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9 Things To Do Once Lockdown Ends

lockdownSlowly and gradually, the lockdown will be lifted in phases in the green zones, but this surely doesn’t mean that the pandemic is over. By now, most of us might be ready with a list of things to do the day this lockdown ceases. Before you jump into action again take a look at the things to keep in mind.

Thing To Keep In Mind Once Lockdown Ends

  1. Sanitization: A simple and effective way to stay away from this life threatening virus is to wash hands thoroughly. Carry a bottle of sanitizer with you while stepping out of the house in case you have touched anything suspicious you can immediately sanitize. So let’s continue with this habit which we have cultivated during this lockdown.
  2. Mask is here to stay: Wearing a mask while going out has to be followed as this can prevent us from coming in contact with respiratory droplets of an asymptomatic COVID positive person. Use of gloves is also recommended in cases of coming in contact with people like going to market places or using the local transport.
  3. Socializing: After almost three months of staying indoors, there will be an immense urge to meet family and friends specially those who were tested positive, but hold on for a few more days as lockdown relaxation doesn’t mean the virus has extinguished. Venture out only for important work. Choose to work from home if possible.
  4. Overindulgence: Restaurants and food joints will gradually be back in business. Online food apps will be functional soon but do not pounce on all that fancy food for obvious reasons. This lockdown has taught us that simple home cooked food can be nutritious as well as delicious!
  5. Don’t Ditch Exercise: Necessity is the mother of all invention! This lockdown taught us some great ways to stay healthy, happy and be occupied. Be it yoga, strength training, walking exercises, fun exercise with kids or even 5k and 10k runs at home have contributed immensely in building up our immunity..
  6. Don’t Overwork: Major section of people have been jobless during this period. Fear of uncertainty and decline in vitamin M [money] encourages people to jump back to work. But draw a clear line between work and overwork. Remember overload can make you more susceptible to this virus and hospitalization can drain all your savings.
  7. Do not Compromise Sleep: Time and again, this vital component of health has been ignored. Good sleep cycle during these two months does make up for all those sleep deprived nights! Sound and deep sleep is a ritual which needs to follow every day.
  8. Don’t Stop Immunity Boosting Food: While we take pride in the fact of strong immunity, let’s not ditch it once the lockdown ceases. Vitamin C rich foods, herbal kada, zinc rich food are the secret of strong immunity. They have to be a part of our daily intake. Once the lockdown has been lifted, it is all the more important to have a stronger immune system
  9. Maintain Bonds: This pandemic has forced us with quantitative family time. Bonding with family members has helped us sail through this rough weather and will continue in the future too. Healthy bonding at home is like a strong backbone which keeps us in the pink of health because being healthy outside begins by being healthy inside.

Most importantly, don’t forget to support local businesses. You can also check out the GOQii Health Store within the app. We hope you will consider these suggestions once lockdown ends and life goes back to the way it was. Do leave your thoughts in the comments below. For more tips on immunity, health, fitness and wellness, check out Healthy Reads within the app or tune in to GOQii Play.

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10 Ways to Turn Quarantine Time into Quality Time

quarantine

It has been over a week of working from home, social distancing and self-isolation from the outer world! Is it getting boring for you? With another 21 days of lockdown in full effect, life might only get monotonous. Let’s break that routine. Let’s utilize this time to do something more fun, productive and refreshing!

Focusing on the positive, this lockdown might actually be a blessing in disguise for those who have been too busy with work to do anything else. With all the time you save by not traveling or not being able to invest in social gatherings, you can pursue a hobby you’ve always wanted to or do something fun!

10 Fun Things to do During Lockdown

  1. Read a Book: Are you an avid reader who would finish a novel over weekends? If busy work hours and long travel hours stopped you from doing that, now is your time to shine! Get cozy in a corner, sip some nice green tea and immerse yourself in a book you’ve wanted to read. If you want to begin reading, try Anna Karenina by Leo Tolstoy, The Adventures of Huckleberry Finn by Mark Twain or Madame Bovary by Gustave Flaubert.  
  2. Rearrange the Wardrobe: This is every mom’s dream come true! Clean the shelves, rearrange clothes and once this lockdown is over, you can even donate the ones you don’t need. Organize your cupboard now that you have the time.
  3. Workout at Home: With the work from home mandate, closed gyms and lockdown, we’re spending more time sitting than being active. Now is the best time for home workouts. If you’re not motivated to workout, then you can join the 30 Day Quarantine Burn Challenge on GOQii and earn some exciting rewards while getting fit! All you need to do is tune in to workout videos on GOQii Play for 30 days. There’s more info in the GOQii App.  
  4. Learn a New Hobby: Each one of us has always wanted to learn something or the other which could be painting, dancing, boxing, playing an instrument, cooking or may be as small as a headstand. You have all the time to explore these wonderful creative activities now! Utilise this bonus time to enhance your creativity skills.
  5. Grow Some Greens: Gardening is not only environment friendly but also a great stress buster. Go on and grow some organic vegetables to relish the nutrition at its best. If you want to begin growing your own microgreens, join Coach Arooshi Garg on GOQii Play as she has classes which are specific to growing microgreens!
  6. Sanitize Your Home: It is not only the hands that need sanitizing but everything that you touch as well. Wear your gloves and reach on to every corner of the house that you usually miss on due to lack of time. You can use a dettol spray to kill the germs around.
  7. Watch your Favourite Series: It’s time to catch up on the list of shows/movies you always wanted to watch. We do not suggest binge watching and eating as that can harm your health but planning your tasks everyday and having the entertainment slot for 30 minutes can be manageable.
  8. Plan Virtual Meets: Family and friends are always important. Social distancing needs to be followed strictly but we still can connect with our people over the phone, video calls, skype, etc. Make the most of the technology we have.
  9. Quality Time with Your Family: The busy routine of office and work at times keeps us away from family chit chats. Now you can sit together, talk to each other and recollect old memories. You have more time to spend with your spouse, eat food with your kids and play in the house with your siblings. If you have a pet, you can feed, groom and bathe him/her! This would boost your inner happiness for sure.
  10. Mediate: Stress levels are definitely high with the fear of increasing cases in our country. Be patient and calm. Indulge in some nice deep breathing sessions before sleep or practice Pranayama. It will help you stay positive and take decisions responsibly during emergencies. Join meditation and yoga sessions on GOQii Play for a better experience!

These are just a few ways in which you can utilize and make the most of this 21 day lockdown! Do you have some other activities planned? How are you spending your days? Let us know in the comments below!

#BeTheForce

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Social Distancing & What You Need To Do!

social distancingMissing out on your daily diet of social interactions? Feeling anxious and irritated about being cooped up at home? Well, we have no choice but to adhere to the directive that has been put out in the wake of the recent widespread and rapid outbreak of the Coronavirus infection across the world, including India.

As few states and cities across India confront the rapid spread of COVID-19 cases, doctors say that the next two weeks is the mitigation phase of the outbreak. The virus has already spread into our communities, so now, the idea is to mitigate or reduce the risk and damage from the disease.

Newspapers, TV channels and social media are abuzz with updates revolving around COVID-19. Schools, colleges, gyms, clubs and religious places of worship have been shut till the end of the month. Public gatherings have been banned and most businesses have asked their employees to work from home.

In the wake of all this, the buzzword doing the rounds is Social Distancing. A phrase that has never seen mention in normal course but since the past week, it has been drilled into our heads constantly, reminding us to maintain distance from one and all. Social Distancing is going to be the key phrase that is going to remain for the next few weeks to come.

What is Social Distancing?

In simple terms, it means maintain distance or avoid contact with another individual. In the current scenario, it refers to staying away from another individual so as to avoid catching the virus yourself and to also avoid passing it on.

According to the World Health Organisation (WHO), one should maintain at least 1 meter (3 feet) distance between yourself and anyone who is coughing or sneezing because when someone coughs or sneezes, they spray small liquid droplets from their nose or mouth which may contain the virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has been infected.

Lots of us might be relatively healthy or so think we are and hence feel that we might be able to withstand the rigors of an infection, but there is a concern about spreading it to vulnerable individuals and also the pressure it can put on our healthcare system if we are unable to stop the spread.

According to doctors and also directive by WHO, everyone has to practice social distancing as it helps to stop or slow the spread of infectious diseases. It means less contact between you and other people. Social distancing is critical at this point in time as COVID-19 is spreading fast and how.

It is spreading through:

  • Direct close contact with a person while they are infected or in the 24 hours before their symptoms appeared
  • Close contact with a person with a confirmed infection who coughs or sneezes
  • Touching objects or surfaces (such as door handles or tables) contaminated from a cough or sneeze from a person with confirmed infection, and then touching your mouth or face

According, to doctors staying home as much as possible, even if you believe you aren’t infected, is the type of altruistic decision that, when performed en masse, has the potential to slow the infection rate. When you maintain social distance as recommended, the harder it is for the virus to spread.

What Should One Do? 

It is all about getting back to simple actions that can help reduce the risk to you and others.

  • Staying away from people if you are sick. In the current COVID-19 scenario stay more than 1 meter from people). When at home and if you are sick, ensure you are inside your room – that is the most important thing you can do.
  • Practicing good hand and sneeze/cough hygiene
  • Washing your hands frequently with soap and water, before and after eating, and after going to the toilet
  • Cover your cough and sneeze, dispose of tissues, and use alcohol-based hand sanitizer, 
  • Regularly disinfect high touch surfaces, such as tables, kitchen floor, and tables and doorknobs
  • Increase ventilation in the home by opening windows or adjusting the air conditioning
  • Visit shops sparingly and buy more goods and services online
  • Consider whether outings and travel, both individual and family, are sensible and necessary

All these simple things if followed well during social distancing will help slow the spread of disease in the community. Think of this as an ethical and moral obligation towards our society and curb your activities, practice social distancing and substitute it with safer alternatives such as was video calls, skype, hangout meetings and calls instead of in-person meetings. Let us all work towards and support our Government and our doctors who are tirelessly working towards containing the spread of COVID-19.

For more information about the Coronavirus, building immunity and home workouts during social isolation or self-quarantine, visit GOQii Play. You can also purchase N95 Masks and sanitizers from the GOQii Health Store within the App.

#BeTheForce 

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Your Guide to a Happy Gut: Simple Ways to Beat Bloating, Acidity and Heartburn

Gut health The Big Question: Why should we view occasional episodes of bloating, acidity, and heartburn not merely as minor temporary inconveniences, but as direct warnings that our metabolic and gut ecosystems are off balance?

Our digestive system works quietly in the background every day breaking down food, absorbing nutrients and supporting countless functions that keep us healthy. So when symptoms like bloating, acidity or heartburn begin to appear, it’s easy to dismiss them as occasional inconveniences. However, recurring digestive discomfort can be your body’s way of telling you that something needs attention.

Your gut is home to trillions of microorganisms that influence digestion, metabolism and even immune function. In fact, a significant portion of the body’s immune cells are located within the Gut-Associated Lymphoid Tissue (GALT), highlighting the critical relationship between gut health and overall well-being. The good news? Small, consistent lifestyle changes can go a long way in supporting digestive health and reducing common gastrointestinal symptoms.

Why Do Bloating, Acidity and Heartburn Happen?

Digestive discomfort doesn’t usually have a single cause. Instead, it often results from a combination of dietary habits, lifestyle factors and underlying structural gut mechanics.

Bloating

Bloating typically occurs when excess gas builds up in the digestive tract. When digestion slows or certain carbohydrates aren’t fully broken down, gut bacteria ferment them, producing gas that leads to abdominal distress. Common contributors include:

  • Eating too quickly or overeating
  • Chronic constipation
  • Carbonated beverages
  • Food intolerances or sudden changes in gut microflora

Acidity and Heartburn

Heartburn occurs when stomach contents flow back into the esophagus, irritating its delicate mucosal lining. This often happens when the Lower Esophageal Sphincter (LES)—the muscle that acts as a structural valve between the stomach and esophagus—relaxes inappropriately or becomes weak under stress. Common triggers include:

  • Large, calorie-dense meals
  • Lying down soon after eating
  • Fatty, deeply fried, or overly spicy foods
  • Excess caffeine, smoking, or chronic stress

⚠️ Clinical Note: If heartburn occurs frequently (more than twice a week), it may indicate Gastroesophageal Reflux Disease (GERD) and should be formally evaluated by a healthcare professional.

9 Natural Ways to Support a Healthy Gut

  1. Fennel Seeds (Saunf)

Fennel seeds have a long history of traditional use to support digestion. They contain anethole, a natural volatile compound with documented antispasmodic properties. Anethole helps relax the smooth digestive muscles of the intestinal tract, helping release trapped gas and ease post-meal bloating.

  • How to use: Chew a teaspoon of raw fennel seeds thoroughly after major meals, or steep them in warm water to make a soothing tea.

  1. Basil Seeds (Sabja)

When soaked, basil seeds absorb water rapidly and form a cooling, gel-like coating exceptionally rich in soluble mucilage fiber. This fiber matrix supports optimal intestinal hydration, improves bowel regularity, and promotes smooth digestive transitions.

  • How to use: Soak basil seeds in water for 2–3 hours before adding them to your drinking water, morning smoothies, or probiotic yogurt.

  1. Fenugreek Seeds (Methi)

Fenugreek seeds are loaded with soluble fiber and natural antioxidants that support regular bowel movements. They form a protective layer over irritated stomach linings, helping to soothe mild digestive discomfort.

  • How to use: Soak one teaspoon of fenugreek seeds in a cup of water overnight, and consume the seeds and the water the following morning.

⚠️ Caution: Individuals who are pregnant or taking medications for diabetes or blood thinning should consult their healthcare provider before consuming fenugreek regularly.

  1. Therapeutic Ginger and Lemon Water

Ginger contains powerful, naturally occurring compounds such as gingerol, which accelerates gastric emptying and supports normal stomach motility, helping to reduce nausea and heaviness. While lemon itself does not directly neutralize stomach acid, a warm dilution works beautifully to refresh the palate and stimulate digestive pathways after heavy meals.

  • The Destructive Autopilot Loop: Overeating / Fast Eating ⇒ Delayed Gastric Emptying ⇒ Bacterial Fermentation ⇒ Trapped Gas & Severe Bloating.
  • The Mindful Alternative Loop: Warm Ginger Lemon Water ⇒ Accelerated Stomach Motility ⇒ Stimulated Salivary Secretions ⇒ Light, Comfortable Digestion.
  • How to use: Add one teaspoon each of fresh ginger juice and lemon juice to a glass of lukewarm water post-meals.

  1. Raw Apple Cider Vinegar (ACV)

Some individuals report noticeable relief from digestive discomfort after consuming diluted apple cider vinegar before meals. Many episodes of mild heartburn are actually caused by low stomach acid rather than excess acid; raw ACV helps optimize the stomach’s pH environment to stimulate proper acid secretion.

  • How to use: If well-tolerated, dilute one tablespoon of raw ACV with “The Mother” in approximately 300 ml of water before your largest meal.

⚠️ Caution: Discontinue use immediately if ACV consistently aggravates your symptoms, and never consume it undiluted, as it can irritate the esophagus and erode tooth enamel.

  1. Stay Well Hydrated

Water is the foundational medium for all human digestion. It plays a vital role by helping dissolve essential nutrients, supporting structural bowel movements, and maintaining a healthy stool consistency. Aim for approximately 2–2.5 liters of clean water daily, adjusting your intake upwards based on local climate fluctuations and physical activity levels.

  1. Fill Half Your Plate with Vegetables

Vegetables and whole fruits provide dietary fiber that acts as a vital prebiotic to nourish beneficial gut bacteria. These microbes ferment the fiber to produce Short-Chain Fatty Acids (SCFAs), such as butyrate, which help maintain the integrity of the intestinal barrier and lower systemic inflammation. Choose a vibrant variety of seasonal vegetables and whole fruits rather than drinking strained juices.

  1. Move Your Body Every Day

Regular physical activity stimulates the enteric nervous system and encourages normal bowel motility (peristalsis), drastically reducing the likelihood of chronic constipation. Aim for at least 30–45 minutes of moderate activity such as brisk walking, cycling, yoga, or swimming on most days of the week.

  1. Cut Back on Ultra-Processed Foods

Diets high in added sugars, refined white flour (maida), and industrial trans-fats have been systematically associated with negative changes in the gut microbiome (dysbiosis) and increased intestinal inflammation. Whenever possible, swap out packaged goods for unrefined whole grains, fresh produce, nuts, seeds, legumes, and healthy fats.

Everyday Habits That Protect Your Gut

Alongside healthy food choices, practicing mindful lifestyle habits can improve your baseline digestion:

  • The Destracted Eating Loop: Digital Screen Scrolling ⇒ Rapid Swallowing ⇒ Air Ingestion ⇒ Bloating.
  • The Mindful Eating Loop: Screen-Free Table ⇒ Thorough Chewing ⇒ Salivary Amylase Mix ⇒ Easy Nutrient Absorption.
  • Protect the Sleep Window: Secure 7–9 hours of quality sleep each night and finish your final meal 2–3 hours before bedtime to allow the gut lining to rest and repair.
  • Manage Stress: High mental stress floods the body with cortisol, which downregulates blood flow to the gut. Dedicate a few minutes daily to deep breathing, yoga, or meditation.

Common Digestive Symptoms and Lifestyle Measures

Symptom Common Contributors Targeted Lifestyle Measure
Bloating Eating quickly, overeating, carbonated drinks, gas-producing foods. Chew thoroughly, stay hydrated, take a light walk after meals.
Heartburn Large meals, lying down post-eating, spicy foods, high chronic stress. Eat smaller portions, keep dinner light, finish meals 3 hours before sleep.
Constipation Low dietary fiber, dehydration, prolonged sitting. Increase fiber gradually, drink 2–2.5L water, move for 30–45 minutes daily.

When Should You See a Doctor?

Occasional digestive discomfort is common. However, you should seek professional medical advice immediately if you experience any of the following warning signs:

  • Heartburn occurring more than twice a week
  • Difficulty or pain when swallowing (dysphagia)
  • Blood in vomit or stool, or persistent black stools
  • Chronic, unexplained weight loss or severe abdominal pain
  • Gastrointestinal symptoms lasting longer than 2 to 3 weeks despite positive lifestyle adjustments

A happy, healthy gut is built through consistent everyday habits rather than quick-fix supplement trends. While occasional bloating, acidity, or heartburn can happen to anyone, persistent symptoms deserve mindful attention. Eating a balanced whole-food diet, staying physically active, protecting your sleep, managing chronic stress, and maintaining good hydration all work seamlessly together to support healthy digestion and a thriving gut microbiome. Listening to your body—and responding with conscious choices—is the simplest investment you can make in your long-term health span!

Pro Tip: Building healthy routines becomes effortless when you can track them consistently. Use the GOQii App to log your meals, water intake, physical activity minutes, and digestive symptoms. Your GOQii Personalised Health Coach can help you identify hidden patterns, recommend practical lifestyle modifications, and guide you toward sustainable habits that support better long-term digestive health!

Frequently Asked Questions (FAQs)

  1. Why is gut health considered so vital for my overall health?

Your gut is responsible for breaking down food, absorbing nutrients, and eliminating metabolic waste. Furthermore, because a vast majority of your body’s immune cells reside in the Gut-Associated Lymphoid Tissue (GALT) along the intestinal walls, a balanced gut microbiome is directly associated with strong immunity, stable metabolic health, reduced systemic inflammation, and positive mental well-being through the gut-brain axis.

  1. Can fennel seeds genuinely help reduce abdominal bloating?

Yes. Fennel seeds contain a primary bioactive compound called anethole, which possesses documented antispasmodic properties. Anethole acts as a natural muscle relaxant for the smooth walls of the digestive tract. By reducing intestinal spasms, it allows trapped gas to dissipate smoothly, relieving immediate bloating and cramping after heavy meals.

  1. Is apple cider vinegar universally effective for treating heartburn?

Scientific evidence supporting the routine use of ACV for heartburn remains limited. While some individuals with low stomach acid find relief by taking diluted ACV before meals to optimize their stomach’s pH, others with active ulcers or high acid levels may find their symptoms worsen. Always dilute ACV extensively and discontinue use immediately if it increases your discomfort.

  1. How does regular exercise actively improve daily digestion?

Engaging in regular physical activity increases blood flow to your internal organs and stimulates the enteric nervous system. This mechanical movement encourages regular, wave-like muscular contractions (peristalsis) within your colon, which naturally moves waste material through the digestive tract smoothly and prevents chronic constipation.

#BeTheForce

Disclaimer: This article is intended for educational and informational purposes only and should not be considered medical advice. It is not a substitute for professional diagnosis, treatment, or personalized healthcare recommendations. If you have persistent digestive symptoms or an existing gastrointestinal condition, consult a qualified healthcare professional before making significant dietary or lifestyle changes.

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