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A ‘Smile’ a day keeps the ‘Blues’ away

The benefit of smiling is a subject which isn’t discussed much. You might be wondering, how a smile can have an impact on your health, considering that it is just an expression you make. Today, we are going to find out how a smile can bring about a change in our lives and how it contributes to our well being.

  1. Mood Enhancer:

Did you know that smiling releases endorphins into the brain? Endorphins fight pain and stress just like morphine and other painkillers. They boost your mood and take your mind away from whatever it is that’s distracting you. The best part is that it is totally free of cost, nobody can charge for cracking a smile. So stop investing in drugs and smile more often, for a free of cost mood enhancer.

  1. Heart Friendly:

Are you someone who has a history of heart diseases? Is your blood pressure high? If yes, smiling is an excellent companion for you. Studies show that smiling reduces the heart rate and helps the body to relax. This enables the heart to work without putting much strain. So smile more often and be the proud owner of a healthy heart.

  1. Productivity Accelerator:

Ever wondered why those silly internet memes or funny videos between work, helps you relax and work faster later on? You smile when you see them and it accelerates your productivity. Smiling more often is believed to increase your productivity at work or any other areas of life. Are you someone who enjoys whistling while you work? This is very similar. Now you know what to do when you feel like you are slowing down.

  1. Induces Empathy:

We find ourselves in embarrassing situations on a regular basis. Whether you are at home or work, these situations are always lurking in every corner. The first response to an embarrassing moment is a smile. This helps in breaking the ice and makes others be more lenient about what they think of you, thereby inducing a sense of empathy in them.

  1. Natural Painkiller:

As I mentioned earlier, smiling releases endorphins into the brain which helps in reducing the sensation of pain and also lifting our mood. The next time you hurt yourself, try to keep a smile on your face and the pain will start reducing.

  1. Builds Immunity:

Smiling helps the body to relax and this helps the immune system to react better when invaders come knocking at the door. Add some smile to your daily dose of proteins and vitamins, for a strong immunity system.

  1. Lasting Longevity:

Taking all the above factors into consideration, we can easily conclude that people who smile more, live longer because it reduces stress, helps your heart and does much more in keeping you healthier for a longer time. Smile more and live longer!

In summary, the impact of a smile is truly remarkable. It serves as a natural mood enhancer, contributes to heart health, boosts productivity, fosters empathy, acts as a natural painkiller, strengthens immunity, and even promotes longevity. So, make it a daily practice to curve those lips upwards. A smile a day not only keeps the blues at bay but could also be your recipe for a healthier, happier life!

#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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9 Hidden Benefits of Coffee You May Not Know

hidden benefits of coffeeWhat makes your morning better? Is it the bright morning sun, ushering in a new day with its warm rays? Or the melodious chirping of birds? Is it the fresh aromas of flowers or morning dew? If you thought of a freshly brewed cup of coffee, a newspaper and sitting under a blue sky, then we have a lot in common!

Yes, I orchestrate my mornings with Coffee! If coffee is considered bad and me being a nutritionist, you might wonder why I am starting my day with it? Well, today I am writing to make you believe that, “A bad day with coffee is better than a good day without it!”

Surprisingly, coffee has some amazing hidden benefits which we don’t often address. Apart from the warmth, the energy boost, and freshness, there are a lot more benefits that coffee beans offer.

Let’s Brew the Hidden Benefits of Coffee 

  1. Keeps the Body Cells Healthy: Sipping coffee every morning is like flooding our body with antioxidants that help eliminate free radicals. Not every antioxidant has this power. Only Coffee antioxidants are blessed with the ability to fight and delay the death of cells, so keep sipping!
  2. Digestion of Carbs Gets Easier: Coffee and carbohydrates work really well together. A few chemicals in coffee beans help the body turn those wonderful bread nutrients into energy. Antioxidants such as chlorogenic acid, quinic acid found in coffee help the body process and utilize carbs effectively. Isn’t that wonderful! Now we know why coffee and sandwiches makes the best pair! It’s all scientific.
  3. Sip to Kick Stress & Depression Away: Caffeine impacts neurotransmitters in the brain, including the “feel good” hormones serotonin and dopamine. The mental boost we get after the first sip of coffee isn’t all due to caffeine.
  4. Aids Hair Growth: Growth-promoting effects of caffeine on human hair follicles encourage hair growth in both men and women. Caffeine helps to block the effects of DHT, the chemical hormone responsible for hair loss.
  5. Improves Performance on Tracks: Sipping coffee as a pre-workout allows muscles to better convert fat to fuel, making you more energized. Try this amazing bulletproof coffee recipe, made popular by our Founder and CEO Vishal Gondal! Trust me, it does wonders!
  6. Coffee-licious Daily Scrub: What else to ask for? Coffee does wonders as an exfoliant! Mix fresh or ground coffee beans with olive oil or coconut oil, and scrub to get clean, softer skin.
  7. Good for the Liver: A cup of coffee a day, keeps cirrhosis away. Yes! That is true! Researchers say that coffee protects the liver and reduces the chances for cirrhosis by 80%.
  8. Green Coffee is a Multitasker: Green coffee is unroasted coffee beans that grow on the coffee plant, called Coffea Arabica. It is rich in antioxidant, increases metabolic rate by 3% to 11%, encouraging weight loss. It is also a natural detox, controls unnecessary food cravings and stops us from overeating.
  9. White Coffee is NEW in Town: White Coffee comes from the same hard green coffee beans as regular coffee. Not to be confused with the creamy coffee we get in coffee shops, this one is different.  The main differences between the two are in the roasting process, roasting time, and the resulting flavor. White Coffee has up to 50% more caffeine, but is less acidic making it easy on the stomach and retaining more antioxidants.

Do these awesome hidden benefits of coffee make you feel like brewing a cup? Just remember that having anything in excess is bad for your health. Drinking too much coffee may do more harm than good. So, limit your coffee intake to only 2 cups a day and avoid sipping on coffee after 7 PM, or it may end up hampering your sleep.

We wish you all a Happy International Coffee Day! How do you enjoy your coffee? Tell us in the comments below.

To know more hidden benefits like this, speak to your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce  

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Your Heart and You 2: Habits for a Healthy Heart

heart healthAakash wondered why every Hollywood and Bollywood movie stressed the “heart”. Some dialogues bothered him:

“My heart aches at the way you have treated your friends.”

“Don’t you feel anything? Are you heartless?”

What Affects Heart Health?

It is interesting to note that a heart attack is usually the result of an emotional outburst or a very emotionally charged situation. While many of us have similar experiences, some are potent to handle such sudden shocks that the heart receives. This depends on the emotional and mental health of a person, dietary habits, sleep quality, the capability of handling stress, faulty habits, etc.

The heart, apart from pumping blood and ensuring every cell receives blood and oxygen, governs largely the emotional and physical well-being of a person (it also overlaps with the Anahat or Hridaya chakra in Indian Vedic understanding). So, a healthy heart depends largely on the emotional and mental well-being of a person as well as nutrition.

It is now a known fact that feelings of stress, anxiety, etc. adversely impact the overall health of a person, especially the heart. As stress increases, the cortisol levels (stress hormone) impacts all the hormones and organs, affecting basic  physiology, including the cardiovascular system.

These emotions create a chain reaction in the body — stress hormone levels increase, blood vessels constrict, blood pressure rises, and the immune system is weakened. If we consistently experience these emotions, it can put a strain on the heart and other organs, and eventually lead to serious health problems.

In my previous article, I spoke about the signs of heart disease to watch out for. Here, let us look at healthy habits for a healthy heart!

Do the Following to Ensure a Healthy Heart

  1. Be happy: If you cannot feel positive and good, simply recall a time when you felt sincere appreciation and try to recreate that feeling. Look at photographs of happier times, keep a diary where you record your positive events and feelings from your life.
  2. Exercise: Get regular with yoga, especially pranayama and exercise. Exercising helps heart muscles become more efficient at pumping blood throughout the body. It allows the body’s tissue (including the heart) to do a better job of pulling oxygen from the blood. This allows your heart to work effectively under stress. It also helps the body make more branches and connections between these blood vessels (collaterals), so there are other routes for the blood to travel if the usual path is blocked by narrow arteries or fatty deposits. Instead of a 45-minute workout, it is best that the body is moving every half an hour! A small 2-minute walk every half an hour is also helpful as, along with the cardiovascular system, it also keeps our lymphatic system active. However, if you have a heart condition, please take the advice of your doctor before taking strenuous exercises or pranayama.
  3. Do what you like doing and stop what you don’t! It will help you keep your stress levels in check and be happy!
  4. Take care of what you eat: Have a good portion of breakfast, followed by small meals, lunch and dinner 2-4 hours before you sleep. Follow the advice of your nutritionist/doctor, if something special has been designed for you!
  5. Vegetarian food is easily digested by the body. It will also help you cut back on higher-calorie foods such as meat, cheese and snack foods. Whole grains play a role in regulating blood pressure and heart health. Add flaxseeds to your diet as they are rich in fiber and omega-3 fatty acids.
  6. Limit unhealthy choices: Reduce or stop refined oils, refined sugar and aerated drinks.
  7. Choose low-fat protein sources like flaxseed, walnuts, soybeans and canola oil. Legumes, beans, peas and lentils are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.
  8. Reduce the sodium in your food: You can replace your normal salt with rock salt or pink salt.
  9. Quality is better than quantity: If your body feels fresh and charged after 4-5 hours of sleep, it implies quality sleep. But tiredness even after 6-8 hours of sleep is worrisome. Usually deep breathing before sleep and dinner 4 hours prior to sleep helps one sleep better.

The heart is the biggest miracle which works every moment to keep you alive! Cherish it by living healthy. For more on heart health, check out Healthy Reads or speak to a certified expert 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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Your Heart and You: Signs of Heart Disease to Watch Out For

heart diseaseMishita, 55 years old, had been feeling low and depressed for a few months. For the past 2 days, she began experiencing slight restlessness, palpitations, and a suffocating feeling followed by mild chest pain radiating to her left shoulder. Being alone, she called her daughter to share these symptoms. Her daughter immediately alerted a neighbour who had basic knowledge about heart symptoms and helped save Mishita from a major heart attack. Early signs of arteriosclerosis were detected, and with lifestyle changes, Mishita is now happy, healthy, and almost off medication!

How & When Does Heart Disease Develop?

Heart disease often develops over time due to an unhealthy lifestyle. Early signs or symptoms can manifest long before a serious heart issue arises. In my practice, I have seen that the body, including the heart, will give several signs before it deteriorates. It’s up to you how much you listen to your body.

Heart disease describes a range of conditions affecting the heart. It could relate to blood vessels, such as coronary artery disease—especially arteriosclerosis (narrowing of the arteries that supply blood to the heart, which can lead to myocardial infarction)—or arrhythmias (irregular heartbeats due to issues with the heart’s electrical system). Some people are born with heart conditions, such as congenital heart defects. Two major factors that affect heart health are a person’s physiological and emotional constitution.

Psychoneuroimmunology has proven that individuals who are sad, depressed, unhealthy, or unhappy are at greater risk for heart attacks and other diseases. Emotional, mental, and physical well-being are key to leading a healthy life.

Signs To Watch Out For

I’ll be discussing common symptoms of a heart attack, as the number of people affected continues to rise. If you experience any of the following symptoms at any age, it’s crucial to seek medical advice:

  • Chest Pain: Discomfort or pain in the chest, which can be felt on the left, center, or sometimes even the right side, and may radiate to the left shoulder, upper back, jaw, or chin. There are many causes of chest pain unrelated to the heart, but it remains the most common symptom of poor blood flow to the heart cells, leading to a heart attack (myocardial infarction).
  • It can feel like crushing pain or mild discomfort.
  • It might feel heavy, or like the heart is being squeezed. Some may feel a sharp, burning sensation in the chest or upper stomach area.
  • Chest pain may occur during activity, after emotional experiences, or at rest, and may improve with rest or nitroglycerin.
  • Bad indigestion can also cause chest pain, but it doesn’t necessarily indicate heart trouble. However, any symptoms are the body’s way of communicating, so do not ignore them.

Additional symptoms to be aware of include extreme anxiety, fainting, dizziness, nausea, vomiting, palpitations (feeling like your heart is beating too fast or irregularly), shortness of breath, and heavy sweating.

For individuals with comorbidities such as diabetes, hypertension, or high cholesterol, symptoms may include fatigue, shortness of breath, general weakness, or changes in skin color.

Symptoms That Need Cardiac Attention

  1. Shortness of Breath: When the heart can’t pump blood as well as it should, blood backs up in the veins that go from the lungs to the heart. Fluid leaks into the lungs and causes shortness of breath. This is a symptom of heart failure. One may notice shortness of breath during activity, while resting or when lying flat on the back – it might wake you up from sleep.
  2. Continuous coughing or wheezing could be a sign that the fluid is building up in the lungs. One may also cough up mucus that is pink or bloody.
  3. Swelling in the Legs, Ankles, or Feet: because the blood flow slows and backs up in the veins in the legs. This causes fluid to build up in the tissues. One may also experience swelling in the stomach or notice some weight gain. This is mostly seen in congestive cardiac failure.
  4. Narrowed Blood Vessels could mean a higher risk of a heart attack & can occur when cholesterol and other fatty material (plaque) builds upon the walls of the arteries. It is also the cause of hypertension.
  5. Fatigue: Tiredness can have many causes. It could be a sign of heart trouble when one feels so tired that regular activities are not conducted or when the feeling is sudden and leads to severe weakness
  6. Palpitations: If the heart can’t pump blood normally, it may beat faster to try to keep up. It might feel that the heart is racing or throbbing. A fast or uneven heartbeat can also be a sign of arrhythmia. This is a problem with your heart rate or rhythm.

The heart is an organ that never rests until you do. Maintaining a healthy lifestyle is essential for maintaining heart health. Your diet, sleep, stress levels, emotional state, and physical activity all play key roles in your heart’s well-being. If you experience any of the symptoms mentioned above, seek medical attention immediately.

Don’t let the rhythm of your heart be disturbed. In most heart-related cases, prevention is the only cure!

Watch out for Part 2 of this article. For more on heart health, check out Healthy Reads or speak to a certified expert 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.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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