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Top 5 Foods To Fight Wrinkles And Premature Aging

We all want healthy and glowing skin but do you know that your skin reflects what you eat? Healthy skin needs nutrients, a healthy diet, enough water and good sleep. When these aspects are balanced, it shows on our skin. Wrinkles are a sign of ageing. We can’t stop or avoid it but with healthy food and lifestyle, we can delay it. When it comes to premature aging or wrinkles, it happens due to Sun damage and loss of collagen and elastin. These two proteins take care of our skin and keep it healthy, young and firm. 

When UV rays hit our skin, it reduces the production of collagen and elastin. It increases the production of free radicals and premature aging. As we age, the skin starts losing its firmness and elasticity. Other factors that contribute to the process are pollution, smoking, stress, dehydration, lack of sleep and unhealthy food habits.

Which Foods Help Fight Wrinkles and Premature Aging? 

  1. Avocado: is a fruit with healthy fats. It has fiber and many nutrients like Folate, Magnesium, Potassium, Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), Pyridoxine (Vitamin B6), Vitamin C, Vitamin E and Vitamin K. Vitamin E aids skin nourishment, reduces scars and fights free radicals. Avocado is high in the antioxidant glutathione, which helps the body to detoxify and keeps skin clear of acne and wrinkles.
  2. Berries: All the berries are extremely rich in antioxidants, are a good source of Fiber, Vitamin C, Manganese, Vitamin K1, Copper and Folate. Those are rich in Flavonoids, Vitamins and Polyphenol. So berries are perfect food to fight wrinkles and fine lines. Berries not only help in reducing wrinkles but also help in the regeneration of new skin cells. Add berries to your breakfast or morning smoothies.
  3. Buckwheat: It is gluten free, rich in fiber, Iron, provides B1, is a rich source of Magnesium and Calcium, Folate, helps in heart health and controls blood sugar levels and also reduces the signs of premature aging. It has Bioflavonoid Rutin which helps to maintain the production of collagen in the skin and encourage the body’s utilization of Vitamin C.
  4. Papaya: is rich in a variety of antioxidants, vitamins and minerals like Vitamin A, C, K and E, Calcium, Potassium, Magnesium, Phosphorus and Vitamin B. These help to improve skin elasticity and minimize the fine lines and wrinkles. Papaya is rich in the enzyme papain and chymopapain which helps to reduce inflammation. It helps to reduce acne by removing dead skin cells, and remove damaged keratin which can build up on the skin and form small bumps.
  5. Sweet Potatoes: are rich in Vitamin A, B, C, D, Calcium, Iron, Magnesium, Potassium, Phosphorus, Thiamine, Zinc. It has the antioxidant beta-carotene which is converted into Vitamin A and helps in restoring skin elasticity, prompts skin cell turnover, which means healthy glowing skin. The Vitamin C and E in it helps in protection of skin from free radicals and keeps complexion radiant. Both the Vitamins are crucial to keep skin healthy, glowing and supple. Vitamin C boosts collagen and promotes tightening of skin. 

Above are the few foods which help protect our skin from wrinkles and premature aging. In addition to including these foods to your diet, make sure that you have healthy fats, a variety of veggies and fruits, especially different colour veggies and fruits. Keep yourself well hydrated, do regular exercise, learn to manage stress and sleep well.

Reduce the consumption of alcohol, tea, coffee, preserved canned food and processed food. Our body does not have a voice but it talks to us through signs and symptoms, so pay attention to the health of the skin to be healthy and fit. With good food habits, healthy lifestyle, proper hydration, good sleep and stress management we can turn the clock on our skin to look 10 years younger. 

We hope this article helps you fight wrinkles! Do leave your thoughts in the comments below. For more tips on skincare, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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What’s More Important For Good Health: Sleep or Exercise?

sleep or exercise

Have you found yourself in a predicament where you stayed up too late, got only a few hours of sleep, woke up groggy and went half asleep to the gym? But what is actually good for you – is it sleep or exercise? Both, actually! Sleep and exercise are key components of a healthy lifestyle. You can’t choose between sleep or exercise, as you need both. Slacking on either one of them can affect the other.

What Happens When You Sleep Late and Wake Up Early?

Due to minimal sleep, your circadian rhythms shifts. This means you’re “exercising during your biological night” when you should still be sleeping and that’s counterproductive. Your muscle cells, which also have circadian rhythms, recover and perform better during your body’s biological daytime than they do during the biological night.

Obviously, working out when your whole body is awake is crucial when it comes to your muscles and getting a proper amount of sleep also helps prevent injuries during exercises. In fact, a lack of sleep can weaken your immune system (which prevents you from working out) and can also lead to weight gain and health issues like cardiovascular disease and diabetes, i.e. precisely what exercise aims to prevent. But on the flipside, regular exercise promotes more restful sleep. So, working out at the right time can actually bank you some quality shut-eye rather than curb it.

How To Sleep Better For Better Exercise?

Whether you need to set an earlier bedtime or find a different window for working out, make sure you’re not putting yourself in the position to decide between these two titan pillars of wellness. Consider revolutionizing your to-do-list routine in a way that makes you happier to achieve these goals.

Stay away from heavy and oily foods before bed for better sleep. Also, keep away from electronics an hour before you go to bed as the back-light from your cellphones can affect your sleep. Try to be as comfortable as possible, which means wear loose clothing and keep yourself warm.

Try these tips to sleep better. In fact, you can also try breathing exercises to help you get better sleep: Click here to know more.

We hope this article has helped you and you don’t need to choose between sleep or exercise! To get more information like this from certified experts, subscribe for GOQii’s Personalised Health Coaching here.

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Acidity: Its Symptoms, Causes and Cure

how_cure_acidity_problemAcidity is a very common problem among people. Most usually complaint of acidity due to various reasons. And, many take temporary treatment but, few know what has caused it or what it is exactly?

This aspect of not knowing what the problem is worries me. If the issue of acidity relapses, then one has to develop certain habits which will help permanently. Just because it is a disorder most tend to ignore it. But, acidity over a period of time can get worse.

The acid in our body is needed to digest the food. If there is less secretion, then it can cause indigestion, and if it is in excess, then it causes ‘Acidity’. Today, I would like to tell you more about Acidity and what are its symptoms, causes and cure.

Symptoms of Acidity:

Restless, heartburn, nausea and vomiting, sour belching of food you have consumed, aversion to certain food items, indigestion, severe constipation in some cases.

Possible causes of Acidity

  1. Oily food, food with more salt, sweet and spices (overeating)
  2. Food or drinks containing a lot of acids or food that taste sour which increases the secretion of hydrochloric acid in the stomach
  3. Tension, worries, and pressure on the mind create more acid in the stomach
  4. Frequent drinking of coffee, alcohol, smoking and drugs etc
  5. Lack of physical activities, going to sleep immediately after food will produce excess acid
  6. Taking frequent allopathic medicines like aspirin or pain killers will increase acidity
  7. Any illness related to the alimentary canal or the organs connected with the digestive system may lead to acidity
  8. Keeping long gaps between two meals
  9. Having acidic food (which are mentioned below)
  10. Highly emotionally and nervous individuals
  11. Overeating

Acidic Foods:

Butter, Lentils, White Refined Flour, Whole-Wheat Cooked Spaghetti, Peanuts (dry-roasted), Walnuts, Chicken, Whole Egg, Oats, Brown Rice, Salmon, Tuna, Cheese, Tomato

Alkaline Food:

Honey, Asparagus, Margarine, White and Red Wine, Broccoli, Watermelon, Apples, Zucchini, Hazelnuts, Green Beans, Cherries, Radishes, Cauliflower, Potatoes, Apricots, Carrots, Celery, Bananas, Leafy Vegetables, Raisins.

Home remedies for Acidity:

  1. Cold milk with 1 tsp of ghee
  2. Banana
  3. Eating 4-5 basil leaves (tulsi) after every meal
  4. Boil fennel seeds (sound) in water, leave it overnight and drink it the next day when you get a bout of acidity
  5. Chew cumin seeds (jeera) has calming effect
  6. Bite cloves so the juice is released and keep it in the mouth for a while
  7. Boil cardamom, cool it, and drink that cool water
  8. Boil mint leaves, cool it, and drink that cool water
  9. Crush ginger and eat with a piece of Jaggery
  10. Have Amla powder twice a day to refrain from acidity

Understanding acidity, its causes, and how to cure it is essential for maintaining a healthy lifestyle. By adopting healthier eating habits, managing stress, and incorporating natural remedies, you can effectively combat acidity and prevent its recurrence. Remember, long-term changes in diet and lifestyle are key to permanent relief. Stay informed, stay healthy, and take control of your digestive health. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Excercises: Pre-Pregnancy: A good start is half done!

Planning to start a family is a crucial decision, in fact, a life changing one, and preparing yourself well for the most important time of your life, will ensure a healthier you and a healthier baby. If you have made up your mind for the next big move, this blog will give you an insight into the exercise part of this beginning.

A workout routine developed before getting pregnant will help you stay in the healthier BMI range, will help you beat stress through release of the feel-good hormone – endorphins, and will help you sleep better through the night, thus will create an optimal environment for natural conception. Additionally, it will help you sustain a healthy pregnancy and develop your stamina for the rigors of childbirth and recovery, and finally, it will assist you in getting back in shape and to your pre-pregnancy fitness levels!

A good deal eh? So let’s learn how you can plan your exercise regime:

A) If you are a beginner: take it easy and gradually. 20 -30 minutes at a minimum three times a week will be good to go.

  1. Start with a low impact aerobic exercise – walking, dancing, cycling. These will race up your heart and exercise your lungs.
  2. Another good one is Swimming – it will make you feel lighter and work out your whole body without straining your joints.
  3. Relaxing workouts include yoga, which with the right postures will help in toning your reproductive organs too.
  4. A Pilates workout under guidance will help strengthen your core and pelvic muscles.
  5. Weight training under supervision will work out your muscles to prepare them for infant care. Use lighter weights and learn the correct training technique, but remember weight training is to be avoided during pregnancy.
  6. Practice exercises for pregnancy and active labor – these will include squatting, lunges, pelvic floor exercises, and breathing exercises. Starting to do them now will make it easier to continue after the big news.

B) If you are a pro: you are doing one of the best jobs for yourself and your fertility. But like with every other good thing, too much of it can still do more harm than good when you are trying to conceive. This is so because exercises are considered as a stress to the system and the body shuts down its reproductive functions in stressful events. Moreover, workouts are linked to changes in a woman’s hormonal system that may interfere with implantation of a fertilized egg. Then, is it fine for a man to exercise intensely during pre-conception phase? No actually not. The male partner must also re-evaluate his workouts and dial down the intensity of his routine so as to avoid the risk of decreasing his sperm counts (which happens due to excessive heat generation during exercises).

Now the question is when do you draw the line?

Well, it will depend on your BMI

#If you fall in overweight BMI range (>27), there is no reason to tone down your exercises, since obesity impairs fertility more than excessive exercising.

#If you fall in normal weight BMI range, bring down your workout intensity from vigorous to moderate. Like if you are running, start jogging and avoid vigorous gymnastics, aerobics, cycling and even swimming. Make them more leisurely so that you are not devoting more than 5 hours a week to these workouts.

#If you fall in underweight BMI range (<18), check your workout intensity and lighten it again so that along with good nutrition, you can soon move up to healthy weight range for early conception.

Now a word of caution for Female Athletes- if your form of exercise (including power yoga) is above moderate and leaves you extremely weak, winded, and gasping for breath or alters your menstrual cycles, then it’s time to tone down the frequency, pace, and duration of your workouts. This surely doesn’t mean you can’t run/cycle or must leave your weight lifting career for making a baby, but then, of course, this won’t be the ideal time to prepare for a marathon/triathlon or for buffing up for an upcoming championship.

Furthermore, certain contact Sports like Judo, Karate, Football etc., which may cause sudden jolts/falls and abdominal punching, may become unsuitable when you eventually fall pregnant. So trying now to hone your skills in them or, for that matter, in activities like downhill skiing, horseback riding, scuba diving, mountain biking etc., may not be useful. Save them for your post pregnancy to do list!

Lastly, a well-rounded preparation consists of other factors too. So a wholesome diet, folate supplements, sound sleep, no alcohol/smoking, avoiding caffeine and reducing stress will form a crucial foundation of your prenatal preparation along with, as I mentioned above, EXERCISING regularly.

Hope you find this article useful and that it answers all your questions regarding exercises before your Big Fat Positive. Take care and I’ll see you in the next chapter of Pregnancy! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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