Search Results for: breathing

October 7, 2024 By Pradnya Shinde 4 Comments

5 Powerful Ways Of Meditation

We know that meditation is very very good for health, especially mental health. But sometimes, we get confused about what exactly to do. So here’s a guide to help you begin. Try these powerful ways of meditation to improve your health and wellbeing!

Powerful Ways Of Meditation

1. Concentrative Meditation
As the word suggests, you are supposed to concentrate on one point so you won’t think about other things. When thoughts are scattered, it creates no impact, but sharp attention is a powerful tool. One way to do it is to focus on your own breathing cycle. See how you inhale through the nose, how you feel inside the body and how you exhale. Another way is to focus on sounds like any word or phrase or the sound of a bell. You can also focus on a candle’s flame. Sit in front of the candle, look at the flame and close your eyes. Behold the picture of the flame in front of your mind. When the picture fades, open your eyes and repeat the process.

2. Contemplative Meditation
Instead of trying to stop thinking, contemplative meditation includes focusing on a single thought. Instead of too many different thoughts, it’s thinking about one subject and one thought with complete awareness of the thought. For this, you can contemplate any sentence from a religious scripture or contemplate objects like a flower or a tree. Think about the shape of a particular flower.

Another way is asking a question to yourself, believing in your inner instinct and waiting for an answer to come up. The questions can be:

What am I looking for?
What is it I am resisting?
Knowing I will die, how should I live?
What is my greatest mission?
What do I love?
What do I have fear of?
Who am I?

3. Witness Meditation
Watch your thoughts as if it’s a movie. Let the thoughts come, simply observe them, but do not react or try to reject. Be neutral. This is called being the witness of your thoughts. What does it do? It reduces your attachment from your thoughts. You no longer feel pain with those repetitive thoughts. This is a great technique to let go of resentment from the past.

4. Chanting Mantra
Chanting mantras repeatedly is one way of meditation. Mantra is a sanskrit word. Man means mind and Tra means release. Mantra is supposed to be a set of words which releases your mind from all it’s anxieties. It has been said that chanting mantras provides spiritual growth. But make sure you are paying attention, because that is all what we want. You can chant OM or Gayatri Mantra.

5. Movement Meditation
If you think you can’t sit at one place and focus, practice meditation through body movements. Self defense practices like Tai chi and Qigong are used as a form of meditation for a very long time. Yoga is one excellent example of movement meditation. Yoga involves being fully aware of your breathing and understanding the basic nature of self. But not only this, we can also practice meditation through simply walking or dancing. Just be attentive, pay close attention to your steps, body movements and surroundings.

Next time, when you sit to meditate, you can try something new. Keep it mind, sometimes we might get a little restless but be patient. Don’t get frustrated. Slowly get back to your point of concentration.

We hope these 5 powerful ways of meditation help you! Do leave your thoughts and experiences in the comments below. For more on meditation and yoga, check out Healthy Reads or for further guidance, speak to a certified expert by subscribing to GOQii’s 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.

September 30, 2024 By Dr. Viral Thakkar Leave a Comment

Your Heart and You 2: Habits for a Healthy Heart

Aakash wondered why every Hollywood and Bollywood movie stressed the “heart”. Some dialogues bothered him:

“My heart aches at the way you have treated your friends.”

“Don’t you feel anything? Are you heartless?”

What Affects Heart Health?

It is interesting to note that a heart attack is usually the result of an emotional outburst or a very emotionally charged situation. While many of us have similar experiences, some are potent to handle such sudden shocks that the heart receives. This depends on the emotional and mental health of a person, dietary habits, sleep quality, the capability of handling stress, faulty habits, etc.

The heart, apart from pumping blood and ensuring every cell receives blood and oxygen, governs largely the emotional and physical well-being of a person (it also overlaps with the Anahat or Hridaya chakra in Indian Vedic understanding). So, a healthy heart depends largely on the emotional and mental well-being of a person as well as nutrition.

It is now a known fact that feelings of stress, anxiety, etc. adversely impact the overall health of a person, especially the heart. As stress increases, the cortisol levels (stress hormone) impacts all the hormones and organs, affecting basic physiology, including the cardiovascular system.

These emotions create a chain reaction in the body — stress hormone levels increase, blood vessels constrict, blood pressure rises, and the immune system is weakened. If we consistently experience these emotions, it can put a strain on the heart and other organs, and eventually lead to serious health problems.

In my previous article, I spoke about the signs of heart disease to watch out for. Here, let us look at healthy habits for a healthy heart!

Do the Following to Ensure a Healthy Heart

Be happy: If you cannot feel positive and good, simply recall a time when you felt sincere appreciation and try to recreate that feeling. Look at photographs of happier times, keep a diary where you record your positive events and feelings from your life.
Exercise: Get regular with yoga, especially pranayama and exercise. Exercising helps heart muscles become more efficient at pumping blood throughout the body. It allows the body’s tissue (including the heart) to do a better job of pulling oxygen from the blood. This allows your heart to work effectively under stress. It also helps the body make more branches and connections between these blood vessels (collaterals), so there are other routes for the blood to travel if the usual path is blocked by narrow arteries or fatty deposits. Instead of a 45-minute workout, it is best that the body is moving every half an hour! A small 2-minute walk every half an hour is also helpful as, along with the cardiovascular system, it also keeps our lymphatic system active. However, if you have a heart condition, please take the advice of your doctor before taking strenuous exercises or pranayama.
Do what you like doing and stop what you don’t! It will help you keep your stress levels in check and be happy!
Take care of what you eat: Have a good portion of breakfast, followed by small meals, lunch and dinner 2-4 hours before you sleep. Follow the advice of your nutritionist/doctor, if something special has been designed for you!
Vegetarian food is easily digested by the body. It will also help you cut back on higher-calorie foods such as meat, cheese and snack foods. Whole grains play a role in regulating blood pressure and heart health. Add flaxseeds to your diet as they are rich in fiber and omega-3 fatty acids.
Limit unhealthy choices: Reduce or stop refined oils, refined sugar and aerated drinks.
Choose low-fat protein sources like flaxseed, walnuts, soybeans and canola oil. Legumes, beans, peas and lentils are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.
Reduce the sodium in your food: You can replace your normal salt with rock salt or pink salt.
Quality is better than quantity: If your body feels fresh and charged after 4-5 hours of sleep, it implies quality sleep. But tiredness even after 6-8 hours of sleep is worrisome. Usually deep breathing before sleep and dinner 4 hours prior to sleep helps one sleep better.

The heart is the biggest miracle which works every moment to keep you alive! Cherish it by living healthy. For more on heart health, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

September 26, 2024 By Hardika Vira 1 Comment

Learn and know the symptoms of Poly Cystic Ovarian Syndrome (PCOS)

You must have come across many women among your friends, neighbourhood and even within your family suffering from PCOS, a common endocrine disorder among women of reproductive age. Women with PCOS may have enlarged ovaries that contain small collections of fluid — called follicles — located in each ovary, as seen during an ultrasound exam.

A woman diagnosed with PCOS often feels like she has acquired a severe condition, worrying that she will not be able to conceive, her menstrual cycle will remain irregular, and she will continuously gain weight. These negative thoughts and stress can further worsen the condition. When they visit gynecologists, the treatment often involves oral contraceptives, hormonal pills, insulin sensitizers, and diuretics, which treat the symptoms but do not reverse the condition.

In my 4 years of practice as a dietician, I have encountered many women with PCOS, and by purely implementing lifestyle changes, I have successfully helped them reverse PCOS. Many have also been able to conceive and deliver healthy babies.

To help you better understand and relate to this condition, here is some important information about PCOS and ways to reverse it.

Signs and Symptoms of PCOS:

Irregular or no menses, leading to weight gain
Acne and oily skin
Hirsutism Facial hair growth, abnormal hair growth and distribution
Obesity, which increases insulin resistance and hormonal imbalance
Dandruff or excessive flaky skin
Skin discoloration
Hypercholesterolemia due to poor diet and lifestyle
Hypertension, due to weight gain, which puts pressure on the arteries
Diabetes caused by insulin resistance, leading to weight gain

Causes:

Obesity: Especially abdominal obesity
Stress: Stress and lack of sleep lead to excessive production of cortisol, a stress hormone that raises blood sugar levels and insulin resistance, contributing to belly fat accumulation
Lack of exercise: Physical activity improves insulin sensitivity and glucose uptake, while the release of endorphins (feel-good hormones) reduces cortisol levels
Excessive intake of aerated drinks: These drinks contain high-fructose corn syrup (HFCS), which is not metabolized properly and gets stored as fat, particularly in the abdominal area

What Should the Treatment Be?

A simple lifestyle change can work wonders. A good exercise regime, regular and balanced meal patterns, and a stress-free life can reverse PCOS.

So you would want to know what should be done and how, right?

Some Do’s and Don’ts:

1. Meal patterns:

Consume whole grain products over refined ones
Stop consuming aerated drinks
Include a variety of colored vegetables rich in fiber, vitamins, and minerals
Drink at least 2-3 liters of water a day
Include foods rich in Omega 3 fatty acids like flaxseeds, almonds, nuts, and fatty fish
Consume at least 3-4 servings of soy per week, as it is rich in phytoestrogen, which helps improve estrogen levels in women. Processed soy is better as processing removes natural inhibitors.
Avoid alcohol consumption

2. Physical activity:

Engage in at least 30 minutes to 1 hour of physical activity daily. This helps produce endorphins, reducing cortisol levels and relieving stress. Exercise also improves glucose uptake, normalizes blood sugar levels, reduces insulin resistance, aids in weight control, increases HDL cholesterol, and lowers blood pressure.

3. Stress reduction:

Stress plays a major role in acquiring lifestyle related disorders

It is very important to keep your stress levels under control.

Ways to reduce stress levels:

Getting enough good sleep each day
Practicing pranayama (deep breathing exercises)
Meditation
Pursing hobbies or sports
Spending time with loved ones

By maintaining an active body, a peaceful mind, and healthy eating habits, you can reverse many lifestyle-related disorders. The power to change lies within you, and taking small steps towards a better lifestyle can make all the difference.

We hope this article provided valuable insights into managing PCOS. If you’ve found these tips helpful or have your own experiences to share, let us know in the comments below! For more articles on reversing PCOS and improving your overall well-being, check out Healthy Reads, or speak to a certified expert by subscribing to GOQii’s Personalised Health coaching here.

#BeTheForce

September 25, 2024 By Sunita Arora Leave a Comment

5 Ways To Keep Your Lungs Healthy

While the heart often gets much attention, healthy lungs are equally important for overall well-being. Lung infections can arise as complications of other chronic conditions, and maintaining lung health is critical. According to the World Health Organization (WHO), exposure to air pollution contributes to 4.2 million deaths worldwide each year. Additionally, cigarette smoking is responsible for one in every five deaths in the United States. Although the body has natural defenses to protect the lungs, there are additional steps we can take to keep them functioning optimally.

How To Keep Your Lungs Healthy

1. Practice Deep Breathing
Lung capacity tends to diminish as we age, but specific deep breathing exercises can help maintain lung function. Breathing exercises benefit both healthy individuals and those with respiratory issues. Two effective techniques include:

Diaphragmatic breathing: This technique helps build lung capacity and is particularly beneficial for individuals with COPD. Inhale through your nose for two seconds, allowing air to fill the abdomen, and exhale for two seconds.
Pursed-lip breathing: Inhale through your nose and exhale slowly through pursed lips. This technique can help improve air exchange.

2. Detox Your Lungs
Though our lungs are self-cleaning organs, a few simple practices can enhance lung function:

Garlic and honey: Start your day with 1-2 crushed cloves of garlic with a tsp of raw honey to help break down mucus.
Lemon water and cayenne pepper: Drink 250ml of lemon water with a pinch of cayenne pepper in the morning to loosen mucus.
Fenugreek seed water: Drinking fenugreek seed water and chewing the soaked seeds can aid in clearing mucus.
Steam inhalation: Inhale steam with peppermint and eucalyptus oil for 5 minutes twice daily.
Castor oil massage: Massaging your chest with warm castor oil can help alleviate congestion and clear mucus.

3. Get Fit & Stay Active
Regular exercise strengthens the muscles and increases the body’s need for oxygen, leading to an increased breathing rate. This process improves circulation and helps the body eliminate excess carbon dioxide produced during exercise. Staying active keeps your lungs healthy and enhances overall respiratory function.

4. Stay Hydrated
Keeping your airways moist is essential for optimal lung function, especially for those with breathing problems. Staying well-hydrated ensures the mucosal lining in the lungs remains thin, allowing them to function more effectively.

5. Prevent Infection & Avoid Exposure To Pollutants
Sometimes respiratory infections become very serious. To safeguard your lungs from various infections you should:

Wash your hands often with soap and water or use alcohol-based sanitizer
Maintain good oral hygiene, brush your teeth twice a day and see your dentist every six months
Avoid crowded places during cold and flu season. Get yourself vaccinated against influenza and pneumonia every year
Minimize exposure to outdoor air if the quality is not good and avoid exercising outdoors on bad air days
Don’t exercise near heavy traffic to avoid inhaling polluted air
Avoid exposure to indoor pollutants which worsen lung disease. Make your home and car smoke-free
Dust the furniture at least twice a week. Keep your home clean as much you can, use natural cleaning products and make sure you have adequate air ventilation at home.
Instead of using synthetic air fresheners and candles, you can use an aromatherapy diffuser, essential oils like lavender oil, peppermint oil, rosemary oil, etc.
Stop smoking as soon as possible because it causes chronic inflammation in the lungs and destroys lung tissues which can lead to chronic bronchitis and lung cancer.

In addition to these practices, incorporating anti-inflammatory and antioxidant-rich foods into your diet can further support lung health. Include foods like turmeric, green tea, cherries, blueberries, olives, walnuts, beans, and lentils to help reduce lung inflammation.

We hope this article helps you. To know more ways to keep your lungs healthy, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Your Heart and You 2: Habits for a Healthy Heart

What Affects Heart Health?

Do the Following to Ensure a Healthy Heart

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