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Coronavirus Prevention Tips For Older Adults

Prevention Tips For Older Adults We are well aware of how contagious COVID-19 is. Research has found that the coronavirus creates inflammation in the body. Inflammation has been connected to most of the major diseases of our time and over half of us are living with chronic inflammation driven by diet, stress and lack of sleep. According to the National Foundation of Infectious Diseases, older adults are considered to be at high risk as compared to others because their immunity weakens as they age. The risk increases with 50+ and those who are 85+ are more vulnerable to severe infection. WHO has provided guidelines and coronavirus prevention tips for older adults to manage themselves during this pandemic. 

Coronavirus Prevention Tips For Older Adults 

Some of the basic guidelines suggested by WHO include: 

  • Washing hands frequently with proper hand wash
  • Avoid touching eyes, nose and ears with unwashed hands
  • Wear a mask when going out
  • Clean frequently touched surfaces with disinfectants
  • Avoid going out if you are sick
  • Cough or sneeze into your flexed elbow to avoid spread of the virus
  • Maintain social-distancing of about 6feet (1meter)
  • Do not go out in public places even if you feel healthy, if important follow all the instructions given by local authorities
  • Socialize over the phone with friends and relatives
  • Avoid unnecessary traveling

For Adults With Health Conditions 

  • Older adults with underlying health conditions such as diabetes, BP, cholesterol, thyroid, kidney problems, asthma etc. should avoid going out. Do not visit the hospital unless necessary. 
  • Take precautions if you suffer from respiratory disorders 
  • Monitor your health via devices to avoid panic. You can use the GOQii Smart Vital to measure your blood oxygen levels (SpO2), body temperature, heart rate and blood pressure. You can also use the GOQii Vital ECG to check and detect issues such as arrhythmia and other abnormalities in heart rhythm.  
  • Prefer online consultation and purchase medicines online too.
  • Plan 2 weeks in advance and purchase daily requirements online
  • Get vaccinated as soon as you can. For now, this is the best preventive measure you can take.
  • Forego vices such as smoking, alcohol and consuming tobacco products as they may deteriorate or worsen health conditions. 

Some Health Tips You Can Follow 

  1. Switch to a healthy diet: Include whole grains, cereals, pulses, fruits, vegetables, seeds and nuts.
  2. Maintain healthy weight: If overweight, try to reduce your weight gradually in a healthy way. Your GOQii Coach can help you with this!
  3. Reduce stress: Don’t panic in critical situations and don’t over stress as this can lead to low immunity levels.
  4. Sleep well: Proper and timely sleep is very crucial in maintaining health. The quality of your sleep also matters. Read more about sleep in our Sleep Series: https://goqii.com/blog/?s=sleep+series 
  5. Keep yourself hydrated: Have at least 3 liters of water everyday. Should be adjusted according to individual needs.
  6. Exercise regularly: Even mild exercise such as walking or yoga accompanied by pranayama can go a long way in keeping you healthy!
  7. Boost your immunity: Immunity of a person can be boosted in many ways through nutrition, exercise, etc. It is believed that acquired immunity can be made strong by following a healthy lifestyle. Get some immunity boosting tips here: https://goqii.com/blog/?s=immunity 
  8. Avoid processed and packaged foods: They are high in fats, sugar and salt. Preservatives present in these items lower our immunity.

Foods That You Can Eat 

  • Dark green leafy vegetables: Such as spinach, methi etc. are rich in vitamins and minerals. 
  • Fruits: Especially citrus fruits like orange, strawberry, sweet lime, lemon etc.
  • Unsalted nuts and seeds: Flax seeds, sunflower seeds, pumpkin seeds etc. provides good fats.
  • Fatty fish: Salmon, sardines are rich sources of beneficial fatty acids and omega 3.
  • Olive oil and coconut oil: Prefer cold pressed, virgin, double filtered and filtered ones.
  • Millets and whole grains: Ragi, oats, barnyard, little millet etc. as they provide more fibers compared to refined products.
  • Green tea: Rich in antioxidants and flavonoids, green tea helps in boosting immunity.
  • Herbs: such as ginger, garlic, turmeric pepper corns, cinnamon, giloy, tulsi, etc. helps in boosting immunity.
  • Probiotics like curds, ACV etc. keep the gut healthy! 

We hope these immunity boosting coronavirus prevention tips for older adults help you stay healthy and active! Let us know your thoughts in the comments below! For more on the health and wellness of senior citizens, check out Healthy Reads or tune in to classes on GOQii Play. 

To get more tips directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/bsr 

#BeTheForce 

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How To Fight Junk Food Cravings While Working From Home

Fight Junk Food cravings

While working from home, it’s quite easy to get swayed by all the delivery options we have around home. That favorite fast food chain, greasy burgers at the corner of the road and pizzas with extra cheese! Sounds breathtakingly delicious but gorging on all this junk food can be detrimental to your health. When we indulge in junk food, especially at home where we get little to no physical activity, our body gets a sense of pleasure, often due to the salty or sweet nature of these foods. The neurotransmitters of our brain make us want to keep coming back for more. So how can you fight junk food cravings? 

Simple Tips To Fight Junk Food Cravings 

Whether you’re working from home or you’re back at the office, here are some simple tricks to help you avoid these cravings. 

  • No skipping meals: The work from home scenario has led to irregular eating habits. When the stomach growls with hunger, we automatically reach out for our phones and end up ordering for food. Sticking to preparing and eating food at the same time every day can help you manage these cravings effectively. 
  • Stock healthy food: like fruits and dry fruits. Have dates and anjeer if you have a sweet craving and popcorn and makhana for salty cravings. When healthy food is available , you will eat healthy. In fact, try this Ultimate Healthy Chivda recipe! 
  • Soups: Soup is a perfect blend of health and taste. Since it contains a good amount of stock, it helps to bring satiety. A hot cup of soup in the evening is a good way to curb hunger and avoid junk food. You can try some of these Healthy Soup Recipes! 
  • Protein rich food: One of the lesser known reasons for that unsatisfied hunger pangs is lack of protein in the diet. Most junk food is made up of simple carbs which fills as well as empties the stomach quickly. Protein on the other hand, provides fullness and as a result, we can easily ride over that wave of junk food craving. Cottage cheese, Greek yogurt and eggs are protein rich snacks.
  • Hydration: There’s a difference between hunger and thirst. Majority of the time when hunger strikes, it could just be thirst.
  • Stress: can be a major underlying factor for faulty eating habits. If we fix the stress part first, junk food cravings will be easy to manage.
  • Sleep: When we are deprived of sleep, the craving for junk food increases. So catching up with 6-7 hours of sleep on a daily basis, and not just weekends, can go a long way in controlling these unwanted urges to eat and overeat.

Try these tips to fight junk food cravings and we’re sure you will see visible changes to your health and lifestyle. Small, consistent efforts go a long way. Do let us know if this helped in the comments below! 

For more tips on living healthy, check out Healthy Reads or join our team of experts on GOQii Play. To get these tips and tricks directly from a certified expert, subscribe to get your own GOQii Coach here: https://goqiiapp.page.link/bsr

Eat Healthy & #BeTheForce 

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How To Build Immunity To Safeguard Against COVID & Other Monsoon Illnesses

monsoon illnessesCOVID-19 should not be considered as the only disease that will attack our body during monsoon. You can be susceptible to other monsoon illnesses such as vector borne ones like dengue, malaria, seasonal influenza (H1N1) and Chikungunya. You need to understand that not all fever is COVID-related. It could also be Typhoid, Jaundice, Malaria or Common Cold. While these deadly diseases are all around us, the only best measure to safeguard ourselves is “Immunity”. 

Tips To Build Immunity & Safeguard Against COVID & Other Monsoon Illnesses

We are well aware of the symptoms of common diseases and everything should not be related to COVID-19. This constant fear will not let us differentiate between other diseases. Here are some points you can look at to manage monsoon illnesses.

  1. Wash your hands frequently and avoid touching your face. Any infection, be it viral, bacterial or fungal, might be contagious. Maintaining self-hygiene is important.
  2. Take enough morning sunlight: Between 7am to 11am suits the best as UV rays are not very harsh at this time.
  3. Avoid oily and greasy food: We tend to eat stuff like pakodas and fried items during monsoon. Instead, choose healthy options like hot soup, green tea, ginger tea with popcorn and roasted lotus seeds.
  4. Good sleep: At least 7-8 hours of undisturbed sleep to rejuvenate our body.
  5. Exercise regularly: Minimum of 15 mins of exercise and daily walks to be incorporated in routine.
  6. Load up on antioxidants: Eat well washed bright coloured yellow and orange fruits and green leafy vegetables, as they are rich in antioxidants.
  7. Flush your system well with water: A minimum of 2.5-3L of water is a must. Be it in any form like coconut, lime, infused with fruits or spices, green tea and concoctions.
  8. Strengthen your gut: With pre and probiotics, like curd, pickles, fermented foods and kimchi.
  9. Increase protein intake: To prepare your body and avoid weaknesses.
  10. Respect Indian spices: Spices are rich in minerals and antioxidant properties. They help flush sinus infections too! 
  11. Detox your body: With fasting, which gives rest to our digestive system to improve the performance of other organs. This should be under supervision if diabetic or indicative of other comorbidities.

You should be fine as long as you follow the above 11 pointers. If you show any symptoms, it’s best to consult with your doctor before panicking. Certain illnesses like cold, fever and diarrhoea are common during the monsoon. Check with an expert and avoid self-medication. It would be wise to check your blood oxygen levels (SpO2) from time to time as well. You can use the GOQii Smart Vital that has sensors to detect body temperature, SpO2, blood pressure and heart rate. 

We hope this article helps you. If you find these tips useful, let us know in the comments below! For more on managing COVID, you can check out Healthy Reads or tune in to classes by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu  

#BeTheForce 

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Recovering From An Infection? Try This Recovery Diet Routine

COVID Recovery DietThe rainy season is here and along with it, so are the seasonal viral infections. To top it off, we’re also amid the second wave of the COVID-19 pandemic. Recovering from illness is a long and arduous journey. Along with medication, you also need to focus on a well balanced, nutritious diet for healthy recovery. According to the National Health Service (NHS) those recovering from COVID-19 need more proteins, vitamins and minerals to speed up the recovery process and rebuild their immunity. Keeping this in mind, here’s a recovery diet routine you can follow.

COVID-19 Recovery Diet Routine

  • Take Adequate Rest: Taking rest after the infection is very essential for your recovery. Good sleep of 7-8 hours improves the recovery rate. Try to avoid going back to your old routine just after recovery as stress or work anxiety might lead to weakness again
  • Eat Small Frequent Meals: Small quantities of food at intervals of 2-3 hours will permit adequate nutrition without overtaxing the digestive system. As the gut microbe gets affected, one needs to eat easily digestible foods so that the stomach can easily absorb nutrients and provide energy as well
  • Protein: It is the foremost concern as wear and tear of muscle, catabolism occurs at the time of infection. So an adequate amount of protein is needed. According to the Confederation of Medical Associations, Asia and Oceania about 75 grams is needed for the first few weeks. Good quality of protein builds up the immunity, it helps in muscle recovery as well for respiratory muscle strengthening. Include lentils, legumes, milk and milk products, soy, nuts, seeds, meat, chicken, fish and eggs in your diet
  • Probiotics: There is a change in healthy gut bacteria because of the treatment with antibiotics, which can lead to inflammation and loss of taste. Probiotics will enhance digestion and help in restoring immunity. Include curd, yogurt, kefir, kombucha or sauerkraut to your meals
  • Fluids: This is very essential as it will flush out toxins from the body. During fever, we are in a catabolism state, which leads to dehydration. Try to drink at least 2-3 litres of water every day. One can include other fluids like coconut water as it may help replace electrolytes that the body loses, lemon water which is rich in potassium, herbal concoction and fresh juices.  Avoid packaged juices, caffeine and fizzy drinks. For cardiac and kidney patients, the volume of fluid and sodium, along with other electrolytes may have to be restricted.
  • Foods high in Vitamin C: Vitamin C boosts our immune system. Most of the vitamin C rich foods are rich in flavonoids. According to The National Institutes of Health flavonoids might help in recovery of the upper respiratory tract infections. Include foods such as lemons, berries, grape, broccoli, raw, dark leafy greens, oranges, capsicum, Guava and amla daily
  • Omega 3 fatty acids: Studies have shown that Omega-3 fatty acids present an anti-inflammatory effect that also helps in recovery after viral infections, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) as this reduces inflammation. Sources of Omega 3 fatty acids include Salmon, cod liver oil, walnuts, flaxseeds, chia seeds and hemp seeds. Other green leafy vegetables and beans also contain small amounts.
  • Garlic: It has been used for centuries for medical ailment. Studies have shown garlic enhances immunity and reduces the severity of the symptoms of viral infections. Garlic can be crushed, sliced, chewed as it produces allicin which has immunity boosting properties

However, recovery also depends on the rate of infection as well. Take adequate bed rest with home cooked food and avoid alcohol, smoking, hard and processed foods which might lower the immunity system and delay recovery. 

We hope these recovery diet recommendations help you! Do let us know your thoughts in the comments below. For more on COVID-19 recovery, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these nutritional tips or recipes directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu  

#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 […]