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5 Winter Fruits That Will Boost Your Immunity

winter fruitsAs winter sets in, the focus on fortifying our immunity becomes paramount. The cool breeze may bring a chill, but the seasonal shift offers an array of winter fruits that can naturally boost your immune system. Let’s explore these nutritional powerhouses and how they contribute to your well-being.

Why Do We Lose Immunity During Winter? 

There are a few reasons which contribute to compromised immunity during winter. These include: 

  • Inadequate sunlight which leads to Vitamin D deficiency
  • Cool air which troubles our respiratory tract by narrowing blood vessels in the body
  • Drop in temperature lowers the immune response
  • Lack of outdoor activities also triggers the multiplication of viruses as people live in close proximity.

Nutritional Winter Fruits To Build Immunity 

  1. Oranges: If you are an orange lover, then you might wait for winters for this particular fruit. Oranges being a citrus fruit, is not only juicy and pulpy, but is a good source of Vitamin C and calcium. It not only boosts immunity but helps in fighting cancer, improves skin and aids weight loss.
  2. Guava: is a crunchy, sweet and delicious fruit rich in Vitamin C. The fibre present in Guava helps in digestion and reduces constipation. Eating a guava on an empty stomach daily helps to clear bowels and aids weight loss. It fights against free radicals present in the body as well.
  3. Pears: This sweet light green coloured fruit which is white from the inside is not only sweet but juicy as well. It is rich in anti-inflammatory properties with the abundance of Vitamin C and E. People use pears for making jams and jellies too.
  4. Sweet Lime (Mosambi): it is a member of the citrus family like oranges. It is abundant in Vitamin C and it is advised to drink its unstrained juice to retain its fibre with no added sugar to get its maximum benefits. It helps in promoting immunity by fighting infections.
  5. Kiwi: is a sour and sweet fruit which has a juicy pulp inside. It is rich not only in Vitamin C but is an excellent source of potassium, Vitamin K, fibre and folate. It aids in digestion too.

We hope this article on 5 winter fruits helps you. Before you add any of these to your diet, do consult your doctor, nutritionist or dietitian. For more winter tips, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Eat healthy and #BeTheForce 

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6 Magical Herbs That Can Help You Sleep

6 Magical Herbs To Help You Sleep There are many people who face severe issues of sleep disorder and it is difficult for them to fall asleep. Sleep is a key component of good health. They say humans need at least 8 hours of sleep a night to rejuvenate and restore their bodies. Unfortunately, in the days of stress, chaos, constant electronic bombardment, adrenal fatigue, and hormonal craziness, we are seeing people generally getting less sleep, and the sleep they do get, tends to be interrupted in some way. This means the sleep quality and quantity have a lot to be desired. Thankfully, we have these 6 magical herbs which can help you relax, rejuvenate, and come to a quiet place of rest and relaxation.

6 Magical Herbs To Help You Sleep

1. Ashwagandha (Winter Cherry)

It is an adaptogen with strong affinities towards the nervous system. It helps the body deal with stress and hormone fluctuations caused by stress, especially helping regulate cortisol levels at night time. Cortisol is what wakes you up at 2 am thinking about a million things at once and not being able to fall back asleep. Taking 500mg of Ashwagandha daily can help your body even out stress hormone levels which can help you get a good night sleep. It has also been shown to ease anxiety and depression.

2. Chamomile

It is a wonderful calming herb. It relaxes both the body (muscles) and the mind. It is also a wonderful, gentle sedative. It is safe and effective for children. Chamomile tea sipped by a breastfeeding mother can soothe the baby after breastfeeding. Toddlers can sip chamomile tea with a little bit of honey before bedtime to calm them down. Adults can drink 1-2 cups of chamomile tea at the end of the day to help calm down before bedtime. Steep chamomile in hot water for 10 minutes in a tightly capped jar, strain and enjoy.

Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.

Dose: Tea, 1 cup 2-3x daily; Tincture, 30 drops 3 x daily.

3. Lavender

Everyone knows that Lavender is great for relaxing and calming the mind and body. The essential oil can be diffused in the evenings alone or combined with other relaxing essential oils to bring on a state of peace and relaxation. The leaves can be drunk as a tea, or added to food. It is great for insomnia, agitation and restlessness. Lavender is a gentle strengthening tonic for the nervous system as well. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compressor massage oil or simply inhaled to alleviate insomnia.

Dose: Tea, 1 cup 2-3 x daily; Essential oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

4. Passionflower

It’s a great herb for people who wake frequently throughout the night. It is a safe herb for most (excluding excessive use in pregnancy, especially in the first trimester), including children and can be taken in large doses frequently. It is used to promote a deep restful sleep and ease anxiety. Take 30-60 drops of passionflower tincture an hour before hitting the bed, and again at bedtime if you are not yet tired. The herb can be combined with others to make a wonderful night time tea as well. Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978).

Dose: Tea, 1 cup 3x daily; Tincture, 30-60 drops 3-4x daily.

5. Lemon balm

It is used primarily to lift the mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however, it should be noted that too high of a dosage (1800 milligrams) increases anxiety.

To make it into a mild, uplifting, and relaxing tea. You will need:

  • 2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
  • 2 teaspoons dried chamomile
  • Honey to taste (optional)
  • 8 ounces of fresh water

Directions: Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

6. California Poppy

This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. A tincture is the most powerful way to take this. Try 30-40 drops twice daily (the second dose close to bedtime).

These herbs can be combined to make a lovely relaxing night time tea that works for your specific needs. That is the great thing about herbs, some speak to you more than others. Those are typically the herbs that you should do some more work with to see if they suit you!

Before you try any of these herbs, have a word with your doctor, dietitian or nutritionist. You can also speak to our Coaches and Experts by subscribing for GOQii’s Personalised Health Coaching here.

For more articles on sleep and sleep tips, check out Healthy Reads.

#BeTheForce

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Are Cruciferous Vegetables Bad For Thyroid?

cruciferous vegetables

Vegetables have always been considered healthy and they can be consumed by everyone. As vegetables are loaded with vitamins, minerals, antioxidants, fiber and the best part is they are low in calories as well, we assume that we can eat liberal amounts of this food group. But, have we ever thought that any of these vegetables can interfere or play around with our hormones as well? Yes, they do! Let’s talk about Cruciferous vegetables and how it impacts thyroid function. 

What Is Thyroid & How Does It Affect Our Health?

Thyroid hormones carry out a large number of functions in our body, like maintaining body temperature, regulating other body organs like the brain, heart and muscles as well as body metabolism which in turn regulates our body weight. The most common disorders related to the thyroid gland are hypothyroidism and hyperthyroidism.

  • Hypothyroidism: is a condition in which the thyroid gland is unable to produce a sufficient amount of thyroid hormones. One of the reasons for hypothyroidism is iodine deficiency. Iodine is required for synthesis of thyroid hormones, thus its deficiency can cause hypothyroidism. Lack of thyroid hormones leads to weight gain, feeling lethargic, constipation, hair loss, impaired memory and sensitivity to cold.
  • Hyperthyroidism: is a condition in which there is increased production and release of thyroid hormones. Excess of thyroid hormones leads to weight loss, restlessness, irritability, hair fall, muscle weakness and intolerance to heat.

How Do Cruciferous Vegetables Affect Thyroid? 

Cruciferous, also known as Brassica vegetables, come from the plant family known as Cruciferae or Brassicaceae. Most commonly consumed cruciferous vegetables include  broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, turnips, bok choy, Chinese cabbage, radish, watercress, rutabagas, spinach and lettuce. These nutrient packed vegetables are loaded with Vitamin A, Vitamin C, Vitamin K and they are also good sources of antioxidants and fiber. These vegetables are beneficial for weight loss, fighting cancers and reducing inflammation. But, when we talk about thyroid, it has a negative role to play with respect to hypothyroidism.

Goitrogens are naturally occurring chemicals found in cruciferous vegetables when consumed in raw form. They are healthy and vitamin rich. But, if you have a thyroid condition, you should be aware of it. Goitrogens in cruciferous vegetables interfere with thyroid function by reducing the body’s ability to use iodine. As discussed earlier, our body needs iodine for production of thyroid hormones, hence, iodine deficiency can lead to hypothyroidism. Consumption of cruciferous vegetables increases the symptoms of hypothyroidism and people suffering from this condition should  avoid consuming cruciferous vegetables.

But, in the case of hyperthyroidism, they have a positive role to play by inhibiting the production of thyroid hormone and keeping it in check. So people suffering from hyperthyroidism can consume cruciferous vegetables without restrictions.

You Can Still Enjoy Them With Small Adjustments 

Or we can say we can minimise the negative effects of cruciferous vegetables and even people suffering from hypothyroidism can consume them in moderation. Just follow these simple tips:

  • Cooking cruciferous vegetables, instead of consuming them raw, helps in reducing the levels of goitrogens. Cooking methods like steaming, blanching and fermenting can be used.
  • Increasing iodine intake by adding iodine-rich sources like seafood, eggs, dairy products and iodized salt (less than half a teaspoon of iodized salt can fulfill our daily iodine requirement).
  • Increasing selenium intake as selenium helps in removing free radicals generated in the thyroid gland, preventing any damage to the thyroid gland. Some of the selenium-rich sources include brazil nuts, fish, meat, sunflower seeds, tofu, baked beans, portobello mushrooms, whole grain pasta and cheese.

Please Note: Even after having cooked goitrogens in the diet, if it gets difficult to balance your thyroid condition, you may have to cut out cruciferous vegetables from your diet. It is  better to consult your doctor, nutritionist or dietitian to make sure your diet is well balanced. Apart from avoiding cruciferous vegetables, maintaining an active lifestyle, a protein and fiber rich diet will help us boost metabolism and shed down extra weight gained due to hypothyroidism.

We hope this article was informative and helps you. To know more about how to manage thyroid issues with lifestyle changes, 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.

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Marathon Countdown: A 2-Week Preparation Guide for Runners

As the countdown to marathon day enters its final two weeks, the anticipation and excitement build for seasoned runners. This critical phase is not just about physical preparation but also mental readiness and strategic planning. It’s a time to reflect on the rigorous training, fine-tune the final details, and set the stage for a successful race day. For the experienced marathoner, these last two weeks are about balancing rest with readiness, nourishment with energy, and anticipation with focus. This guide provides essential tips to help experienced runners make the most of this crucial period, ensuring they arrive at the starting line in peak condition, both physically and mentally. Here are few things to keep in mind

Final Training Adjustments: Now is the time to taper. Reduce your mileage, but maintain a moderate intensity in your runs. This reduction helps in muscle recovery and energy conservation for the big day.

Nutrition Focus: Carbohydrate loading becomes key. Increase your intake of carbs to maximize energy reserves. Maintain a balanced diet with proteins and essential vitamins, particularly antioxidants, to aid in muscle recovery.

Strength and Core Work: Continue with lighter strength training, emphasizing core stability. This helps maintain form and efficiency during the marathon, especially in the later miles.

Hydration Strategy: Prioritize hydration, increasing water intake in the final week. Practice your hydration strategy during shorter runs to avoid discomfort or surprises during the marathon.

Gear Optimization: Double-check your gear. Ensure your running shoes are in good condition and your race outfit is comfortable and familiar.

Mental Preparation: Visualize the race, from start to finish. Plan your pacing strategy and think about how you’ll handle potential challenges.

Medical Check-Up: If you have any lingering injuries or health concerns, consult with a healthcare provider as a precaution.

Enjoy the Journey: Remember the hard work and dedication that brought you here. Enjoy these final days of preparation and look forward to the rewarding experience of the marathon.

Race Day Approach: Trust in your training and experience. Stay focused, but also take in the experience. Marathons are as much about the journey as they are about the finish line.

As you approach the culmination of your marathon journey, remember that these last two weeks are as much about mental preparation as they are about physical readiness. Trust in the training that has brought you this far and focus on fine-tuning your strategy to peak on race day. Embrace the taper, focus on your nutrition, and fine-tune your gear. Most importantly, keep your spirits high and your goals in sight. The marathon is a testament to your dedication, resilience, and passion for running. Let the excitement of the race propel you forward, and may your experience be as rewarding as the effort you’ve invested. Here’s to a successful and memorable marathon – you’re ready to shine!

#BeTheForce

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 […]