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Foods That Help You Boost Your Mood

boost your mood

When we feel emotionally low, feel sad, anxious or frustrated, we get tempted to eat food that can lift our spirit. But in the bargain of improving our mood, we end up binging on sweets and junk food. These unhealthy foods can have negative outcomes of their own. So, to avoid those unwanted outcomes on your body, let’s look at healthy food sources that can help you boost your mood! 

Foods To Help You Boost Your Mood 

  1. Fermented Foods: The fermentation process allows the bacteria to thrive in foods, being able to convert sugars into alcohol and acids, creating probiotics. This helps increase serotonin levels. Kimchi, kefir, yogurt, kombucha and kanji are the sources of probiotics that support gut health and a healthy gut can help you boost your mood! 
  2. Fatty Fish: are rich sources of 2 types of Omega 3 – DHA (Docosahexaenoic acid) and E (eicosapentaenoic acid), both help lower the levels of depression. Salmon and albacore tuna are fishes we can include in our diet.
  3. Dark Chocolate: helps to improve mood as it may release a cascade of feel-good compounds such as caffeine, theobromine and N-acylethanolamine which is a substance chemically similar to cannabinoids that have been linked to improved mood. It is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.
  4. Banana: is a rich source of vitamin B6. It helps in the synthesis of neurotransmitters dopamine and serotonin. It is an excellent source of natural sugar and good probiotics, so it helps in keeping our mood up. 
  5. Whole Grains: like steel-cut oatmeal, quinoa, brown rice, amaranth, millet, bulgur and wild rice are important sources of B vitamins, nutrients vital for brain health. Vitamin B1 (Thiamine) helps in turning glucose into energy, vitamin B5 (pantothenic acid) helps in the production of the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 is needed to convert the amino acid tryptophan into serotonin, and vitamin B12 helps in the production of neurotransmitters serotonin and dopamine, which can boost your mood. 
  6. Berries: are packed with a wide range of antioxidants and phenolic compounds, which play a key role in combating oxidative stress and an imbalance of harmful compounds in our body. They are a good source of anthocyanins – the pigment in blue-purple colored berries, which helps lift the mood.
  7. Nuts and Seeds: are a good source of plant protein, healthy fats, and fiber. They are a good source of amino acids, which help in the production of serotonin. Seeds like sesame, pumpkin and sunflower aid brain function and can help in making you feel better.
  8. Coffee: Caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important for performance and mood. Caffeine helps in the prevention of a naturally occurring compound called adenosine from attaching to the brain receptors that promote tiredness, therefore, increasing alertness and attention.
  9. Beans and Lentils: are high in fiber and plant-based protein. They are full of feel-good nutrients. They are an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), all of which are important for regulating mood. Vitamin B plays a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, can make us feel low.
  10. Leafy Green Vegetables: Spinach and other green vegetables contain folate. Green leafy veggies are an amazing source of vitamin B, fibre, iron, and folate which can help in improving brain function and produce neurotransmitters that help in boosting mood. Adding a good amount of green veggies to your diet will not only boost your mood but your overall health as well. 

With the above food, you should also exercise regularly, sleep for 7-8 hours and focus on the quality of sleep, manage stress and stay hydrated! We hope this article helps you. For more on nutrition, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Healing power of herbs and spices – Part 2

spice_palette1 copy

I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan Salts, Parsley, Paprika to name a few…

    1. Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength. One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
    2. Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
    3. Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
    4. Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
    5. Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
    6. Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
    7. Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
    8. Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
    9. Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
    10. Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
    11. Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
    12. Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
    13. Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
    14. Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

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

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Meditation and it’s healing powers

meditation-pose

Meditation as we all know is one of the most ancient stress relieving and healing techniques used in India and now even in the Western world. It however has its roots buried in the centuries old science of medicine in India. Now one may think, meditation is only to sit with eyes closed and breathe, to be practiced by saints and yogis.

MEDITATION- the true meaning is to make peace with oneself mentally and physically.But, this is not easy as one may think and needs practice or even training for some period.

The term meditation refers to a variety of practices, such as techniques designed to promote relaxation and build internal energy or life force which is also PRANA in Sanskrit. This enables the individuals to develop love, compassion, patience, effortless single pointed concentration, thus enabling the person to enjoy the well being while engaging in any life activity.

In the recent times meditation is often suggested as a treatment to ease health concerns such as hypertension/ blood pressure, depression, anxiety, insomnia, fear and phobias, control emotions such as anger or hatred. Meditation has a calming effect on the body as well as mind. It directs awareness inward until pure awareness is achieved which is rightly described as “Being awake inside without being aware of anything except awareness itself”

Now one may ask how to achieve the state of awareness and peace? Here is how you can.

  • Sit comfortably wearing comfortable clothes.
  • Starting with your head working downwards feel the vibrations in your body.
  • Focus on your breath; follow the sensation of inhaling and exhaling. With each inhalation the tummy will blow out and with each exhalation the tummy will go back in.
  • Once you achieve this state, you will face thoughts, the key here is to not hold on to any thought. Instead make it a slide show, let all the thoughts come and go as if it is a photo gallery.
  • Once you are able to achieve this, you can begin with mantra repetition such as OM for 5- 6 times.

It has been proven that practicing meditation; has numerous benefits and accelerates the process of healing of many health conditions, as well as delay the ageing.

To highlight a few prominent benefits, let’s look further.

  • Increase immunity:

Relaxation appears to boost the immunity in recovering cancer patients. Progressive muscular relaxation when practiced daily has shown to reduce the risk of breast cancer and its recurrence. A study at Ohio state university has shown that practicing meditation and relaxation for a month boosted the immunity cells in the elderly giving them more resistance to viruses.

  • Emotional Balance:

As we discussed earlier, meditation helps to achieve control over emotions such as anger, hatred.

Emotional balance means to be free of ego. Though this is very difficult to achieve fully, meditation does help to lessen the outbursts due to ego. As the consciousness is cleansed of emotions and memories, one not only achieves a full freedom but also great balance in actions and words.

  • Increases Fertility:

It has been found that women are more likely to conceive when emotionally balanced and stress free. Being stress free also helps improve male fertility in many ways.

  • Relieves Digestive Ailments:

People who suffer anxiety related acidity, or other digestive complaints get great relief with regular meditation and breathing exercises.

Hence, it is widely recommended as an effective treatment.

  • Lowers Blood Pressure:

Similar to exercise meditation also helps to secrete “happiness hormones such as endorphins”, making the body less responsive to stress hormones. These effects are also seen with regular cardio exercise and blood pressure lowering medications as well.

  • Inflammation:

Stress; of all kinds’ leads to inflammation, which is widely related to heart disease, arthritis, asthma and many skin conditions. Practicing regular meditation can prevent and help in treating these conditions by reducing the stress response.

  • Calmness and Sleep:

The simple difference between the people who meditate and those who do not, is that for a meditative mind the thought occurs is witnessed, while for an ordinary mind, the thought occurs and is governed by ego. In case in both minds, an upsetting thought occurs, but for those who meditate it is just another thought which is seen, allowed to blossom, and let go, while in a non meditating mind, such thoughts can instigates a storm which rages on and on. This can lead to sleep disturbances. Hence meditation helps to improve sleep.

In short, Meditation is a way to celebrate being at peace with oneself and celebrating it with silence.

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.

Happy Meditating!

#BeTheForce 

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What is Resting Heart Rate & How Can You Improve It?

Resting Heart Rate

If you want to know more about heart health, your Resting Heart Rate can tell you a lot! As we all know, our heart is responsible for providing blood and oxygen to each and every organ in the body and if there is any trouble in the heart, automatically the rest of the body will be impacted too.

What is Resting Heart Rate?

Resting heart rate (RHR) is known as your base or lowest heart rate. It can be defined as the number of times your heart beats per minute while you’re resting or not active. The normal resting heart rate reading should be in between 60 to 100 beats per minute (BPM). The term use for a heart rate below 60 bpm is called Bradycardia while a heart rate above 100 bpm is called Tachycardia. Usually, children tend to have a higher heart rate than adults. It is because of their faster metabolism. For a newborn, resting heart rate around 100 to 150 bpm is considered normal.

How Can You Measure It? 

Measuring heart rate is the same as checking your pulse. Currently, there are different ways to measure it – you can even measure it using your fitness tracker or band. You can also use the ancient method wherein, you place your index and middle finger on your wrist just below the thumb, or along either side of your neck, so you can feel your pulse. Remember not to use your thumb to take this measurement as it has its own pulse so you might not get the accurate measurement. Use a watch to count the number of beats for 30 seconds and double it so you will get the reading for per minute. Repeat it twice or thrice to make sure you get the accurate measurements. 

To get the proper readings, it is advised to check your resting heart rate as soon as you wake up before carrying out any other work or activity. 

Factors That Affect RHR 

Daily activities such as walking or drinking a cup of coffee, medications, hormones, body size, stress and activity level can change your resting heart rate. Some major factors include: 

  • Age
  • Lack of sleep
  • Dehydration
  • Stress
  • Obesity
  • Health conditions, lung disease and diabetes
  • Some medications like Beta blockers & calcium channels
  • Temperature
  • Exercise

Generally, lower heart rates are considered better as it shows your heart is working well with no extra effort. On the other side, a higher resting heart rate shows your heart has to work extra hard to pump blood.

Ways to Improve or Lower Heart Rate

  1. One of the reasons for increased RHR as one ages, is the lack of or less physical activity. As aging is a natural process, we can improve its impact on heart health by adding 30 minutes of walking or any other low impact exercise like cycling, swimming and dancing. Of course, your heart will beat fast during the activity and for a short time after that, but practicing it every day will automatically help in reducing your elevated resting heart rate.
  2. Guided breathing practices, yoga, tai chi, meditation, long walks and reading are all great ways to calm your mind and body, which will help in controlling your heart rate.
  3. Always try to get at least seven hours of sleep every night so your body gets sufficient time to recover from stress.
  4. Keeping yourself well hydrated helps blood flow through the body and makes the functioning of the heart easy as well. 
  5. Those who smoke have a higher RHR. Quitting brings it back down. 
  6. Keep a watch on body weight. The larger the body, the more the heart has to work to supply it with blood. Losing body weight helps in lowering elevated RHR.

It’s important to maintain an active lifestyle with regular aerobic exercise, a balanced diet, quality sleep and hydration. By measuring your resting heart rate regularly, you can see both your long-term progress and daily fluctuations in it. When your resting heart rate decreases as a result of training, it’s a sign that your cardiovascular health is improving.

We hope this article helps you make heart-healthy choices! Do let us know your thoughts in the comments below. For more on heart health, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#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 […]