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Sleep Series: Sleep Tips and Summary

sleep tips and summaryThe internet is full of various sleep tips and advice but which one is the best one to follow? Don’t worry, I have shared some sleep tips which I’ve personally experimented with and benefitted from over the last couple of years. Hope they help you too! 

Sleep Tips For A Good Night’s Rest 

1. Day Time:

  • The sleep preparation process starts from the time you wake up
  • What you do during the day, impacts how you sleep. Sleep is not just a standalone event that happens in the evening.  Sleep is designed to unwind, scavenge, reorganize and rebuild from the activities of the day. So, be cognizant of what you do in the daytime
  • Get some Sunlight, especially first thing in the morning. This sends a clear signal to “Body Clock” that it is Daytime – it will automatically set up the night time. 
  • Try walking without any footwear on natural ground while taking morning walks. It helps immensely!
  • No Coffee/Cola after 13:00 hours – I found the impact of tea is milder on sleep. At 4pm, masala tea with ginger, etc. is ok. 

2. Evening

  • Get used to dim lights post dinner. Light is the number 1 inhibitor to the onset of sleep
  • I have two sets of lights in my house – one for “illumination and celebration” and one with dim lights conducive to induce melatonin secretion.

3. Dinner

  • 30 minutes before dinner, take 1-2 spoons of Apple Cider Vinegar with 1 spoon of honey in 1 glass of water. Works wonders for sleep, digestion, acidity, GERD, etc.
  • Early dinners are the best! Between 6-7pm max. You do not want your digestion process working during sleep
  • Stop the intake of water 90 minutes before sleep if you are above 45.

4. Preparing to Sleep

  • 30 minutes before your scheduled sleep time, start unwinding. Phone can be kept outside the bedroom or better, switch it off. Reading a hardcover book is a great way to induce sleep. I used to read a book on macroeconomics
  • Pranayama is a great way of preparing the body for sleeping. I found the following useful
    • 4-8 method: Inhale through nose for a count of 4 and exhale through the mouth for count of 8 – ask me if you do not yawn and feel sleepy at the end of 3 minutes
    • Shitali Pranayama: 3-4 rounds – cools the body
    • Ujjayi: 3-4 rounds – strengthens the throat muscles – works against collapsing during snoring
  • Lavender Essential Oil: Apply 1 drop of good quality lavender essential oil on your pillow. You will sleep like a baby. Do not use more than one drop, I do not want to get a call from your boss! 
  • If you can get your Ayurveda or Siddha doctor to prescribe “Ven Thamarai (white Lotus) Churna”, mix it with a half-cup of warm milk and honey 60 minutes before going to sleep. Non habit forming and sleep inducing medicine. Not just helps in onset of sleep, but helps in overall quality through all stages of sleep.

5. Bedroom

  • Darkness is a friend of sleep. Pitch dark room with no night light. Use a sleep mask for your eyes if needed. Go for movement sensing light in case you get up at night
  • Air conditioned room is the best – cool temperature is essential for good sleep. Set what is comfortable fo you – 24 degrees is generally ok for Indians (web prescribes 20 degrees which is American Standard)
  • On bedroom accessories, I have covered in previous blogs
  • Bed is reserved for unwinding and sleeping – so avoid working or eating from bed

Sleeping well is essential to a good career for knowledge workers. Sleep builds memory, creativity, innovation and problem solving skills which are crucial and cannot be replaced by “Artificial Intelligence”.

If this Sleep Series by Srini got you excited about sleep, try reading Why we sleep – a book by Matthew Walker, the Sleep Guru. To read more about sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To get more guidance to help you sleep better, subscribe to GOQii and let our experts help you: https://goqiiapp.page.link/wssu

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Sangeeta Jajodia goes from a Simple Housewife to a Super Woman!

Sangeeta Jajodia

They say being a housewife is a full time job, and quite rightly so. As one among many, 52 year old Sangeeta Jajodia from Mumbai, led a very busy life. Her routine revolved around tending to the needs and demands of her grown up children, cooking, cleaning and regular household chores. During her free time, she watched TV or browsed through her mobile – this is how she summed up her life before GOQii.

Apart from her daily chores and normal walks which were required, she never indulged in any physical activity. She had no restrictions on food, she would sleep late and wake up early to prepare food for her kids. All of this led to acidity, cholesterol, fatty liver and weight gain. She says that she had never been underweight nor obese.

In 2017, after a family wedding when browsing through the pics, she realized that she had gradually put on a lot of weight. She decided that she needs to lose weight. Not knowing where to start, she decided walking was the one thing she could do. Seeing her interest, her son gifted her a GOQii and with it, a key to a new life which began taking shape from January 2018.

Life after GOQii

Initially, Sangeeta Jajodia was very reluctant to follow her GOQii Coach’s instructions – even simple things such as adding a salad and fruits to her diet – something she hadn’t done before. Slowly, she began adding salads to her dinner and her lunch as well. Now, she includes them daily.

Apart from adding salads to her diet, some of the changes included:

  • Adding fruits in between her main meals to avoid the long gap she used to have before.
  • She had to exercise portion control while eating her meals.
  • Drinking 2 cups of green tea and cinnamon water before going to bed
  • Eat dinner by 8 PM
  • Regularize eating and sleep timings
  • Apple detox twice a week which includes adding a few pieces of apple and cinnamon powder to a jug full of water, leaving it overnight and consuming that water throughout the day. On these days, she avoids grains and dairy products
  • 1 hour walk every day and does basic home workouts shared by her GOQii Coach
  • She takes her 10k step target seriously and walks even if she’s on vacation.

Sangeeta Jajodia Makes the Shift!

After implementing all of the small lifestyle modifications suggested by her GOQii Coach, Sangeeta Jajodia witnessed a lot of positive changes in her life. To begin with, her weight had reduced from 82kg to 73kg within a year of joining GOQii. Furthermore, her acidity was gone completely. Her cholesterol and fatty liver levels are in the normal range. Apart from this, she has participated in 4 5k runs and 1 8k run last year.

What Does Sangeeta Think About Her GOQii Coach?

Sangeeta completely trusts her GOQii Coach and follows her instructions and guidance diligently. Her coach follows up with her every day and reprimands her if she doesn’t follow a habit or cheats on her diet. What Sangeeta likes the most is that if she is in a difficult situation, her GOQii Coach modifies her habits – for instance, when Sangeeta’s mother-in-law was sick and she was stressed, her GOQii Coach asked her to start with breathing exercises and meditation which really helped her out during that time. Constant suggestions and a customized solution like this is what appeals to Sangeeta the most!

Like Sangeeta Jajodia, do you want to make a positive lifestyle change as well? Download the GOQii App and subscribe to our service now!

For more inspiring user journeys, read here: https://goqii.com/blog/category/user-stories/

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Liquorice Root: The Magical, Medicinal Herb You Need Today

liquoriceSome spices and herbs from our grandmother’s stockpot are so precious that even today they are used in several households as home remedies. One such ayurvedic, age-old herb is Mulethi or Liquorice (also spelt as Licorice).

Liquorice is widely known for its exceptional flavor and is also used in several medicines as it claims to be anti-diabetic and antioxidant in nature, providing many health benefits.

Nutritional Value

Liquorice has an enticing scent, this comes from a variable and complex combination of compounds out of which anethole makes up 3% of the entire plant. Most of the sweetness comes from a substance called glycyrrhizin, it is generally 30 to 50 times sweeter than sugar.

7 Health Benefits of Liquorice

  • Combats Digestive Issues: Mulethi is a magical root when it comes to curing digestive issues like acid reflux, stomach inflammation, ulcers, heartburn, acidity and constipation. It also acts as a mild laxative to regulate bowel movements.Dosage: Directly taken by mouth (chewing of the root) post meals, especially after dinner.
  • Keeps The Respiratory Tract Healthy: It aids in easing a sore throat, asthma, cold, cough and other respiratory issues. Chewing on Liquorice sticks is an age-old remedy for a sore throat. It thins and loosens the mucus inside the airways and eases coughing and congestion.Dosage:  If you want to avoid chewing on the sticks, you can also mix ginger juice to Liquorice tea. (Boiling Liquorice sticks in water)
  • Helps in Weight Reduction: Liquorice oil helps to reduce visceral fat and body fat to a great extent in overweight people. Infact, Liquorice supplements have proven to help people achieve lower BMI and Low Density Lipoprotein.
  • Improves Immunity: Regular use is helpful in boosting immunity due to the enzymes present in the root plant. It helps the body produce lymphocytes and macrophages that protect the body from microbes, pollutants, allergens. It is helpful to prevent microbial infections and also improve the defense mechanism of the body.Dosage: Directly taken by mouth (chewing of the root).
  • Protects the Liver: Liquorice roots help to treat certain disorders like Non Alcoholic Fatty Liver Disease (NAFLD), Hepatitis, Liver damage and Jaundice. It also has an anti-inflammatory property that soothes the liver.Dosage: Mixing Mulethi in a cup of warm tea twice a day for a couple of weeks can purify the liver and make it immune to diseases.
  • Improves Oral Health: Its anti-microbial and anti-bacterial properties also reduce the growth of bacteria which causes cavities. It also combats bad breath, reduces plaque and keeps the gums and teeth healthy and strong.Dosage: Dried Mulethi powder to be used for brushing teeth and mouthwash, or try gargling with the cooled mulethi tea.
  • Hormonal Regulation: The multipurpose herb also helps in correcting hormonal imbalances in the body and eases menopausal symptoms like hot flashes, insomnia, depression, mood swings, and sweating, etc. It is also useful in relieving menstrual cramps, and regulating flow during menstruation.Dosage: Mulethi tea twice a day.

If you have been familiar with any of the issues listed above, you should definitely give Liquorice Root a try!

Was this article helpful? Want to know more about Liquorice Root? Type your queries down in the comments below!

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The Urgent Need For Healthy Eating

healthy eatingEver wondered what constitutes healthy eating? I found my answer in creating new habits by adding beneficial foods and fostering a sense of responsibility to improve my quality of life! I am not talking about fad diets that make short term promises but making the right food choices and building a good relationship with them! Basically, embracing permanent and lasting changes.

Eat Real Food!

Scientific evidence has shown that what you eat can reduce your risk of developing heart disease and diabetes. It can ward off some forms of cancer, cardiovascular disease, hypertension, osteoporosis and obesity. Healthy eating and making the right food choices now is more important than ever.

Lifestyle Diseases on the Rise

Why so? Increasing members of our society are falling prey to lifestyle diseases due to wrong eating habits. Data collected from our very own GOQii IndiaFit Report 2019 indicates that there has been a rise in lifestyle diseases among people below the age of 45 since last year. High blood pressure has increased from 9% to 12%. Users affected by Cholesterol have increased from 10.1% to 14.1%.

Prioritize Your Health

If you prioritize your health, you’ll develop a “wellness state of mind”. The first thing you will begin with is making the healthiest choice when it comes to food and physical activity. Before you begin to make changes in your lifestyle, knowing where you are in your journey towards health and wellness is important. As a preventive healthcare company, we are striving to get people to be active and disease free. Our coaches promote balanced nutrition and healthy eating.

The IndiaFit Report indicates that there are key concerns in the nutrition area. Research indicates that 35% of the users have concerns around acidity and indigestion. 14% of the users are plagued by constipation. Bloating has increased from 8.5% last year to 10%. More than 25% have delayed meal patterns. All of these issues are due to bad eating habits.

Ask yourself the following question: Am I eating a balanced diet that comprises of all food groups to sustain health, energy, and well-being?

Healthy Eating is Not Complicated

While eating right is paramount, eating safe is equally important. We all know ingestion of pesticides can cause some serious issues including diseases like cancer over a period of time. From food grains to vegetables to fruits, everything is grown and ripened with the help of chemicals. Moreover, the concept of organic food is not well understood and most find it expensive.

But, having said that things are changing slowly and steadily. People are getting used to buying organic products from places like Farmer’s Market and few other health and wellness stores. In fact, the GOQii Health Store within the GOQii App offers curated products at a discount. These products are tested by our nutritionists and experts before being available for sale.

Remember eating right is not at all complicated. You don’t need to count calories all day long just eat the right foods and you will automatically start feeling healthy!

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