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5 Healthy Valentine’s Day Gifting Ideas

Valentine's Day Gifting

Valentine’s Day is around the corner and if you still haven’t found the perfect gift for your better half, we suggest opting for these 5 healthy little treats so you and your loved one can spend your life on the right side of forever! After all, the best gift you can give the one you love is good health.

Healthy Valentine’s Day Gifting Ideas For Your Loved One! 

1. Herbal Teas  
If a picture is worth a thousand words then the aromatic blend of flavorful, healthy herbal tea is worth a million! There’s no better way to express the unique love the two of you share than presenting them with an unique blend of tea. Talk about exquisite and classy! Nothing spices up romance like a freshly brewed cup of tea!

2. Natural Honey
Our money is on the honey for your honey! Celebrate your unadulterated love with some natural goodness. If you’re wondering why honey is on this list, then there are a million reasons. To begin with, sugar is addictive and it does terrible things to your body. If you must go for a sweetener, then why not opt for something that is much sweeter and healthier?

3. Muesli
We can all agree that love isn’t a single emotion, it is a mix of all things good just like Muesli! Doing something as surprising as bringing the love of your life some breakfast in bed can go a long way in ensuring a long, loving and healthy relationship.

4. Personal Care Products
Love is a serious business. The best way to show your commitment is by pampering your loved one with a gift that brings out her radiance, much like the inner beauty that you fell for. A little grooming and lots of love goes a long way in showing your partner that you care.

5. Healthy Chocolates
By now, we all know that the universal food for love is chocolate! There is absolutely no better way to say ‘I love you’ than presenting your loved one with a box of delicious chocolates! Be sure to choose healthy versions of chocolates that will make your loved one melt for more!

You can get all the products listed above for a sweet discount from the GOQii Health Store using your GOQii Cash.

Got any more healthy Valentine’s Day Gifting ideas? Share them with us in the comments below.

#BeTheForce for love and good health!

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Lower Blood Pressure Naturally With Dietary Changes

lower blood pressure naturally

Hypertension, known as a silent killer, is simply the elevation of your blood pressure levels. It is majorly developed due to factors like a sedentary lifestyle, high salt intake due to processed and packaged food. But, the good news is that you can control it. You can manage to lower blood pressure naturally by making dietary and other lifestyle changes after consulting with your doctor. 

Foods That Help Lower Blood Pressure Naturally 

Let’s take a look at foods which are healthy and can help with the condition! 

  1. Green Tea: is associated with numerous health benefits. It is rich in polyphenols and catechins, which act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health. Intake of green tea is associated with significantly lower levels of LDL, triglycerides, total cholesterol, and blood pressure. You can have 1-2 cups of green tea daily one hour after a meal to maintain your blood pressure and to improve insulin sensitivity.
  2. Olive Oil: is packed with antioxidants like tocopherols, β-carotene, lutein which helps in relieving inflammation and decreases the risk of cardiovascular diseases. It is rich in MUFA which promotes heart health and is linked with lowering blood pressure. In Indian cooking, you can safely use 1-2 teaspoon of extra virgin olive oil daily to sauté veggies, make salad dressings, etc.
  3. Fatty Fish: like salmon and tuna are rich with omega-3 fatty acids which aid in improving heart health. These fatty fishes and fish oil supplements are beneficial for lowering blood pressure, sugar levels and triglycerides. Consumption of fatty fish 2-3 times a week is good for heart health.
  4. Nuts: like walnuts, almonds are a rich source of monounsaturated fatty acids which lower total cholesterol, LDL (bad)cholesterol and blood pressure. It has minerals like magnesium and copper, Vitamin E, MUFA which protects against various heart diseases by reducing plaque formation and keeps your arteries clear. You can include 5-6 soaked almonds and 2-3 walnuts in your diet.
  5. Seeds: are the powerhouse of various nutrients, rich in omega-3 and omega -6 fatty acids which improve many heart disease risk factors including blood pressure, cholesterol, and triglycerides. Include flax seeds, chia seeds, sunflower seeds and hemp seeds in your diet. Just make a mixture of these seeds and have 1-2 tsp daily by mixing them with nuts or adding them to your smoothies or salads. 
  6. Berries: are packed with antioxidants like anthocyanins which protect the heart from oxidative stress and help in maintaining normal blood pressure.  It also has polyphenols which improve blood pressure, insulin resistance and systemic inflammation. You can add a handful of strawberries, blackberries and raspberries in your diet.
  7. Banana: The American Heart Association encourages people to increase the consumption of foods that contain potassium. Eating foods that are rich in potassium helps in lowering blood pressure levels better than taking supplements. You can slice a banana in your favourite cereal or oatmeal, make a smoothie or a shake for a potassium-rich addition.
  8. Pomegranate: is rich in fibre, vitamins and minerals. Drinking a cup of pomegranate juice daily for four weeks can help lower blood pressure naturally. Early research suggests that drinking pomegranate juice helps to keep the arteries in the neck clear of the build-up of fatty deposits and improve blood flow to the heart.
  9. Tomato: is one of the important ingredients in our Indian cuisine which enhances the flavour and colour of dishes. Tomatoes are loaded with lycopene which reduces the risk of heart attack and stroke. New research claims that drinking a glass of unsalted tomato juice daily is a simple way to lower blood pressure and reduce the risk of heart disease. It also removes excess cholesterol,  plaque from arteries and increases the level of HDL Cholesterol.
  10. Garlic: is a pearl for Hypertension patients. Daily consumption of garlic for an extended period can reduce LDL Cholesterol, triglycerides, and blood pressure significantly. It has allicin, allyl mercaptan, and diallyl disulphide which are very effective in controlling cholesterol and blood pressure. Eating 1-2 fresh, raw garlic is one among the herbal remedies for controlling high blood pressure.
  11. Oats: are a rich source of soluble and insoluble fiber. They are low in fat, low in sodium and contain beta-glucan, a type of fiber which lowers blood pressure. A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Eating oats for breakfast/snacks in the form of oats porridge, oats upma, oats chila, is a great way to fuel up for the day.
  12. Beetroot: Drinking one glass of beetroot juice daily can significantly reduce blood pressure in people with hypertension. Due to the high concentration of nitrates, it relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure. Both raw beet juice and cooked beets are effective to lower blood pressure and decrease inflammation. 

Apart from the above food options, you need to  control what you eat. Avoid sauces, pickles, coffee, packaged food, etc. and cut your salt intake to half a teaspoon daily. Avoid smoking and consuming alcohol in excess as well. Before making any massive dietary changes, consult your doctor first!

If you want to check your vitals easily and efficiently, try the new GOQii Smart Vital which measures your SpO2, blood pressure, heart rate and body temperature. You can get more details here: store.goqii.com/smartvital 

We hope this article helps you! For more on hypertension and tips to lower blood pressure, tune in to live sessions by experts on GOQii Play or ask your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

To know how simple lifestyle changes can help your reverse high blood pressure, listen to our player Digvijay Singh’s journey as he discusses the lifestyle changes he made with our Founder & CEO Vishal Gondal.

#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 mosambi. 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 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- Thiamin, 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 personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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Quick Fixes & Exercises To Prevent Aching Elbows

aching elbowsThe elbow joint is a very important joint but is often overlooked because it is not a weight bearing joint and doesn’t develop arthritis generally as we grow old. But it can undergo wear and tear, get injured and the pain in the area can keep us from the daily activities of living like dressing up, combing, cooking, eating food, typing or any activity that requires use of the upper limb. So, taking care of this joint is equally important and one should not ignore the early signs of discomfort. Before we go into the remedies for aching elbows, let’s look at some common conditions of the elbow joints:

  • Tendonitis – inflammation of the tendons around the joints
  • Bursitis – affects bursae, small sacs of fluid that protect the joints
  • Tennis Elbow – lateral epicondylitis (affects the outer tendons of the elbow)
  • Golfer’s Elbow – medial epicondylitis (affects the inner tendons of the elbow)
  • Osteoarthritis – affects the cartilage, a type of connective tissue found in joints.
  • Ligament sprains and strains – may be the result of repeated stress or some trauma
  • Dislocation or Fracture of the Elbow – may occur as a result of an injury to the elbow.

Home Remedies For Aching Elbows 

  1. Rest: If you’ve had an injury, best is to give the joint rest and let it heal naturally. Avoid any movements that put pressure on the muscles around the elbow and cause or aggravate the pain. 
  2. Ice- Packs: Applying an ice pack around the painful area can help reduce pain and swelling. You can apply ice packs 2-3 times daily for 10 minutes.
  3. Use a Sling: If you’re not able to actively rest the arm, use an elbow sling to prevent movement of the arm and give adequate support. This will help reduce the inflammation and pain in the area. You can also remove the sling after regular intervals and perform gentle movements.
  4. Massage: Gently massaging around the area, with your thumbs, will improve blood circulation in the area, reducing pain and inflammation.
  5. Simple Exercises – Exercises that gently stretch the muscles around the elbow joint, give relief from pain. The stretches include – 
    • Wrist Extensor stretch – While standing, arms extended forwards at 90 degrees, flex one wrist and push it with the other hand (both ways- palm facing upwards- forearm supinated and then downwards- forearm pronated). Hold the stretch for 4-5 seconds and relax. You can do 3-5 reps and 1-3 sets each side.
    • Wrist Flexor stretch – While standing, arm extended forwards extend one wrist and push it gently with the other hand (both ways- palm facing upwards- forearm supinated and then downwards- forearm pronated). Hold the stretch for 4-5 seconds and relax. You can do 3-5 reps and 1-3 sets each side.
    • Pronation and Supination of the forearm – Sitting on a chair with your arm bent at 90 degrees, turn your palms inwards (palm down – pronation) and then outwards (palm up- supination). At the end of the movement use your other hand to assist and apple gently pressure). Hold the stretch for 4-5 seconds and relax. You can do 3-5 reps and 1-3 sets each side.
    • Working the finger flexors – The finger flexors originate from above the elbow, so stretching them also gives relief. Sitting on a chair, rest your hand on the thigh and gently start lifting your fingers one by one, starting from your index finger, using the other hand to gently assist the stretching movement. Hold the stretch for 1-3 seconds and relax. You can do 3-5 reps and 1-3 sets each side.

How Can You Prevent Elbow Pain?

1. Strengthen your Elbows: Having strong muscles around the elbow joints, helps prevent injuries and undue stress on the joint. You can do various strengthening exercises using dumbbells, resistance bands or even using your own body weight. The exercises include:

  • Elbow Flexion
  • Elbow Extension
  • Supination of the forearm
  • Pronation of the forearm
  • Wrist strengthening exercises
  • Shoulder strengthening exercises

You can start with 10 reps, 3 sets each and then gradually progress further.

2. Maintain proper posture and use support while doing heavy workouts

3. Use the correct techniques or positions while doing activities that can cause strain to your elbows.

4. Avoid injuries: Following a proper warm up and cool down routine helps to avoid sports injuries.

5. Healthy diet: Including Calcium rich food and Vit D, helps build stronger bones.

While doing workouts, either at home or in a fitness center, it is very important to take control of your body and do everything you can to prevent any injuries, rather than going through the painful process of getting injured and then taking care of it. For best results, it is better to seek guidance from a physiotherapist or a trained fitness expert and then later do the exercises on your own.

We hope this article helps you find relief from aching elbows! For more tips and remedies, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching. 

Do let us know your thoughts in the comments below.  

#BeTheForce 

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