Search Results for: yoga

September 14, 2023 By Gitanjali Bahl 5 Comments

Choose the right activity to stay fit

Who does not like to look good and fit? Everyone does. Off late you are also finding many who are conscious about wanting to be active. Many are obsessed with losing weight. All are aware that these changes will not occur overnight and hence exercising is very important.

Exercising regularly is one of the healthiest things you can do for yourself. It lowers your risk of serious health problems, including heart disease, diabetes, stroke and high blood pressure. It can also tone your figure and improve your sleep. Not only is exercise good for your body, it’s also good for your mind, mood and memory. Walking, doing household chores, climbing the stairs, playing a sport or dancing the night away are all good examples of being active.

Being physically active has other advantages such as easing depression, relieving stress and anxiety, enhancing one’s self esteem and improving one’s overall outlook towards life. You don’t have to spend long, boring hours in a gym to reap these benefits. Whatever your age, health limitations or fitness levels, you can develop an exercise program that’s fun and rewarding and fits well within your life parameters.

If you’re not ready to commit to a structured exercise program, think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in an activity here and there. Even very small activities can add up over the course of a day.

Having said the above, making the right choice of exercise goes a long way in helping one be fit. Making some random choice of exercises can prove to become a deterrent towards you getting fit.

Let me sight few instances of wrong choice of exercises-

1) A person who is on the extreme heavy side (Overweight) should ideally not opt for running as an exercise as it requires to expend more energy and also running will put undue pressure on the joints which will lead to joint damage and injuries.

2) An osteoporotic man who is over 50 years old going to gym to lift weights. Though it is commendable that he is trying to stay active at his age but, lifting heavy weights despite osteoporosis is just straining the joints further.

Another important aspect to take care is never overdo it.

Research has shown that mild to moderate activity is enough to change your life for the better. You don’t have to sweat buckets or run a single step. Moderate activity means:

That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
That your body feels warmer as you move, but not overheated or very sweaty.

Therefore, making the right choice of exercise is a must.

The factors that are essential for choosing exercises:

-Purpose of exercise

-Age to perform exercises

-Weight

-Interest to exercise

-Medical condition if any

-Daily Routine to be able to spare time for exercise

-Daily Nutritional intake

Always, remember gym is not the only option for one to exercise and stay active. There are exercises that can be done at home, office or a park in the outdoors depending on your interest and purpose.

You can stay Active

-By going for a simple walk

-Brisk walking

-Yoga

-Simple strength and Stretch exercises like push-ups, planks, abdomen exercises that can be done at home

-Aerobics

-Cycling and Hiking

-Play a sport such as Badminton, Tennis, or any other sport

-Play with your kids

-Dancing

-Martial Arts

-and Running

Once you know the purpose to stay active you can automatically choose the right exercise for yourself. Consider all the factors and accordingly make a choice. Preferably if you can get a professional advice before starting on any exercise regime or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

August 22, 2023 By Arooshi Garg 2 Comments

4 Ways to Naturally Heal Common Cold and Flu

It’s that time of the year again when the ‘change in weather’ hits us all! Immunity levels suddenly drop, paving the way for cold, cough, flu, and body aches, which hamper our daily activities, work and physical well-being. What exactly is cold? Can you naturally heal common cold and flu? Let’s find out!

What is Common Cold?

You get a cold when a tiny living thing called a virus gets into your body. There are a hundred different types of viruses that can get you sick. Once a cold virus gets inside you, your immune system – the body’s defense against germs, launches a counter-attack. Your body’s response to the virus is what brings on the classic symptoms such as cough or a stuffed nose. The common cold is a viral, infectious disease that infects the upper respiratory system. It is also known as Acute Viral Rhinopharyngitis and Acute Coryza.

The viruses that cause common cold are contagious. You can contract them when someone who is infected sneezes, coughs, or shakes your hand. It can be spread by air droplets from coughs and sneezes and by touching infected surfaces. There are over 200 sub-types of viruses that can cause a cold with the Rhinovirus being the most common. Although colds occur more commonly during monsoon and winter, they can develop any time of the year. After a couple of weeks, at the most, your immune system fights off the illness and you should stop having symptoms.

Because there are more than 200 viruses that cause common cold, the human body can never build resistance to all of them. This is why colds are so common and often return. According to the CDC (Center for Disease Control and Prevention), adults get 2–3 colds per year, and children may have up to 12 per year.

How Can You Naturally Heal Common Cold and Flu?

The symptoms of common cold are the body’s reaction to the cold virus. It triggers the release of chemicals, making the blood vessels leak, causing the mucous glands to work harder. So what’s the solution? With no long-term solution to this issue, the only way is to either avoid it or treat it! Here are 4 ways to naturally heal common cold and flu.

1. Steam Therapy

Steam therapy is absolutely natural. Our bodies are made up of 50-60% water and steam is just droplets of water. Quite simply put, you are renewing one of your body’s natural biochemical elements.

Steam therapy or steam inhalation, is the method of introducing warm, moist air into the lungs via the nose and throat. The prime benefit of breathing in moist, warm steam is that it may help ease the feeling of irritation and swollen blood vessels in the nasal passages. The moisture may also help thin the mucus in your sinuses, which allows them to empty more easily. This can return your breathing to normal.

Ways to Use Steam Therapy

Traditional: Boil a few cups of water, then pour the steaming water into a large bowl. Place gently on a firm flat surface such as a kitchen table. Put a towel over your head to form a ‘tent’. Lean over with your face 15-20cm from the steam and inhale. Eucalyptus Oil, Lavender Oil and Holy Basil Leaves can be added for extra benefit.
Shower: Run a hot shower and inhale the steam – you can even use few drops of essential oils to help refresh and revitalize.
Personal Inhalers: An easy and portable way to enjoy steam therapy on the go. A great idea for the office or holidays, inhalers are also popular with public speakers, actors and singers to help open up the airways before a performance.

2. Gargle

Gargling several times a day with warm salt water can reduce swelling in the throat and loosen mucus. This helps in flushing out irritants or bacteria. Salt water creates a high-salt barrier and pulls out a lot of fluids from the tissues in the throat area. This helps in washing the virus out. The salt functions as a magnet for water. It’s good for symptomatic relief.

It’s best to use pure water because tap water often includes chlorine. One can also add Turmeric juice or powder to have an antiseptic effect. One can gargle every 4 hours if the cough/cold is troublesome.

3. Maintain Hydration Levels

Drinking plenty of fluids is one of the most important things you can do when you have a cold or flu. Because cold and flu symptoms like runny noses and sweating, which often accompanies fever, increase the amount of water your body loses. Dehydration might occur if your fluid intake is not increased to compensate.

Keeping your body hydrated also helps loosen mucus in your nose and relieve congestion. Staying hydrated ensures that the body can function properly and can defend itself more effectively against the cold or flu.

When you have a cold or flu, drink a minimum of 2 liters of fluid each day. Drink water or other healthy fluids whenever you are thirsty. Use your thirst as a guide to when and how much you should drink. If you are caring for a child who is over one year, ensure they drink a minimum of 90–120ml of fluid per hour. Babies under one year require at least 30–60ml fluid per hour. Pregnant women should increase their fluid intake to up to 2.50L per day.

Try these herbal concoctions:

Herbal Tea: In a glass of boiling water, add a pinch of cinnamon, a few holy basil leaves, crushed ginger and a few crushed black peppercorns. Add honey and drink while hot.
Carom Seeds Infused Water: Boil Carom Seeds in water. Strain and add Jaggery powder. This helps in relieving cough and congestion.
Garlic Concoction: Combine 2-4 cloves, chopped garlic and 3-4 slices of fresh ginger with 1 cup of water. Cover and let it steep for at least 20 minutes. Add honey and lemon to taste. Drink it while it is lukewarm.
Licorice Tea: Boil a 1/2inch piece of licorice + 1/2 tsp grated ginger and 1/2 spoon of cinnamon in 1 cup water for 10 mins. Strain and drink.
Raw Turmeric Drink: Boil a 1 inch piece of raw Turmeric or a 1/4 tsp of turmeric powder for 5 minutes. Add ginger juice/honey and consume.
Green Tea and Chamomile Tea
Soups: Vegetable soup/chicken soup/clear soup/chicken broth, lemon coriander soup, garlic spinach soup, tomato fennel soup or veg broth – all work well. A hot bowl of soup helps break up the congestion associated with both common cold and flu. The salt in the soup and its warmth can soothe a sore throat.

4. Rest

Rest is the best treatment! When you have a cold or flu, doctors recommend plenty of bed rest. When you limit mobility/take rest, your body has more resources to fight off your illness. Your body temperature goes up if you remain very active. Flu and cold organisms replicate at a faster rate when the body gets hotter. Also, if you head to the office when you are sick, the stress of work can make it hard for your body to attack the illness.

Do not over-exert yourself. You can do light intensity workout if you have the energy, your symptoms are mild such as just a runny nose, or if you have been fever free for more than 48 hours.

Avoid Exercise: When you have fever, body aches, cough, vomiting, diarrhea or chronic health concerns such as asthma /heart diseases.
Best Exercises: Walking, yoga or a light jog. All these stimulate you to take deep breaths and can help open up clogged passages.
Worst Exercises: Endurance runs, machines at gym and weight lifting.

We hope this information helps you naturally heal common cold and flu symptoms! Find more home remedies and articles on staying healthy during monsoon here. You can also get these tips, and more, directly from a GOQii Coach by subscribing for GOQii’s Personalized Health Coaching here.

Have a personal remedy of your own? Share it with us in the comments below!

#BeTheForce

August 10, 2023 By GOQii Leave a Comment

प्राणायाम: 6 प्रकार और उनके लाभ

प्राणायाम सबसे सामान्य योग आसनों में से एक माना जाता है जिसे लोग बहुत ही आसानी से करते हैं और इसके कई प्रकार के फायदे प्राप्त करते हैं।

प्राणायाम क्या है?

प्राणायाम को सांस को खींचने, लंबा करने या मोडीफाई करने के रूप में परिभाषित किया गया है। एक अनैच्छिक प्रक्रिया होने के बावजूद, सांस को स्वेच्छा से नियंत्रित और मैनिपुलेट किया जा सकता है। नियंत्रित श्वास आपको अपने दिमाग और शरीर पर बेहतर पकड़ बनाने में मदद करता है।

प्राणायाम करने के लिए आप कोई भी ध्यान मुद्रा चुन सकते हैं। यदि कोई ध्यानात्मक मुद्रा कठिन है, तो आप सुखासन का विकल्प चुन सकते हैं जहाँ सिर, गर्दन और रीढ़ को एक सीधी रेखा में रखना होता है। अपनी सांस पर ध्यान केंद्रित करें, प्रत्येक सांस को महसूस करने की कोशिश करें जिसे आप अपने नाक से अंदर और बाहर छोड़ते हैं। ऐसा करने के बाद, आराम करें और अपने पूरे शरीर का निरीक्षण करने के लिए कुछ समय ऐसे ही व्यतीत करें। पूरे सेशन में अवेयरनेस बनी रहनी चाहिए।

कुछ शब्दावली जो आपको पता होनी चाहिए:

पूरक – सांस अंदर लेना
रेचक – सांस बाहर
कुम्भक – सांस को रोकना।

प्राणायाम कई प्रकार के होते हैं। आज हम उनमे से कुछ के बारे में बात करेंगे।

1. भस्त्रिका प्राणायाम

‘भस्त्र’ धौंकनी पंप है जिसका इस्तेमाल आग बुझाने के लिए किया जाता है। ‘भस्त्रिका’ शब्द की उत्पत्ति इसी शब्द से हुई है। हाई ब्लड प्रेशर वाले लोगों को भस्त्रिका नहीं करनी चाहिए। हालाँकि, वे इसे मॉडिफाइड तरीकों से कर सकते हैं। भस्त्रिका प्राणायाम में व्यक्ति को तेजी से और जोर से सांस अंदर लेनी और छोड़ना चाहिए। उसी समय, उन्हें पेट को ज़ोर ज़ोर से अंदर और बाहर करना चाहिए। जब आप सांस अंदर लेंगे तो आपका पेट फूलेगा और जब आप सांस बाहर निकालेंगे तो आपका पेट सिकुड़ेगा।

लाभ: गैसों का आदान-प्रदान बहुत तीव्र गति से होता है। ऑक्सीजन का सेवन बढ़ जाता है क्योंकि शरीर अधिक कार्बन डाइऑक्साइड बाहर फेंकता है। साथ ही मेटाबोलिक रेट में भी वृद्धि होती है।

2. अनुलोम-विलोम

यह एक अल्टरनेट नॉस्ट्रिल ब्रीदिंग के रूप में भी जाना जाता है, जो धीमी और गहरी रदमीक ब्रीथिंग पैटर्न को फॉलो करते है। इस वेरिएशन को करने के लिए, बायें नाक को बंद करें और दायें नाक से सांस लें। 3-5 सेकंड के लिए अपनी सांस को रोक कर रखें। दायें तरफ के नाक को बंद करके बायें नाक से सांस लें। ऑक्सीजन के अब्सॉर्प्शन को बढ़ाने के लिए इसे 3-5 सेकंड के लिए रोक कर रखें।

लाभ: साइनसाइटिस से पीड़ित लोगों के लिए उपयोगी है। यह प्राणायाम दिमाग और पूरे नर्वस सिस्टम को रिलैक्स करता है।यह फेफड़ों की क्षमता में सुधार करता है, हृदय को मजबूत करता है और रक्त संचार में सुधार करता है।

3. शीतली प्राणायाम

इस प्राणायाम को कूलिंग ब्रीथिंग भी कहा जाता है। शीतली प्राणायाम करने से पहले यह सुनिश्चित कर लेना चाहिए कि वातावरण स्वच्छ हो। जीभ को रोल करें और मुंह से धीमी और गहरी सांस लें। आप अपनी जीभ की सतह पर ठंडक का अनुभव करेंगे। मुंह को बंद करके नाक से सांस छोड़ें।

लाभ: डाइजिस्टिव डिसऑर्डर्स और एसिडिटी से पीड़ित लोगों के लिए यह बहुत फायदेमंद है। यह प्राणायाम दिमाग को भी शांत करता है।

4. भ्रामरी

इसे सेशन के अंत तक किया जा सकता है। भ्रामरी दिमाग को शांत करती है और ब्लड सर्कुलेशन और सेरेब्रोस्पाइनल तरल पदार्थ के सर्कुलेशन में भी मदद करती है। भ्रामरी को हमिंग बी ब्रीथ भी कहा जाता है। ध्यान मुद्रा में बैठकर नाक से गहरी सांस अंदर लें और धीरे-धीरे सांस छोड़ें, जिससे हम्मिंग की तरह आवाज आएगी। सांस लेने और छोड़ने का समय समान रहेगा।

5. सूर्यभेदन

सूर्य दाहिनी नासिका को दर्शाता है और भेदन पियर्सिंग को। नाक के दाहिने ओर से सांस लेना और बायीं ओर से सांस छोड़ना सूर्यभेदन कहलाता है। यह स्फूर्तिदायक प्राणायाम हमारे सिम्पैथेटिक नर्वस सिस्टम को उत्तेजित करता है, और खोपड़ी को साफ करता है और हठप्रदीपिका में उल्लेख है कि इस प्राणायाम से उत्पन्न गर्मी पेट में कीड़े को नष्ट कर देगी।

6. शीतकारी प्राणायाम

इसे हिसिंग ब्रीथ भी कहा जाता है, इस प्राणायाम को ऊपरी और निचले जबड़े के दांतों को एक साथ छूकर और सांस अंदर लेकर किया जाता है। इसे करने के बाद आपको मुंह और जीभ के किनारों पर ठंडक का अनुभव होगा। यह भी एक शांतिदायक प्राणायाम है। इसके नियमित अभ्यास से पाचन क्रिया दुरुस्त होती है और एसिडिटी में रहत मिलती है। अनिद्रा से पीड़ित लोगों के लिए यह एक अच्छा अभ्यास है। यह गर्मी के दिनों में विशेष रूप से उपयोगी है क्योंकि यह शरीर के तापमान को कम करता है। इस प्राणायाम का अभ्यास करते समय इस बात का ध्यान रखना चाहिए कि वातावरण स्वच्छ हो।

डिस्क्लेमर: प्राणायाम शुरू करने से पहले कृपया अपने GOQii डॉक्टर से सलाह लें। आगे के मार्गदर्शन के लिए, आप यहां पेर्सनलिज़्ड हेल्थ कोचिंग की सदस्यता लेकर किसी विशेषज्ञ तक पहुंच सकते हैं |

हमें उम्मीद है कि यह लेख आपकी मदद करेगा! अपने विचार हमें नीचे कमेंट्स में बताएं।

August 4, 2023 By Dr Darshana Salve 2 Comments

Tired All The Time? Here’s What’s Causing It!

The alarm is set for 6 am to go for a morning walk, filled with determination to start on a routine walk from the next morning, she went to sleep early. But, like any other day, the alarm went off, but as usual, she couldn’t get out of bed. With each passing day, it got difficult to even get up for work. This happened almost for 2-3 months when Ananya realized this was not just laziness but something beyond and decided to see a doctor. Ananya described that she had no energy to wake up in the morning and felt tired and exhausted by the end of the day. Sounds familiar? Yes! This happens to many around us or even to us. This syndrome is called Fatigue.

What is Fatigue?

Fatigue is generally defined as a feeling of lack of energy and motivation that can be physical, mental or both. Fatigue is very common. Fatigue can be caused by Physical (around 60%) as well as Mental causes (40%). Unfortunately, it can also occur in normal individuals who experience intense physical or mental activity (or both).

However, in contrast to fatigue that occurs with some diseases and syndromes, normal fatigue in healthy individuals is quickly relieved in few hours to about a day when the physical or mental activity is reduced and adequate rest is taken.

What Causes It?

Sleep Problems: Sleep Apnea, insomnia, working in shifts or work shift changes, pregnancy, extra night hours at “work”, gadget time, etc. can cause fatigue. For such problems, including foods like nuts or milk that are rich in tryptophan (sleep inducing hormone) can help get better sleep.
Dysglycemia: Skipping breakfast, long gaps between meals is known to cause irregular fluctuations in sugar levels. To avoid such irregularities one must have a healthy breakfast every day preferably within one hour of waking up. Always plan for a mid-meal snack especially when the gap exceeds 5 hours.
Nutritional Deficiency: Eating a healthy, balanced diet (proteins, carbohydrates, fats and fiber) is an important part of maintaining good health. It can help you feel your best. Include fruits, whole grains, and protein rich foods and avoid junk food, processed/packaged food.
Gut Disturbances: An acidic body doesn’t allow oxygen to be absorbed and in turn causes fatigue. Gastric issues such as bloating, constipation, food sensitivity/allergy, leaky gut (gastric reflux) all create havoc in our body resulting in physical and mental fatigue. Including adequate quantity of fiber, probiotics like curd and a good intake of water keep your gut happy and healthy.
Caffeine Overload: Limit tea/coffee/green tea to 2 cups/day. Avoid having it post sunset and near bed time.
Dehydration: When dehydrated, the fluid loss causes a drop in blood volume, which makes the heart work harder to push oxygen and nutrients through the bloodstream to the brain, skin, and muscles. Maintaining a water intake to 2.5-3 litre is adequate for the majority of the population.
Metabolic/Endocrine causes: Vitamin D deficiency, Hypothyroidism, Diabetes, Electrolyte abnormalities, kidney disease, Liver disease can all cause varying degrees of fatigue.
Anemia (Iron deficiency, Vitamin B12 deficiency): It is one of the most common reasons of fatigue or tiredness in India and especially common among women.
Infectious Diseases: Viral infections, Hepatitis, Tuberculosis, cytomegalovirus (CMV), HIV infection, Influenza (flu), Malaria and many other infectious diseases can cause fatigue.
Medications: It might come as a surprise to you but many drugs like antidepressants, anti-anxiety medications, sedatives, antihistamines, steroids and even some blood pressure medications can cause fatigue.
Mental Health: Stress, Depression, Anxiety, Drug abuse, Alcohol abuse, eating disorders, (for example bulimia/anorexia), Grief and Bereavement are all few of the most ignored causes of fatigue. Awareness and proactive management of mental disorders is a must for living healthy.

Depending on the above reasons, the right treatment must be decided as it is important that the root cause of fatigue be treated and not just the symptom.

In the case of Ananya, on taking a proper history and some blood tests, she was found to have nutritional and Vitamin D deficiency. Once these were corrected she felt strong and active enough to start with her healthy regime.

Fatigue is a natural part of our lives, because of which we tend to ignore it and instead learn to live with it. This causes more trouble in the long run. We must look out for tell-tale signs of things we could do earlier but can’t do anymore, unrelated aches and pains or headaches and if found positive we must seek the right help. Don’t let feeling tired today ruin your attempt to feel healthy tomorrow!

If you’re looking to relax, meditate or practice yoga to ward off fatigue, ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.