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October 28, 2020 By Divya Thampi Leave a Comment

Your Mental Health Guide To Work From Home

It wasn’t that long ago that working from home was considered a luxury that only a few could afford. But with the pandemic setting in, working from home (WFH) became the norm. And suddenly it doesn’t feel like all that it was made out to be. To start with, the pandemic forced most people to switch from work-from-office to WFH, irrespective of their preference, and studies show that perceived lack of choice can add to people’s overall sense of unhappiness and dissatisfaction. Secondly, even for those who may have preferred WFH, the suddenness of the change deprived them of the opportunity to plan and prepare for it. In many households, the added responsibility of children being at home, with the schools going online, only added to the chaos.

But Work From Home need not be all distress, challenges and constraints. If we follow the right set of guidelines, it can be a pleasant experience for most even in the current situation. Here is a list of 7 guidelines to change WFH into a boon rather than a bane!

1. Follow a healthy routine

Having a healthy routine is one of the most underrated mental health tools. For the uninitiated, WFH seems to bring out the worst in people. From starting work before even brushing teeth to sleeping with one’s laptop still turned on by their side, there is no dearth of unhealthy routines in people’s lives. This can be disastrous for your mental health.

Follow a well-defined healthy routine. Start with sleeping and waking up at a set time each day, followed with a personal hygiene routine (shower, change), moving on to some stretching or exercise, followed by small rituals (like a cup of tea/ breakfast with family or meditation) to ease into the work day. Begin work at a scheduled time and as far as possible, stop at a pre-decided time. Take short breaks every 30-45 min and make sure that you take proper breaks for your meal.

2. Focus on all the benefits of Work From Home

Changing the way we think about WFH can bring about a significant shift in the way we feel about it. Instead of allowing your thoughts to routinely worry about how you dislike the current situation, deliberately list down and focus on all the opportunities and benefits that the WFH situation presents. From closer proximity to family members through the day or having more chances to invest in learning new skills, to finding more time to focus on your health and relationships, this situation presents a lot of openings to live a more deliberate and meaningful life.

3. Invest in your home office

Do not under any circumstances work from your bed and avoid working from that favorite couch you like to lounge on. It was okay to do so when you were doing that odd hour of Work From Home, on the weekends, but it is not going to fly when you are working from home every day. A separate work room that can shut out distractions while you focus on work, would be ideal. But if that is not possible, designate a particular corner or side of the room from which you will be working. Invest in a worktable (you could also opt for a second hand or inexpensive but sturdy collapsible table) and a chair that supports your back well. Your posture and physical comfort while working makes a big difference to how you feel about the work you do and how energized you feel through the day.

4. Get physically active

Your physical health and mental health are intricately linked. When you are involved in physical exercise, not only does that make you physically stronger but also stimulates the production of endorphins – chemicals in the brain that act as mood elevators and painkillers. Physical activity also reduces stress hormones like adrenaline and cortisol. So, whether it is practicing yoga or shaking a leg to Zumba or going for the good old brisk walk, make sure to add a dose of physical exercise to every single day.

5. Connect with nature

Spending more time in green spaces and/or bringing nature into your everyday life, whether it is by growing plants or exercising outdoors or being around animals, is known to benefit mental as well as physical health. It helps reduce stress, increase relaxation, boost self-esteem and improve your mood. For city dwellers, having tea in the balcony each day or taking a walk in the open air (even within the building complex) could be ways to make interaction with nature a part of your daily routine.

6. Take Digital breaks

Technology has saved the day by making many things possible in today’s world. And yet, we all know that excessive screen use can disrupt the delicate balance of our body and mind. Consciously take breaks from screen for at least 1-2 hours during the waking hours. It could be for some time soon after waking up and during your meal times or an hour before hitting the bed and your time with family or exercise time.

7. Socialise and nurture harmonious interactions

We humans have a strong need to feel emotionally connected with others, irrespective of our gender, class or age. While following the physical distancing rules, make sure that you have relaxing chats with friends, family or even colleagues on a regular basis; chats that go beyond the transactional interactions. Regular audio or video calls with close friends or a sibling or a grown-up child, who resides in a different city or engaging in planned catch up sessions with friends can help fulfil the much-needed connection.

Allow yourself to be more relaxed in your interaction with colleagues. Setting the intention to not get upset with unplanned events & unpleasant interactions, at the start of each day, can set you up for success and making a choice to pause and breathe deeply each time you notice feeling stressed, can do wonders for your mental well-being.

We hope this article helps you! For more on maintaining good health during Work From Home, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

May 27, 2020 By Sunita Arora 7 Comments

Explore The Wonderful Health Benefits and Uses of Honey

Honey is a food and medicine which is well-known for its antioxidant, antibacterial and soothing effects. People have used raw honey in traditional medicine for hundreds of years. This sweet, natural substance contains elements that processed honey does not have. Raw honey, which comes straight from the beehive, contains healthy bee pollen, bee propolis, and plenty of antioxidants. Due to processing and pasteurization, there is a loss of many beneficial elements. So, it is important to always choose raw honey instead of regular one for good health. Choosing raw or pure honey over refined sugar is a much healthier option for a diabetic person because it is a natural sweetener which is made with fructose and minerals.

Did You Know?

1 tablespoon (21g) of raw honey contains 64 calories and 16g of sugar with so many vitamins and minerals like calcium, zinc, potassium, magnesium, phosphorus, niacin, riboflavin etc. Diabetic patients can also take it, but in lesser amounts and with a strict check on the blood sugar levels at all times.

Health Benefits of Honey

Rich in Antioxidants: It contains compounds like phytochemicals, flavonoids, and ascorbic acid which make it antioxidant-rich and reduces oxidative stress in the body and replenish the health of cells. By including it in the diet, we can reduce the risk of chronic disease like cancer.
Wound Healing: It works well in wound healing because of its antibacterial, antifungal, and anti-inflammatory properties. It has an acidic nature which promotes wound healing if applied on minor cuts and burns. Always go for raw honey for the application over the wounds for faster healing.
Antibacterial Properties: It is an antibacterial and antimicrobial agent which kills harmful pathogens and bacteria which cause food poisoning, gastric infection and stomach ulcers.
Digestive Disorders: It contains several enzymes which help in improving digestion and treating digestive disorders like gastritis and GERD. As we know it is an anti-inflammatory agent and prebiotic which is very effective in reducing diarrhoea, abdominal pain, burning in the lining of the stomach and promotes gut health.
Anti-inflammatory: Due to the anti-inflammatory properties, it reduces inflammation including swelling and lowers irritation on the lining of the stomach and intestines. Honey is effective against IBS in the same way that it is against gastritis by triggering the immune cells into action to fight the infection.
Boosts Immunity: It contains special protein like Apisai which helps in boosting immunity and it also stimulates the immune system to provide a stronger and faster response to the diseases and infections.
Reduce Allergy Symptom: It contains pollen spores which are picked up by the bees from local plants. If these pollen spores introduce a small amount of allergen into our system. This helps to activate the immune system and over time, we can build up natural immunity against it.
Cough and Cold Medicine: Cough and cold are very common among children, especially with change in season. It has antiviral and antibacterial properties that help in treating viral and bacterial infections and give relief from cold and cough, sore throat, runny nose and even mild fever. Using a combination of honey with cinnamon or honey with ginger is a well-known home remedy for hundreds of years.
Energy and Memory Booster: It is an instant energy booster. If you need a quick energy boost before or after a workout, it will surely help you but make sure you have a healthy diet and get proper sleep. Regular consumption of honey helps in preventing cellular damage and loss within the brain as per Ayurveda.

Amazing Uses of Honey

Treating Cough: Mix 1 tsp of honey and 2 tsp of lemon juice. Swallow the mixture at once. You can have it 2-3 times in a day to alleviate coughing. Alternatively, you can also take 1 cup milk, ½ turmeric, ¼ tsp cinnamon, a pinch of black pepper and 2 tsp of Honey. Heat the milk and add turmeric and whisk it well. Then add honey and other ingredients and strain it. Have it twice daily till you get relief from cough.
Wound and Burn Treatment: Apply it directly to wound or to the dressing, cover with a bandage and change the dressing every 12 to 48 hrs ( Note: the darker the color, the stronger its antibacterial and antioxidant power but serious burns should be seen by a medical expert immediately).
Acid Reflux and Indigestion: Mix 2 tsp of honey and yogurt (small bowl) and have it with your meals. It helps in reducing acid reflux and indigestion.
Sunburn Remedy: Take 1 tsp honey, 1 tsp olive oil, ¼ lemon juice. Combine all ingredients and apply on sunburn skin, leave for 10 minutes before rinsing with water.
Glowing Skin: 1tsp honey, 1 tsp aloe vera gel. Mix both and gently rub on the face for 15 minutes and rinse with cold water.
Perfect Hair Conditioner: Take ½ cup of honey, ¼ cup of olive oil and slightly warm it. Apply on your hair and allow to soak in by wrapping the hair with a towel, then wash your hair with cool water.
Face Mask for Acne: Take 2 tsp of fresh milk, 2 tsp of honey, fresh juice of one lemon, one tsp of yoghurt and lukewarm water. Thoroughly mix all ingredients and apply on face, wait for a few minutes, so that it can get dry. After 10 minutes rinse off your face with lukewarm water. Use this mask 2-3 times in a week and need to prepare fresh every time.
Strengthen Weak Nails: Mix one tablespoon honey with ¼ cup of apple cider vinegar in some shallow dish. Soak your nails for 10 minutes once in a week to make your nails strong.

Precautions: Always take it in cold or lukewarm water, not with hot water, as the temperature degrades some of the beneficial properties. Children below 12 months should not be made to consume honey due to the fear of botulism poisoning. People suffering from pollen or bee allergy should not consume it.

We hope this article helps you use honey to its optimum purpose! Is there a special way you use honey? Let us know in the comments below. To know more about other foods and nutrition, check out Healthy Reads or tune in to expert nutritionists on GOQii Play.

Stay home, stay safe, eat healthy and #BeTheForce

January 2, 2020 By Dr. Naina Sudarshan 4 Comments

Why You Should Eat Oranges During Winter!

As winter hits the city, we find a lot of fruit carts loaded with Oranges. The best part about oranges during winter is that they are quite nutritious and healthier for the body. You might think that during winter, the body craves warm, spicy food but there are many reasons to not ignore this tasty citrus fruit.

5 Reasons to Eat Oranges During Winter

1. Boost Immunity

Winter has a notorious reputation of causing common cold, congestion and recurrent ear infections. Oranges are rich in Phytonutrients, Vitamin C and antioxidants which boost our immunity. This way, they help prevent common cold, congestion and related ailments.

2. Good for Skin and Hair

Oranges provide about 120 per cent of daily Vitamin C value that is required by the body. Vitamin C in Oranges helps the body to produce collagen that is required to maintain healthy skin and hair. Apart from this, Vitamin A in oranges keeps the hair moisturized by increasing sebum secretion. If you want radiant skin, smooth hair, and delayed ageing, eat an orange every day. Antioxidants in oranges prevent skin damage caused by free radicals. Orange peel can be used as a face mask which is excellent for preventing and fighting acne on the face.

3. Protects Heart Health

Oranges are high in fiber, Vitamin B6, potassium and Vitamin C, which are known to improve heart health. Oranges improve iron absorption in the body and Vitamin B6 supports the production of haemoglobin. Hence, if you have iron deficiency, it’s good to intake oranges along with Iron supplements. Magnesium present in Oranges keeps the cholesterol in check.

4. Enhances Digestion

Oranges are rich in both soluble and insoluble fibers which support gut health. Soluble fibers help feed the healthy bacteria in our gut. But make sure you eat the white fibers in Oranges along with the pulp to get this benefit. Insoluble fibers draw the water into the gut to make the stool soft and easier to pass. So, oranges can prevent constipation and irritable bowel syndrome to some extent.

5. Easy Go-To-Snack

There can’t be a better fruit snack than an orange! We don’t need to cut them and they are easy to peel. Oranges are nearly fat-free and sodium-free with as low as 60 calories and can make a good mid-morning or afternoon snack at work or at home. As they are rich in fibers, they can keep you full for a longer time. So Oranges can make a great weight-loss snack as well.

Interesting Fact:

Did you know Orange peel taken internally has double the health benefits than the actual fruit part? Orange peels contain flavonoids which can protect the heart, are good for digestion, and help to prevent allergies. They are good for boosting immunity, reduce bad breath and good for skin. Save the Orange peels, boil them in water and it can be made into a chutney grinding the peels with coconut, tamarind, jaggery, red chili and salt. It tastes the best and is healthy too!

Don’t forget to snack on Oranges in winter to stay healthy! We hope this blog helps you. Want to know about more fruits? Tune in to our expert nutritionists on GOQii Play. Subscribe now and #BeTheForce.

August 8, 2019 By Trupti Hingad 41 Comments

Foods That Help Cure Sinusitis!

Have you woken up one morning with terrible pain in your forehead or between your eyes? To add to this agony, you experience a swelling face, stuffy nose and congestion. Your upper teeth hurt and it feels like your head is about to explode! If you have these symptoms, it is an indication of Sinusitis!

What is Sinusitis?

Sinus points are basically air spaces in your skull lined with mucous membranes. Most people have four sets of nasal sinuses.

Two in the forehead above the eyes
One inside each cheekbone
A group of them, called the Ethmoid Sinuses, behind the bridge of the nose
Another group behind the nose and underneath the brain called the Sphenoid Sinuses

These sinus points are like fingerprints. If there is an infection in these points, it leads to a condition called Sinusitis. Basically, it is an inflammation of the sinus cavity due to a virus, bacteria or fungus. Tiny hair-like structures called Cilia move mucus across Sinus Membranes, towards an exit.

All of your sinus cavities connect to your nose to allow a free exchange of air and mucus. Infections or allergies affect the sinus tissues, making them inflamed, red and swollen. But don’t worry, nature is loaded with remedies for most conditions!

Foods That Help Cure Sinusitis

Spicy Foods: Hot spices like pepper, chillis (capsicum), jalapenos, relieve sinus congestion as they help release the mucus that causes a stuffed nose. Spicy foods help in opening the sinus cavity and promote the restoration of normal breathing.
Garlic: contains an enzyme called Allicin that destroys bacteria and viruses that cause Sinusitis.
Vitamin E: found in nuts, seeds and vegetable oils helps you get rid of a sinus congestion.
Zinc: in Lean Meat, Poultry, Licorice and Seafood helps in relieving a congestion.
Warm Herbal Teas: like Peppermint, Ginger, Licorice and Holy Basil (Tulsi) teas are some of the best for your sinuses and throat during a bout of Sinusitis. Tea moistens mucus membrane, helping to clear the sinus network.
Chicken Soup: contains an amino acid called cysteine that causes a runny nose and clears out the nasal congestion.
Leafy Green Veggies, tomatoes, oranges, yellow fruits and veggies contain Vitamin A that helps build a healthy mucus membrane.
Grapefruits, Oranges and Lemon are rich in Vitamin C and antioxidants. Thus, they help clear a sinus congestion. Oxidation damage can contribute to Chronic Sinusitis. Antioxidants protect the mucus membranes from free radical damage.
Pineapple is rich in antioxidants which protect the delicate mucus membranes from damage. Bromelain, an enzyme found in pineapple, breaks down the junk that builds up in sinuses and reduces inflammation.
Coconut Oil is very good at reducing inflammation and also in killing many bacteria, viruses, and fungi. Try oil pulling with a spoonful of coconut oil and you’ll notice your sinuses clear up. Simply swish around a spoonful of it for five to ten minutes and spit it out.
Turmeric/Ginger Root: Turmeric root is wonderful, fragrant and contains natural anti-inflammatory Curcumin. This spice is also an antioxidant. When combined with spicy ginger root and brewed for hot tea, this combination can help loosen mucus from clogged nasal passages, alleviate sinus pressure, and make you feel better all around. Ginger root also has the added bonus of calming an upset stomach – a frequent side-effect of excessive night time sinus drainage.
Apple Cider Vinegar: acts as a boon for sinus infections. Firstly, it is a natural antibacterial, antiviral, anti-fungal and anti-inflammatory that can kill the destructive microorganisms which cause the infection. Secondly, it helps the body maintain a healthy alkaline pH level, which helps breaking up mucus and discourage the proliferation of the condition.

Worst Foods For a Sinus Infection

Caffeine weakens your adrenal glands and causes sinus congestion
Fried foods/Processed foods containing additives are best avoided during a sinus infection
Foods with high sugar content, especially ice cream, worsen a sinus infection
Refined carbs like bread, pasta, and rice do not help during sinus congestions
Fermented foods like cheese worsen sinus
Starchy heavy foods like noodles are not for people with a sinus problem
Milk is known to worsen a sinus congestion as it thickens mucus and promotes microbial growth
Foods high in saturated fats like egg yolk and meat are to be avoided during a sinus infection

Keep your sinus clean and relax, breathe refresh and stay healthy! We hope this article helped you. Please do leave your thoughts in the comments below!