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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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From Crawling to completing a Half Marathon, all within 12 months

 

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Since October 2014, Kamal from leading a very unhealthy lifestyle to turning an ace marathoner in a years time has now made fitness & running a way of life. Let’s hear it from him how he achieved his goals.

Kamal Karnatak is a busy CIO of an Indian MNC. He lives in New Delhi and works in Gurgaon. His office is a neat 43 km away and he travels by car for almost 2 hrs (One Side) -5 days a week.  Just as he is passionate about his work, he is also passionate about leading a healthy lifestyle and has become a great inspiration and motivation to many of his friends to follow the same. His day starts at 5.30 am and he is out for a 6 km run at 6 am on alternate days and on weekends he runs 10 km. The days he is not running he resorts to strength training. Here is how he did it?

“I was aware of my shortcomings and kept trying to get fit. I tried several other wearables available on the market until I tried GOQii. I knew about it and decided to give it a try. I found that GOQii is entirely different from other so-called fitness bands, while other tracks various body parameters, GOQii band connects you to complete health ecosystem with real people. I got on to GOQii ecosystem in Oct 2014 and since then the one big change I have brought to my life is getting a proper routine.  I exercise every day and eat five meals a day (mindful eating).”

When Kamal started using GOQii, he did not have any fixed routine for exercise. His daily routine was to travel 43 km to work in a car for 2 hrs from New Delhi to Gurgaon to and fro. Lack of any exercise, incorrect nutrition had caused indigestion and bloating. To add to these, his total cholesterol was as high as 270 and BP were 90/130 much above the normal. With the right intention to want to get healthier and fitter, he would exercise only when he had the time. He found that his normal steps per day were 3000-4000 and during weekends it used to be only 2000-3000. “I was always under the impression that I do not have enough time to exercise.”

After he got on to GOQii he was given a target of at least 10K steps per day and that for him was a difficult task to achieve.  So he added walking to his routine. Soon after 8 months of being on the GOQii platform; on a daily basis he was achieving nearly 12K steps per day and that count went up to 25-30k during weekends. “My coaches helped me to achieve that over a period of time and it was such a gradual process for me that now it has become a lifestyle,” asserts Kamal.

He Crawled to Walk-Run 42 min to a Half Marathon 

kamal karnatak

After two months of using GOQii and achieving his targets (Steps, Water, and Sleep) on a daily basis he was still not losing weight. So his coach asked him to start 1 min run and 2 min walk routine for 21 min. She also asked him to plan to participate in a 6K run within a year’s time, which Kamal says he laughingly ignored. “I still remember that on the cold morning of December’14 when I ran, I could barely run only for 42 seconds at a stretch on the first day and after that routine of nearly 20 min, I was quite exhausted. My foot muscles were soaring with pain and I thought that I may not be able to walk the next day. I shared the same with my coach and she said that do this for next 3 days and everything would be fine,” he says.

And surely it was all ok and after 8 months he could run for 42 min continuously. In November 2015, he completed his first half marathon (21.1 KM) in 2hrs 34 min. Now he is sure that if he continued to follow his regime he would surely be able to run 42 KM marathon by this year. While his goal was to lose weight, he achieved that as well and lost some 12 kg by now. The best part is that his other issues of high cholesterol and high BP also normalized.  Running he says was never part of his goal but it happened and he is glad it did.

The plan was to go from fit to fitter

Today, Kamal’s overall fitness has improved. “With the help of my coaches, I made many permanent lifestyle changes. I also realized that health is not a project as it does not have any end date, it’s a continuous process and with the right kind of motivation anything can be achieved. I, who always used to complain that I do not have enough time for exercise, now always look for exercises/walking/running excuses,” says Kamal. “My journey continues with GOQii and I feel that it would help me to become a fitter person,” he adds.

What does Coach Kruti Jain have to say?

Kamal is a focused & a determined player. His journey has always been progressive. He wasn’t very consistent with his activities (due to other priorities) earlier. But, when he joined GOQii, it looked as if he has promised himself to not fail this time.

In spite of many hurdles, he would manage to get back to the regime. He started off with the goal of losing some weight because of which he was directed towards running.

From a simple goal of weight loss, his goal changed to running a half marathon by the end of the year and he did it. Clearly emerged a winner. He is one such player who keeps his coach on her toes. His interest & obedience makes you feel responsible & you want to help him in every possible way.

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      SSHHH!!! Stop peeling the Fruit!

fruit peels

Fruits are an all-time favourite, decoded healthy food ever.

No matter what your routine includes- fruits are always part of fasting, illness, detox plan or regular healthy eating. Fruits are a great source of nutrition that our body uses to stay healthy. Nutrition aside, fruits are delicious and different fruits are contained within a peel.

Next time when you peel a fruit stop and think twice before you throw the peels into the bin. Did you know that peels of fruit have the most effective and active nutrients that your body needs? A huge amount of antioxidants, vitamins, and minerals are packed into the protective covering of many fruits.

The peel of a fruit may not look appealing as most of them get bruised in transit. But if you are eating only fruit you are restricting yourself to many benefits

Let me explain how fruits and veggies peels are beneficial for health.

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Banana peel benefits: Wondering how you can use a banana peel?

Rub a banana peel over your teeth and it acts as a great teeth whitener. Even pimples on the face vanish after rubbing banana peel over it for few days. Banana peel has fibre which helps in better digestion. Banana peels are a rich source of potassium and contain much more soluble and insoluble fibre than the fruit inside.

mandarin-peel

The citrus fruit peels have large amounts of Vitamin A, Vitamin C, and Potassium. They make up for almost 30% of the fruits nutritional value and more so in its antioxidant properties. A lot of the peels such as that of orange and lemon are often used as zest in many foods. The protective covering of these juicy fruits often is bitter or sour tasting. This acts as a repellent to pests and insects. Its Nature’s way to ensure that the fruits are not destroyed before ripening.

Orange peels are often used to add glow and radiance to the face. Lemon peels are recommended for skin lightening and fairness.

Apple peel 1

Apple peels are known for their anti-cholesterol properties as well as reduction of diabetes, as they have pectin. It also has quercetin which is anti-inflammatory and fights brain damage and enhances memory.

watermelon peeels

Watermelon Fruit Peels and the rind has citrulline which can be converted into arginine, an essential amino acid that is beneficial for the heart and immune system.. Eating a rind might sound unappetizing, but it can be pickled (like a cucumber), or simply sautéed and seasoned. Or throw it in a blender with the watermelon flesh, and add some lime

mango peels

Mangoes and their peel contain high amounts of antioxidants. Antioxidants work to reduce damage caused by free radicals. Free radicals can affect all parts of the body including skin, eyes and even heart.

An Australian study revealed that eating mangos with their skin could promote weight loss. Eating mango peel can promote digestion and reduce constipation.

Passion-Fruit[1]

The passion fruit peel helps in improving breathing processes, controls wheezing and improves lung function. The peels also have a good amount of fibre that assists in the digestive process of our bodies, preventing constipation and helping the gut flora.

potato peels

Potato skin is packed with nutrients like iron, calcium, magnesium, vitamin B6, and vitamin C. Potassium plays a role in the electrical impulses transmitted by your nervous system and helps your muscles contract to facilitate movement.

Sweet potato skin is loaded with the significant amount of beta-carotene which converts to vitamin A during digestion. Vitamin A is essential for cell health and immune system

The dark green skin contains the majority of a cucumber’s antioxidants, insoluble fibre and potassium. The cucumber peel also holds most of its vitamin K. The next time you have a salad ask not to peel the cucumber.

Since the skin of a carrot is the same colour as what’s directly beneath it (like a tomato or a red pepper), the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.

Pomegranate peel cannot be consumed just like that but when you boil it in water and gargle it …it helps to relieve a cough and sore throat

But major concern now is these fruit peels are soaked in harmful chemicals and pesticides.B ut organic fruits can be ingested to enhance the benefits of all the minerals, vitamins, flavonoids and antioxidants that are present in abundance in the peels of many fruits and veggies

As you start eating a fruit/veg available in the market… do think before you peel a fruit/veg and throw away what can be a rich source of vitamin intake for you and key to your glowing skin.

 

 

 

 

 

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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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