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8 Incredible Health Benefits Of Sun Salutations (Surya Namaskar) 

benefits of surya namaskarSurya Namaskar literally means Salutations to the Sun. It is a combination of 12 yoga asanas, where the body, mind, and soul are brought into complete synchrony. They are done in sets, some do 12, some 15, while some 30, depending on their endurance. Scientifically too, there are multiple benefits of Sun Salutations (Surya Namaskar). Let’s explore them in detail!

The Benefits of Sun Salutations (Surya Namaskar)

  1. Stretching and flexibility: The 12 asanas which are part of the Sun Salutations (Surya Namaskar) ensure that every part of the body is exercised. The flexibility that comes with it needs to be experienced to be believed. This is extremely beneficial for the bones, joints, and ligaments of the entire body and spine.
  2. Improves internal organ functioning: The various stretches increase blood flow to the organs and improve their functioning. The result is a better functioning digestive system and kidneys, which help in better absorption of nutrients from food and thorough elimination of metabolic waste. Detox happens naturally, with the release of trapped gasses and improved enzyme secretion.
  3. Weight loss: One of the best-proven ways to lose weight is to do Sun Salutations (Surya Namaskar) on a daily basis. It is a perfect workout involving the complete body and is great for losing weight around the belly. It also is proven to improve the thyroid gland functioning, which plays a significant role in metabolism.
  4. Bone health: Traditionally, it is done during the early morning hours, at sunrise, which ensures the body gets the required amount of Vitamin D. This is essential for good bone health.
  5. Stress buster: Stress release happens in multiple ways. Deep focused breathing is one of them. While performing the asanas, control over breathing is very essential and so, stress control is ensured. Various muscles and bones get tense with stress, and thorough stretching helps relieve the stress buildup. The mind is also calm during the workout, and so stress relief is further enhanced.
  6. Relief from insomnia: People who are not able to sleep should perform Sun Salutations (Surya Namaskar) on a regular basis. Both stress relief and the perfect workout ensure good sleep.
  7. Helpful in menstrual cycles: Women who have cramps during their menstrual cycles have shown very good improvement with the inclusion of this exercise. It is also shown to benefit people with irregular menstruation thanks to the improved blood circulation. Pregnant women performing Sun Salutations (Surya Namaskar) are more likely to have a normal delivery.
  8. Glowing Skin: With the release of toxins and stress, glowing skin is a natural affair!

We hope these 8 benefits of Sun Salutations (Surya Namaskar) urge you to make it a part of your daily routine. For more on how yoga can help you lead a healthy and fulfilling life, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Managing Diabetes: Dietary Choices and Lifestyle Adjustments for Controlling Blood Sugar

Diabetes is a chronic metabolic disorder that impairs the body’s ability to regulate blood sugar levels. In recent years, the global prevalence of diabetes has surged, with nearly one in ten people affected, making it one of the fastest-growing lifestyle disorders. It’s also a contributor to other health issues such as heart disease, obesity, retinopathy, and nephropathy. However, with lifestyle modifications like improved diet, increased physical activity, stress management, and proper sleep, along with timely medication, it is possible to reverse this condition.

Let us explore some basic food groups and functional foods that can be integrated into daily meals to help prevent blood sugar spikes:

Whole Grains: Oats, millets, brown rice, buckwheat, and quinoa are rich in fiber and complex carbohydrates, slowing digestion and controlling blood sugar.

First-Class Proteins: Dried beans, lentils, yogurt, non-fat milk, nuts, seeds, eggs, lean meats, and especially fatty fish, which are rich in Omega-3 fatty acids, are excellent sources of high-quality protein. These foods not only help you feel fuller for longer, thus reducing carbohydrate consumption during meals, but the Omega-3 fatty acids they contain also help prevent various heart diseases.

 Fruits: All fruits are suitable for consumption, but it is crucial to control portion sizes and consume them at appropriate times of the day, separate from main meals.

Vegetables: Both starchy and non-starchy types, particularly leafy greens, are low in carbohydrates and ideal for controlling overeating and post-meal sugar spikes.

Healthy Fats: Avocados, olive oil, nuts, fatty fish, flaxseeds, and cold-pressed oils are heart-healthy and help mitigate complications from diabetes.

Key spices from the kitchen also play a vital role in managing blood sugar levels:

Cinnamon: Commonly used in Indian cooking, just 1/4th teaspoon of cinnamon can enhance insulin release and improve insulin sensitivity.

Garlic: Rich in Vitamin B6 and Vitamin C, garlic aids carbohydrate metabolism and acts as a powerful antioxidant to prevent diabetes onset.

Turmeric: Known for its anti-inflammatory properties, turmeric helps reduce the oxidative stress associated with diabetes.

When managing diabetes, consider these three key elements:

Portion Control: Essential in managing intake of the beneficial foods without overindulging.

Type of Food: Adhering to the ‘My Plate’ concept, meals should consist of about 50% fiber (vegetables), 25% proteins, 10-15% fats, and minimal carbohydrates.

Meal Frequency and Timing: Spread your daily intake across two or three main meals to maintain consistent energy levels and prevent blood sugar spikes.

Incorporating the right food choices, engaging in daily physical activity, and maintaining a regular sleep schedule are fundamental strategies for preventing and potentially reversing diabetes.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds (Lineseeds/Alsi) is the most commonly heard terms these days. The way fashion trends keep pouring in, you will see food ingredients also hitting the market as and when research finds out something important.

Flaxseed is one of the important ingredients in the market right now. You will see Flaxseed Oil on the shelves of most grocery stores, Ground Flaxseeds used in various recipes and Whole Flaxseeds tempered beautifully on cookies and bread.

People are talking about Flaxseeds a lot as doctors and dietitians are recommending it to people who want to lose weight. It is being recommended to those who are suffering from cancer, heart problems, diabetes and various other diseases.

Everyone is wondering what magical powers do these tiny oval-shaped, flat, glossy and pointed at one end ingredient have?

It has magical powers in the form of three magical nutrients.

  1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects
  2. Lignans, which has both, plant estrogen and antioxidant qualities
  3. Fiber: Flaxseed contains both the soluble and insoluble types

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits of Flaxseeds

Cancer: Omega 3 fatty acids and lignans present in Flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism by interfering with the growth and spread of tumor cells, thus, preventing cancer.

Cardiovascular Health: Omega-3s present in Flaxseeds reduce the hardening of arteries, which keeps plaque from being deposited in them. This automatically helps in keeping the heartbeat normal. As a result, blood pressure is kept under control and it takes care of the overall cardiovascular system.

Cholesterol-lowering effects of Flaxseeds are the result of the combined benefits of the Omega-3 ALA, fiber, and lignans.

Inflammation: Omega 3 and lignans present in Flaxseeds are known to block the release of certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and Asthma.

Diabetes: Daily intake of Flaxseeds improve the blood sugar of people suffering from diabetes.

Relieves Constipation: Flaxseeds and Flaxseed Oil act as natural laxatives and give you relief from constipation.

Some Facts on Flaxseeds

  1. Whether you have it in the whole form or ground form, what we need to know is that just swallowing Flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the Omega 3 nutrients which are present in it. If you are eating whole Flaxseeds, chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
  2. The best place to store Ground Flaxseeds is in the freezer. The freezer will help maintain the nutritional content of Grounded Flaxseeds by preventing oxidation.
  3. If you are not grinding Flaxseeds, then the outside shell in the whole Flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole Flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

Creative Ways to Eat Flaxseeds

  1. You can start your day by adding Ground Flaxseeds in lukewarm lemon water. Drink this early in the morning to detox your body.
  2. Addition of Flaxseed to your regular breakfast cereal will give your boring bowl a fresh, nutty flavor. You can also add them to smoothie bowls, or yoghurt.
  3. Prepare a nice evening snack with fruits, Yoghurt and add this tint of nutty flavor to it.
  4. Adding it to milkshakes will also change the flavor of the shakes giving it an exotic nutty flavor.
  5. Add it to your regular veg curries as they won’t get noticed when added to soups, enchilada casserole, chicken parmesan, chicken meatballs, etc.
  6. Lastly substitute a part of flour with Ground Flaxseed in recipes like cakes, muffins, breads, pancake, etc.

In conclusion, these small and nutty seeds which are highly rich in Omega 3 are extremely beneficial for our general health.

Did we miss out on any benefits of Flaxseeds? Would you like to know more? Drop us a comment below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Should Women Workout During Their Menstrual Cycle?

Should Women Workout During Their Menstrual Cycle?Should women workout during their menstrual cycle? It’s a question asked by most women who have either started working out, have been in sports or trekking, etc. How can a woman or girl stop working out for a span of 4-6 days, especially the ones who are active? There could be varied opinions on the same.

How Does Working Out During A Menstrual Cycle Help? 

If we put in a little logic, it does show us that a workout during their menstrual cycle would help women feel better. How is that? In general, when anyone works out, the body tends to release endorphins, the feel-good hormone and makes one feel good and happy. In the case of women, this is especially true, when the other hormones are already making her feel irritated, low on energy and weak during her periods.

Another positive is better circulation and higher metabolism – both of which will make sure that all the processes in the body are working well, thereby also making the woman’s uterine muscles relax, which otherwise are constricted during periods and can be a major cause for cramps. Better circulation can even help in relieving headaches and other small aches, which otherwise happen with iron deficiency during this phase.

Should Women Workout During Their Menstrual Cycle?Having said this, the intensity of workouts should not be very high, it should be low to moderate. Before starting off, you may not feel like doing so but, as you start with a light warm-up such as a slow walk, followed by some stretching, it will make you feel better and thus, take the workout forward slowly and steadily. In fact, light stretching will even help you get rid of congestion in the pelvic area.

When You Should Avoid Working Out

Women, who suffer severe pain and more bleeding should avoid it, as exercise can make them feel weaker and can make it very painful. Again the question pops up, why and how?

During periods, the woman’s Uterus and the veins inside are a little sensitive. Any pressure on it, be it in the form of exercise or any other activity, can cause more pain. Women who already encounter a lot of pain should avoid taking the risk of working out and should rest for 2-3 days and then get back to their routine. Failing to do so can cause more weakness with loss of blood due to excessive bleeding.

Albeit, you can do some light walks, stretching, or yoga. You can try swimming too as it equally helps in feeling fresh, light and helps easing off the pain. As a precautionary step, always remember to eat something before the workouts to get the dash of energy you need to workout.

We hope this article helps you! For more articles on Women’s Health, check out Healthy Reads. You can also download the GOQii App to keep a track of your menstrual cycle or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]