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Steam or Sauna- which is better for health

steamsauna

After a long tiring day or a hectic week, we all deserve to relax and rejuvenate ourselves and get pampered. There is no better way to do this than by visiting a health spa/gym with a steam room and sauna? Isn’t it?

Did you know that there are health benefits to using a sauna or steam room?

But, in the Sauna vs Steam room debate—which treatment wins?

Steam bath also called as Turkish style bath provides moist heat. The temperature in a steam room may range from 100 to 120 degrees Fahrenheit, but it may feel warmer because of the high humidity.

The gentle warming of the muscles through steam treatment is increasingly found to improve your health and feeling of well-being. The steam room helps to open up airways which improve your breathing and alleviates congestion. The wet heat from the steam room thins and opens the mucous membranes in the body, which helps to relieve pressure. This helps in releasing congestion and sinus relief

For people with bronchitis and asthma, sitting in the steam room might not suit you. This could vary from person to person. If you are stressed and anxious about sitting in a steam room, you can opt for taking steam inhalation (using a bowl). The moist heat will loosen the sputum and clear the airways.

The steam room also increases metabolism and can help in weight loss. The steam room causes you to sweat, which means that your body is losing excess resulting in shedding some pounds. The sweat also helps to remove toxins and cleanses the body.

Being in the steam room can also decrease your body’s production of cortisol— the stress hormone. In fact, the simple act of sitting quietly for ten minutes provides that benefit. When the cortisol level drops, you can feel more in control, relaxed, and rejuvenated.

The pain you feel after working out is called delayed onset muscles soreness (DOMS). Moist heat works best for muscle recovery. So it’s best to take a steam bath after a good intense workout at the gym. A steam room can also be used before a workout, as it helps to loosen up the joints and increase flexibility.

Steam bath helps to boost immune system. Exposing your body to warm water stimulates leukocytes, which are cells that fight infection. Steam bath also helps to clear out any impurities from the skin which is especially good for those who have acne.

Now let’s understand what is Sauna?

The sauna uses dry heat method. In a sauna, the temperature range is about 170° to 190°F. The dry heat from a sauna soothes your nerve endings and warms and relaxes muscles, in turn relieving the tension from your body and minimizing joint pain. This is especially beneficial for those who suffer from illnesses such as arthritis, painful migraines and headaches, saunas can be used as a means of calming the body and relieving it of stress.

The heat from the sauna helps the body release endorphins, a feel-good chemical that reduces the effects of stress on the body which can relax you enough to sleep better. Sauna is better for muscle relaxation and lowering blood pressure. Sauna opens up your pores and increases blood and lymphatic circulation, which will effectively aid in softening your skin.

Sauna improves blood flow to our skin, which helps in the growth of new skin and also removes all the dead cells that were building up previously. Thus, Sauna helps you look younger. A sauna will help to eradicate blackheads to give you clearer skin.

Sauna helps in improving endurance during sports. Our body has a certain level for heat tolerance. Regular use of saunas increases the heat tolerance threshold. This leads to significant improvements in endurance, feel less fatigued and maintain energy levels during sports.

A sauna can make your hair look great. We have a special gland called the sebaceous gland on our scalp, which releases compounds that help condition and moisturize our hair. Spending some time in the sauna activates this gland, which will then release these useful compounds, thereby helping to make hair look great

So, the debate continues. Each has its own benefits.

To decide which one is better for you, you might want to ask yourself, which steam room or sauna is closest to me? Do I prefer dry heat or moist heat? Which facility am I likely to use on a regular basis?

Before you hit steam or sauna room…do consider the below precautions.

Precautions: Do make sure that you don’t stay in there too long—spending too much time in a sauna can lead to excessive thirst and too much time in a steam room can cause dizziness or even a rapid heartbeat.

It is advisable not to spend longer than 15-20 minutes inside. It is important to drink plenty of water prior, as well.

It is advisable to wear a towel and flip-flops or shower shoes when inside a steam room.

So, Get yourself relaxed, rejuvenated on this weekend in a different style.

NOTE: If you are pregnant, immune-compromised, or recovering from surgery, avoid the steam room and sauna until you get the green signal from your doctor.

 

 

 

 

 

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8 healthy food pairings to boost your health

Milk-And-Yolk

This must have happened many times that some food products taste horrible when eaten alone and tastes too good when combined with some other food products?

That’s the way nature has designed it for us. Nature has pre-planned the best food combination for us, it just takes the right time to know it! Well, it’s not just about the taste but, it is also about the nutrients which you get out of those food combinations!

Have you heard of food synergy? Different components in a single food can work together to benefit our health, and so can components in different foods that are eaten together. David Jacobs, PhD, a researcher from the University of Minnesota, loosely defines food synergy as the idea that food influences our health in complex and highly interactive ways. Simply put, Food synergy is nothing but nutrients that work together better.

It reminds us of how a variety of foods in our diet will help us live a healthy life! At GOQii we are celebrating Food Synergy….Let me take you through some food synergies that you adopt in your daily life.

(1)   Rosemary and meat

Rosemary-STEAK

Not many people must have heard about rosemary but, it is a very useful herb which is an excellent antioxidant having a good amount of carnosol and carnosic content. This herb is native to Mediterranean. People who cook non-veg might have no idea about what happens to the meat when it is cooked at a very high temperature. Well, when meat gets exposed to high temperature, carcinogenic compounds such as heterocyclic amine is formed which is very dangerous. If meat is marinated with rosemary herb, these carcinogenic compounds will be neutralized because of its antioxidant properties.

A study by Dr. J. Scott Smith of Kansas State University in Manhattan further endorses the above statements. He studied Heterocyclic Amines (HCA’s), which are carcinogenic compounds that form when meat is cooked at high temperatures. He found that adding rosemary extract to ground meat reduced the amount of cancer-causing compounds created during grilling. He attributed this to the antioxidants found in the rosemary extract.

(2)  Green tea and lemon drop

green-tea-with-lemon

Green Tea is a great elixir and did you know that by adding lemon to your cup of Green Tea you can reap a lot of benefits. Various studies have also proved this to be right. Catechins, the main health compound in tea tied to reduced risk of cancer, heart attack, and other diseases, unfortunately, isn’t absorbed very well in the intestines. After digestion, less than 20 percent of catechins remain.

In two studies, by Purdue University, researchers found that adding lemon juice, other citrus juice, or vitamin C helped the body absorb as much as 13 times the healthy catechins than normal. The addition of lemon juice caused 80 percent of the catechins to remain. The studies tested the effects of absorption with both rats and a human digestive model.

Lemon is rich in vitamin c (water soluble vitamin) and green tea is rich in antioxidant compounds such as catechin. When both of these are combined, lemon will increase the absorption of antioxidants making this combination the most widely used combination among people!

 (3)  Virgin Olive oil and tomatoes

tomatoes-and-olive-oil

How many of you are aware of the benefits of mixing Olive oil and tomatoes? I have seen many people using this combination mostly as their salad option. Why and how is it healthy we shall find out?

The bioavailability of olive oil and tomatoes is very high. These two Super Foods protect, energize and satiate; together, they amplify each other’s already extraordinary benefits. Tomatoes are rich in lycopene which is a phytochemical/phytonutrient which will help in maintain heart health and can reduce the risk of having prostate cancer drastically. Tomatoes basically have carotenoids which are fat soluble and only with fat, these carotenoids would be available in the body. Virgin Olive oil is very rich in good fatty acids and there is nothing better than choosing olive oil as a support for better absorption of fat soluble vitamins.

Merritt Rosen who holds a Masters in Health and Consumer Psychology from New York University calls Extra Virgin Olive Oil and Tomatoes- the hottest power couple. According to her pairing virgin olive, oil and tomatoes are the best thing one can do. Not only does heart healthy EVOO protect cells against damage and inflammation and promote healthy skin from the inside out, it also helps ensure the absorption of these fat-soluble carotenoids.

 (4)   Milk and eggs

Milk-And-Yolk

Did you know that Marilyn Monroe’s daily diet consisted of two raw eggs whipped in warm milk for breakfast? Rebecca Harrington, in an article in ‘The Cut’ magazine, quoted an old interview of Marilyn Monroe in 1952 to the now defunct Pageant Magazine in which Monroe describing her daily diet said, “I doubt any doctor could recommend a more nourishing breakfast for a working girl in a hurry.”

Milk and eggs are so far the best examples of perfect food synergy! There is nothing like having a glass of milk and boiled egg for your breakfast. Egg yolk is very rich in vitamin D and milk is rich in calcium. Vitamin D helps in increasing the calcium absorption which will keep your bones healthy and thus it reduces the risk of osteoporosis and osteoarthritis in the body.

(5)  Garlic and Fish

garlic-fish

Facing cholesterol issues? You must give this food synergy a try. For all non-vegetarians, this food synergy is a boon. Here is why it is a boon?

Garlic is rich in sulphur compounds which help in fighting diseases and fights against the inflammation in the body. Fish is a very rich source of protein. If these 2 super foods are combined together, their power of fighting diseases drastically increases.

Adding garlic to fish will help in lowering bad cholesterol and also maintain your triglyceride levels!

 (6)  Curcuma longa (turmeric) and pepper

turmeric and pepper

There are many types of research and articles which are being published on benefits of turmeric. Although the therapeutic use of Curcuma was recorded as early as 1748, the first article referring to the use of curcumin in human disease was published in 1937 by Oppenheimer. In this study, the author examined the effects of “curcumin” or “curcunat” containing 0.1 g to 0.25 g sodium curcumin and 0.1 g calcium cholate in human biliary diseases.

Curcumin has various properties like lowering bad cholesterol, prevents cancer, boosting liver function and more. But, when it comes to its absorption, only curcumin might not benefit. Adding pepper to it will boost the absorption of curcumin ( the active ingredient in turmeric) and bring out major benefits to the body.

 (7)  Spinach and lemon drops

spinach & lemon drop

We might have heard about spinach being rich in iron and we should include it in our daily diet but we might not know that iron is spinach is not readily absorbed in the body. Absorption of iron is very poor but, if you add lemon drops to it, iron absorption will be increased. Vitamin c helps in increasing the absorption of iron in the food.

 (8)  Rice and vinegar

rice & vinegar

There are many myths about rice and one of them is that a diabetic should avoid taking rice. It is said that rice spikes up the sugar levels. Adding, vinegar to your rice will slow the blood sugar spike. So, diabetics can take rice to some extent and this is also good for people looking for weight loss and loves eating rice!

Conclusion:

It is always good to know about food combinations which will help in boosting your health! Vitamin D & calcium and Iron and vitamin C combination must be taken care off. There are food combinations which should be avoided which will be covered up in my next blog. Until then stay tuned!

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Eating healthy during Ramadan fasting

Eating healthy during Ramadan fasting
Who says you cannot be healthy if you’re fasting for an entire month?

You can eat healthily and feel good during an entire month of fasting provided you follow the right methods. The Holy month of Ramadan has begun this week and I have been fasting regularly for over two decades during Ramadan.

Considering the heat wave that is still on in the city with no rains as yet, one has to be extra careful and prepared about what to eat during the non-fasting period, so that you can maintain your health, fitness, endurance and flexibility during the entire month.

Fasting during the month of Ramadan or any other religious months/period can be good for your health if it’s done correctly. All changes happen in the body system during fasting (starvation). Stored nutrients, especially muscle proteins are broken down to provide fuel to our body. Fasting diet lacks in macronutrients like carbohydrates and fats which leads to weakness. In order to avoid this having healthy options of food during fasting is very important.

A person who is fasting needs good and nutrient-rich food which will help to maintain the energy levels in our body on a day to day basis.

Here are few tips for healthy eating options while Ramadan or any other holy fasting period.

Go with Natural food, Not Junk or Processed Foods:

Well, in today’s time processed foods might come across as a very convenient option, but they’re usually filled with unhealthy things like high-fructose corn syrup that leads to overconsumption. Secondly, contains a lot of artificial Ingredients. Most processed foods are Low in Nutrients.

It requires less energy and time to digest processed foods. Processed foods contain MSG (Monosodium glutamate – to enhance flavour), it also contains lots of sodium and typically all the wrong heart-clogging oils. Therefore it is always good to go with natural food available if possible go with homemade food.

Don’t break your fast with a feast:

Be Careful. If you are not careful, the food eaten during the pre-dawn and dusk meals can cause some adverse effects. Those observing the fast in Ramadan month should have at least two meals a day, the pre-dawn meal (Suhoor) and a meal at dusk (Iftar).

The way to approach your diet during fasting is similar to the way you should be eating outside of the Ramadan month. It should contain foods from all the major food groups:

– Fruit and vegetables

– Bread, cereals and potatoes

– Meat, fish, or alternatives

– Milk and dairy foods

– Foods containing fat and sugar

Hydrate Your Body:

When we fast for long hours, our body gets dehydrated over the course of the day. During the non-fasting period, we should take care of the hydration levels in our body. After a long day of fasting, it’s difficult to drink a lot of water or have lots of water-based food items. But, we can have fruit juices and soups made with veggies to give our body the additional water it needs. A great way to break the fast is with ‘Dates’. Also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating.

Wholesome foods during Ramadan:

Suhoor- the pre-dawn meal should be a wholesome and moderate meal that is filling and provides enough energy for many hours. Ideally, it should be slow digesting food like salads, brown bread, cereal (especially oats) so that your body will get energy for a long time constant. Also, you can have some fluids with vitamins, such as fruit and vegetable juice.

It’s customary for Muslims to break the fast (Iftar) with some dates. Dates provide a burst of energy.  Fruit juices also have a similar, revitalizing effect. My favourite, of course, is “FALOODA”. Start by drinking plenty of water, which helps rehydrate and reduces the chances of overindulgence.

SOME QUICK TIPS: What to have and What to avoid:

Foods to avoid

– deep-fried foods, for example, pakoras, samosas and fried dumplings

– High-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi

– High-fat cooked foods, for example, parathas, oily curries and greasy pastries

– Fatty meats, Liver and organ meats, Hotdog and sausages, large amounts of prawn, shrimp and shellfish

– Whole milk, Ice cream and whipped cream, full cream yoghurt and labneh, Full cream cheese especially yellow cheese, Creamy and cheese sauces

– Coconut (the only fruit rich in saturated fats that are unhealthy for the heart), Fried vegetables, Boiled vegetables with butter, Juices with added sugar

– Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries), Fried rice, Fried potato chips or French fries

Healthy alternatives

– Baked samosas and boiled or steamed dumplings

– Chapattis made without oil

– Baked or grilled meat and chicken, Fish, Grilled or boiled skinless chicken, Lean veal or lamb, moderate amounts of prawns, Legumes such as beans, lentils, and peas, eggs

– Milk-based sweets and puddings such as rasmalai and barfee, skimmed or low-fat milk, skimmed or low-fat yoghurt and labneh, Low-fat cheese

– All fresh vegetables, boiled, baked, steamed or cooked with a little oil, Seasoned vegetables or vegetables with lemon juice or a little oil, Fresh fruits and natural fruit juice (in moderation)

– Brown bread, Plain spaghetti or rice (without ghee or high fat sauce), Grains with no added fat, Baked or boiled potatoes

Healthy cooking methods

– Shallow frying

– Grilling, Roasting, Steaming or Baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish.

May everyone who observes the blessed month of Ramadan or other holy fasting period have a peaceful, healthy and happy time with family, friends and community.

Please consult with your physician regarding fasting or consuming any particular foods before doing so.

 

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Key to good health is practising a good lifestyle

Vilas-player

IT’S NOT A DIET

IT’S NOT A PHASE

IT’S A PERMANENT LIFESTYLE CHANGE

Lifestyle change works for all provided one is determined to make that change. Be it blood pressure, heart ailment, diabetes or even cancer, a lifestyle change has provided the most effective and sustainable result. Many think that making a lifestyle change is an arduous task but, there are few others who think otherwise and are very determined to make that change so as to have a good life in the future. Vilas Lange from Ahmedabad is one such gentleman who decided he wanted to change his lifestyle if  he wanted a healthy life in the future.

His journey started with getting a tracking device  a year ago, His goal was to reduce his weight and triglycerides. the tracking device GOQii  also provided him the coach and doctor facility who helped him initially start with basic exercise and nutrition. Exerciing daily has helped him reach his target step count of 10000 to 12000 steps daily and right nutrition that helped him reduce his weight from 86 kegs to 79 kegs.

Vilas has had an issue of high triglycerides for past 11 years. His triglycerides are very high (@450) however, since being on the GOQii platform he has been able to control it and bring down a bit and is currently working on reducing this further with the help and guidance of his coach, GOQii doctor Andy his personal doctor.

Vilas now follows an exercise regime of walking at least 25 Kim’s a day and on Sundays he works out with the Active Sunday group for an hour.According to him Actove Sunday is a wonderful platform or concept where an inidividual gets to meet like minded individual who motivate and learn each other.

His message to the community is loud and clear  ‘Stay Fit to be healthy’

 

 

 

 

 

 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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