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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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Home Safety Tips To Prevent Falls In Older Adults

prevent falls in older adultsAs you grow older, physical changes and health conditions, as well as the medications used to treat those health conditions, can lead to falls in older adults. So, it’s very important to make sure that the older adults at home are safe. If you’re an older adult or have someone older who stays with you, here are a few things you can do to ensure their safety and prevent falls. 

Tips To Prevent Falls In Older Adults 

  1. Pack up Clutter: The best way to prevent falls is to keep your home neat and tidy. Take away all clutter such as stacks of old newspapers, boxes, magazines and electrical cords, particularly from hallways and stairways.
  2. Repair tripping hazards: Sometimes home fixtures can contribute to falls which can result in injuries. Examine each area of the house, looking for things such as loose carpet, holes or long threads in carpet, slippery throw rugs or wood floorboards that stick up. Then repair, take away or replace those things to prevent falls.
  3. Install grab bars and handrails: These safety devices are essential for going up and down stairs, getting on and off the bathroom, stepping in and out of the bathtub while not injuring you. Use a shower seat, which permits you to sit down while showering. If you live in an apartment on a higher floor, you can request the society to make these additions or repair handrails if not sturdy.
  4. Avoid wearing loose clothing: Loose fitting garments can make you more likely to fall. Select better-fitting and properly hemmed clothing that doesn’t drag on the floor.
  5. Adequate lighting: To make a home that is more safe for older adults, install brighter, light-weight bulbs wherever required, particularly in stairways and narrow hallways. Place night lights in the bedroom and bathroom.
  6. Make it non-slip: Bathrooms as well as floors in kitchen, toilet, and porches can become more dangerous once wet. To prevent fall on smooth surfaces, prefer non-slip mats. Secure loose rugs with round faced tape, tacks or a slip resistant backing. Use self-adhesive, non-skid mats or safety treads in bathtubs and showers. Place non-slippery rugs on bathroom floors and pads under rugs on clean floors.
  7. Choose footwear wisely: Consider changing your footwear which should be properly fitted, durable shoes with non-skid soles to prevent falls. You can also purchase non-slip socks that have grips on the soles of the feet if shoes are uncomfortable.
  8. Make sure that chairs and beds are durable and easy to get into and out of & that tables and benches don’t have sharp corners.
  9. Differentiate between the stairs: Ageing eyes might not be able to separate one step from the next. To help, you may try replacing the carpet on every step to make the steps easier to identify. In the case of bare steps, try painting each step a unique color. You can request your society to do this if you live in an apartment. Every older adult in your building will benefit from this! 

We hope these tips help you prevent falls in older adults at home! Do 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/wssu   

#BeTheForce 

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Foods With Antimicrobial Properties That Kill Bacteria & Germs Naturally

food with antimicrobial propertiesWhenever bacteria or germs enter our body, our immune system shields it by producing antibodies. Though our immune system is built well, it is important to provide proper food to our body to set out the motive. To protect our body against common infections, our defence mechanism needs to be active but with that, we also need to have foods which possess antimicrobial properties that kill germs naturally. So, let’s check some effective foods which have antimicrobial properties.

Foods With Antimicrobial Properties 

  • Turmeric: It is a common spice found in most Indian kitchens. It has exquisite antioxidant, antiseptic and antimicrobial properties. For the duration of a studies assessment posted in January 2017, inside the magazine of cell body structure, curcumin (turmeric) can affect numerous cells for your system in the course of a manner which will decrease the severity of diseases stemming from an immune-machine reaction. Drink a glass of warm turmeric milk before bedtime or add in curry every day – it will help in killing germs naturally.
  • Ginger: Also known as Maha Ausadhi. You can have it as fresh, dried, powdered, or in juice form. Numerous research, including the one posted inside the National Institutes of Health, have confirmed ginger’s capacity to fight many lines of bacteria. Fresh ginger does have anti-inflammatory properties as well. Having fresh ginger slices is a very common practice after meals. Include it while cooking as it kills bacteria that cause infection – it’s an excellent medicine! 
  • Lemon: It has antibacterial properties. Lemon offers a rich supply of Vitamin C with antioxidant properties as well. Studies indicate that antioxidants can decrease the damaging effects of unfastened radicals, which may help save you from certain illnesses. Do not mix with warm water as it destroys the properties. Mix lemon juice with salads, marination or add in normal water and have it to get the maximum benefits.
  • Curd: It’s no surprise that curd maintains gut health. Lactic acid found in it helps combat microbes that cause diarrhoea and dysentery. The evidence is mounting that bacteria are vital to preserve regular gastrointestinal health. Probiotics discovered in curd, are the gut’s first line of protection. Add in the diet as lassi, raita or with main meals for better results.
  • Garlic: has an antimicrobial property that prevents Candida overgrowth. It carries phytochemicals like allicin and organosulfur compounds – these phytochemicals (or plant compounds) are heart-healthy and support the immune system. Scientists also believe that garlic has antiviral properties. It provides great taste to foods as well, so add it to curries, vegetables or eat it raw in the morning.
  • Clove oil: One of the common herbs used to add flavour to food and is also used as a cough medicine. It also works as a  cold remedy. Its antioxidant property acts as a scavenger against free radicals which cause several diseases. Research from The National Institutes of Health is now finding that clove oil is effective against many different kinds of bacteria, including E. coli.
  • Honey: It is a strong antibiotic and has anti-inflammatory properties. It can help your immune system defend against illness including common cold. It is also used as a topical antibacterial treatment for minor cuts, burns, and scrapes. In a 2005 study, topical application of honey was found to reduce mucositis. You may make a soothing drink with warm water and honey; it’s a terrific soothing drink for sleep and preventing infections

These are some of the foods with antimicrobial properties which can make you strong within! Along with these, maintaining good general health is also important – this can be achieved with a balanced diet, exercise, meditation, stress management and good quality sleep. Before you add any of these foods to your diet, consult your doctor, nutritionist or dietitian in case you have any allergies. 

We hope this article helps you make healthier eating choices. Do let us know your thoughts in the comments below. For more on nutrition and immunity, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, and to learn more about nutrition and building immunity, sign up for personalized coaching here: https://goqiiapp.page.link/wssu   

Eat Healthy and #BeTheForce 

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9 Bad Habits That Are Affecting Your Immunity

immunityWith the second wave of the pandemic, it becomes increasingly important to take care of one’s health. While there is no cure for the virus, building immunity can be an effective preventive measure you can take along with the vaccine to ensure that you remain healthy. While we have discussed things we should do in order to improve immunity, today, let’s discuss bad habits that are destroying your immunity. 

9 Bad Habits That Destroy Immunity 

  1. Not Getting Enough Sleep: Adequate sleep helps the body rest and prepare to fight infections, bacteria, viruses, and other triggers. If you aren’t getting enough sleep, your body doesn’t have the chance to fight diseases as effectively,  Aim for 7-8 hours of sleep daily to keep the immune system at its prime.
  2. Lack of Exercise: Exercise plays a significant role as this is a very powerful stimulant of the immune system. It enhances the ability to create antibodies and T-cells, which are white blood cells that help the body fight disease. As little as 30 minutes of walking for 5 days a week can help your immune system perform at its best. You can also try these exercises: https://goqii.com/blog/5-simple-exercises-you-can-do-at-home/  
  3. Poor Nutrition: Quality of food is very important and often overlooked cause of immune depletion. Our food supply contains many unhealthy, toxic chemicals which can cause havoc in our bodies. Over time, this depletes the immune system, and if not corrected, will continue to get worse.  It can also cause you to be overweight, a condition that makes you more susceptible to disease. A healthy diet should include plenty of fruits, vegetables, whole grains, and low-fat milk. Try these foods to build your immunity: https://goqii.com/blog/7-foods-that-boost-immunity/ 
  4. Stress: High-stress levels can create a hormonal imbalance in our body, weakening the immune system and making us more susceptible to illness. Stress produces the hormone cortisol which impairs the function of infection-fighting T-cells. To de-stress and stay healthy, we must exercise for 30 minutes a day or practice deep breathing and meditation— all these can diminish the effects of stress.
  5. Excess Alcohol: Regularly overindulging in alcoholic drinks can have a negative effect on our immune system. Drinking too much can wear away the linings of our mouth and oesophagus. It also makes our white blood cells less effective at attacking harmful bacteria and lowers our body’s ability to produce cells that identify and kill bacteria and viruses.  
  6. Smoking: damages the first lines of defense, the linings of our mouth and our nose, which are actually part of our immune system. This makes us more susceptible to cold and flu. Our lungs can be very badly affected by smoking. Coughs, colds, wheezing and asthma are just the start. Smoking can cause fatal diseases such as pneumonia and lung cancer. Smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic obstructive pulmonary disease (COPD).
  7. Not Drinking Enough Water: Our body needs water for every function it performs and so does our immune system. It needs proper hydration to function. Water flushes out harmful toxins and helps our body fight off infection. Plus, it affects our energy levels and even the quality of our sleep. Drinking 3l of water regularly helps one stay well hydrated and healthy. 
  8. High Sugar Intake: Sugary snacks are also bad for our immune system. The blood cells need vitamin C to fight off viruses and because glucose (from sugar) is so similar in structure to vitamin C, when we ingest too much sugar it actually starts competing with vitamin C for space in our immune cells. Thereby limiting our intake of sugar can help to keep our immune system fighting fit. To satisfy your sweet tooth, eat a piece of dark chocolate or dates or sweets made from jaggery. 
  9. Frequent Use of Supplements: A proper balanced diet provides us with all the essential nutrients. We should opt for supplements only when excessive deficiency is seen and it must be stopped after having a prescribed dosage. Too much of supplements may interfere with normal bodily functions, leading to side effects such as nausea, diarrhoea, stomach cramps, gastrointestinal issues, fatigue and probably mild nerve damage.

If the above-mentioned habits have been a part of your daily lifestyle, you need to stop indulging in them now! It’s time to make a complete lifestyle change, build immunity and focus more on preventive healthcare. 

We hope this article helps you! Do leave your thoughts in the comments below. For more topics and information on coronavirus, building immunity, home workouts and nutrition, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

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

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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