GOQii

Blog

Search Results for: fat

By 45 Comments

Body Massage: A luxurious way to healthy life

body massage

After a strenuous, hectic week at work, do you feel the need to relax your body and mind on weekends? There are various options to relax like you sleep for more hours, you take a hot shower after a hectic day, Meditation, and many more, but nothing is as comfortable as lying on a massage table.

Yes! The conversation between your skin and therapist fingers is the most important discussion you can ever have.

Let me start with explaining what is body massage and why you should take it?

Body massage is a process of massaging the body by using hands, fingers, knees, elbows, forearm, feet or any massage device. It is generally working on the body with pressure by using structured or unstructured motion.

The word comes from the French massage “friction of kneading”, or from the Arabic word – massage meaning “to touch, feel”

In today’s fast-paced life, physical and mental stress leads to a fatigued body. A masseur or a massage therapist has the art of massaging away the pain, stress, fatigue and tension from the body. Massage involves the rubbing and manipulating of muscles, tendons, skin and ligaments. Massaging rubs away fatigue and stress. It improves blood circulation. It creates a pleasant sensation on the skin and works on the soft tissue like muscles, tendons and ligaments hence improves muscle tone. Its benefits reach the deeper layers of muscle and even the internal organs. It relaxes muscle spasm and relieves tension. It helps to eliminate waste and toxins from the body.

There are various types of massage available on the market now. I am listing few of them.

1. Reflexology: is a special type of massage which includes the application of pressure to the feet and hands with specific movements and pressure. Oil or creams are not used in this technique. The pressure applied in these areas stimulates the effective functioning of those organs.

2. Active Release Technique: ART is used as a treatment for various conditions like pains caused by overuse of muscles. When muscles are subjected to tear, pull or undergo injury, they produce a tough and dense scar tissue at the site. So, this technique helps.

3. Acupressure: This was originated in China. In this, physical pressure is applied to the acupressure points with hand, elbow, palm, wrist, knees or using machines. Acupressure technique of body massage is believed to restore the balance of energies throughout the body.

4. Swedish Massage: This technique involves five styles of strokes, namely sliding, kneading, rhythmic tapping, friction and vibration or shaking. It helps in alleviating pain and joint stiffness.

5. Aromatherapy Massage: It is one of the most common types of massage. It is a body massage using highly effective essential oils and essential oil blends mixed with a carrier oil to massage the body.

6. Balinese Massage: This type of massage adopts gentle skin folding, kneading, stroking. It improves the flow of blood, oxygen and energy throughout the body.

7. Craniosacral Therapy: The technique involves applying gentle strokes and touches to the skull, face, spine and pelvis. This regulates the flow of cerebrospinal fluid.

8. Stone Massage: Using stones that may be cold or hot to apply pressure and heat to the body. The stones may be heated with water, oil and are usually Basalt stones or lava rocks that are smooth and polished.

9. Lymphatic Drainage: This is a type of gentle massage that facilitates the natural production and drainage of the lymph.

10. Thai Massage: It involves deep, full body massage that progresses from feet towards upper body and concentrates on stroking the energy lines of the body. It is effective in managing musculoskeletal pain and fatigue, improves flexibility and movement of joints and improves blood flow in the body.  A very popular form of massage now, mostly in metros.

BENEFITS OF BODY MASSAGE:

Everyday stress is unavoidable in today’s fast-paced world. Tension headaches, tightness in your shoulders, stomachaches and assorted pains are signs of built-up stress. This is a case where you don’t need to do anything other than relaxing and feel your body ease a sigh of relief. The confident hands of an expert massage therapist help melt all that stress and tension like sun bringing energy to each part of your body.

Regular massage improves blood circulation: The manipulation of the soft tissues and the chemicals and hormones relaxed during massage also improve the blood flow to the body.

It keeps skin rejuvenating– A full body massage helps remove dead skin cells over the entire body for improved skin tone. The stimulated blood flow benefits the appearance and health of the skin. Massage can also encourage tissue regeneration, which may help reduce the appearance of scars and stretch marks

It loosens your stiff muscles, reduces cramps,  reduces back pain, Gives pain relief post-surgery, releases good hormones into the body and reduce the migrane issues.

For Medical conditions like tennis elbow, fibromyalgia, obesity, sleep disorders, frozen shoulder, sciatica, carpal tunnel syndrome massage therapy have shown good results.

Some tips to follow while you go for body massage:

Drink enough water for an hour before the massage session to help remove the toxins easily. Drink enough water post massage too

Breathe deeply when the stroke is painful.

Stay calm and do not encourage any thoughts in your mind during a massage session. Just enjoy and feel it.

NOTE: Consult a physician before having a massage if you have medical conditions, such as cancer, fractures, blood clots, rheumatoid arthritis, osteoporosis or if you are pregnant.

So, get to a Spa and relax the Mind, Renew the Body and Revive the Soul.

#BeTheForce

By Leave a Comment

10 Habits Which Are Destroying Your Health

10 bad habits destroying your healthHabits play an important role in our lives. From the time we wake up, till we hit the pillow at night, most of the things that we do during the day are wrapped up in some form of habits. Of these habits, some are towards keeping ourselves healthy and there are some habits which might be unnoticeable, but yet very harmful for us. Let’s take a look at the 10 habits that are destroying your health!

10 Habits That Are Destroying Your Health 

  1. Having fruits along with meals: We do get a good dose of carbohydrates in our regular meals and by adding extra carbohydrates, it will exceed the limit and lead to over intake of carbohydrates. It’s best to eat fruits half an hour before a meal or as mid meals.
  2. Not having our meals on time: We should always have our meals on time. Once you do that, it helps us set up our body clock according to that specific meal time so that digestion and nutrient absorption happens at the same time every day and it won’t go off track.
  3. Skipping breakfast or any other meals: Skipping our meals, especially breakfast, is not a good idea. It may lead to muscle loss, fatigue and irritation, among other health issues, as there might not be any energy and glucose to keep us going during a hectic day.
  4. Having a heavy dinner: The calories and carbs which we have during dinner will not be utilized at night. So when we sleep, all of it is turned into fat and stored in the body. Always keep your dinner light.
  5. Less water intake: may lead to dehydration and that can directly affect our immunity, which in turn can be the cause for many diseases. At least 2 to 3 liters of water in a day is must!
  6. Keeping a long gap between your meals: Keeping long gaps between meals leads to overeating our next meal. It will also slow down our BMR so that we eat more and that is the cause for weight gain.
  7. Chewing your food fast: We should always take at least 20 minutes to complete a meal. Chewing fast will not help in absorption and breakdown of the nutrients in the food that we eat.
  8. Having processed foods: Processed foods which contain sugar, white flour or corn flour, may risk us with water retention in our body and will also increase our salt intake because of the preservatives.
  9. Confusing thirst with hunger: Sometimes when we feel thirsty we may confuse it with hunger and start eating an untimely meal, so it’s best to first feel, recognize and keep yourself hydrated so that we don’t feel hungry because of less water intake.
  10. Overeating: can easily go unnoticed and this can cause problems like weight gain and obesity. This is often regarded as an eating disorder. If you are a binge eater, it’s time to make some changes. Maintaining portion control is the best way to eat mindfully.

So sit back and check if these habits are a part of your lifestyle and change them for the best! If you have difficulty breaking a habit or need that extra dose of motivation, reach out to an expert by subscribing to GOQii’s Personalised Health Coaching here.

Do let us know your thoughts in the comments below!

#BeTheForce 

By Leave a Comment

Why and how much should your child sleep?

toddler-sleep-routine

More often than not people do not consider sleep as an o important activity for good health. But, in reality sleep is a powerful tool that keeps your mind alert and calm. This is true for both elders as well as kids. Sleep should be considered as important as food.

Did you know that if you sleep well you can increase/build your brainpower just as you build muscles when you are weightlifting.

In this blog however, I am talking of how important is sleep for kids and how much they should sleep to be healthy.

Good sleep habits in kids help in;

  • Good health
  • Growth
  • Mental function.

BENEFITS OF SLEEP FOR KIDS

  • Increases concentration: Well slept kids are more receptive and interactive. These kids have good attention span and learn the most. Overall they become calmer, attentive, observant and also socially active.
  • Reduces behaviour problems: Sleep lets your entire body rest. Lack of rest makes kids hyperactive, fatigued, physically impulsive and agitated.
  • Reduces childhood obesity risk: Kids who don’t sleep enough are at higher risk for childhood obesity. Some researches prove that kids who slept only for an hour (Yes, Just an hour) they had increased their risk of obesity by 80 percent. This happens because the hormones that control hunger are directly related to sleep quality; with too little rest the appetite turns itself on and remains on.
  • Releases growth hormone: Quality sleep releases growth hormones. This hormone helps in normal growth and other bodily and brain development.
  • Increases Immunity: Kids who sleep well do not fall sick very often

HOW MUCH SLEEP IS NORMAL?

  • Toddlers – 12 hours till the age of three
  • Four to six – 10½ to 11½ hours
  • Six to Twelve – 10 hours
  • Teenagers – 8 to 9 hours

FOODS THAT WILL HELP YOUR CHILD SLEEP BETTER

  • Dairy products: Dairy products produce the hormone serotonin that makes you feel sleepy. So foods like milk, cottage cheese, yogurt and cheese helps kids sleep better.
  • Bananas: Bananas are another easy bedtime snack option. Researchers conclude that bananas contain melatonin, as well as serotonin, which helps to calm you and regulate your sleep cycles. They also contain magnesium and potassium, both of which are muscle relaxers.
  • Oatmeal: Oats have an extremely high concentration of melatonin. A warm serving of oatmeal may help your toddler feel full and enjoy a longer duration of sleep.

SLEEP TIPS FOR CHILDREN

  • Introduce good sleep habits right from the start
  • Create an environment that helps the child to sleep. Keep the lights minimum, room cool and quit.
  • Make sure that there is no TV or computer switched on which will distract sleep
  • Avoid caffeine
  • Put your child to bed at the same time on all days

Encourage importance of sleep in your children at an early age. This will help your child be happy, social and intelligent. The best part is you yourself might get some good deep sleep.

If you found this information helpful, we’d love to hear your thoughts in the comments below. To explore more insights on children’s health, check out Healthy Reads or for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

By Leave a Comment

Millets: The Super Grain of Summer – Your Ally in Health and Coolness

With summer’s warmth intensifying, it’s time to rethink our dietary choices to ensure we stay vibrant and well-hydrated. Amongst a myriad of nutritional options, millets emerge as a veritable treasure trove of health benefits, rightfully earning their status as the season’s super grain. So let’s embark on an exploratory journey into the realm of millets, our potential partners in beating the heat.

Understanding Millets: The Ancient Grain for Modern Times

Belonging to a family of small-seeded grasses, millets are more than just a culinary choice—they’re a heritage, cultivated as a staple across Asia and Africa for centuries. With a spectrum ranging from pearl and foxtail to finger millet and sorghum, each variety offers a unique burst of flavor and a wealth of nutrition.

The Summer Advantage of Millets: Beyond Just Beating the Heat

Natural Coolants: These humble grains possess natural cooling properties, making them the ideal choice for sultry days. Rich in composition that balances body heat, millets are not just about sustenance; they’re about keeping you naturally cool and preventing the discomfort of heat waves.

Dietary Powerhouses: Don’t let their size fool you; millets are nutritional giants. Packed with protein, fiber, vitamins, and minerals, they ensure your body receives a holistic blend of nutrients, fortifying your health and vitality.

Guardians of Digestion: With a fiber content that champions digestion, millets can keep the common summer woes of constipation and indigestion at bay. They’re the friends your gut needs when the heat threatens to disrupt your digestive harmony.

Allies in Weight Management: Those on the journey of weight maintenance or reduction will find a loyal ally in millets. Their satiating fiber keeps hunger pangs in check, helping you manage your appetite and caloric intake effortlessly.

A Haven for the Gluten-Sensitive: As gluten intolerance becomes more prevalent, millets rise to the occasion as a stellar gluten-free substitute. They pave the way for culinary diversity, ensuring that dietary restrictions don’t limit the joy of eating.

Revamping Summer Diets with Millets: A Guide to Your Seasonal Well-being

Sorghum Millet (Jowar): A robust grain, jowar is a staple in the culinary world, commonly transformed into hearty rotis and bread. Loaded with nutrients like policosanols, sorghum is a protein and fiber-rich grain that aids in cholesterol management and weight loss. It’s a viable wheat alternative for those with gluten intolerance, offering rich sources of vitamin B1 and essential macro nutrients to boost metabolism.

Sorghum Upma: Soak and grind sorghum, then cook it with onions, tomatoes, green chilies, ginger, and veggies. This gluten-free upma is not only delicious but also nutritionally rich and perfect for a summer meal.

Kodo Millet (Koda or Arke Millet): Renowned for its nutrient density, kodo millet is an excellent alternative to traditional grains like rice and wheat. It’s rich in proteins, fiber, complex carbs, calcium, and polyphenols. Known for its cooling properties, kodo millet is ideal for summer consumption, contributing to lower sugar levels, weight management, and blood pressure control.

Kodo Millet Pulao: Soak the millet, then prepare it with onions, garlic, chili, tomatoes, carrots, peas, and spices. A simple pressure cook delivers a fluffy and aromatic dish ready in under an hour.

Foxtail Millet (Kangni): Foxtail millet is a powerhouse, teeming with complex carbs, proteins, fibers, and a spectrum of vital minerals and vitamins. With its low-fat content and gluten-free attribute, it’s perfect for those with dietary restrictions. Its health benefits are numerous, acting as a brain booster, bone strengthened, energy provider, and beauty enhancer.

Foxtail Millet Dosa Recipe: Begin your journey with a simple and nutritious Foxtail Millet Dosa. Soak foxtail millet, urad dal (black gram), and poha (flattened rice) for 4-6 hours. Grind these into a smooth batter, season with salt, and let it ferment overnight. When ready, heat a skillet, pour the batter thinly and cook until golden brown on each side. Serve this crispy dosa hot with your favorite chutney for a delightful meal.

Finger Millet (Ragi): A staple among health enthusiasts, Finger Millet, or Ragi, is celebrated for its high protein and amino acid content. This gluten-free grain is an excellent substitute for rice or wheat, packed with calcium, iron, and fibre, promoting bone health, aiding digestion, and helping regulate blood sugar levels. Incorporate ragi into your diet through porridge, rotis, and dosas for sustained energy and improved well-being.

Ragi Buttermilk Malt Recipe: For a refreshing drink, try the Ragi Buttermilk Malt. Mix ragi flour with water and cook with mustard seeds, asafoetida (hing), chili, and curry leaves until the mixture thickens. Separately, season buttermilk with salt, combine it with the cooked ragi mixture, bring to a boil, and serve hot. This nutritious malt drink is both comforting and healthy.

Barnyard Millet (Sanwa Rice): Known as Sanwa rice, Barnyard Millet is rich in protein, calcium, iron, and B vitamins. Its low carbohydrate content and gluten-free properties make it an ideal choice for those managing gluten sensitivities, diabetes, or cardiovascular conditions. Barnyard millet is often used as a nutritious rice substitute and is best prepared as porridge to maximize its health benefits.

Barnyard Millet Khichdi Recipe: For a wholesome meal, try Barnyard Millet Khichdi. Rinse and soak barnyard millet and mung dal for 30 minutes. In a cooker, sauté onions, ginger, garlic, and chili. Add tomatoes, turmeric, and salt. Stir in the soaked millet and dal, add water, and pressure cook for 3-4 whistles. Garnish with fresh coriander and serve hot for a nutritious and comforting dish.

These millet recipes not only offer a variety of health benefits but also introduce new flavors and textures to your diet, making your culinary experience both enjoyable and healthy.

Adding millets to your summer diet brings numerous health advantages and provides tasty, nutritious meals. Whether you aim to stay cool, boost digestion, manage your weight, or just try new recipes, millets are a flexible and healthy option for the warmer months. Dive into the benefits of millets this summer to enrich your nutrition and rejuvenate your body.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#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 […]