces weight and obesity, treats constipation and also acts as a Galactagogue i.e. it improves milk production in breastfeeding mothers. Fenugreek should be included in our daily diet. It can be used while cooking curries, vegetables, dals, and parathas, etc.

3. Garlic

The health benefits of garlic are numerous. These include anti-cancer, antibiotic, anti-hypertensive and cholesterol-lowering properties. It is also anti-diabetic, antioxidant, antimicrobial, immunomodulatory, anti-asthmatic. Garlic needs to be peeled, chopped or crushed and then consumed to activate its main component. It is also a source of prebiotics. Studies indicate that eating 2 cloves of garlic lowers cardiovascular disease risk. To know more about the benefits of Garlic, click here!

4. Green Banana Flour

It is made by drying unripe green bananas and grinding them into a fine powder. It has a mild nutty taste and has resistant starch which is undigested, thus beneficial for colon health and also aids digestion. It is gluten-free and can be substituted for wheat flour. It is ideal for weight watchers as it keeps the tummy full for a longer time. This prevents binge eating. As green banana is low in sugars, it is also diabetic friendly. It contains numerous vitamins and minerals.

5. Moringa / Drumstick

A highly overpriced superfood in the west, it grows abundantly in India. It is used mostly in sambhars, curries and cooked vegetables, both in rural and urban areas. WHO (World Health Organization) promotes this as an alternative food source to treat malnutrition. Moringa leaves are rich in minerals such as calcium, potassium, zinc, magnesium, iron and copper. Thus, it helps in treating anemia and boosts immunity. A single serving of Moringa contains about 3x the iron of spinach. Iron is essential to enriching the blood, energy and oxygen in our muscles and organs. It also works as a Galactagogue i.e. helps in inducing milk. It is highly recommended for pregnant women. 1 tsp of Moringa powder added to water or the leaves cooked into a vegetable or the drumsticks inner pulp consumed, can begin the process of adding health and nutrition to your life and everyone around.

These easily available superfoods can add to your health and well-being! Do consult your doctor before trying any of these foods to avoid allergic reactions, especially if pregnant.

We hope this article helps you! Leave your thoughts in the comments below! For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]