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Homemade Remedy For Monsoon Illnesses – Decoction Syrup or Kadha Recipe

Homemade Remedy For Monsoon Illnesses - Decoction Syrup or Kadha Recipe
Amidst the joy of rain-soaked moments and the pleasant ambiance, monsoons also bring along their unwelcome companions: fever, cough, cold, infections, and stomach disorders. While antibiotics may offer a quick fix, they can compromise our immunity, leading to relapses. Thankfully, our ancestors bequeathed us with a timeless solution – a Decoction syrup or Kadha!

Incorporating this age-old elixir into your routine can alleviate cough, cold, fever, and stomach pain, providing relief when you need it most. With its simple preparation, delightful taste, and appeal to kids, the Decoction Syrup or Kadha, saves you from chasing after them with medicines.

So, get ready to unlock the secret of Grandma’s healing elixir and discover the natural way to combat monsoon illnesses. Let’s dive into the world of this magical remedy passed down through generations, bringing you the best of traditional wisdom and holistic wellness.

What You Will Need 

  • Garlic – 1 clove, crushed or sliced. It contains a sulfur compound known as Allicin which is anti-viral, antibiotic, and antiseptic.
  • Ginger – 1 inch, washed, peeled and lightly crushed. It is an excellent anti-microbial and anti-inflammatory herb known for suppressing nausea and vomiting, reducing fever and coughing, treating inflammation, congestion, cold, diarrhea, indigestion, and flatulence.
  • Cardamom – 2 to 3. It stimulates digestion. It also helps to reduce body temperature and congestion of lungs.
  • Black Pepper – 3 whole or crushed. It is loaded with antioxidants and relieves many pains including headaches.
  • Jeshtimadh/Jyeshtamadhu (Liquorice Root) – 1 small stick. It is an excellent herb for getting relief from cough.
  • Cloves – 2. It contains an anti-inflammatory chemical called Eugenol. The combination of anti-inflammatory and antioxidant properties spells heaps of health benefits.
  • Black Tulsi (Basil) – 4 to 5 leaves. Black Tulsi or Basil leaves have excellent anti-fungicidal, anti-bacterial and anti-biotic properties which fight fever. It is also known to reduce fever.
  • Raw Honey/Jaggery – 1 teaspoon. Honey is antibacterial, antimicrobial, and antiseptic.
  • Lemon – Half lemon. High in vitamin C, lemon may help decrease the strength of the cold and flu virus in the body and reduce phlegm.

How To Prepare The Decoction Syrup or Kadha 

  1. Take 2 cups of water in a vessel
  2. Add all the above ingredients (except honey/jaggery and lemon) to the water
  3. Let the mixture boil, till the amount of water reduces to half
  4. Switch the gas off and now, add honey/jaggery and squeeze the lemon
  5. Strain it and sip it hot

Note: In case of severe illness, please visit a doctor. If you feel things are under control, try managing them with natural sources. Your body is designed to heal by itself.

We hope you try this Decoction Syrup or Kadha to help you fight monsoon illnesses and build your immunity! Let us know your experience in the comments below.

You can find more healthy recipes here. If you’re looking for more information to fight monsoon illnesses naturally or to simply build your immunity, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Importance of Vitamin D For Boosting Immunity

Vitamin DVitamin D, commonly known as the “sunshine vitamin,” is actually a pro-hormone produced in the body upon exposure to sunlight. This essential nutrient exerts significant influences on multiple systems across the body

Health Benefits of Vitamin D 

  • Promotes Healthy Bones and Teeth: Crucial for calcium absorption, which is essential for maintaining bone health.
  • Supports Immune, Brain, and Nervous System Health: Boosts immune function and supports cognitive and nervous system functions.
  • Regulates Insulin Levels and Aids Diabetes Management: Assists in maintaining normal blood sugar levels.
  • Maintains Healthy Lung Function and Cardiovascular Health: Supports lung function and helps reduce the risk of cardiovascular disease.
  • Influences Gene Expression Related to Cancer: Involved in regulating genes that may be linked to cancer development.

How Does It Improve Immunity Levels?

The human body fights infections using two types of immune systems – the innate system (which provides a quick, general response) and the adaptive system (which produces a slower but highly specific response, such as antibody production). Vitamin D modulates both systems, which explains its wide-ranging effects on the immune system.

Vitamin D deficiency is more common in individuals experiencing seasonal cold and flu outbreaks. During the winter and seasonal changes, there is less sunlight, leading to lower Vitamin D levels and reduced immunity.

Why Do Immune Cells Need Vitamin D?

Vitamin D has a “non-classic” role in modulating the body’s immune responses to illness or infection. Vitamin D receptors are found throughout the body, including in immune cells. T cells, which are crucial for fighting infections, need vitamin D to become activated. Without sufficient vitamin D, T cells remain dormant and unable to protect the body effectively.

How Do You Get Enough Of Vitamin D?

1. Sunlight

Getting enough sunlight is the best way to help the body produce sufficient Vitamin D. Exposing your skin to the sun for 20 to 30 minutes a day ensures enough UVB rays come into contact with the cholesterol in the skin, enabling Vitamin D synthesis.

However, several factors affect Vitamin D production from sunlight:

  • Time of Day: The skin produces more Vitamin D when exposed to the sun during midday (between 10 am to 2 pm) when the sun is at its highest.
  • Sunscreen: Sunscreen blocks UVB rays, limiting Vitamin D production. It is best to allow some direct sun exposure to the skin.
  • Skin Exposure: The more skin you expose, the more Vitamin D your body will produce. Consider wearing short sleeves or shorts when possible.
  • Skin Colour: People with lighter skin produce Vitamin D more quickly than those with darker skin due to lower melanin levels.
  • Geographical Location: Living farther from the equator means less UVB radiation, especially during the winter months in the UK.
  • Always remember: Frequent, moderate sun exposure is beneficial, but prolonged exposure can increase the risk of skin cancer. Balance is key.

2. Food Sources

While sunlight is the best source of Vitamin D, certain foods can help increase levels:

  • Fatty Fish (Salmon, trout, mackerel, and sardines)
  • Egg Yolks
  • Cheese
  • Mushrooms (exposed to sunlight)
  • Fortified Foods (milk, cereals, and juices)

3. Supplements

If you have limited exposure to sunlight or are experiencing symptoms of Vitamin D deficiency (such as frequent illness, fatigue, bone pain, or muscle weakness), consider taking supplements. In the UK, the NHS recommends adults and children over 1 year should consider taking a daily supplement of 10 micrograms (400 IU) of Vitamin D, particularly during autumn and winter.

Note: Always consult with a healthcare professional before starting any supplements.

Hope this article helps you understand the importance of the Sunshine Vitamin, especially to boost immunity. For more tips on boosting your immunity, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

#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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How To Improve Sleep and Sleep Quality

sleepThere’s no denying that a healthy diet, exercise and stress management play an important role in living a healthy life. But, there’s one aspect that most of us miss and that’s getting adequate sleep! Why exactly is adequate and good quality sleep necessary for the body? 

Benefits Of Good Quality Sleep 

Good quality sleep is essential for overall health and well-being. Here are some of the key benefits of getting enough restful sleep:

  1. Improved Cognitive Function: Sleep plays a crucial role in consolidating memories and enhancing cognitive functions such as learning, problem-solving, and decision-making. It helps with information processing and improves focus and attention.
  2. Enhanced Mood: Quality sleep is linked to better emotional regulation and a more positive outlook. Lack of sleep can lead to irritability, mood swings, and an increased risk of developing mood disorders like depression and anxiety. It also helps reduce stress and promotes a sense of calmness. It allows the body to recover from the day’s stressors and prepares it to cope better with future challenges.
  3. Physical Health: Adequate sleep is associated with better physical health. It can help maintain a healthy immune system, reduce the risk of chronic illnesses like heart disease and diabetes, and promote a healthy metabolism and weight management.
  4. Increased Energy and Productivity: Good sleep provides the body with the necessary rest and rejuvenation, leading to increased energy levels and higher productivity during waking hours.
  5. Cellular Repair and Growth: While sleeping, the body undergoes important restorative processes. Tissues and muscles are repaired, and the body releases growth hormones, essential for overall growth and development.
  6. Cardiovascular Health: Sufficient sleep is associated with a lower risk of heart disease and stroke. It helps regulate blood pressure and reduces inflammation in the cardiovascular system.

Now that you know why you need it, let’s look at how to improve sleep and sleep quality.

How to Improve Sleep Quality

In case you are not getting adequate rest or aren’t getting any quality sleep or are facing issues falling asleep, we have some tips to help you out: 

  1. Bedtime and wake up time should be the same: Go to bed at the same time and wake up at the same time daily. Practice the same routine on weekends too. 
  2. Maintain Sleep Hygiene: Do not consume alcohol 6 hours before bedtime. Also, avoid caffeine 4 hours before sleeping and do not smoke before going to bed.  
  3. Limit Screen Time: Stay away from your gadgets and mobile phones at least an hour before sleeping. Put your phones on DND mode for uninterrupted rest.
  4. Environment Is Everything: Keep your bedroom environment clean, calm, dark and quiet. Make sure that your mattress and pillows are comfortable. 
  5. Eat a Light Dinner: Strictly avoid heavy meals at night and finish your dinner 2-3 hours before going to bed. If possible, go for a light walk after dinner every day. 
  6. Try Music: In case you find it difficult to fall asleep, you can listen to light, soothing music 45 minutes before bedtime. Music generally soothes our nerves, reduces stress levels, and helps us fall asleep faster. 
  7. Deep Breathing: It is a very effective tool for inducing good quality sleep. Perform deep breathing 10 minutes before bedtime daily to improve your sleep and reduce stress levels. You can also try these breathing techniques: https://goqii.com/blog/breathing-techniques-for-better-sleep/  
  8. Take a Shower: A Lukewarm Shower 1-2 hours before bed is a well-known remedy for sleeplessness. It significantly improves sleep quality and reduces anxiety.
  9. Lavender oil: It is used for aromatherapy which improves sleep quality, especially for people who are fighting with insomnia, depression, and anxiety. You can put  2-3 drops of lavender oil on your wrist or pillow at night, it will soothe your nerves and help you fall asleep easily.

If you’ve tried the above techniques and still face issues with sleeping, start drinking warm milk with a pinch of nutmeg or turmeric 30 minutes before bedtime. It should help. If sleeplessness issues persist, consider consulting a doctor. 

Making sleep a priority and striving for good quality sleep is crucial for overall health, cognitive function, emotional well-being, and physical performance. Developing healthy sleeping habits and maintaining a consistent schedule can significantly improve your quality of life.

You can find more techniques on how to sleep and to learn about sleep-related issues here. If you’re facing issues and need guidance to improve your health and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce  

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Yoga Therapy To Fight Viral Infections

yoga therapyGet ready to boost your immunity and conquer those pesky viral infections! Monsoons and the ever-changing weather can leave us feeling drained and vulnerable to sore throats, colds, and fevers. But fret not! Yoga Therapy comes to the rescue with its comprehensive approach.

How Does Yoga Therapy Help? 

Yoga Therapy works on five different levels i.e. Physical Body, Energy Body, Mental, Intellectual, Emotional and Spiritual level. Let’s explore how it helps you! 

1. Physical Body

Here are some Yoga Asanas you can practice to remove the physical symptoms of the infection.

A. Uttanasanayoga therapyHelps in clearing out the sinus passages, thereby clearing out blockages and allowing for more complete breathing. It invigorates the nervous system and relieves stress and tension.

B. SetubandhaasanaOpens up the chest. It also sends fresh blood to the head, which helps open up the sinuses further. This asana also activates the thymus glands, one of the main organs of the immune system.

C. Viparit Karni The Legs Up the Wall Pose is a great pose to practice to counter respiratory ailments. When you practice this asana, you might find relief from headaches or backaches that accompany a cold. Practicing this asana calms the mind and makes you strong as your body deals with the cold and helps in reducing fatigue, which usually follows common cold. This asana helps the immune cells to move through your body.

D. Adho Mukha SvanasanaIn this asana, your heart is placed higher than the head. There is a reverse pull of gravity that happens when you do that, and this aids in the proper circulation of the lymph and the blood. The mild inversion allows a free flow of white blood cells throughout the body and also helps to drain out the sinuses.

E. Ustrasana This asana opens up the chest and clears out all the passages. It is essential to try and breathe as much as you can while you are in this pose. This will help open up all the blocked areas that are causing the cold.

F. Matsyasana When you assume this asana, your chest is raised and your throat is opened up. This improves your breathing and might help alleviate a cold. During colds, one can support the upper thoracic back with a cushion, bolster, or yoga blocks, aiding optimal recovery.

2. Energy Body

Pranayama is practiced to eliminate mucus and any agitations in breathing. Practices for this are as follows:

  • Kapalbhati Pranayama: Helps unclog the respiratory tract. Improves blood circulation and uplifts the mind. 2-3 rounds twice a day gives you renewed energy to combat common cold.
  • Bhastrika Pranayama: Involves forceful exhalation that aids in clearing the nasal passage.
  • Nadi Shodhan Pranayama: Helps open up a blocked nose. It also facilitates better flow of oxygen to the lungs and keeps your mind calm and peaceful.
  • Ujjayi Pranayama: Helps increase lung capacity, as well as releases toxins with each exhalation.

3. Mental Level

Simple Dhyana Meditation is practiced to keep one relaxed in the physically stressful time. Just sitting in a quiet place with closed eyes for a few minutes and meditating can help boost the immune system and help fight any kind of infection.

4. Intellectual Level

Observing part of the self while practicing Yoga increases the awareness of self. This awareness eliminates agitations of mind, which brings self love and compassion

  • Shavasana: This is a deep resting pose. Sometimes, when you have a cold, all you need to do is to rest your body. It energizes it and helps it fight better against the cold-causing viruses. It shifts the focus on oneself, and increases awareness, which helps relax the mind and body.

5. Spiritual Level

Mediation, Prayers and Chanting can help you boost your immunity and keep you mentally strong during the time when the body is suffering with an infection.

Practicing the yoga therapy based module for viral infections not only strengthens the immune system of the body, but it also improves mental health, which is very important to heal and recover. Staying strong mentally helps our body fight any infection better. Yoga Therapy works on our overall health. It gives one a strong body, a strong mind and a strong spirit to overcome most things. 

If this article helped you, let us know in the comments below. Find more articles on Yoga here. You can also practice yoga safely under the guidance of an expert by joining a live, interactive GOQii PRO class. Book a class now through the GOQii App.

#BeTheForce  

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