Search Results for: immunity

May 3, 2021 By Aruna Bhatia Leave a Comment

What Should You Eat If You Get Infected By COVID-19?

We are going through a very tough time with everyday monster surges in COVID-19 cases all over the country, excluding a few districts. It almost seems like each and every household has one or more members down with this infection. Thankfully, we have a good number of people getting well too! Food plays a key role in any form of recovery. So which kind of food should a person infected with COVID-19 eat?

A Balanced Diet Is Key To COVID-19 Recovery

Each day, the combination of food should include:

Whole Grains: Millets, oats, wheat, brown rice, white rice, all this as roti, khichdi, upama, Pulao, Daliya, Chilla etc.
Proteins: Eggs, Lentils, Legumes, Dairy Products, Soy Products, can be taken as besan cheela, Dal Soup, Sprouts Chat, Moong dal Khichdi, Paneer Bhurji, Omelette, Dosa, chickpea bowl, rajma, etc.
Fats: Good fats have anti-inflammatory acids like omega 3 fatty acids. So include flax seeds oils, extra virgin olive oils and safflower oil. Good fats can also be added from almonds, avocado, laddu with a mix of nuts, white sesame seeds, kalonji, ajwain all roasted in desi ghee helps provide essential minerals like zinc and magnesium for fast recovery.
Fiber: Fresh fruits and vegetables are great sources of dietary fibers, vitamins, minerals, and antioxidants. So try to include two fruits a day, along with 2-3 cups of vegetables. This requirement can be met by adding soups mashed vegetables and fruits as small mid meals.

Apart from these main macros, here are a few things you need to consider:

2-3 liters of water should be included daily as infections dehydrate the body. Infused water, coconut water, water with honey can help meet the requirement.
Immunity boosters like a herbal concoction, turmeric milk, soups and broth should be included at least one or two times a day.
As far as possible, make sure that all fruits, vegetables are fresh and meals are home cooked.
Always eat small and frequent meals as the body will not tolerate big meals at a time.
Avoid alcohol as it is highly dehydrating and may inhibit your immune system.
Limit salt and sugar
Avoid packaged processed food.

Given all the dietary guidelines, a question may still come up as to how to manage adequate calorie intake when the infection has robbed you of your taste buds and sense of smell.

Try adding lemon juice or vinegar in food, soups and water. The flavor of acids from them comes through even when smell or taste is impaired.
Try going a bit heavy on spices like cinnamon, black pepper, cumin, garlic and ginger, which could add flavor back to food.

To make things a bit more clear, here is a sample diet chart, although it will be more customized as per symptoms.

Early morning: 5 to 6 soaked almonds, two dates and lukewarm lemon cinnamon water or tulsi lemon honey water.
Breakfast: Besan cheela or moong dal cheela or stuffed omelette sandwich or paneer paratha or idli sambar or vegetable uttapam with coconut chutney.
Mid meal: Coconut water or any one fruit with one tsp mix seeds
Lunch: Rice with dal and subzi or Ajwain roti with rajma and any green leafy vegetable
Evening: Any herbal concoction (kadha or green tea) and chana/ sprouts/ sweet potato chat and any one fruit
Pre dinner: mix veg soup or moong dal soup or chicken broth or boiled egg
Dinner: Khichdi or vegetable daliya or oats cheela or oats with milk or Garlic roti with any dal and mixed veg
Post dinner: One cup milk with turmeric and pinch of black pepper

We hope this article helps you manage COVID-19 infection and recover quickly. For more information, check out Healthy Reads or tune in to LIVE sessions by exprts on GOQii Play.

For more expert guidance, subscribe to GOQii or download the app here: https://goqiiapp.page.link/wssu

#BeTheForce

April 16, 2021 By Srini Leave a Comment

Sleep Series: The Relentless Rivalry of REM and NREM

When we sleep, we go through a few stages. Prominent among them are REM and NREM. It is observed that for some non-specific reason, there is significant movement of the eyeball in all directions rapidly during REM sleep BUT does NOT send any visual signals to the brain. Hence, the name Rapid Eye Movement ( REM) sleep and the opposite – Non REM sleep. Some also say that they are “deep sleep” vs “shallow sleep” which I am not a great fan of. I believe they are simply various stages of sleep.

Courtesy: sleepadvisor.org and Mathew Walker.

IF we draw a graph of brain neural activity, the graph will look something like this

As you can see, at the start it is the NREM which is occupying the real estate and the REM shows up intermittently. Approximately each of the cycles lasts for 90 minutes and then it changes. But in general, we can see the domination of NREM in the first half and REM in the second half.

Interesting Facts on REM and NREM

Dream your way to creativity: As homo sapiens came down from trees to sleep on flat grounds, they developed REM sleep as an evolutionary advancement. REM sleep is responsible for the evolution of creativity, memory and problem solving. It is during REM sleep, the neural network gets more intricately wired with new synapses being formed. In some sense, it is the REM sleep that contributed to the supremacy of humans over other animals.
Early morning school timing inhibits creativity: If schools, colleges or universities start pretty early in the morning, it is quite possible that the student has to wake up early and hence, foregoes some part of REM sleep. That is NOT good news for memory and creativity, which are most critical for studies.
Sleep algorithm is an enigma: NREM has been measured in 4 stages depending upon how deep it goes. The deeper it goes, the body gets better rest and the housekeeping activity of scavenging the brain of useless memory and storing of useful memory in the long term storage area happens – this is a totally involuntary activity based on an enigma algorithm. God/Nature is the first and best coder.
Forgetting is beautiful: The brain decides to delete (forget) what is irrelevant. You will definitely not remember what breakfast you had the same day last week. Forgetting is an essential function just as much as remembering is.
Striping emotion – REM heals: REM sleep is responsible for stripping emotion from past events over time. For example, you would remember the death of a close relative. But rarely you can recollect the emotions that were recorded when it happened. It is a blessing in a way. It is not the Time, but it is REM that heals!
7 hours or nothing: 5 cycles of 90 minutes – 450 minutes approx. 7 hours gives you a good full cycle. Anything less is like jumping 90% of the well! Short sleep leaves work undone and there is no use. You add to the pressure of work.
There can be no sleep “Deposit” and Sleep “Loans” ( this would appeal to the Finance community). You cannot oversleep to compensate for a past deficit nor you can accumulate a deficit to be cured by oversleep a bit later. It is 7.5 to 8 hours a day, every day! You would now have understood why from the chart above.
You cannot “Live your dream”: The motor activity other than breathing is all frozen during REM stage , all muscles (particularly limbs) are frozen – imagine you swishing your sword or trying to run away when chased by a cobra! It protects you from getting injured!
You are not meant to remember your dreams: You will only remember that you had vivid dreams or nightmares. Dreams have been the subject of so much research. Only one thing is clear – every dream is made of illogical and impossible combinations. If you behave during the day like the way you behaved in your dream, you will find yourself in a psychiatric ward. It is the façade or alibi as the brain is reorganizing the hard disk.
Dreams have no meaning: Do not over analyze, dreams have no hidden meaning. If you need to know something, why would it be revealed in your dream? It would rather appear in Times Square visible to all.
NREM is all about detox and growth: NREM sleep detoxifies the body, grows tissues, improves immunity, repairs injuries. Breathing slows down, body temperature goes down, blood pressure drops and the body gets a deep relaxation to get ready for the next day.
You need both: It is NOT that NREM is better and preferred than REM. Combined activity and result from both is critical for overall physical and mental health.

We hope you enjoyed reading this article on REM and NREM sleep. Stay tuned for more from the Sleep Series by Srini! To read more about sleep and sleeping techniques, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

March 12, 2021 By Mrinali Dwivedi 2 Comments

Vitamin C Supplements: Do You Actually Need Them?

While the COVID-19 pandemic made us realize the importance of health and immunity, there has been an unprecedented hype about taking nutritional supplements, especially those that are claimed to protect us from infectious diseases. One such supplement that gained a lot of popularity is Vitamin C. According to data by a research firm, The All India Organisation of Chemists and Druggists (AIOCD), India sold around 171 crore pills of Vitamin C Supplements and 13 crore pills of vitamin C combined with other multivitamins in 2020. The growth in sales of vitamin C supplements in the year 2020 was almost 110%.

Health Benefits of Vitamin C

Vitamin C has numerous roles in our body and has been linked to some impressive health benefits!

It is a powerful antioxidant that can strengthen your body’s natural defenses
May lower the risk of heart diseases
Has been linked to reduced blood uric acid levels and lower risk of gout
Can improve the absorption of iron from the diet and helps prevent iron deficiency, anemia
May boost immunity by helping white blood cells function more effectively, strengthening skin’s defense system and help heal wounds faster
Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while just about the right amount taken from food sources has been shown to have a protective effect

Does More Mean Better Health and Immunity?

Given all the benefits of Vitamin C, can you consume more than required? Well, when it comes to vitamins, more is not always better. In fact, more can sometimes be dangerous. As vitamin and mineral supplements are available over the counter and without any prescription of a doctor/nutritionist, the masses assume that they are safe at any dosage. In the case of Vitamin C, our body cannot store it, so when consumption exceeds 2000 mg/day, it will be eliminated by the kidneys through urine, as it is a water soluble vitamin.

Too much vitamin C can interfere with the body’s ability to absorb copper, a mineral that is essential to the human body for carrying out major functions. Dosages above a 1000 mg coagulate iron in the cells of the body and oxidise them, causing an actual rusting action! Too much vitamin C or calcium (a regular component of vitamin C supplements) might cause bloating and stomach upset, diarrhea, nausea, vomiting, heartburn, headaches, insomnia, and in prolonged uses, kidney stones. This means that your immunity can be rather compromised than being boosted by unjustified popping of supplement pills.

How Much Of Vitamin C Supplements Is Enough?

Vitamin C is an essential vitamin, which means your body cannot produce it and one has to provide it from the outside. Yet, the daily need of this vitamin can be conveniently met with a balanced diet containing a good amount from natural sources as opposed to going for supplements. Found in a variety of fruits and vegetables, vitamin C is most abundant in Amla, Guava, Oranges, Strawberries, Kiwi, Bell peppers, Green chillies, Radish greens, Bathua Greens, Broccoli, Kale and Spinach.

Estimated Average Requirement (EAR) of Vitamin C:

55-65 mg/day for normal healthy adults
25-35 mg/day for normal healthy children (1-18 years of age)

We hope this article on Vitamin C Supplements helps you make the healthier choice! Do let us know your thoughts in the comments below. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

February 12, 2021 By GOQii Leave a Comment

Celebrate A Healthy Valentine’s Day With Your Loved Ones!

We wanted to begin this article by saying “Love is in the air”, but this year, with the ongoing pandemic, there’s something in the air which might be just as or more infectious than love. We understand that masks and the rules of social distancing might put a damper on the usual romantic gestures such as holding hands or cuddling and there’s no denying that more than flowers, this Valentine’s Day calls for the safety and immunity of your loved ones. So, we’ve listed a few products from the GOQii Health Store which might help you achieve just that!

Gifting Ideas For a Healthy Valentine’s Day

1. Bottoms Up On Healthy DrinksWe know it’s Valentine’s Day and a little intoxication never hurts anybody. There’s nothing more you’d want to do with your better half than sit back with a six pack or sip on some wine with slow music but honestly, for a change, try something that’ll help you flush toxins from your body as opposed to contribute to it. Try some Assorted Teas or some super drinks that’ll rev up your immune system and keep you guys toxin free! If you’re persistent about that “small drink” which lapses into a never ending circle of “this is the last one” – load up on some anti hangover shots.

2. Cook Healthy Meals With SuperfoodsGood food is great but healthy food is better. So spice up that home cooked dinner with some superfoods. Probably do a couple cook off because there’s nothing that brings two souls together like food does. The plus point of cooking healthy is that you get all the necessary nutrients to spend your life together, absolutely disease-free! You can check out some Healthy Recipes here!

3. Add A Bit Of SweetnessThere’s no denying that the universal food for love is chocolate! Gifting a nice bar of dark chocolate or some scrumptious healthy cookies will help you indulge without any guilt! Adding a little bit more sweetness to your relationship might be just what you need!

4. Clothes! Clothes and Clothes!You can never go wrong with this one. Everybody loves clothes. If you’re a couple who workout together or go for those lovely early morning runs, there’s nothing better than some premium athleisure wear you can pick for your better half.

5. GOQii Smart VitalLast but not least – to ensure that your partner stays in the best shape and to track the early onset of any infection, you can get them the GOQii Smart Vital which comes with an integrated pulse oximeter to measure blood oxygen (SpO2) and it also has sensors to check body temperature, measure blood pressure and heart rate as well. Read more about it here: https://goqii.com/blog/keep-a-watch-on-your-health-with-the-goqii-smart-vital/

We hope these Healthy Valentine’s Day gifting ideas help you make the right choice for your special someone! All the options mentioned above are available on the GOQii Health Store within the GOQii App for a discount using your GOQii Cash. Shop Now!

Have a Healthy Valentine’s Day and #BeTheForce!

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