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How To Fight Junk Food Cravings While Working From Home

Fight Junk Food cravings

While working from home, it’s quite easy to get swayed by all the delivery options we have around home. That favorite fast food chain, greasy burgers at the corner of the road and pizzas with extra cheese! Sounds breathtakingly delicious but gorging on all this junk food can be detrimental to your health. When we indulge in junk food, especially at home where we get little to no physical activity, our body gets a sense of pleasure, often due to the salty or sweet nature of these foods. The neurotransmitters of our brain make us want to keep coming back for more. So how can you fight junk food cravings? 

Simple Tips To Fight Junk Food Cravings 

Whether you’re working from home or you’re back at the office, here are some simple tricks to help you avoid these cravings. 

  • No skipping meals: The work from home scenario has led to irregular eating habits. When the stomach growls with hunger, we automatically reach out for our phones and end up ordering for food. Sticking to preparing and eating food at the same time every day can help you manage these cravings effectively. 
  • Stock healthy food: like fruits and dry fruits. Have dates and anjeer if you have a sweet craving and popcorn and makhana for salty cravings. When healthy food is available , you will eat healthy. In fact, try this Ultimate Healthy Chivda recipe! 
  • Soups: Soup is a perfect blend of health and taste. Since it contains a good amount of stock, it helps to bring satiety. A hot cup of soup in the evening is a good way to curb hunger and avoid junk food. You can try some of these Healthy Soup Recipes! 
  • Protein rich food: One of the lesser known reasons for that unsatisfied hunger pangs is lack of protein in the diet. Most junk food is made up of simple carbs which fills as well as empties the stomach quickly. Protein on the other hand, provides fullness and as a result, we can easily ride over that wave of junk food craving. Cottage cheese, Greek yogurt and eggs are protein rich snacks.
  • Hydration: There’s a difference between hunger and thirst. Majority of the time when hunger strikes, it could just be thirst.
  • Stress: can be a major underlying factor for faulty eating habits. If we fix the stress part first, junk food cravings will be easy to manage.
  • Sleep: When we are deprived of sleep, the craving for junk food increases. So catching up with 6-7 hours of sleep on a daily basis, and not just weekends, can go a long way in controlling these unwanted urges to eat and overeat.

Try these tips to fight junk food cravings and we’re sure you will see visible changes to your health and lifestyle. Small, consistent efforts go a long way. Do let us know if this helped in the comments below! 

For more tips on living healthy, check out Healthy Reads or join our team of experts on GOQii Play. To get these tips and tricks directly from a certified expert, subscribe to get your own GOQii Coach here: https://goqiiapp.page.link/bsr

Eat Healthy & #BeTheForce 

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Should You Wear A Mask While Exercising Outdoors?

Exercising OutdoorsThe pandemic is far from over but it hasn’t stopped people from stepping out to get in a quick run or an outdoor exercise. If you’ve been vaccinated, chances of contracting the illness is slim but not negligible. So, the question remains, if you’re heading out, should you wear a mask while exercising outdoors? 

Should You Wear A Mask While Exercising Outdoors? 

Wearing a face mask while exercising outdoors helps prevent the spread of the virus, but it can also lead to breathing difficulties. When you are running, jogging, doing any activity which increases your respiratory rate, the oxygen requirement goes up several times and you need to inhale that much more air to deliver the required oxygen to the body. 

A mask can restrict airflow in and out of the mouth and nose, creating a situation where oxygen and carbon dioxide exchange are compromised. There’s a possibility that you may not be able to fulfil the increased oxygen requirement when exercising with a mask on. There are chances of inhaling the exhaled carbon dioxide. This can create health complications, especially in people with weaker lungs, chronic bronchitis, asthma and other health complications.

Symptoms You Might Experience While Wearing a Mask and Exercising Include: 

  • Anxiety
  • Fatigue
  • Headaches
  • Breathlessness
  • Dizziness
  • Loss of consciousness

Precautions To Be Taken While Exercising Outdoors 

Though it is important to wear a face mask in an enclosed space where social distancing may not be possible – like when going out for work, when using public transport or at grocery stores, restaurants, malls, etc. but when it comes to exercising with a mask on, be cautious. 

  • Listen to your body: You may feel fatigue faster due to a mask, so do not push your exercise limits.
  • Don’t ignore any of the symptoms mentioned above or any other difficulties and put a  break on your exercise immediately.
  • Wearing a face mask or not is a matter of social distancing. For someone walking/running and alone outside where social distancing is maintained, a mask isn’t required.
  • Try exercises where you use the same spot. For instance, stationary cardio workout – you can pick a location where there aren’t any people around. 
  • Keep your distance and be mindful of others. Keep as much space between yourself and others as possible or bring a mask with you and put it on when needed. You can also put a face covering down around the neck and pull it up over your face if you encounter someone.
  • Opt for a breathable, well-fitting face mask. Too tight can make you feel uneasy. 
  • Masks become wet when you wear them and can lead to skin infections. If you’re using a reusable mask, wash it regularly to prevent the build-up of bacteria.

Ideally, it would be best to not rush out. Prefer indoor workouts. You can learn a few of them from Healthy Reads or join our fitness experts LIVE on GOQii Play every day! More so, you can get some good exercise routines directly from your GOQii Coach via personalized coaching. You can subscribe here: https://goqiiapp.page.link/wssu

We hope this article helps you. Do share your thoughts in the comments below! 

Stay home, stay safe, get active and #BeTheForce  

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Critical Signs & Symptoms of Low Blood Oxygen Levels

low blood oxygen levelsBlood Oxygen levels, also known as oxygen saturation or SpO2, is the amount of oxygenated haemoglobin circulating in the blood i.e it indicates how well the body carries oxygen to all parts of the body. Most of the oxygen in the body is carried by the red blood cells, which collect oxygen from the lungs and deliver it to different parts of the body. Oxygen levels above 95-100 are considered normal and a value between 91-94 requires regular monitoring (prone breathing helps improve levels in this situation), values below 91 indicates hypoxemia, low blood oxygen levels. 

The second wave of COVID-19 is affecting the youth more than the elderly. Reports suggest that the younger generation is taking time to realize the infection in their bodies which is spreading the virus more rapidly. In spite of low blood oxygen levels, a person shows no signs – a condition known as happy hypoxia (low levels of oxygen at tissue levels). 

The most efficient way to measure blood oxygen level is through an ABG test, which requires a blood sample of a person and is done in a laboratory. So, an alternative test can be done using a small device known as a pulse oximeter – a small device which is clipped on a person’s finger. It measures the blood oxygen by light absorption through a person’s pulse. This is not very accurate compared to the ABG test as it depends on many factors like dirty fingers, nail polish and poor circulation to the extremities. 

Symptoms of Low Oxygen Levels 

  • Shortness of breath or breathlessness is an uncomfortable condition which makes it difficult to get air fully into the lungs
  • Throbbing headache: lack of oxygen in the brain causes sudden and rapid increase in blood pressure in the brain, leading to throbbing headache
  • Restlessness is a feeling to constantly move, not being able to calm the mind or a combination of both.
  • Dizziness and confusion is a feeling of lightheadedness or a feeling of fainting while confusion is a situation when a person is not able to think straight. Dizziness is a temporary feeling which might come and go while confusion affects a person’s thinking capacity. Extremely low levels of oxygen can also lead to loss of consciousness or inability to stay awake or even get up.
  • Rapid breathing: Low oxygen levels in the blood causes shortness of breath and a hunger for air. Because of incomplete exhalation, carbon-di-oxide concentration increases in the body causing rapid breathing
  • Chest pain: Not getting enough oxygen into the lungs creates an urge to breathe deep and this repeated action causes pain and discomfort in the chest.
  • High blood pressure: Low levels of oxygen in the blood narrows down the pulmonary arteries which squeezes the blood into a narrow space, leading to increased blood pressure. 
  • Changes in colour of skin, lips or the extremities to blue or cherry red or shades varying between the two known as cyanosis usually happens when oxygen levels are extremely low and the person feels too cold to touch. 
  • Lack of coordination also called coordination impairment happens when there is disruption in communication between the brain and the rest of the body. Walking does not require much effort on a regular basis but when a person has low oxygen levels, they might wobble or have difficulty in lifting their legs. This usually happens when there is less oxygen supply to the brain.
  • Visual disorders: Lack of oxygen supply to the eyes causes blurred vision, burning, excessive tearing and scratching. Excessive tear production is due to inflammation of the glands in the eyes or blockage of tear ducts. There could also be redness of the eyes due to inflammation of the conjunctiva. 
  • Sense of euphoria is a feeling of excitement and happiness. Some people show symptoms of a high, which you usually have when taking drugs or side effects of any medicine. This is due to the lack of oxygen which creates confusion and people fail to realize their oxygen levels are low.
  • Rapid heartbeat: The heart sends electrical signals which make it beat and pump blood. This signal begins in the upper right chamber of the heart called the Sino Atrial Node, also the pacemaker which controls heartbeat. These electrical signals are controlled by the Autonomic Nervous System and low oxygen levels make the ANS transmit these signals at a faster rate and increase the demand for more oxygen causing rapid heart rate

The above-mentioned symptoms and the complications can easily be prevented when a person is alert and knows the symptom and measures their blood oxygen levels or SpO2 on a regular basis. SpO2, along with other symptoms of COVID-19 such as high body temperature can be easily monitored through the GOQii Smart Vital. As the new wave of COVID is said to affect children, you might also consider getting the GOQii Smart Vital Junior for your kids and imbibe healthy habits in them from a young age! 

We hope this article helps. For more on COVID-19, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. To get these tips and support directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu 

Stay home, stay safe and #BeTheForce 

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Basic Home Remedies That Can Help You Recover From The Infection

recover from the infectionThe nasty Coronavirus can have a damaging effect on your body, making it weak, even after months of its occurrence. It mainly causes damage to the lungs as well as other organs. Hence, the body requires time to recover to its formal state. A few common symptoms observed from the infected people include fatigue, loss of appetite and even breathlessness. Even if you have battled the virus, you still need to shower a lot of care and love to your body to ensure complete healing. Here are some home remedies that can help you recover from the infection.

Home Remedies To Recover From The Infection

  1. Take rest: To heal your body, it is important to take enough rest before you resume your old routine. Some doctor’s advise on staying isolated for a period of 7 days as the virus may still remain in your body. Keep a low pace for doing your regular basic routine to prevent fatigue. Your sleep is greatly disturbed at the peak of the infection in the hospital. Stress has an impact on your sleep quality. Try returning to your regular sleep-wake cycle by creating a sleep environment that is free from any disturbances like too much noise or light. Avoid smoking, alcohol and caffeine. To sleep better, you can try having a sleep-inducing drinks like poppy seed-nutmeg milk which can be prepared by mixing a teaspoon of roasted poppy seeds (khus khus) and a pinch of nutmeg in half a cup of warm milk before bedtime.
  2. Eat healthy and nourishing meals: The right kind of meals will help in regaining your strength. Your diet should include good quality proteins such as boiled eggs, legumes, nuts, seeds and lentils that will repair your body. To ease your digestion, you can eat small portions of meals. Include fresh colorful seasonal fruits and veggies that will provide antioxidants and help in speedy recovery. Since your body has been drained, it is important to eat calorie-dense foods rich in healthy carbs such as whole grains, brown rice, sweet potatoes and milk that can boost your immune system and give you energy. Spices and herbs like turmeric powder, basil or tulsi, star anise, cinnamon, garlic, ginger, triphala powder, pepper can be added in your diet to strengthen the immune response and uplift your energy levels.
  3. Stay hydrated: Sip warm water throughout the day that will help soothe your throat. Have a kadha to get rid of congestion, recover faster and keep your immunity strong. To prepare a kadha, boil 1 tsp of carom seeds, ½ tsp organic turmeric powder, a small piece of crushed ginger and a tsp of black pepper in a glass of water. Reduce it to half and drink this concoction post dinner. Take steam inhalation once in a day and do salt water gargles that helps to cleanse your respiratory tract and improve your lung capacity.
  4. Exercise a little daily: Exercising is essential as it improves blood circulation and detoxifies the body. But start with slow, low intensity exercises such as walking by moving around at home, doing seated marching, leg lifts, side bends, forward and backward stretches. Do not push yourself too hard and monitor your breaths while doing any activity. Practice breathing techniques such as diaphragmatic breathing and pursed- lipped breathing which help in enhancing lung capacity. It is also crucial to engage in activities like meditation, spiritual practice or listening to music that can improve your psychological state and reduce stress.

We hope these remedies help you recover from the infection. Do let us know your thoughts in the comments below. For more tips on dealing with the COVID-19 infection, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

For more guidance, you can speak with your GOQii Coach by subscribing to GOQii now: https://goqiiapp.page.link/wssu 

Stay home, stay safe 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 […]