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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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The Science of Power Naps: How Long is Too Long?

It’s 3 pm, lunch is settling, and your eyelids feel heavy. A short nap can be one of the simplest ways to get through that slump. But anyone who has “just closed their eyes for a bit” and woken up an hour later, foggy and grumpy, knows that naps can backfire.

The difference comes down mostly to length and timing. Here’s what the research says about how long to nap, when to do it, and when frequent long naps may be a sign of something worth checking.

At a glance

  • Aim for 10–20 minutes. Short naps boost alertness with little grogginess afterwards. In one lab study, a 10-minute nap gave the quickest benefit.
  • Nap in the early afternoon. Napping after about 3 pm can make it harder to sleep at night.
  • Longer isn’t better. Naps of 30 minutes or more are more likely to leave you groggy (“sleep inertia”) for a while after waking.
  • Regular naps over an hour are linked with health risks. Large reviews link them with higher rates of heart disease, metabolic problems and early death, although they don’t prove that the naps are the cause.
  • Naps don’t replace night-time sleep. If you need a nap every day, look at your night-time sleep first.
  • Feeling very sleepy despite a full night’s sleep? Speak to a doctor. It can be a sign of a sleep disorder such as sleep apnoea.

What happens in your brain when you nap

Why you feel sleepy in the afternoon

That early-afternoon slump isn’t only about a heavy lunch. Your body clock has a natural dip in alertness around 1–3 pm, and it’s stronger if you slept badly the night before. A very large lunch may add to the drowsiness, and many people find a lighter, balanced lunch keeps them more alert.

Sleep happens in stages

When you fall asleep, your brain moves through different stages of sleep:

  • Light sleep (N1 and N2): the first few minutes are very light sleep, followed by stage 2, which typically lasts 10–25 minutes. Waking from these stages is fairly easy.
  • Deep sleep (N3): this follows, and it’s much harder to wake from.
  • REM sleep: the dreaming stage, which usually comes later.

A full cycle through these stages takes about 90 minutes on average.

Why length matters: sleep inertia

Wake up during deep sleep and you’re likely to feel groggy, slow and disoriented for a while. This is called sleep inertia. According to the Mayo Clinic, it usually wears off within about 35 minutes, but that’s long enough to spoil the point of a nap if you have a meeting or need to drive.

That’s the whole logic of the power nap: sleep long enough to get the benefit of light sleep, but wake up before you sink into deep sleep.

How long should a power nap be?

One of the best-known studies on nap length comes from Flinders University in Australia. Researchers restricted 24 healthy young adults to about five hours’ sleep, then compared afternoon naps of 5, 10, 20 and 30 minutes. As one summary of the study reports:

  • 5 minutes gave few benefits compared with no nap.
  • 10 minutes gave immediate improvements in alertness and performance, with some benefits lasting up to about 155 minutes.
  • 20 minutes also helped, but the improvements only showed up about 35 minutes after waking.
  • 30 minutes caused a period of grogginess and poorer performance straight after waking, before the benefits kicked in.

The researchers concluded that the 10-minute nap was the most effective of the lengths they tested. Most health organisations suggest a similar window: the Mayo Clinic describes 20–30 minutes as ideal, noting that longer naps are more likely to leave you groggy.

Nap lengths compared

Nap length What to expect Best for
10–20 minutes Mostly light sleep; quick boost in alertness with little or no grogginess A workday slump, before driving (after pulling over safely), studying
30–60 minutes More likely to reach deep sleep; often groggy for a while after waking Rarely ideal; leave time to wake up properly before anything demanding
About 90 minutes Roughly one full sleep cycle, so you may wake from lighter sleep; more likely to affect night-time sleep Occasionally, when you’re seriously short of sleep, such as before a night shift
Regularly over 60 minutes Linked in studies with higher health risks (see below) Worth discussing with a doctor if it’s a daily need

These are general guides. Some people wake refreshed after 30 minutes; others feel foggy after 15. Notice what works for you, and keep it short if you’re unsure.

The benefits of a short nap

A well-timed short nap won’t make up for weeks of poor sleep, but it can help in the moment. According to the Mayo Clinic, naps can:

  • reduce tiredness and improve alertness
  • lift your mood and help you relax
  • support performance, including reaction time and memory

What the research shows

  • Alertness on the job: in a well-known NASA study in the 1990s, long-haul pilots who were allowed a planned nap in the cockpit while colleagues flew showed up to 54% better alertness and up to 34% better job performance than pilots who didn’t nap. The pilots had a 40-minute rest opportunity, and the naps behind these results lasted about 26 minutes. These are best-case figures from a specific setting, but they show why some workplaces build in planned rest.
  • Sleepy driving: in a driving-simulator study at Loughborough University in the UK, sleepy drivers who had caffeine followed by a 15-minute nap had far fewer sleep-related incidents than with caffeine alone, even when they didn’t fully fall asleep. If you feel drowsy while driving, the safest choice is always to stop somewhere safe and rest.
  • Brain health: a 2023 UK Biobank study from University College London found that people genetically more likely to nap habitually had slightly larger total brain volume. The effect was modest and needs confirming, and the study didn’t look at nap length, so it isn’t a reason to start napping if you don’t need to.

What about a “coffee nap”?

Caffeine takes a little while to kick in, so some people drink a cup of coffee or tea and then nap for 15–20 minutes, aiming to wake just as it starts working. The driving study above suggests the combination can work well for sleepy people. If you try it, keep it to the early afternoon so the caffeine doesn’t disturb your night-time sleep, and skip it if caffeine makes you jittery or you’ve been advised to limit it.

How long is too long? When naps may be a warning sign

Short naps appear harmless for most people. Long, regular naps are a different story.

  • A 2020 analysis presented at the European Society of Cardiology Congress pooled more than 20 studies with over 313,000 people. Naps longer than 60 minutes were linked with a 30% higher risk of death from any cause and a 34% higher risk of cardiovascular disease compared with not napping. Naps under an hour weren’t linked with heart disease.
  • An earlier analysis of 21 studies and over 307,000 people from Asia and the West found a J-shaped link between nap length and metabolic syndrome: no increased risk below about 40 minutes, but rising risk with longer naps.

These studies show associations, not cause and effect. Long daytime naps may simply be a marker of something else going on, such as poor night-time sleep, an undiagnosed sleep disorder, depression or another health condition. That’s exactly why they’re worth paying attention to.

Naps and night-time sleep

Short naps rarely affect night-time sleep. But long or late naps can make it harder to fall asleep at night, especially if you already have insomnia. The NHS advises people with insomnia to avoid napping during the day. If you struggle to sleep at night, try cutting out daytime naps for a couple of weeks and see whether your night-time sleep improves.

When to see a doctor

Speak to your doctor if:

  • you need to nap more than usual, or feel sleepy during the day even after a full night’s sleep
  • you snore loudly, or someone has noticed your breathing stop and start or you gasp or choke during sleep. These are signs of sleep apnoea, which also causes daytime tiredness, poor concentration and morning headaches
  • you fall asleep at unexpected times, such as during conversations or at the wheel
  • daytime sleepiness started after beginning a new medicine

Untreated sleep apnoea and excessive sleepiness increase the risk of accidents, including on the road, so it’s worth getting checked rather than relying on naps to cope.

How to take a better power nap

  1. Time it right. Aim for early afternoon, roughly between 1 pm and 3 pm, when your natural dip in alertness happens. The Mayo Clinic notes that napping after 3 pm can get in the way of night-time sleep.
  2. Set an alarm. Most people take a few minutes to drop off, so set an alarm for about 20 minutes to get 10–20 minutes of actual sleep.
  3. Make it easy to switch off. A quiet, dark, comfortably cool spot helps. At work, an eye mask, earplugs or noise-cancelling headphones can turn a reclined chair into a nap spot.
  4. Don’t worry if you don’t fall asleep. Simply lying still with your eyes closed for 10–15 minutes can still feel restful.
  5. Wake up properly before anything demanding. Give yourself a few minutes to get moving: stand up, splash water on your face, step into daylight or take a short walk. Avoid driving or any task needing quick reactions until you feel fully alert.
  6. Watch the caffeine clock. If you have tea or coffee with your nap, keep it to the early afternoon. The NHS advises avoiding tea and coffee for at least six hours before bed.
  7. Mind your lunch. A balanced, not-too-heavy lunch can make the afternoon slump easier to manage. Our meal-prep guide has lunch ideas that keep you going through the afternoon.

If you work shifts

Shift work disrupts your body clock, and planned naps can help. A nap before a night shift, or a short nap during a break if your workplace allows it, can improve alertness. If you’re very sleepy after a night shift, consider a short nap or other transport before driving home.

If you don’t nap at all

That’s fine. Napping isn’t essential if you sleep well at night and feel alert during the day, and the studies above give no reason for non-nappers to start. Some people simply can’t sleep during the day, and that’s normal too.

The bottom line

For most people, the best power nap is short and early: 10–20 minutes, sometime between lunch and 3 pm. That’s enough to sharpen your focus and lift your mood without leaving you groggy or stealing your night-time sleep. Long naps are a different matter. If you regularly need an hour or more in the day, treat it as a signal to look at your night-time sleep, and to talk to a doctor if the tiredness doesn’t add up.

Pro Tip: Use the GOQii App to track your sleep and see how naps, caffeine and bedtimes affect your nights. Your GOQii Personalised Health Coach can help you build a sleep routine that keeps you alert through the day, with or without a nap.

Frequently asked questions

How long should a power nap be?

For most adults, 10–20 minutes of sleep is ideal. In one study, a 10-minute nap gave immediate improvements in alertness that lasted up to about two and a half hours. Longer naps are more likely to leave you feeling groggy.

Is a 1-hour nap too long?

Occasionally, it’s fine if you’re very short of sleep, but expect to feel groggy for a while afterwards. Regular naps of an hour or more have been linked in studies with higher risks of heart disease and metabolic problems, so if you need long naps often, check your night-time sleep and speak to a doctor.

What is the best time to take a nap?

Early afternoon, roughly between 1 pm and 3 pm, when alertness naturally dips. Napping after 3 pm can make it harder to fall asleep at night.

Why do I feel worse after a nap?

You probably woke from deep sleep, which causes “sleep inertia”: grogginess that usually passes within about 35 minutes. Keeping naps under 20 minutes helps you wake from lighter sleep.

Do naps make up for lost sleep at night?

Only partly. A short nap can improve alertness for a few hours, but it doesn’t replace a full night’s sleep. Most adults need 7 or more hours of sleep a night.

Does a coffee nap work?

It can. In a driving-simulator study, sleepy drivers who had caffeine followed by a 15-minute nap had far fewer sleep-related incidents than with caffeine alone. Keep it to the early afternoon so the caffeine doesn’t affect your night-time sleep.

Is it bad to need a nap every day?

Not necessarily. Many people enjoy a short daily nap. But if you feel very sleepy every day despite sleeping 7–9 hours, snore loudly or fall asleep at unexpected times, speak to a doctor, as this can be a sign of a sleep disorder such as sleep apnoea.

#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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7 Reasons Why Pulses Are Good For You!

Pulses are one of the healthiest, cheapest and most versatile foods in the Indian kitchen. A daily bowl of dal, chana or rajma adds protein, fibre and key minerals to your diet, and research links regular pulse eating to lower cholesterol and better blood sugar control.

Pulses are the dried, edible seeds of legume plants: lentils (masoor), pigeon peas (toor or arhar), chickpeas (chana), mung beans (moong), black gram (urad), kidney beans (rajma) and cowpeas (lobia), among others. Most Indian homes already eat them every day. Here are seven reasons to keep them on your plate, and to eat a little more.

Pulses at a glance

  • Protein-rich: pulses contain about 20–25% protein, two to three times more than cereals.
  • Good for your heart: about one serving a day lowered LDL (“bad”) cholesterol by around 5% in trials.
  • Steadier blood sugar: in people with diabetes, diets richer in pulses modestly improved long-term blood sugar control.
  • Better together: dal with rice or roti gives better-quality protein than either alone.
  • Cheap, long-lasting and kind to the soil: dried pulses keep for months and need little fertiliser to grow.

7 reasons pulses are good for you

  1. 1. They’re one of the best sources of plant protein

    Pulses contain about 20–25% protein, two to three times more than cereals, according to the UN Food and Agriculture Organization (FAO). For the many Indians who eat little or no meat, dal, chana and rajma are often the main source of protein in the day.

    That makes them useful at every age: for growing children, for women’s higher iron and folate needs, especially in pregnancy, and for older adults who need enough protein to protect their muscles.

    2. They’re packed with fibre and minerals

    Pulses are a good source of fibre and of iron, magnesium, potassium, phosphorus, zinc and B vitamins such as folate. Fibre keeps digestion regular and helps you feel full for longer, which can make it easier to manage your weight.

    For more on how fibre supports digestion and heart health, see our guide to high-fibre foods.

    Tip: eat iron-rich pulses with a source of vitamin C, such as lemon on your chana or tomatoes in your dal, to help your body absorb the iron.

    3. They’re good for your heart

    Pulses are naturally low in fat and contain almost no saturated fat. A review of 26 trials found that eating about one serving of pulses a day (around 130 g) lowered LDL (“bad”) cholesterol by about 5% compared with similar diets without pulses. That’s a modest but meaningful change from a simple food swap.

    To keep the benefit, watch the extras: a heavy tadka of ghee, or cream in dal makhani, adds the saturated fat that pulses themselves don’t have.

    4. They help keep blood sugar steady

    Pulses release their energy slowly. In a review of 41 trials, diets that included more pulses gave a modest improvement in long-term blood sugar control, lowering HbA1c by about 0.5%. In a three-month trial in 121 adults with type 2 diabetes, adding about one cup of legumes a day lowered HbA1c by 0.5% and systolic blood pressure by 4.5 mm Hg more than a wheat-fibre diet.

    Pulses aren’t a treatment for diabetes, but they are a smart swap for some of the refined rice, maida or sweets on your plate. Keep taking any medicines you’ve been prescribed.

    5. They make your grains more nutritious

    Pulses and cereals have different strengths in their protein. Eaten together, as in dal-chawal, rajma-rice, khichdi or idli-sambar, the protein quality of the meal improves. Traditional Indian meals got this right long before nutrition science explained why.

    6. They’re affordable and keep for months

    Pulses are among the cheapest sources of protein you can buy. Because they are dried seeds, they store well for months in an airtight container, so there is little waste. Keep a few different kinds in the kitchen, and you always have a quick, nourishing meal to hand.

    7. They’re good for the planet

    Pulse plants work with soil bacteria to take nitrogen from the air and turn it into a form plants can use. This improves soil fertility and reduces the need for synthetic fertiliser, which takes a lot of energy to make. Choosing pulses more often is a small, practical way to eat more sustainably.

Common Indian pulses and how to use them

Eating a mix of pulses through the week gives you a wider range of nutrients and keeps meals interesting.

Pulse Also called Easy ways to eat it Cooking note
Moong (whole or split) Green gram Moong dal, khichdi, chilla, sprouts Quick to cook and usually the easiest to digest
Masoor Red lentil Masoor dal, soups Split masoor cooks in 15–20 minutes without soaking
Toor Arhar, pigeon pea Everyday dal, sambar A staple dal across much of India
Chana Bengal gram, chickpea Chole, roasted chana, sundal, besan chilla Soak whole chana overnight before cooking
Rajma Kidney beans Rajma-chawal, salads, wraps Soak overnight and boil until fully soft: undercooked kidney beans can make you ill
Urad Black gram Idli, dosa, dal makhani Fermented batters (idli, dosa) are gentle on the stomach
Lobia Cowpea, black-eyed pea Lobia curry, salads Soak for a few hours to cut cooking time

How much should you eat?

The ICMR–National Institute of Nutrition’s My Plate for the Day suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. In practice, that is roughly one to two bowls of dal, chana or rajma spread across the day.

Easy ways to eat more pulses

  • Make dal a daily habit at lunch or dinner, and make it a little thicker than usual.
  • Start the day with pulses: moong dal chilla, besan chilla, idli, dosa or a sprouts salad.
  • Snack on them: roasted chana, a bowl of sundal, or other quick, healthy snacks.
  • Pack them for work: rajma or chole bowls and sprouts chaat keep well, as our meal-prep guide
  • Add them to what you already cook: a handful of chana in pulao, moong in upma, or lobia in a vegetable curry.

Gas and bloating: how to make pulses easier to digest

The most common reason people avoid pulses is wind. Pulses contain fermentable carbohydrates (oligosaccharides such as raffinose) that our small intestine can’t break down, so gut bacteria ferment them further along. That is part of why they feed a healthy gut, and also why a large bowl after weeks without them can leave you uncomfortable.

A few simple habits help most people:

  • Soak whole pulses. Soak rajma, chana, lobia and whole urad for 8–12 hours (overnight), then discard the soaking water and cook in fresh water. Soaking draws out some of the gas-forming sugars.
  • Cook them thoroughly. Pressure-cook until soft. Undercooked pulses are harder to digest, and raw or undercooked rajma can make you ill (see the table above).
  • Start small and build up. If you rarely eat pulses, begin with a small katori a day and increase over two to three weeks. Many people find their gut adapts.
  • Begin with the gentler dals. Split, husked dals such as moong and masoor are usually easier on the stomach than whole beans.
  • Use traditional tempering. Hing (asafoetida), jeera, ginger and ajwain are classic additions to dal. Evidence that they reduce gas is limited, but they make pulses tastier and many people find them helpful.
  • Drink enough water as you increase fibre, and spread pulses across meals rather than eating a large amount at once.

Who should take care

Pulses suit most people, but a few groups should check with a doctor or dietitian about how much and which kinds to eat:

  • Chronic kidney disease: pulses contain potassium and phosphorus, which some people with kidney disease need to limit. Your renal team can advise on portions and preparation.
  • Irritable bowel syndrome (IBS): many pulses are high in FODMAPs, which can trigger symptoms. A dietitian can help you find the types and portions you tolerate rather than cutting them out completely.
  • Gout or high uric acid: follow the advice of your doctor about your overall diet. Plant sources of purines appear to be less of a concern than meat and seafood, but individual advice matters.
  • Persistent or severe digestive symptoms: ongoing pain, bloating, changes in bowel habit or weight loss are worth a medical check-up rather than simply avoiding foods.

The bottom line

Pulses are one of the most useful foods in the Indian kitchen: affordable, filling, rich in protein and fibre, and backed by good evidence for heart health and blood sugar control. You don’t need anything exotic. A katori of well-cooked dal, a bowl of rajma or chana, or a handful of roasted chana as a snack, eaten most days alongside vegetables and whole grains, is a simple habit that adds up over time.

Pro Tip: Use the GOQii App to log your meals and see how often pulses actually make it onto your plate across the week. Your GOQii Personalised Health Coach can help you work more dals and beans into meals you already enjoy, and adjust portions to suit your goals.

Frequently asked questions

Are pulses and legumes the same thing?

Not quite. Legumes are all plants in the pea family, including peanuts, soybeans and fresh green peas. Pulses are the dried, edible seeds of legumes, such as lentils, dried beans, chickpeas and dried peas. In India, most dals are pulses.

Are pulses a good source of protein for vegetarians?

Yes. Dried pulses are roughly 20–25% protein by weight, about twice as much as most cereals. Eating them with rice, roti or millets gives a more complete mix of amino acids, which is why dal–chawal and rajma–chawal work so well together.

How much dal should I eat a day?

The ICMR–National Institute of Nutrition suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. That is roughly one to two bowls of dal, chana or rajma spread across the day. Your needs may differ depending on your age, activity and health.

Are pulses good for people with diabetes?

Pulses are a sensible choice for most people with diabetes. They are high in fibre, digest slowly and have a low glycaemic index, and studies have linked regular intake with modest improvements in blood sugar control. Watch the portion of rice or roti eaten with them, and talk to your doctor or dietitian about a plan that suits you.

Why do pulses cause gas, and how can I reduce it?

Pulses contain fermentable sugars that gut bacteria break down, producing gas. Soaking whole pulses and discarding the water, cooking them thoroughly, starting with small portions and choosing gentler dals like moong can help.

Which dal is easiest to digest?

Split, husked moong dal is generally considered the easiest to digest, which is why it is often used in khichdi for people who are unwell. Masoor dal is also fairly light. Whole beans such as rajma and chana tend to be heavier.

Can I eat pulses every day?

For most healthy people, yes. Eating pulses daily is an easy way to add protein and fibre. If you have kidney disease, IBS, gout or another condition that affects your diet, ask your doctor or dietitian how much is right for you.

#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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Dussehra 2026: 10 Unhealthy Habits to Leave Behind

This Dussehra, on Tuesday 20 October 2026, as Ravana’s effigy burns, pick one unhealthy habit to leave behind as well.

Dussehra, or Vijayadashami, marks the victory of good over evil: Lord Rama’s triumph over Ravana and, in many parts of India, Goddess Durga’s victory over Mahishasura. It comes at the end of nine days of Navratri, and for many families it is a day of puja, Ravan Dahan, shared meals and fresh starts.

Ravana is often shown with ten heads. In that spirit, here are ten everyday habits that quietly hold our health back, with a simple swap for each, plus practical tips for coming off the Navratri fast, enjoying festive food and staying safe at Ravan Dahan.

Dussehra at a glance

  • Dussehra 2026 falls on Tuesday 20 October, the day after the nine nights of Navratri.
  • Pick one habit, not ten. Small, steady changes last longer than big festive resolutions.
  • Break your fast gently. Start with water, fruit and light, home-cooked food before heavier dishes.
  • Enjoy the sweets, in smaller portions. Share, savour and balance them with lighter meals.
  • Take care at Ravan Dahan. Keep a safe distance, and if you have asthma or a lung condition, avoid the smoke and carry your inhaler.

10 habits to leave behind this Dussehra

One for each of Ravana’s ten heads. You don’t need to tackle them all. Pick the one that matters most to you and start there.

1. Sitting for hours at a stretch

Long, unbroken sitting is linked to poorer health, and the WHO advises that everyone should limit time spent sedentary.

Swap: stand up and move for a few minutes every 30–60 minutes, and try a few simple office workouts through the day.

2. Not moving enough

The WHO recommends at least 150 minutes of moderate activity a week for adults, plus muscle-strengthening exercise.

Swap: a 30-minute brisk walk five days a week gets you there. Garba and dandiya count too.

3. Extra sugar in your chai and drinks

Sweetened chai, packaged juices and soft drinks add up fast. High sugar intake is also a major driver of fatty liver, now very common in India.

Swap: cut the sugar in your chai by half a spoon each week, and choose water, buttermilk or nimbu pani without sugar.

4. Too much salt

Pickles, papad, namkeen and restaurant food push salt intake well above the WHO’s limit of less than 5 g a day, raising the risk of high blood pressure.

Swap: taste before you add salt, and keep pickles and papad to an occasional treat.

5. Too few fruits and vegetables

The WHO recommends at least 400 g of fruit and vegetables a day, about five portions.

Swap: fill half your plate with sabzi or salad at lunch and dinner, and have one fruit as a snack.

6. Fried and packaged snacks as everyday food

Namkeen, chips and biscuits are easy to eat without noticing, and they are high in salt, sugar or fat.

Swap: keep roasted chana, nuts, makhana or fruit within reach for the 4 pm hunger.

7. Late nights and short sleep

Regular short sleep affects your mood, focus and appetite, and is linked to weight gain.

Swap: set a regular bedtime, and put your phone away 30 minutes before it.

8. Letting stress run unchecked

Ongoing stress affects sleep and blood pressure, and often pushes us towards unhealthy food.

Swap: try 5 minutes of slow breathing, a short walk or a call with a friend when the day gets heavy.

9. Tobacco and too much alcohol

Tobacco kills more than 7 million people a year worldwide, and both smoked and chewed tobacco cause serious harm. Alcohol adds to the risk of liver disease, high blood pressure and some cancers.

Swap: if you use tobacco, make Dussehra your quit date. Counselling and medication can more than double your chance of quitting, so ask your doctor or call India’s free National Tobacco Quitline on 1800-11-2356 (8 am to 8 pm, closed Mondays). If you drink, set alcohol-free days each week.

10. Skipping health check-ups

High blood pressure, diabetes and fatty liver often cause no symptoms for years.

Swap: book a basic check-up this month, covering blood pressure, blood sugar, cholesterol and a liver function test, especially if you’re over 30 or have a family history.

Breaking the Navratri fast gently

After nine days of fasting or eating only vrat foods, your body is used to smaller, simpler meals. Jumping straight to a heavy, fried festive lunch can leave you bloated and uncomfortable.

  • Start with water. Drink a glass of water, coconut water or nimbu pani without much sugar.
  • Begin light. Fruit, a bowl of curd, khichdi, moong dal, or a simple vegetable with roti are easy first meals.
  • Add protein early. Many fasting days are low in protein. Dal, paneer, curd, eggs or sprouts help you feel steady.
  • Bring back grains gradually. Have a normal portion of roti or rice, not a double one.
  • Save the rich dishes for later in the day, and keep portions small.

If you have diabetes, take medicines that affect blood sugar, or are pregnant, check with your doctor about safe fasting and breaking the fast, as large swings in meals can affect blood sugar.

Enjoying festive food without overdoing it

Dussehra is a time for jalebi, fafda, kheer and family meals. You don’t need to skip them, just enjoy them with a little thought.

  • Eat a proper meal before you go visiting. Arriving hungry makes it easy to fill up on sweets and fried snacks.
  • Pick your favourite and skip the rest. One jalebi or one piece of mithai you really love beats a little of everything.
  • Share sweets. Split a portion, or take a small piece.
  • Balance the day. If lunch is heavy, keep dinner light: dal, sabzi and roti, or khichdi.
  • Gift healthier. Dry fruit, roasted nuts, fresh fruit baskets or homemade laddoos with less sugar make thoughtful gifts.
  • Keep moving. A family walk after the festive meal is good for digestion and for spending time together.

Staying safe at Ravan Dahan

Watching Ravana’s effigy burn is a highlight of the day, but the fireworks, smoke and crowds bring some real risks.

  • Keep a safe distance from the effigy and fireworks, and follow barriers and volunteers’ instructions. Keep children close and hold their hands in crowds.
  • Wear cotton clothes, not loose synthetic ones that catch fire easily.
  • Avoid the smoke if you have asthma or a lung condition. A pulmonologist quoted by ETV Bharat notes that even brief exposure can set off symptoms. Watch from upwind or further back, wear an N95 mask, and keep your reliever inhaler with you.
  • Keep taking your regular medicines, including preventer inhalers, even if you feel fine.
  • For minor burns, hold the area under cool running water for 20 minutes, and don’t put creams, oil, butter or toothpaste on it. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.
  • Plan your way home before the crowd starts to leave, especially with children or older relatives.

The bottom line

Dussehra celebrates good winning over evil, and it’s a natural moment for a fresh start. You don’t need to change everything at once. Pick one habit from the ten, make one simple swap, and keep it going until Diwali and beyond. Enjoy the festivities, break your fast gently, and stay safe around the fire and smoke.

Pro Tip: Choose your one habit and track it in the GOQii App, whether that’s steps, sleep, water or sugar in your chai. Your GOQii Personalised Health Coach can help you turn this Dussehra’s resolution into a habit that lasts.

Frequently Asked Questions (FAQs)

  1. When is Dussehra in 2026?

Dussehra, also called Vijayadashami, falls on Tuesday 20 October 2026, the day after the nine nights of Navratri.

  1. What does Dussehra celebrate?

It marks the victory of good over evil, remembering Lord Rama’s victory over Ravana and, in many regions, Goddess Durga’s victory over Mahishasura.

  1. What should I eat after the Navratri fast?

Start light: water or coconut water, fruit, curd, khichdi, moong dal or a simple sabzi with roti. Add protein early, and save rich, fried dishes for later in the day in small portions.

  1. How can I enjoy festive sweets without overeating?

Eat a proper meal before visiting, choose the one sweet you love most, share portions, and keep the next meal light. A family walk after the meal also helps.

  1. Is the smoke from Ravan Dahan harmful?

Smoke from burning effigies and fireworks can irritate the lungs, and even brief exposure can trigger symptoms in people with asthma or other lung conditions. Watch from a distance and upwind, wear an N95 mask if you are sensitive, and carry any inhaler you use.

  1. What should I do for a minor burn?

Hold it under cool running water for 20 minutes, and don’t apply creams, oil, butter or toothpaste. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.

  1. How do I make a health resolution stick?

Pick one specific habit, such as a 30-minute walk five days a week, rather than several at once. Tie it to a set time of day, track it, and tell someone close to you so they can keep you going.

#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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