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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

#BeTheForce 

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How to Disinfect Your Home To Stay Safe During The Pandemic

disinfect your homeWith the coronavirus pandemic showing no signs of abating, it’s up to us to do everything we can to slow its spread. This means protecting ourselves, our families, and those around us, especially the most vulnerable. While social distancing is the most important thing that you can do in this regard it is also important to pay more heed to hygiene. Sanitization and disinfection of your home and surroundings is something that you can actively do to lower the risk of contagion. Although contact with contaminated surfaces is not the primary mode of transmission of COVID-19, it can increase your risk. According to the US Centers for Disease Control and Prevention (CDC), contact with contaminated surfaces is a likely secondary mode of infection. Before you attempt to clean and disinfect your home in panic, take a breath and calm down. To effectively disinfect your home and lower the risk of coronavirus infection, find out which products work, how you should use them, and which areas of your house require your attention.

Disinfectants and Cleansers to Sanitize Your Home

Not every cleanser is effective at killing microorganisms like the coronavirus and some are only effective for bacteria or weaker viral strains. Here are the different categories of cleansers.

  • Bleach: If you’re looking to thoroughly disinfect and kill any pathogen in your house, nothing’s more effective than sodium hypochlorite – the active ingredient in bleach. Bleach is so effective as it destroys the protein and RNA, which is the defining feature of any virus. When cleaning with bleach, make sure to follow package directions and leave it on the surface for at least 10-15 minutes before mopping or wiping down.
  • Surgical Spirit or Ethanol: is one of the most powerful disinfectants you can find. It is therefore a common ingredient in many of the best disinfectants and sanitizers. From research, we know that ethanol can kill most types of coronavirus in about half a minute of exposure. It works in the same manner as bleach, destroying the virus’ RNA. When using surgical spirit or any ethanol-based cleanser, you simply need to moisten a cloth with the solution and rub it over the surface area. The point is to apply the solution over the area, not to rub it or wipe it off, as such liquids evaporate rapidly.
  • Surface Wipes: Depending on the type and quality of surface wipes, efficacy of such products can vary. Many contain antiseptics like benzalkonium chloride, which can kill germs, while some may also have natural antiseptics. The main benefit of such products is that they can help physically remove pathogens from surfaces, but they are unlikely to kill the virus itself.
  • Hand Sanitizers: are extremely useful for disinfection, especially for personal hygiene when you are forced to step outdoors and come in contact with surfaces. Hand sanitizers can also be used to clean household surfaces if needed. They are so effective because of the same primary ingredient in surgical spirit – ethanol. If you are looking for natural or herbal sanitizers, these should also contain alcohol to have any efficacy. An Ayurvedic herbal sanitizer would probably list the alcohol as prasanna or madya.
  • Soap and Water: As stated by health care authorities across the world, soap and water is your first defense against the virus. This is true with hand washing, but there’s a caveat. Almost all soaps and detergents will simply help to remove the virus and allow it be flushed away with water. However, these products will not kill the virus. This means that soaps and detergents, although helpful for hand washing, are not of much use when disinfecting household surfaces.

CAUTION

When using chemical-based disinfectants and cleansers like bleach, you need to exercise great caution. Bleach and other chemicals can be toxic if ingested or inhaled and can also cause severe skin and eye irritation. Make sure to use gloves and ensure good ventilation when using these products. If you’re using herbal Ayurvedic cleansers with ingredients like neem and aloe, this isn’t a concern at all.

When using bleach, make sure to dilute it precisely as directed and avoid mixing it with any other products as this can be deadly. Also keep in mind that bleach isn’t suitable for cleansing all surfaces as it can damage or discolor some surfaces.

Areas of Focus When You Disinfect Your Home

1. Household Surfaces
Because of the relative novelty of the COVID-19 virus, there is a lack of extensive research, but we are learning more each day. Studies show that the coronavirus has different survival times on different surfaces. Plastic and stainless steel surfaces deserve the most attention when you disinfect your home, as the virus could survive on such surfaces for up to nine days. On the other hand, paper and cardboard surfaces were found to be most inhospitable to the virus, with survival times of no more than a day.

Keeping this in mind and the efficacy of the various disinfectants that we have already discussed, you should focus on cleansing the following areas in your house.

  •       Kitchen and cabinet counters
  •       Door knobs, door handles, door bells, and all switches
  •       Remote controls, keyboards, joysticks, and other frequently used devices
  •       Laptops, tablets, and phones
  •       The outside of your wallet or bottom and handle of your purse
  •       Mattresses, cushions, and other upholstery that cannot be washed frequently may be cleansed with disinfectant sprays

2. Things You Bring into Your Home
Despite the lockdown and social distancing measures, trips to the ATM, grocery store, or pharmacist can be unavoidable. When you return with groceries and other supplies, you need to be aware of the risk of surface contamination. Every item that you purchase and bring into your home, from the packaging to the individual items, is handled by a chain of people – the employee who stocks the shelves, the cashier, and other customers who may have handled the product before.

This makes the cleansing and sanitizing of all things you bring into the house more important than other household cleansing. Wipe the surfaces of all bottles, cans, plastic bags or boxes, and other containers with disinfectants like sanitizer before you put them in your cabinet or fridge. For the same reason, it would also be a good idea to put your clothes to wash with detergent each time you enter your home. Similarly, it would be a good idea to cleanse your car’s steering wheel, dashboard, and door handles each time you return home.

We hope this article helps you disinfect your home and stay safe during the COVID-19 pandemic. For more useful information, you can check out Healthy Reads or tune in to experts on GOQii Play. 

Ayurvedic cleansers are available on the GOQii Health Store within the GOQii app as well. 

#BeTheForce 

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Boost Testosterone Naturally With These 10 Foods

Boost testosterone naturally

Testosterone is an androgen, a male sex hormone, though females need it too. After the age of 30, most men experience a gradual decline in testosterone. In an attempt to boost testosterone levels, some men switch to T-Booster Supplements. While 90% of the T-Booster supplements in the market claimed to boost testosterone, researchers found that less than 25% of the supplements had data to support their claims. Many of the T-Boosters also contained high doses of vitamins and minerals which is more than the tolerable limit and not good for health at all. As per the FDA, unlike drugs, supplements are not intended to treat, diagnose, prevent or cure diseases. The safest and most effective way to boost testosterone levels naturally is through Nutrition. Good levels of magnesium, zinc, omega-3 and vitamin D in diet can all help to sustain your healthy testosterone levels.

10 Foods To Boost Testosterone Naturally 

If you have low levels of testosterone, then start including the foods listed below to boost testosterone levels. 

  1. Garlic: is called a cortisol reducer because it contains allicin which is very helpful in lowering cortisol levels. Cortisol is produced in the adrenal gland, where testosterone is produced as well. By reducing cortisol in your system adrenal gland, it helps to produce more testosterone effectively. Have 1-2 cloves of crushed garlic in the morning with water or honey and use garlic in cooking food regularly to improve your testosterone levels. 
  2. Pomegranate: is an old aged symbol for fertility, supporting heart health and is used to boost testosterone levels as well. Studies have shown consumption of pure pomegranate juice, around 300ml, increased testosterone levels significantly while lowering blood pressure and reducing stress with improved mood.
  3. Almonds: A nutritional powerhouse for men’s health, almonds are loaded with healthy fats, vitamins and minerals that help support testosterone production. It contains high levels of minerals like Zinc, which is known to raise testosterone levels in people who are Zinc deficient. Have 5-6 soaked almonds daily to see changes. 
  4. Bananas: are the food factory of important vitamins and minerals that aid in the production of testosterone. They are rich in an enzyme called bromelain which boost testosterone levels and are excellent for maintaining energy levels. You can add Bananas in your diet in the form of shakes, smoothies, mix with oat’s porridge or curd, etc.
  5. Spinach: is one of the most popular superfoods, which is rich in iron, magnesium and is an excellent testosterone booster. It has been known as one of the best testosterone boosting foods which is easily available during all the seasons. You can make spinach soup, smoothies or you can add spinach in your curries, sandwiches, etc. 
  6. Honey: contains boron which is kind of a natural mineral associated with helping testosterone levels, building strong bones and muscles. You can replace white sugar in your tea/milk/smoothie with honey. You can also add it to your porridge but make sure it is raw, organic honey and not the processed one.
  7. Lemon: is a citrus fruit which is a great source for boosting testosterone levels. It also has vitamin A, which is required for the production of testosterone. You can have lemon water, add lemon in your salad, soups, etc. to improve testosterone more fruitfully.
  8. Eggs: are packed with testosterone boosting nutrients because they provide a generous amount of high quality protein which is essential for maintaining adequate levels of testosterone. Eggs are also rich in good cholesterol, Vitamin D and omega-3 which boost testosterone levels and help in building muscle. Have 1-2 eggs with yolk in your diet daily to improve your testosterone levels.
  9. Fish: Good quality of Salmon and Tuna work well to boost testosterone levels by 90%. They are super-rich in Vitamin D – which helps maintain sperm count and due to the good amount of omega-3, it boosts testosterone levels effectively. You can include these fatty fishes in your diet 2-3 times a week.
  10. Ashwagandha: is a popular Ayurvedic herb, also called Indian Ginseng or Winter Cherry, It is a natural T-Booster that also helps men who are struggling with infertility. Studies have shown significant improvement in semen quality and also a drop in stress levels in the men taking Ashwagandha. Daily doses of 125mg of ashwagandha all the way up to 5g have shown benefits in clinical trials. But it may interact with your thyroid, blood sugar and blood pressure medications. So you should always consult a medical professional before starting it.

Before beginning to consume any of the foods listed here, please consult a doctor to check for allergies or any other issues these foods may cause. Changing your diet is one of the most effective ways to maintain healthy testosterone levels but physical activity, sleep quality and weight management are equally important. 

If you lack sleep, you find it harder to exercise and easier to gain fat and if you gain weight, your testosterone production drops. If your weight is healthy you find it easier to exercise and get good sleep and if you lose weight, your testosterone levels can jump right back up to normal! 

We hope this article helps you! For more information or guidance, check out LIVE sessions by our experts on GOQii Play. 

#BeTheForce 

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Can Moringa Help You Fight the Coronavirus?

moringaAmid the COVID-19 pandemic, there have been many suggestions on boosting immunity against the virus. These include lemon, ginger, citrus fruits, vegetables, turmeric, etc. all of which are high on antioxidants, have anti-inflammatory or anti-bacterial properties – aiding the  fight against the virus and helping us maintain optimum health. Imagine getting all these properties under one umbrella. Sounds interesting? One superfood can provide you all of these and that superfood is Moringa – vouched for by our ancestors as well. 

Why is the Ayurveda Prescribed Moringa Valued Globally? 

  • Almost all parts of this tree (roots, leaves, pods, flowers, seeds) are utilized in varied ways. 
  • It has Vitamins like A, B complex (folic acid, pyridoxine, choline), C, D, E & K  (4 times Vitamin A of carrots), 7 times Vitamin C that of Oranges, 2 times the protein of Yoghurt, 25 times more iron than spinach.
  • It is abundant in protein, calcium, potassium, iron, chromium, magnesium, selenium and zinc.
  • Phytochemicals present in Moringa include tannins, phenolics, saponins, anthraquinones, etc. and flavonoids like Quercetin, Isoquercetin, kaemfericitin, isothiocyanates, all of which have shown to have antioxidant, antibacterial and anti-inflammatory properties. 
  • These nutrients are not destroyed after drying or boiling.
  • It doesn’t leave behind hygiene as well. Moringa oleifera leaf powder was as effective as soap for washing hands when wetted in advance to enable antiseptic and detergent properties from phytochemicals in the leaves.  

With all these benefits and properties, the magical Moringa can help you boost your immune system as well as ward off illnesses. Give it a try now but before you do, do consult your doctor or nutritionist. 

We hope this article helps you. For more articles on moringa, nutrition et al, check out Healthy Reads or tune in to experts on GOQii Play. 

Stay home, stay safe, eat healthy and #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 […]