cold Archives

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

January 15, 2019 By GOQii Editor 1 Comment

Immunity and India-India Fit Report 2019

Build your immune system

29% of the teenagers in India fall sick annually, followed by 26% of adults-India Fit Report 2019

Immunity is the ability of our body to defend itself against infections, diseases, or other unwanted biological invasions. The higher your immunity, the less likely you are to fall sick. If you are someone who frequently falls prey to cold and cough, think no more, you just have weak immunity. Being the body’s first and last line of defence, immunity is essential to keep your body strong and resilient. There are many factors that determine how good your immunity system is for example, the area you live in, your lifestyle, eating habits etc.

According to the GOQii India Fit Report 2019 Titled-Insurance: An Investment in Health, around 25% of the population in India suffer from a constant cough, cold, and sore throat. That speaks volumes about the immunity system of an average Indian, doesn’t it? In order to understand Immunity on a deeper note, let’s take a look at how the human body builds its Immunity.

“The younger your body is, the more prone it is to getting a cough or cold. The body is developing at this stage to become stronger and more immune to illness.” Indicates, the India Fit Report 2019. The data collected showed that 29% of the teenagers in India fall sick annually, followed by 26% of adults, senior citizens at 21% and at last older adults at 19%.

Further, the report adds that teenagers catch a cold and cough easily compared to adults because as you get older, your body matures and builds a much stronger immunity to keep you healthy. The India Fit Report advise you to take measures to build your immunity if you are over 20 years old and often fall sick.

Kolkata, Ahmedabad, and Chennai recorded the most cases of cold and cough as per the GOQii India Fit report 2019. A total of 11% Indians fell sick at least 3 times a year and this showed a serious lack of immunity. Delhi amidst other cities stood out for the highest percentage of people falling sick at 13%. All of these nos. indicate a serious case of weak immunity among Indians.

“With increased pollution and constantly changing the environment, the air we breathe and the food we eat is all contaminated. We really have to fight to build our immune system which is what helps us survive a day on day,” says the India Fit Report 2019

Here are some ways to boost your immunity and fight off diseases efficiently, as per The GOQii India it Report 2019.

Get Adequate Rest and Sleep: Sleep is very important for a healthy body because adequate sleep ensures that the body is well relaxed and this also helps the cells to repair and replace, thus contributing to strong immunity. Adequate rest also includes getting quality sleep without distractions, so keep that in mind.

Eliminate sugar and processed foods: Processed foods come packed with refined sugar, which is a major culprit in weakening your immune system. If you are planning to boost your immunity, it is advised to avoid sugar content in your diet.

Boost Gut Health: Having a healthy gut and intestinal system is very important for our well being. A healthy gut hosts healthy bacteria which teach our immune system about what to fight against. It works like an Artificial Intelligence system which is constantly learning. In short, if you have bad gut health, you will have an inexperienced immune system.

Manage stress effectively: Many studies have proved that the higher your stress, the weaker your immunity system. A stressed out person is more likely to fall sick than a relaxed person. So try to keep the stress under control, it plays a major role in boosting your immunity

Include Indian spices in meals: Spices have been widely used in the field of medicine in India and China. They not only add taste and flavour to your food but also help you build your immunity. Add spices like Ginger, Garlic, Turmeric, Clove and Cumin to your meals and stay free from diseases.
Limit exposure to chemicals: Exposure to chemicals play a very big role in weakening your immunity. You’re most likely to come in contact with them in the form of Pesticides on your fruits and vegetables, so make sure you wash them properly before consumption.

To read more Download the report from Indiafit.org

August 9, 2017 By Trishala Chopra 11 Comments

Should it be a Hot or a Cold shower after a workout?

Man Shower

What’s the first thing you’d like to do after getting home from the gym? Or after a home workout, a trek and the likes?

“Drink water!” – Says my mind!

“Please go and take a bath!”- Shouts my body!

Obviously! Who likes to sit around with sweat all over! However, the question arises if to take a shower with cold water or hot water? More often than not I find people saying take a bath- with a cold shower as it makes them feel better!

But, did you know that what you choose, why you choose and what happens after you choose your bathing water has a lot to do with good health!

Let me explain this better by getting a little technical and a little scientific. Many trainers and fitness experts feel that cold shower or ice bath is the best after a sweaty workout.

Cold shower after a sweaty and hot gym is a shock to the system. The immediate drop in the body temperature directs the blood flow towards the vital organs which leaves the muscles alone to repair and manage with the lactic acid accumulation which has happened. When this happens, vasoconstriction takes place (Vasoconstriction is the constriction of blood vessels which increases the blood pressure) which reduces the temperature of the damaged tissue

Cold water prevents the swelling and typical pain which sometimes happens after any strenuous workouts. Cold water shower works in the same way as the ice pack will work for a post workout injury. This also helps in increasing the blood circulation in the body.

Hotvs Cold

If you have any post workout pain or soreness- Go ahead with cold water shower for some relief.

But, there are some do’s and don’ts while you take a cold-water shower. People with high blood pressure issues should avoid taking post workout cold water shower. Water can be at room temperature; extremely cold water is also not a good option.

Well, the argument doesn’t end here. While some experts believe that hot water shower is better than a cold shower. Let’s check the theory behind what hot water does to your body after a workout!

If cold water causes vasoconstriction as mentioned above, hot water causes vasodilation (Dilates the blood vessels which decreases the blood pressure).

Hot water shower stimulates the blood flow to the skin and helps in soothing the muscles. When the blood flow increases to the muscles, the lactic accumulation disperses out reducing the post workout soreness and reduces the uneasiness. As far as it is a soreness pain; hot water shower can work but if at all there is a post workout injury and the tissue has got damaged then please go for an ice pack and cold-water shower. Hot water might make you relax but ice will actually start healing the damaged tissue.

When I say hot water, it doesn’t mean boiling hot water! The temperature of the water can be slightly more than the room temperature which gives you soothing relief.

The argument of whether hot or cold water will always remain. Basis, the above explanation choose what suits you the best and go ahead with that option!