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Why You Need To Consume More Water During Winter

consume more water during winterWinter can be a dreadful experience if you don’t have the resistance to withstand cold. While searching for things to keep us warm from the outside and within, consuming water is quite low on our winter checklist. But there are many reasons why you need to consume more water during winter – one of them being that we get more dehydrated during winter.

Why Do We Feel More Dehydrated During Winter? 

It’s a fact that we get more dehydrated in winter when compared to summer. This is because when the surrounding temperature drops, we cling to the heater or cover ourselves with layers of clothing to keep us warm. This artificial heat causes dehydration.

Though we do not sweat during this season, water vapor is still lost from our body through our breath. Winter can even accelerate dehydration because of the lifesaving mechanism that’s functional in our body which constricts our blood vessels in cold weather, in turn conserving heat and maintaining body temperature.

Shrinking blood vessels increase blood pressure, making our kidneys produce more urine which means less blood to fill in the veins and arteries and frequent visits to the loo, hence, increasing the risk of dehydration. Dehydration causes muscle fatigue, cramps, loss of coordination and even a stroke. A dehydrated body is easily prone to flu and winter cold.

Basically, during winters we refrain from having enough water. With the days being short, it makes us exercise less and our food intake grows. When our body is well hydrated, its efficiency to break down fat for energy increases so that we have better control of our appetite.

The other concern is that of water retention due to the body not being well hydrated during winter. This takes place when our body starts feeling the scarcity of water and it starts holding back water leading to water retention.

How do I know if I am dehydrated? – Thirst is our body’s way of saying “I am on the verge of dehydration”. You can even be watchful of how clear or light colored your urine is. If it is dark, hydrate immediately.

How Do I Consume More Water During Winter?

  1. Drink Warm Water: 90% of the excuses that we give for not having water in winter is that it makes us feel cold. The best solution here is to drink lukewarm water, which would not only soothe your throat but will also replenish your water stores while boosting your metabolism
  2. Balance Tea and Coffee With Water: Caffeine and alcohol are diuretics (they cause us to lose more water through urine), so try to have a glass of water before having your evening tea/coffee. Have another glass after a few mins of after having your tea/coffee This way, we can replenish our body’s water store.
  3. Include Water Based Food In Your Menu: Vegetables and fruits are naturally rich in water, which also provide vital minerals and vitamins. Soups are the best way to go! Try this Chilli Bean Soup to keep you warm.
  4. Drink Water Throughout Your Exercise: Make it a point to have water before, during and after your exercise. Due to the cold climate, there are very fewer chances of sweating too much or feeling too thirsty, mind it your body needs it!
  5. Make Water Interesting: Many find drinking plain water very boring. If you are one of them, then you can add natural flavors to water (not free calories though) by adding some fruits or herbs which give the water some mild taste and make it delicious to sip on.

In conclusion, I would say be it summer, monsoon or winter, our body remains same through the year. So keep sipping and always stay hydrated! If you have difficulty keeping track of your water intake, you can log and track your daily water intake via the GOQii App as well as set reminders to drink water.

We hope this article helps you consume more water. For more on staying healthy during winter, 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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Healthy Eating: How to Prepare Thick Curd At Home

homemade curdWho doesn’t enjoy a bowl of curd? With its many health benefits and the million different ways in which you can consume it, curd is almost irreplaceable. Did you ever wonder how curd came to be discovered? Was it made with intention?

History suggests that curd, like many other fermented milk products, was discovered by accident! It was primarily due to milk being left unattended for a long time which initiated curdling. Basically, the milk began souring as a result of microbial action. A microorganism called Lactobacillus is responsible for the curdling of milk.

Curd is considered to be a superfood as it is rich in proteins, provides the body with Vitamin B and Calcium and is a fantastic Probiotic and is good for the gut. However, there are many who still struggle to make good thick curd at home and dependent on packaged curd.

So let us learn to make thick, perfect curd at home!

What You Will Need

  • Milk – 500 ml
  • Curd – 2 tsp
  • Water – 2 tsp

How to Prepare Thick Curd

  1. In a pan add milk and allow it to boil. Keep stirring it lightly.
  2. After the milk comes to a boil, switch off the flame and let it cool down.
  3. Now take a bowl, add 2 tsp of curd and 2 tsp water & whisk it together.
  4. Once the milk cools down, remove the cream from the milk and strain the milk in a bowl.
  5. In the strained milk, add 2 tsp of curd + water mixture & mix well.
  6. Cover the bowl and keep it in a warm and dry space for 4-5 hours to set.
  7. Refrigerate the curd for an hour before you serve it.

Things to Keep in Mind  

  • Do not use skim milk for making curd, it will be runny.
  • The milk should not be very hot when you add culture in it otherwise the curd will coagulate
  • Never forget to remove cream

Benefits of Homemade Thick Curd

  • Curd which is commercially available is the result of a straining process that removes the liquid whey, resulting in thicker curd.
  • In its traditional form, the curd is far more nutrient-dense and is rich in high-quality protein, beneficial probiotics and cancer-fighting linoleic acid.
  • Poor quality milk is used to produce most commercial curd, which can be a concern.

What if You Do Not Have Starter Curd?

  1. Take boiled milk in a vessel and reheat it a little for making the starter curd. Use lukewarm milk. Now, pour little amount of milk in 3 different bowls for making the starter curd.
  2. In one cup of milk drop 2 green chilies. It is very important to have the stalk attached to the chilies for making the starter curd and make sure it is submerged completely in the milk.
  3. In second cup of milk, add 2 red chilies and submerge it completely.
  4. In third cup of milk, add 1 tbsp. of lemon juice and mix it well.
  5. Cover all the three cups of milk and store in a warm place for 12 hours.

Making starter curd is little time-consuming. Its not as good when compared to Dahi and is only used in making the curd.

Here you go! Try this natural and healthy way to make thick curd at home and don’t rely on packaged curd. Do share your experience in the comments below!

For more healthy recipes, check out Healthy Reads or ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.

#BeTheForce

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Eat These Berries To Boost Your Immunity & Improve Your Health

berries to boost immunityBefore diving into which berries can enhance your immunity, let’s first understand what immunity entails. Immunity is a complex biological system that enables the body to recognize and accept what belongs to it while identifying and rejecting foreign or harmful substances. Various cells, along with the lymphatic system, play a crucial role in maintaining the immune defense. Certain white blood cells, like phagocytes and lymphocytes, help the body remember invaders and destroy them effectively.

How Does the Immune System Work?

When foreign substances (antigens) enter the body, the immune system identifies them and works to eliminate them. B lymphocytes are activated to produce antibodies, while phagocytes perform phagocytosis, engulfing and neutralizing harmful substances. These antibodies remain in the body, providing immunity against repeat attacks from the same germ. For instance, if someone has recovered from chickenpox, they are unlikely to contract it again due to the immune system’s memory.

How Do Berries Boost Immunity? 

Berries are known to have immune-boosting properties primarily due to their rich polyphenol content. Polyphenols are plant-based antioxidants responsible for the vibrant colors of berries such as blueberries, blackberries, strawberries, cranberries, elderberries, raspberries, and gooseberries. These antioxidants play a role in preventing cell damage, reducing inflammation, and enhancing immune response. This not only boosts immunity but also aids in the prevention of inflammatory conditions like cancer.

Top Berries to Boost Immunity

Here are some berries readily available in India that can help improve immunity:

  • Elderberry: Elderberries are packed with antioxidants and vitamins that reduce inflammation and stress, two major factors behind a weak immune system. Regular consumption can also protect against cardiovascular disorders.
  • Blueberry: Known as an immunity-boosting superfood, blueberries are rich in flavonoids, which limit cell damage and enhance immune function. They also contain vitamin C, vitamin A, and potassium, all vital for a strong immune system.
  • Strawberry: Strawberries are high in antioxidants and vitamin C, helping to combat flu and colds. Their ability to fight free radicals strengthens the immune system. They are also beneficial for heart health due to their low LDL content.
  • Blackberry: Blackberries are a good source of vitamin A, which supports the immune system, maintains healthy skin, teeth, and bones, and promotes eye health.
  • Cranberries: Cranberries are rich in vitamins C, K, and A, with strong antioxidant properties. They support cardiovascular health, reduce inflammation, and even promote oral health by preventing bacterial damage to teeth. Additionally, their high fiber content helps lower blood pressure and cholesterol.

Other notable mentions include:

  • Mulberries, which act as blood cleansers.
  • Grapes, known for promoting healthy skin.
  • Gooseberries (Amla), a heart-healthy fruit packed with vitamin C.

Make it a habit to include a variety of berries in your diet to strengthen your immunity and reduce the risk of diseases.

We hope this article helps you choose berries to boost your immunity and improve your health! Share your thoughts in the comments below.

You can browse through more articles on nutrition here. Additionally, you can also get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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8 Surprising Health Benefits of Black Rice

‘Rice’ is a staple in many Asian cultures. As people become more health-conscious and super foods gain popularity, the conversations around different rice varieties has also grown, especially among health enthusiast

White rice has taken a backseat as more people are turning to alternatives like red, brown, quinoa, and black rice. Yes, you read that right—black rice!

Black Rice, also known as ‘Forbidden Rice,’ is a highly nutritious variety that has been cultivated in India for centuries. It’s mainly grown in the North East (known as Chak Hao) and the southern regions (called Kavuni in Tamil) of India.

Simply put, when choosing rice, the darker the color, the more nutrients it contains. By that measure, Black Rice is the gold standard among rice varieties.

Let’s explore some of the surprising health benefits of this remarkable rice.

  1. Rich in Antioxidants: Black rice is a grain which is super rich and loaded with Antioxidants. The Anthocyanin content found in black rice is way more than most grains and this is what makes this grain stand out in comparison to other superfoods like quinoa, red rice, etc. Studies have shown that the Anthocyanin antioxidants in grains help the body to protect against heart diseases, cancer and many more.
  2. Rich in Fibre: Black rice is loaded with fibre and minerals. A typical bowl of 100gms of black rice serving has over 4.9 grams of fibre. This is double the amount of fibre available in brown rice. So, if you are looking to include some rich fibre in your diet then it is better to start consuming Black Rice than any other varieties of rice.
  1. Has anti-inflammatory properties: Black rice is a natural healing food. Research has shown Black rice to reduce inflammatory compounds in your body and increase the anti-inflammatory compounds. This increase in the anti-inflammatory compounds help in reducing inflammation in various diseases like cancer, arthritis and allergies.
  1. A natural detoxifying agent for your body: Black rice is a rich and natural detoxifying agent. Studies have shown that the phytonutrients in black rice help detoxify your body and remove harmful toxins from your liver. So, next time you throw a party, have a detox week by consuming Black rice.
  1. A gluten-free grain: Black rice, like other varieties of rice, is naturally gluten-free. So, if you are allergic to gluten and have the Celiac disease (Gluten insensitivity), then you should consider having black rice in your daily diet plan.
  1. Helps fight diabetes: Black Rice bran contains fibre, which in turn helps glucose to be absorbed by your body over a longer period of time. Research has proven that eating whole grains like Black Rice helps your body lower the risk of type 2 diabetes and also keeps your weight in check in addition to boosting your energy levels. So, if you are diabetic then you should consider substituting Black Rice to white rice in your daily diet as it way better and helps fight diabetes.
  1. Aids in weight loss: Black Rice is a whole grain and super rich in fibers. This combination helps your body reduce signals of hunger thus helping in preventing overeating. In addition, researchers have found out that whole grains like Black Rice help prevent insulin resistance in your body which leads to and is related to the risk of becoming overweight/obese. If you are someone who is looking to reduce your weight, consider including Black Rice in your weight loss regime.
  1. Promotes heart health: A healing food like Black Rice has been shown to reduce the atherosclerotic plaque formation in the arteries which is the main reason for a heart attack and stroke. In addition to this Black Rice also helps to reduce the 2 common factors in heart disease, namely LDL, triacylglycerol and total cholesterol. Consider including Black Rice to promote a healthy heart and keep heart-related ailments at bay.

Hope you like this article, do let me know your views and any other health benefits I may have missed in the comments section below. For more insights on nutrition and wellness, speak to a certified expert 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 […]