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Sunlight & Vitamin D: Nature’s Feel-Good Formula for Health

When you think of the sun, what comes to mind? Warmth on your skin? A beautiful morning walk? Or perhaps the occasional sunburn?

What if we told you the sun is also one of the most powerful natural healers available to us?

Sunlight, in moderation, is essential—not just for mood and energy—but because it helps our bodies make Vitamin D, a key nutrient that supports your bones, immune system, and even blood sugar control. Let’s break down how you can harness the power of the sun to boost your overall health (and yes, without getting sunburnt!).

☀️ How the Sun Helps Make Vitamin D

When sunlight hits your skin, it triggers a reaction that produces vitamin D. About 80% of the vitamin D your body needs comes from this process, making sun exposure the most effective natural source.

But it’s all about balance. Too much sun can cause damage, while 10 to 30 minutes of sunlight, especially in the early morning or late afternoon, can do wonders—depending on your skin type and where you live.

✨ Bonus: Early morning light also helps regulate your body clock, which means better sleep and improved mental clarity.

🧠 Why Vitamin D Matters

Here’s what happens when your body gets enough Vitamin D:

✔️ Your immune system gets a boost – Helps fight infections more effectively
✔️ Your bones and muscles stay strong – Supports calcium absorption and muscle repair
✔️ Your mood improves – Low vitamin D has been linked to depression and low energy
✔️ You sleep better – Supports your natural sleep-wake cycle
✔️ Your blood sugar stays steadier – May improve insulin sensitivity, especially helpful for those managing diabetes

🚶‍♀️ Sun + Movement = Double the Benefits

If you’re exercising outdoors, you’re getting both physical and nutritional benefits. Walking, jogging, cycling, gardening—even 20 minutes of light activity outside can help lift your spirits while supporting vitamin D production.

So yes, that peaceful walk in the park? It’s not just good for your heart—it’s good for your bones, mood, and immunity too.

🥦 Foods That Help Top Up Vitamin D

While sunlight is your best source, some foods can help too—especially when sunshine is in short supply.

✅ Oily fish – salmon, sardines, mackerel
✅ Eggs – particularly the yolk
✅ Nuts – a great on-the-go snack
✅ Leafy greens – spinach, kale, and similar
✅ Fortified foods – plant milks, cereals (check labels)

These are nutrient-packed choices that often fit well into low-carb or blood sugar-friendly meal plans.

💊 Should You Take a Supplement?

If you live in a region with limited sunlight (especially in winter), or you spend most of your time indoors, you may struggle to get enough vitamin D naturally.

That’s where supplements can help.

Many people find that 1000 IU per day is a safe and effective amount—but always speak with your doctor or nutritionist first, especially if you have any health conditions.

🧴 A Quick Note on Safe Sun Habits

  • Start with short exposure in the morning
  • Let your skin absorb some sun without sunscreen for the first 10 minutes
  • After that, apply sunscreen, especially if staying out longer
  • Dark skin tones may need more exposure to produce the same amount of vitamin D

Vitamin D isn’t just about stronger bones or fighting colds. It’s about helping your body and mind work at their best—from better mood to stronger immunity, steadier sleep, and balanced hormones.

So, step outside. Stretch. Breathe deeply. And soak in a little bit of nature’s original health supplement.

Just 20 minutes a day could make a world of difference.

#BeTheForce

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Why Does Your Body Need Antioxidants?

antioxidantsAntioxidants—also known as “free radical fighters”—have been making waves in the health and wellness industry. But what exactly do they do? Are they genuinely beneficial, or are they just another marketing buzzword? More importantly, is it better to get them from food or supplements? Let’s break it down.

Why Do We Need Antioxidants?

Free radicals are natural by-products produced by the body when processing food, particularly refined and processed foods, trans fats, artificial sweeteners, and certain additives. They are also generated due to environmental factors like pollution, smoking, exposure to pesticides, and even medical treatments such as chemotherapy.

If free radicals build up faster than the body can remove them, they cause oxidative stress, which can lead to cell damage, inflammation, and long-term health issues. This is where antioxidants come in—they help neutralise free radicals and protect cells from damage.

Best Natural Sources of Antioxidants

Different antioxidants serve different functions, so eating a varied diet is key. The best sources come from plant-based foods, particularly brightly coloured fruits and vegetables.

To naturally boost your antioxidant intake, try these simple dietary changes:

  • Eat a variety of fruit and veg – Include a portion in every meal and snack.
  • Sip on green or matcha tea – Packed with polyphenols that support cell health.
  • Spice it up – Turmeric, cumin, oregano, ginger, cloves, and cinnamon enhance flavour and antioxidant content.
  • Snack wisely – Opt for unsalted nuts and seeds, especially Brazil nuts, sunflower seeds, and almonds.
  • Don’t forget protein sources – Eggs, dairy, liver, and mushrooms contain key antioxidants such as selenium and vitamin A.

Should You Take Antioxidant Supplements?

While supplements may seem like a quick fix, they aren’t always necessary—and in some cases, they can do more harm than good.

The National Institutes of Health (NIH) advises caution with high doses, as they can be harmful or interfere with medications. If you’re considering supplements, it’s essential to consult a healthcare professional first.

There are some potential benefits for people at risk of age-related macular degeneration, but again, this should be discussed with a doctor. The best way to get antioxidants is through food. If your diet is lacking in fruit and veg, try starting with two servings of fruit and three servings of vegetables daily before considering supplements.

Antioxidants play a crucial role in cell protection and overall health, but balance is key. Instead of relying on supplements, aim to eat a colourful, whole-food diet that provides a wide range of natural antioxidants.

Do you prioritise antioxidant-rich foods in your diet? Share your thoughts in the comments below!

#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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Which Vitamins Are Good For Skin Repair?

skin repairSkin is the largest organ of our body and the one that is directly exposed to the outer environment every day. External factors like sunlight, wind, dust, cold weather, alcohol, and smoking, as well as internal factors like dehydration, aging, poor nutrition, stress, and lack of sleep, can damage the skin. When we feel that our skin is damaged or to prevent skin damage, many of us tend to fall for the plethora of skincare products available in the market. But in reality, we need to work on fixing our damaged skin internally rather than relying on external products that may contain harmful chemicals. So, what do we do for skin repair? The answer is simple—it’s the vitamins in our diet!

Which Vitamins Can Be Used For Skin Repair? 

There are many vitamins found in food itself that can work wonders for skin repair. Let’s take a look at which vitamins can help:

1. Vitamin A:

  • Benefits: Rich in antioxidants, Vitamin A protects the skin from sunburn by preventing the breakdown of collagen, a protein that gives elasticity to the skin. It helps in the regeneration of both the upper and lower layers of skin cells. Vitamin A also moisturizes the skin, making it effective for treating dry, itchy, and bumpy skin. In cases of inflammation or wounds, the antioxidants in Vitamin A protect the body from harmful free radicals.
  • Food Sources: Orange-colored foods like carrots, papaya, sweet potato, mango, dried apricots, pumpkin, red bell pepper, tomato, and cantaloupe. Non-vegetarians can also find Vitamin A in liver meat.

2. Vitamin B:

  • Benefits: Vitamin B helps in the formation of new skin cells.
    • Vitamin B2 (Riboflavin): Maintains healthy collagen levels and balances skin oil, healing dryness. Found in almonds, spinach, beef liver, dairy products, and mushrooms.
    • Vitamin B3 (Niacin): Treats sun-damaged skin, eczema, dry skin, and rosacea. Found in dairy products, fish, chicken, cereals, and mushrooms.
    • Vitamin B5 (Pantothenic Acid): Keeps the skin hydrated, preventing aging and acne. Found in mushrooms, broccoli, sweet potatoes, and avocado.
    • Vitamin B7 (Biotin): Repairs skin from acne, fungal infections, and rashes. Found in almonds, tomatoes, onions, eggs, sardines, and sweet potatoes.
    • Vitamin B9 (Folic Acid): Repairs skin cell damage caused by free radicals. Found in green leafy vegetables, nuts, seeds, beets, and okra.
    • Vitamin B12: Reduces inflammation, dryness, and redness in chronic skin conditions like psoriasis, eczema, and dermatitis. Found in dairy, fish, meat, and eggs.

3. Vitamin C:

  • Benefits: Vitamin C plays a huge role in the natural production of collagen in the body. It is useful in treating photoaging, hyperpigmentation, and immune suppression caused by UV rays. Vitamin C promotes tissue healing and neutralizes free radicals that cause oxidative stress. It also helps in the production of barrier lipids, preventing skin dryness and moisture loss.
  • Food Sources: Citrus fruits like oranges, tangerines, grapefruit, lemon, kiwi, strawberries, green pepper, guavas, cherries, plum, broccoli, and cantaloupe.

4. Vitamin D:

  • Benefits: Vitamin D helps in wound healing and modulates inflammation. It also has antimicrobial properties that may help treat acne caused by bacterial overgrowth.
  • Food Sources: Sunlight exposure, fish like sardines, salmon, herring, and mackerel, egg yolk, and fortified foods like cereals.

5. Vitamin E:

  • Benefits: Vitamin E is a fat-soluble antioxidant with photoprotective and anti-tumorigenic properties. It protects the skin against solar radiation and acts as a scavenger against free radicals. It is effective in treating skin conditions like atopic dermatitis, psoriasis, melasma, acne vulgaris, and cutaneous ulcers.
  • Food Sources: Nuts and seeds like almonds, hazelnuts, pine nuts, sunflower seeds, and avocado.

Remember, it is always better to avoid self-medication with vitamin supplements, as overdosing can cause severe side effects. A variety of nutrient-rich foods like fruits, vegetables, nuts, and seeds can provide all the necessary vitamins for skin repair. While topical vitamins are available in the market, getting vitamins through food internally is a safer and more effective approach.

Before you begin consuming any of the foods listed above, please consult your doctor, nutritionist or dietitian to find out if you have any allergies or deficiencies. We hope this article helps you. Do leave your thoughts in the comments below. For more on skin repair, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Lower Blood Pressure Naturally With Dietary Changes

lower blood pressure naturallyHypertension, known as a silent killer, is simply the elevation of your blood pressure levels. It is majorly developed due to factors like a sedentary lifestyle, high salt intake due to processed and packaged food. But, the good news is that you can control it. You can manage to lower blood pressure naturally by making dietary and other lifestyle changes after consulting with your doctor. 

Foods That Help Lower Blood Pressure Naturally 

Let’s take a look at foods which are healthy and can help with the condition! 

  1. Green Tea: is associated with numerous health benefits. It is rich in polyphenols and catechins, which act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health. Intake of green tea is associated with significantly lower levels of LDL, triglycerides, total cholesterol, and blood pressure. You can have 1-2 cups of green tea daily one hour after a meal to maintain your blood pressure and to improve insulin sensitivity.
  2. Olive Oil: is packed with antioxidants like tocopherols, β-carotene, lutein which helps in relieving inflammation and decreases the risk of cardiovascular diseases. It is rich in MUFA which promotes heart health and is linked with lowering blood pressure. In Indian cooking, you can safely use 1-2 teaspoon of extra virgin olive oil daily to sauté veggies, make salad dressings, etc.
  3. Fatty Fish: like salmon and tuna are rich with omega-3 fatty acids which aid in improving heart health. These fatty fishes and fish oil supplements are beneficial for lowering blood pressure, sugar levels and triglycerides. Consumption of fatty fish 2-3 times a week is good for heart health.
  4. Nuts: like walnuts, almonds are a rich source of monounsaturated fatty acids which lower total cholesterol, LDL (bad) cholesterol and blood pressure. It has minerals like magnesium and copper, Vitamin E, MUFA which protects against various heart diseases by reducing plaque formation and keeps your arteries clear. You can include 5-6 soaked almonds and 2-3 walnuts in your diet.
  5. Seeds: are the powerhouse of various nutrients, rich in Omega-3 and Omega-6 fatty acids which improve many heart disease risk factors including blood pressure, cholesterol, and triglycerides. Include flax seeds, chia seeds, sunflower seeds and hemp seeds in your diet. Just make a mixture of these seeds and have 1-2 tsp daily by mixing them with nuts or adding them to your smoothies or salads. 
  6. Berries: are packed with antioxidants like anthocyanins which protect the heart from oxidative stress and help in maintaining normal blood pressure. It also has polyphenols which improve blood pressure, insulin resistance and systemic inflammation. You can add a handful of strawberries, blackberries and raspberries in your diet.
  7. Banana: The American Heart Association encourages people to increase the consumption of foods that contain potassium. Eating foods that are rich in potassium helps in lowering blood pressure levels better than taking supplements. You can slice a banana in your favourite cereal or oatmeal, make a smoothie or a shake for a potassium-rich addition.
  8. Pomegranate: is rich in fibre, vitamins and minerals. Drinking a cup of pomegranate juice daily for four weeks can help lower blood pressure naturally. Early research suggests that drinking pomegranate juice helps to keep the arteries in the neck clear of the build-up of fatty deposits and improve blood flow to the heart.
  9. Tomato: is one of the important ingredients in our Indian cuisine which enhances the flavour and colour of dishes. Tomatoes are loaded with lycopene which reduces the risk of heart attack and stroke. New research claims that drinking a glass of unsalted tomato juice daily is a simple way to lower blood pressure and reduce the risk of heart disease. It also removes excess cholesterol, plaque from arteries and increases the level of HDL Cholesterol.
  10. Garlic: is a pearl for Hypertension patients. Daily consumption of garlic for an extended period can reduce LDL Cholesterol, triglycerides, and blood pressure significantly. It has allicin, allyl mercaptan, and diallyl disulphide which are very effective in controlling cholesterol and blood pressure. Eating 1-2 fresh, raw garlic is one among the herbal remedies for controlling high blood pressure.
  11. Oats: are a rich source of soluble and insoluble fiber. They are low in fat, low in sodium and contain beta-glucan, a type of fiber which lowers blood pressure. A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Eating oats for breakfast/snacks in the form of oats porridge, oats upma, oats chila, is a great way to fuel up for the day.
  12. Beetroot: Drinking one glass of beetroot juice daily can significantly reduce blood pressure in people with hypertension. Due to the high concentration of nitrates, it relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure. Both raw beet juice and cooked beets are effective to lower blood pressure and decrease inflammation. 

Apart from the above food options, you need to  control what you eat. Avoid sauces, pickles, coffee, packaged food, etc. and cut your salt intake to half a teaspoon daily. Avoid smoking and consuming alcohol in excess as well. Before making any massive dietary changes, consult your doctor first!

We hope this article helps you! For more on hypertension and tips to lower blood pressure, tune in to live sessions by experts on GOQii Play or ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

To know how simple lifestyle changes can help your reverse high blood pressure, listen to our player Digvijay Singh’s journey as he discusses the lifestyle changes he made with our Founder & CEO Vishal Gondal.

#BeTheForce 

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