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Living well with regular Yoga and good Nutrition

 

preliminary step to weight loss

Yoga is not simply a set of exercises but a lifestyle. When practising yoga, asanas and nutrition go hand in hand to improve your quality of life. Your digestive system, immunity and energy levels are directly linked to the food you intake. If there is a problem with any of these, yoga asanas can help resolve it.

Digestion: Not all food is easy to digest. Instead of popping laxatives and antacids after every meal, change the food you’re eating. Citrus fruits and leafy vegetables that are rich in fibre aid digestion and prevent constipation. Some foods like yoghurt, buttermilk are probiotics that support the growth of gut bacteria and keep your stomach healthy. Also include carminatives or foods that prevent the formation of gas like cumin, ginger and oatmeal.

Yogic Asanas such as the Spinal twist, Apanasana and Paschimottanasana can help smoothen the digestive process.

 

apanasana

Immunity: Eating the right food can help boost your immunity. Citrus fruits are rich sources of vitamin C that directly strengthen the immune system. Herbs like turmeric, ginger and garlic are rich in antioxidants and linked to the prevention of a number of diseases including several types of Cancer. Proteins also help nourish your immune system and hence should not be ignored.

A combination of asanas and yogic breathing techniques can help boost your immunity. Some asanas to try to include Viparita Karani, Bhujangasana, Matsyasana and Adho Mukha Svanasana. These poses help lower stress and boost immunity by pumping rich oxygenated blood to all the parts of the body.

bhujangasana

Energy: The food you eat is turned into glucose to fuel the body and maintain a constant supply of energy. Soy and green leafy vegetables that are rich in iron can effectively boost your energy levels. Fruits like apples, bananas and oranges can also help increase your energy. Yoghurt rich in magnesium does not directly contribute towards the creation of glucose but helps the body release this energy whenever needed.

Yoga asanas help increase blood flow and increase the heart’s capacity to pump blood through the body. A few yoga poses that can boost energy are the camel pose, tree pose and warrior asana.

Relaxation: Sipping on a cup of green tea is a good way to end the day and relax. Other food like honey, milk, celery and oatmeal can also help calm the body and fight off the day’s stress. Apart from being delicious, dark chocolate also releases hormones that ease stress and help relax a person.

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Practising yoga breathing techniques like Pranayama can effectively release tension. Supta Baddha Konasana, Viparita Karani and the Supta Matsyendrasana can also help increase energy levels.

We trust that this holistic approach to living well through yoga and good nutrition resonates with you. If you found these insights beneficial and have your own experiences or tips to share, we invite you to do so in the comments section below. For more articles and resources on enhancing your well-being through yoga and nutrition, explore our Healthy Reads. And, if you’re seeking personalised guidance and support on your journey to optimal health, consider subscribing to GOQii’s Personalised Health Coaching here.

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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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5 Interesting Ways To Include Citrus Fruits In Your Diet

citrus fruitsThe moment one imagines citrus fruits, you get the image of yellow-orange coloured tangy fruits which can instantly add taste to a dish. Citrus fruits mainly include lemon, sweet lime, orange, grapefruit and tangerine. They are packed with nutrients like Vitamin C, antioxidants, flavonoids, potassium and citric acid which have many health benefits like maintaining electrolyte balance, regulate acid-alkaline balance in the body, prevent heart disease, manage acidity and improve digestion also prevent constipation, build good immunity, etc. 

While lemon is widely used in beauty products for its immense benefits on hair and skin, including it in your diet adds to its taste and nutrients. Citrus fruits can be included in your diet easily to make your meals more appetizing and tasty. All this while also giving you the much required health benefits. 

How To Add Citrus Fruits To Your Diet 

  1. Breakfast: Include vegetable and citrus fruit smoothies like tomato and orange juice or celery, sweet lime and spinach juice or whole fruits to your breakfast. It is an easy and quick way to add nutrients to your meal especially if you’re running late for work. You can replace your morning coffee with orange juice or add lemon juice to your green tea instead of drinking milk tea with breakfast. 
  2. Sprinkle Lemon Juice: on your sprouts or peanut salad or include lemon slices as a salad. You can have this as your mid-morning or evening snack. This may help you reduce stress eating and also aid weight loss as well as manage acidity as these snacks are low on fat and loaded with a good amount of micronutrients.
  3. Make a Dessert: using citrus fruits or citrus fruit juices. You can also add lemon zest to your cakes and puddings or add orange juice to your nutrition bars instead of sugar. This will enhance the taste and up the nutrient content, making your dish more flavorful.
  4. Pickling: citrus foods is the oldest and most widely known method of preserving them. It can be stored for the whole year and can be had during seasons when we do not get foods rich in Vitamin C. These fruits can also be used in making jams which can be stored for quite some time.
  5. Detox Water: Add lemon, orange or grapefruit slices to your water. This helps clean your system by removing toxins from your body. It also improves energy levels, keeps the skin clear and healthy, improves sleep quality and also your mood with its potassium levels! It also supports weight loss.  

We hope this article helps you. Is there an interesting way you add citrus fruits to your diet? Let us know in the comments below. For more interesting tips on diet and nutrition, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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