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Alternate healthy options to COLA/SODA

fruits

What is that most crave when thirsty? An aerated cola drink. People think that aerated drink quenches thirst but that is so wrong. Instead, it gets people addicted to it and one largely craves for it due to the presence of varied components such as excess sugar, caffeine etc. One is so addicted to it that it becomes difficult to refrain from it and often end up drinking more than one in a single day. Over consumption of aerated drinks leads to various health disorders, the most common among them all is Obesity.

For all those craving for a cola here are some healthy options.

  1. Flavoured Water: A good and healthy replacement to the calorie rich sodas/cola’s is flavoured water. One can prepare it easily by using natural flavourings and normal water. For example: Cut slices of fruit like oranges/ lemon/watermelon and add it to water to flavour it naturally. This water can be chilled to enhance its taste. Freeze small cut fruits in water or their pulp to form ice cubes. This same can be used to flavour the water .
  2. Sparkling water: If you really can’t give up on soda instantly and like something fizzy to drink then you can try some sparkling water. This water is infused with carbon dioxide but is not as acidic as colas/other aerated drinks. There are flavoured sparkling water as well however avoid choosing them as they may contain more sodium and artificial flavours which are unhealthy.
  3. Vegetable juice: There is also the healthy option of a vegetable juice. A fruit can also be added to the same. Vegetable juices provide your body with plenty of nutrients. For instance a carrot juice provides ample Vitamin A in the form of its precursor beta- carotene. Beta-carotene is a powerful antioxidant that prevents cells from degenerating, helps to slow aging, and maintains a youthful appearance.
  4. Soy Milk: If you are worried about the calories you can try the low fat options. Soy milk has varied health benefits. One of the several is improving calcium absorption and improving bone mass thus preventing osteoporosis. To gain the maximum benefits choose alternatives that are fortified with calcium and Vitamin D.
  5. Green Tea (Hot/Iced): Green tea has become more popular and is easily available. With varied flavour options and health benefits it can become a popular cola/soda replacing drink!

 So next time think before you grab that cola drink..

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Cinnamon- A wonder spice

 

cinnamon

A sweet, fragrant and a warm taste of cinnamon spice is gaining importance in today’s world where morbid conditions are at its peak. One of the oldest spice known, it is made from a bark of a tree and is used in sweet and savoury food preparations. Cinnamon comes in various forms such as cinnamon tea, cinnamon oil, cinnamon powder which can be used for therapeutic treatments as well to enhance the flavour.

We all use this spice and enjoy its strong taste be it in food or in tea but, did you know what this spice can do for a healthy living?

Let’s have a look at some:

  • The most common and known effect of cinnamon is to stabilize the blood sugar!
  • It is known to reduce the LDL cholesterol (bad) in the body.
  • It has anti infectious properties which help in curing ulcers and also in irritable bowel syndrome.
  • It’s anti-bacterial properties helps in getting rid of harmful bacteria thus preventing tooth decay. Also, it is used in food preservation

It is packed with manganese, calcium and iron.

  • It is best known to be used during PMS (premenstrual syndrome) wherein the mood swings and cramps subside.
  • Cinnamon tea infused with cinnamon bark oil could be an excellent way to fight internal Candida infections and boost your immune system
  • Cinnamon acts as an anti-inflammatory.

Various ways to infuse cinnamon and enhance the taste:

  • Add one to two teaspoons of ground cinnamon to a steaming hot cup of green tea.
  • A dash or two of cinnamon added to soups such as lentil or black bean may add an exotic flavour, plus provide the warming goodness may bring relief to those feeling under the weather.
  • You can also add it to curries

So, next time don’t forget to add 1-2tsp of cinnamon powder to your cooking and wait to see the wonders!

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Drop down your Hypertension without medication

highbp

Hypertension is one of the major diseases that one develops because of a sedentary lifestyle. Hypertension refers to the increase in the blood pressure level. When the doctor says you are suffering from blood pressure (BP) or that you are Hypertensive, the next step is medication. Medication is considered the only means to bring down the blood pressure levels or hypertension. I would say, no to medication. There are other ways to bring down the BP levels.

Before that we need to know the causes for the Hypertension.

  • The major cause of Hypertension is a sedentary lifestyle or no physical activities at all.
  • Overweight and obesity also result in Hypertension
  • Having excessive amount of salt results in high blood pressure.
  • If the stress level is higher it also leads to Hypertension.
  • Aging or getting older is also cause for hypertension.
  • High level of alcohol consumption as well as smoking result in hypertension.
  • High intakes of tea or caffeine result in Hypertension.
  • Dehydration also causes hypertension
  • Lack of sleep results in increase in Blood pressure levels.

Following are the ways to reduce Hypertension

  • Do exercise or indulge in physical activity of a kind regularly. Regular exercise will help to drop down blood pressure. The exercise must consist of targeting more cardiovascular and strength training activities. Isometric contractions (Contracting holding movements) must be avoided in strength training.
  • Healthy food habit. Eating healthy food will result in dropping your hypertension levels. The whole day in take consists of targeting all macronutrients (Protein, Carbs and Fats) and micronutrients (Vitamins, Minerals).
  • Increase in water intake will also result in bringing down Hypertension. Minimum ten to twelve glass of water are recommended daily
  • Cut down on your Tea and Caffeine intake which will help to reduce blood pressure. Instead of tea or coffee go for green tea
  • Stop smoking as well as tobacco consumption. It help to reduce blood pressure
  • Avoid consuming alcohol
  • Cut down on your salt intake if you are consuming excessively.
  • Reduce your bodyweight in fats. If you have more fat chances of hypertension is higher. Therefore it is important to maintain your BMI and fat percentage in normal range.
  • Avoid taking excessive stress. Reduce your stress by meditating daily for few minutes

 

In a short, it all boils down to your food habits, physical activity, and stress levels and rest. If we are living a healthy lifestyle there is absolutely no need to take medications for Hypertension.

 

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Immunity-Boosting Kadhas: Why Natural Defense Matters During the Monsoon

Immunity Boosting KadhasThe Big Question: Why do we suddenly fall prey to sniffles, coughs, and digestive sluggishness the moment the rainy season arrives?

Perhaps you’re eating well and exercising, but the sudden drop in temperature and rise in humidity leave you feeling lethargic. While the monsoon brings much-needed relief from the summer heat, another important factor is at work: the rapid multiplication of seasonal bacteria and viruses.

Your immune system is your body’s internal defense force. As we move through the monsoon season, environmental changes begin to challenge how our bodies function. Understanding these seasonal shifts and adapting your diet accordingly can help you stay healthier, stronger, and more resilient against common illnesses.

Why Your First Line of Defense Matters

Your immune system works like an intricate shield. When it is strong, your body can effectively fight off pathogens, regulate energy, and respond appropriately to environmental stressors. As the monsoon alters our surroundings, you may notice:

  • Increased susceptibility to colds and flu
  • Sluggish digestion and bloating
  • Slower recovery from minor illnesses
  • Lethargy and lower energy levels
  • Throat irritation

These changes are a normal response to seasonal transitions, but natural, healthy dietary additions can help you adapt and maintain strong metabolic health.

Four Powerful Kadhas That Support Immune Health

Natural immunity-boosting herbs are easily available right in your kitchen, convenient to incorporate into your daily routine, and highly effective. Here are four herbal decoctions (kadhas) to rely on:

  1. Tulsi & Black Pepper Kadha

Unlike standard teas, this potent mix provides immediate warmth to combat sudden temperature drops.

Ingredients:

  • Water – 2 cups
  • Crushed black pepper – 1 tsp
  • Finely chopped ginger – 1 tsp
  • Desi ghee – ½ tsp
  • Cloves – 2 pc
  • Few tulsi leaves

Method:

  1. Heat the ghee in a saucepan. Add cloves, black pepper, ginger, and tulsi leaves.
  2. Once the crackling of the spices stops, add water.
  3. For the next 15-20 minutes, cook the mixture on a medium flame and stir it occasionally.
  4. Have the kadha while it is hot.

Benefits: This immunity-boosting kadha improves the energy levels in the body. Tulsi and pepper are used to treat the common cold and flu. It also helps reduce the inflammation of the chest and helps to expel mucus.

  1. Turmeric and Cinnamon Kadha

For soothing a scratchy throat, this antioxidant-rich blend acts as an internal healer.

Ingredients:

  • Black cardamom (badi elaichi) – 2 pc (you may use green elaichi if you don’t have black elaichi)
  • Kacchi haldi (raw turmeric) – 1 inch
  • Cloves – 2 pc
  • Kali Mirch (black pepper) – according to taste
  • Tulsi – few leaves
  • Cinnamon – 1 inch
  • Ginger – ½ inch
  • Small piece of jaggery (optional)

Method:

  1. Peel the turmeric and ginger and crush them.
  2. Bring the water to a boil and add all the spices.
  3. Let it boil for 20-30 minutes till you get a nice yellow-coloured and aromatic drink.
  4. Jaggery can be added for a sweet taste.

Benefits: This kadha is packed with antioxidants and anti-inflammatory properties, thus, it helps in relieving a sore throat and cold.

  1. Triphala Kadha

When discussing immunity, gut health is often overlooked, yet it plays a central role in your body’s defense.

Ingredients:

  • Triphala powder – ½ tsp
  • Lemon – few drops
  • Honey – ½ tsp
  • Water – 1 cup

Method:

  1. In a pan, add 1 cup of water and triphala powder.
  2. Bring it to a boil and simmer for 5 minutes.
  3. Let it cool down for a few minutes and add a few drops of lemon and honey to it.

Benefits: The antioxidative properties of three fruits i.e., haritaki, bibhitaki, and amla are present in this kadha, and the presence of vitamins like Vitamin A and Vitamin C are helpful for boosting immunity and resetting digestion.

  1. Minty Herbal Kadha

This acts as an internal purifier when you’ve been exposed to the monsoon elements.

Ingredients:

  • Fresh neem leaves – 5-6
  • Mint leaves – ½ bunch
  • Methi leaves – 4-5
  • Fresh turmeric – 2 inch
  • Cumin powder – ½ tsp
  • Jaggery powder – ¼ tsp
  • Water – 1 cup

Method:

  1. Pour water into a pan. Then add the neem leaves, mint leaves, methi leaves, raw turmeric, and cumin powder to it and keep it on medium flame.
  2. Let it cook for about 10 minutes, till some liquid vaporizes and the concentrate is formed.
  3. Turn off the cooktop and allow the decoction to cool down a bit.
  4. Strain the brew, blend jaggery powder, and consume it warm.

Benefits: Neem is renowned for its antimicrobial traits and also purifies the blood. The herbs present in this kadha are good for immunity as they guard against a host of bacteria and other viral ailments.

When Should You Seek Medical Advice?

While catching a mild cold is a normal part of the monsoon season, some symptoms deserve professional evaluation. Speak with your healthcare provider if you experience:

  • Persistent high fever
  • A severe cough that lasts longer than a week
  • Unexplained body aches and extreme fatigue
  • Difficulty breathing
  • Digestive distress that doesn’t subside

Your doctor can determine whether blood testing or other medical treatments are appropriate.

Seasonal changes are a natural part of life not a guarantee that your body will fall ill. The habits that kept you healthy in the summer need to evolve as the weather changes. By prioritising warm fluids, nourishing your body with natural herbs, and protecting your digestion, you can support a strong immune system and maintain your energy and resilience throughout the monsoon.

Pro Tip: The monsoon is the perfect time to become more intentional about your internal health. Use the GOQii App to monitor your hydration, physical activity, nutrition, and recovery. Your GOQii Personalised Health Coach can help you build a sustainable lifestyle plan that supports seasonal immunity through personalised guidance on nutrition, exercise, and stress management.

Frequently Asked Questions (FAQs)

  1. When is the best time to consume a kadha?
    The most effective time to drink a kadha is usually on an empty stomach in the morning or early evening. This allows your body to absorb the active compounds and antioxidants without interference from heavy meals.
  2. Can I drink kadha every day during the monsoon?
    Yes, but moderation is key. Drinking one cup daily supports overall immune health. However, overconsuming heat-generating spices like black pepper and ginger can sometimes cause acidity, so stick to balanced portions.
  3. Are these kadhas safe for children?
    Yes, but they should be modified. Children’s digestive systems are more sensitive, so dilute the kadha with extra warm water and add a natural sweetener like jaggery or honey to make the spice levels milder.
  4. Why is gut health connected to monsoon immunity?
    A significant portion of your immune system resides in your gut. Sluggish digestion during the humid monsoon months can lower your body’s defenses, which is why remedies like the Triphala Kadha are crucial for maintaining both metabolic and immune health.

#BeTheForce 

Disclaimer: This article is intended for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Dietary reactions and immune responses vary from person to person. If you have persistent symptoms, allergies to specific herbs, or concerns about your health, consult a qualified healthcare professional for personalised evaluation and guidance.

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