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Coronavirus Prevention Tips For Older Adults

Prevention Tips For Older Adults We are well aware of how contagious COVID-19 is. Research has found that the coronavirus creates inflammation in the body. Inflammation has been connected to most of the major diseases of our time and over half of us are living with chronic inflammation driven by diet, stress and lack of sleep. According to the National Foundation of Infectious Diseases, older adults are considered to be at high risk as compared to others because their immunity weakens as they age. The risk increases with 50+ and those who are 85+ are more vulnerable to severe infection. WHO has provided guidelines and coronavirus prevention tips for older adults to manage themselves during this pandemic. 

Coronavirus Prevention Tips For Older Adults 

Some of the basic guidelines suggested by WHO include: 

  • Washing hands frequently with proper hand wash
  • Avoid touching eyes, nose and ears with unwashed hands
  • Wear a mask when going out
  • Clean frequently touched surfaces with disinfectants
  • Avoid going out if you are sick
  • Cough or sneeze into your flexed elbow to avoid spread of the virus
  • Maintain social-distancing of about 6feet (1meter)
  • Do not go out in public places even if you feel healthy, if important follow all the instructions given by local authorities
  • Socialize over the phone with friends and relatives
  • Avoid unnecessary traveling

For Adults With Health Conditions 

  • Older adults with underlying health conditions such as diabetes, BP, cholesterol, thyroid, kidney problems, asthma etc. should avoid going out. Do not visit the hospital unless necessary. 
  • Take precautions if you suffer from respiratory disorders 
  • Monitor your health via devices to avoid panic. You can use the GOQii Smart Vital to measure your blood oxygen levels (SpO2), body temperature, heart rate and blood pressure. You can also use the GOQii Vital ECG to check and detect issues such as arrhythmia and other abnormalities in heart rhythm.  
  • Prefer online consultation and purchase medicines online too.
  • Plan 2 weeks in advance and purchase daily requirements online
  • Get vaccinated as soon as you can. For now, this is the best preventive measure you can take.
  • Forego vices such as smoking, alcohol and consuming tobacco products as they may deteriorate or worsen health conditions. 

Some Health Tips You Can Follow 

  1. Switch to a healthy diet: Include whole grains, cereals, pulses, fruits, vegetables, seeds and nuts.
  2. Maintain healthy weight: If overweight, try to reduce your weight gradually in a healthy way. Your GOQii Coach can help you with this!
  3. Reduce stress: Don’t panic in critical situations and don’t over stress as this can lead to low immunity levels.
  4. Sleep well: Proper and timely sleep is very crucial in maintaining health. The quality of your sleep also matters. Read more about sleep in our Sleep Series: https://goqii.com/blog/?s=sleep+series 
  5. Keep yourself hydrated: Have at least 3 liters of water everyday. Should be adjusted according to individual needs.
  6. Exercise regularly: Even mild exercise such as walking or yoga accompanied by pranayama can go a long way in keeping you healthy!
  7. Boost your immunity: Immunity of a person can be boosted in many ways through nutrition, exercise, etc. It is believed that acquired immunity can be made strong by following a healthy lifestyle. Get some immunity boosting tips here: https://goqii.com/blog/?s=immunity 
  8. Avoid processed and packaged foods: They are high in fats, sugar and salt. Preservatives present in these items lower our immunity.

Foods That You Can Eat 

  • Dark green leafy vegetables: Such as spinach, methi etc. are rich in vitamins and minerals. 
  • Fruits: Especially citrus fruits like orange, strawberry, sweet lime, lemon etc.
  • Unsalted nuts and seeds: Flax seeds, sunflower seeds, pumpkin seeds etc. provides good fats.
  • Fatty fish: Salmon, sardines are rich sources of beneficial fatty acids and omega 3.
  • Olive oil and coconut oil: Prefer cold pressed, virgin, double filtered and filtered ones.
  • Millets and whole grains: Ragi, oats, barnyard, little millet etc. as they provide more fibers compared to refined products.
  • Green tea: Rich in antioxidants and flavonoids, green tea helps in boosting immunity.
  • Herbs: such as ginger, garlic, turmeric pepper corns, cinnamon, giloy, tulsi, etc. helps in boosting immunity.
  • Probiotics like curds, ACV etc. keep the gut healthy! 

We hope these immunity boosting coronavirus prevention tips for older adults help you stay healthy and active! Let us know your thoughts in the comments below! For more on the health and wellness of senior citizens, check out Healthy Reads or tune in to classes on GOQii Play. 

To get more tips directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/bsr 

#BeTheForce 

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Foods With Antimicrobial Properties That Kill Bacteria & Germs Naturally

food with antimicrobial propertiesWhenever bacteria or germs enter our body, our immune system shields it by producing antibodies. Though our immune system is built well, it is important to provide proper food to our body to set out the motive. To protect our body against common infections, our defence mechanism needs to be active but with that, we also need to have foods which possess antimicrobial properties that kill germs naturally. So, let’s check some effective foods which have antimicrobial properties.

Foods With Antimicrobial Properties 

  • Turmeric: It is a common spice found in most Indian kitchens. It has exquisite antioxidant, antiseptic and antimicrobial properties. For the duration of a studies assessment posted in January 2017, inside the magazine of cell body structure, curcumin (turmeric) can affect numerous cells for your system in the course of a manner which will decrease the severity of diseases stemming from an immune-machine reaction. Drink a glass of warm turmeric milk before bedtime or add in curry every day – it will help in killing germs naturally.
  • Ginger: Also known as Maha Ausadhi. You can have it as fresh, dried, powdered, or in juice form. Numerous research, including the one posted inside the National Institutes of Health, have confirmed ginger’s capacity to fight many lines of bacteria. Fresh ginger does have anti-inflammatory properties as well. Having fresh ginger slices is a very common practice after meals. Include it while cooking as it kills bacteria that cause infection – it’s an excellent medicine! 
  • Lemon: It has antibacterial properties. Lemon offers a rich supply of Vitamin C with antioxidant properties as well. Studies indicate that antioxidants can decrease the damaging effects of unfastened radicals, which may help save you from certain illnesses. Do not mix with warm water as it destroys the properties. Mix lemon juice with salads, marination or add in normal water and have it to get the maximum benefits.
  • Curd: It’s no surprise that curd maintains gut health. Lactic acid found in it helps combat microbes that cause diarrhoea and dysentery. The evidence is mounting that bacteria are vital to preserve regular gastrointestinal health. Probiotics discovered in curd, are the gut’s first line of protection. Add in the diet as lassi, raita or with main meals for better results.
  • Garlic: has an antimicrobial property that prevents Candida overgrowth. It carries phytochemicals like allicin and organosulfur compounds – these phytochemicals (or plant compounds) are heart-healthy and support the immune system. Scientists also believe that garlic has antiviral properties. It provides great taste to foods as well, so add it to curries, vegetables or eat it raw in the morning.
  • Clove oil: One of the common herbs used to add flavour to food and is also used as a cough medicine. It also works as a  cold remedy. Its antioxidant property acts as a scavenger against free radicals which cause several diseases. Research from The National Institutes of Health is now finding that clove oil is effective against many different kinds of bacteria, including E. coli.
  • Honey: It is a strong antibiotic and has anti-inflammatory properties. It can help your immune system defend against illness including common cold. It is also used as a topical antibacterial treatment for minor cuts, burns, and scrapes. In a 2005 study, topical application of honey was found to reduce mucositis. You may make a soothing drink with warm water and honey; it’s a terrific soothing drink for sleep and preventing infections

These are some of the foods with antimicrobial properties which can make you strong within! Along with these, maintaining good general health is also important – this can be achieved with a balanced diet, exercise, meditation, stress management and good quality sleep. Before you add any of these foods to your diet, consult your doctor, nutritionist or dietitian in case you have any allergies. 

We hope this article helps you make healthier eating choices. Do let us know your thoughts in the comments below. For more on nutrition and immunity, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, and to learn more about nutrition and building immunity, sign up for personalized coaching here: https://goqiiapp.page.link/wssu   

Eat Healthy and #BeTheForce 

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How To Build Immunity To Safeguard Against COVID & Other Monsoon Illnesses

monsoon illnessesCOVID-19 should not be considered as the only disease that will attack our body during monsoon. You can be susceptible to other monsoon illnesses such as vector borne ones like dengue, malaria, seasonal influenza (H1N1) and Chikungunya. You need to understand that not all fever is COVID-related. It could also be Typhoid, Jaundice, Malaria or Common Cold. While these deadly diseases are all around us, the only best measure to safeguard ourselves is “Immunity”. 

Tips To Build Immunity & Safeguard Against COVID & Other Monsoon Illnesses

We are well aware of the symptoms of common diseases and everything should not be related to COVID-19. This constant fear will not let us differentiate between other diseases. Here are some points you can look at to manage monsoon illnesses.

  1. Wash your hands frequently and avoid touching your face. Any infection, be it viral, bacterial or fungal, might be contagious. Maintaining self-hygiene is important.
  2. Take enough morning sunlight: Between 7am to 11am suits the best as UV rays are not very harsh at this time.
  3. Avoid oily and greasy food: We tend to eat stuff like pakodas and fried items during monsoon. Instead, choose healthy options like hot soup, green tea, ginger tea with popcorn and roasted lotus seeds.
  4. Good sleep: At least 7-8 hours of undisturbed sleep to rejuvenate our body.
  5. Exercise regularly: Minimum of 15 mins of exercise and daily walks to be incorporated in routine.
  6. Load up on antioxidants: Eat well washed bright coloured yellow and orange fruits and green leafy vegetables, as they are rich in antioxidants.
  7. Flush your system well with water: A minimum of 2.5-3L of water is a must. Be it in any form like coconut, lime, infused with fruits or spices, green tea and concoctions.
  8. Strengthen your gut: With pre and probiotics, like curd, pickles, fermented foods and kimchi.
  9. Increase protein intake: To prepare your body and avoid weaknesses.
  10. Respect Indian spices: Spices are rich in minerals and antioxidant properties. They help flush sinus infections too! 
  11. Detox your body: With fasting, which gives rest to our digestive system to improve the performance of other organs. This should be under supervision if diabetic or indicative of other comorbidities.

You should be fine as long as you follow the above 11 pointers. If you show any symptoms, it’s best to consult with your doctor before panicking. Certain illnesses like cold, fever and diarrhoea are common during the monsoon. Check with an expert and avoid self-medication. It would be wise to check your blood oxygen levels (SpO2) from time to time as well. You can use the GOQii Smart Vital that has sensors to detect body temperature, SpO2, blood pressure and heart rate. 

We hope this article helps you. If you find these tips useful, let us know in the comments below! For more on managing COVID, you can check out Healthy Reads or tune in to classes by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu  

#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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