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Power Of Immunity – Part 2

headache

In my last newsletter, I spoke about the importance of the lymphatic system and how a poorly operating system can cause major diseases like cancer.

A poor lymphatic system can also be the reason one struggles to lose weight.

Allergies, sinus, and other immune related diseases, usually get treated with conventional medicine, I am not against this, if it works, use it. But, first make sure your lymphatic system is working well, as it’s this system which boosts immunity and prevents or heals the above related conditions.

In cases of cancer, if doctors suggest the removal of lymph nodes, I strongly suggest second and third opinions. Removing lymph nodes if not necessary, can cause more serious problems in the future. Sometimes cancer cells may have already passed through those nodes to other parts of the body, so removal may not be necessary.

Our body has different parts that contain lymph nodes responsible for removing and cleansing deadly toxins.

It’s a common practice to have one’s tonsils removed during a severe bout of flu and cold. Try never to do that if it can be avoided. Your tonsils have an extremely important role to play in your lymphatic system, so goes the same for an enlarged spleen. Many say these parts of the body don’t have roles to play, but they do.

The lymphatic system, a system of lymph fluid and lymph nodes, is vital for

  • Elimination of toxins. The lymphatic system can be aptly described as the garbage disposal of the body and is responsible for filtering and eliminating toxins.
  • The immune system. The lymph nodes house a high concentration of white blood cells that increase when the body is fighting off illness or infection.
  • Weight loss and weight management. Toxicity is a huge part of the weight loss puzzle. If you don’t support your lymph system, you will have even more trouble losing weight and gaining muscle tone.

The most important thing to remember about the lymphatic system is that it relies on our movement. Unlike the cardiovascular system with the heart automatically pumping fluid, the lymph system relies on our body movements as a pump.

This means that exercise, even a simple walk, can stimulate your system to work well and drain toxins out from the body.

The older we get, or even if we are sick or bed ridden, we must make attempts to walk or move so we can help the lymphatic system work.

While all movement engages the lymphatic system, walking is an accessible exercise that everyone can fit into their daily routine. If you don’t have the opportunity to walk around outside, take occasional breaks to simply walk in place.

Deep Breathing

You know how I emphasize on ‘Vitamin O’ being the most important vitamin we need. Well the lymphatic system needs it too. The more you breath, the deeper you breathe, try breathing from your diaphragm, all this helps you stimulate this amazing system.

Yoga

In the deeply restorative practice of Yin Yoga, poses are held for at least 3 minutes, and up to 10 minutes. The pressure of your own body in these prolonged holds can help release areas of lymphatic congestion. Additionally, many of the poses reverse the flow of gravity and twist the body, aiding in lymphatic flow. You can also focus on poses that stretch the hips, since the groin area contains a concentration of lymph nodes.

Legs Up Against The Wall

In this pretty self-explanatory yoga pose, lymphatic circulation in the lower body is maximized. By reversing the flow of gravity in your legs, you circulate the lymphatic fluid and encourage the elimination of toxins.

Dry Brushing

The lymphatic system is pretty close to the surface of the skin. It doesn’t take deep pressure to help release lymphatic congestion, which is why dry brushing your skin is so helpful. This process requires just a few minutes before your shower and stimulates lymphatic flow. You simply brush your body with a stiff, dry brush and this activates the lymphatic system.

Sitting

Have you heard of the modern epidemic called “Sitting Disease?” Studies show that prolonged periods of sitting correlate to an increase in degenerative disease. Research shows that exercise doesn’t reduce the risk of sitting… the only way to reduce the risk is to not sit as much.

Perhaps one factor influencing the correlation between sitting and disease is lymphatic function. Movement engages lymphatic flow, but sitting creates stagnation of lymphatic fluid. Remember, the lymphatic system doesn’t have a pump so you have to be the pump!

Hot And Cold Showers

Alternating between hot and cold showers stimulate the system to work better.

Lymphatic Massage

These are professional massages that are done to help cleanse the system.

Important: Major lymph nodes are situated under the arms, where the breast connects to the armpits and the inner groin areas along the thighs. We need to keep these nodes open for breathing and release of toxins through sweat.

Don’t use antiperspirants, that block these nodes to prevent one from sweating.

Avoid wearing under wire bras for a long time as these block the nodes.

Avoid tight underwear for long periods of time.

Select apparel like cotton that allows the skin to breathe and the body to naturally let go of toxins through sweat.

Do all of this to improve your own immunity without the dependency on heavy medication and drugs. Your body is designed to heal itself, it has the powerful inbuilt mechanism to do so. Start your own healing, and the sicker you may be, the more requirement for helping your lymphatic system and immunity.

From a nutritional aspect, waking up to a glass of warm water with freshly squeezed lemon does wonders for your lymphatic system.

Empower your body’s natural defence system by nurturing your lymphatic system. Incorporate these practical tips into your daily routine to optimize your immunity and overall well-being. Remember, your body is designed to heal itself. Take charge of your health and unleash your innate healing potential! For personalised guidance on enhancing your immunity, connect with our experts through GOQii’s Personalised Health Coaching here. Start your journey towards optimal health today!

#BeTheForce

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Power of Your Immunity – Part 1

Power of Your Immunity

Over the years my work has led me to believe that we need a fundamentally different way of looking at health care. We need a system that works beyond simply just looking at the symptoms that brings people into the clinics and instead is actually able to look and improve health where it begins. Health does not begin in the 4 walls of a doctors’ office or a hospital, but where we live, we work, we eat, sleep, learn and play.

Are you struggling with disease, pain, taking more medicines and spending more time with the doctors? Are you still sick?

Are you scared of the onset of disease, of flu’s, of cancers ?

We may be living in a polluted world, with pesticide laden foods, water that we think is clean and pure, but may not be, breathing in oxygen that consists or several deadly carcinogens, using cosmetics and hair colours laden with chemicals, microwaves, eating toxic junk food… the list goes on..

And we keep running around, like headless chickens, searching for the next best healthiest option, getting sucked into fads, diet programs, dangerous exercise programs, believing in the media, in what our social circles say, in what Bollywood and Hollywood blinds us with.

Eminent Doctors/Nutritionists across the U.S have T.V. shows that inspire the masses with their latest take on weight loss pills that work… first there was green bean coffee extract, then there was raspberry ketones, then Garcinai Cambogia. If these worked, there would be no one struggling with weight issues.

Stop all of this, step back and really slow down.

Yes it’s a crazy world, and people are going to get sicker by the day, and there are going to be more Antibiotics, Cancer, Diabetes, Thyroid drugs that pharmas will continue to flood our communities with. But, guess what, it’s all of this that is not allowing us to get healthier.

Your body is designed to heal itself, if you give it a chance. I’m not saying stop medication. If it works, do it. But, aim to understand what got you on that medication, what’s the trigger and then sort that out so you don’t have to stay on medicines. Don’t get reliant on the medication and continue to live without making changes in your lifestyle.

The answer to disease prevention and cure is ‘IMMUNITY’. It is your body’s first and last line of defense against all diseases .

We all know that Nutrition, Exercise, Stress and Sleep are the aspects that work together to contribute towards a strong immunity.

Over and above this my first recommendation would be for everyone to understand their ‘lymphatic system, and how it works in each of our body’s.

Having a lymphatic system that works well, is the first step towards a super strong immune system.

The lymphatic system is closely related to the cardiovascular system and is sometimes referred to as the body’s secondary circulatory system. Its major function is that of a defense mechanism and it is a key to the body’s immune defenses. The lymphatic system includes the lymph vessels (four times more than blood vessels), lymph nodes, tonsils, spleen and thymus gland. Lymph is the colorless fluid containing white blood cells that bathes the tissues and drains through the lymphatic system.

The lymphatic system:

– Distributes fluid and nutrients throughout the body

– Assists in draining off excess fluids and protein left behind by capillary circulation activity, preventing tissues from swelling

– Removes toxins

Furthermore, when toxins are produced within the body faster than the body can process and release them, the body suspends those toxins in fat and interstitial spaces in an attempt to protect the organs. This toxic buildup results in soft and connective tissue inflammation and excessive buildup of lymph fluid which contributes to fibromyalgia, chronic fatigue, cancer and a multitude of immune system disorders.

To be continued ….

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Nutritional Deficiencies That Can Cause Hair Loss

hair loss

Hair is a tough protein made of Keratin. The hair bulbs at the base of the hair follicle divide and grow to build the hair shaft. Blood vessels nourish the hair bulb and deliver the hormones that modify hair growth. Hair grows at different rates in different people. Hair loss also happens at different rates in different people for different reasons like heredity, hormonal changes like hypothyroidism, medical condition or side effects of medicines, ageing or even stress. We do shed around 50-200 hair every day and it is perfectly normal. Also, in some situations like post pregnancy in women, when there is more than normal hair loss due to sudden imbalance of calorie intake, which usually gets resolved by itself. Whatever the reason for hair fall, these two small words can be a nightmare for many. Let’s understand what nutritional deficiencies can lead to hair loss!

Which Nutritional Deficiencies Can Cause Hair Loss? 

  1. Vitamin D Deficiency: Vitamin D is very important for hair growth as it stimulates hair follicles and also helps in maintaining thickness of each hair strand. Low levels of Vitamin D in the body may cause thinning of hair or slow hair growth. Keratinocytes in skin metabolise Vitamin D to Keratin – a protein found in hair, skin and nails. Low levels of Vitamin D make it difficult for the Keratinocytes in hair follicles to regulate hair growth and its shedding. Low levels of Vitamin D are associated with higher stress levels which support hair fall. Getting 400-800 IU of Vitamin D a day is very important. This can be easily achieved with 10-30 minutes of sun exposure.
  2. Vitamin B7 or Biotin Deficiency: Though biotin deficiency is very rare in people (as biotin is found easily in foods like Banana, Carrot, Egg Yolks, Legumes, Nuts, etc.), it can occur by heredity or in people who consume excessive amounts of alcohol, smoke excessively, people with inflammatory bowel disease or in people who have raw egg whites which contain avidin that blocks absorption of biotin.
  3. Iron Deficiency: When one has iron deficiency, the circulation of haemoglobin is less –  which means less oxygen uptake by the body and slower growth and repair of cells, including cells that stimulate hair growth. When there is less circulating oxygen in the body, the available supply is channelized to vital organs to keep them alive rather than to hair follicles. Without oxygen, hair follicles cease to function properly and eventually fall out. Including foods like Whole Wheat Grains, Beans, Chickpea, Tofu, Peas, Nuts, Raisins, Spinach and Chicken ensures that you have good iron stores in the body. When you notice more than usual hair in your shower drain or hair brush, it is time to get your haemoglobin levels tested. 
  4. Vitamin C: While Vitamin C deficiency is rare as it is easily available in many food items, the common risk factors include poor diet, alcoholism, anorexia, smoking and chronic illness. Vitamin C plays a vital role in the absorption of iron from the intestines which leads to weakness and hair loss. Having citrus fruits like Oranges, Sweet Lime, Lemon, Strawberry, Guava and other foods like Sweet Potato, Chillies, Thyme, Kale and Broccoli on a regular basis, ensures your vitamin levels are maintained on a higher side 
  5. Vitamin E: with its antioxidant properties helps in reducing oxidative stress on the scalp and reduces free radical damage and protects hair cells. Vitamin E helps improve scalp health and hair health. It creates a protective layer on the hair follicles and locks in moisture making it shiny and easy to manage. Vitamin E supports a healthy scalp by protecting the lipid layer and reducing dryness and scaling of the scalp. Food sources of Vitamin E include nuts and seeds like Almonds and Walnuts, Pumpkin and Sunflower Seeds, Wheat Germ Oil, Peanuts, Avocado, Mango and Spinach.

Tips To Reduce Hair Fall  

  • Eat well balanced meals containing protein, complex carbs and healthy fats
  • Drink at least 8-10 glasses of water a day to aid the digestion and absorption of nutrients from your diet
  • Include healthy snacks in between meals to maintain energy levels
  • Include foods like Whole Grain Cereals, Eggs, Nuts, Leafy Vegetables, Tofu, Legumes, Quinoa, Beans, Avocado, Dairy, Orange and Lime to get all the essential nutrients to support healthy tresses
  • Get good exposure to sunlight so that you maintain your Vitamin D levels, if not do supplement it regularly 
  • Maintain scalp and hair hygiene by using a mild shampoo at least 2 times a week
  • Keep stress levels within normal limits 
  • Get good quality sleep and exercise at least 4-5 days a week

We hope this article on nutritional deficiencies that can cause hair loss helps you! For more on hair loss and hair care, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

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Water Fasting: The Healthiest Way to Detox!

Water FastingA couple of months ago, my aunt practiced a month-long water fast. In essence, she only drank water throughout the day. No food, no tea, no coffee, no milk and not even coconut or lime water. In short, it was nothing but just water! When I got to know of this, I was initially taken aback. I rushed to my aunt and asked if she was alright and what was the need to punish her body in this manner. To which my aunt replied, “I am doing this for religious purposes”.

Does Water Fasting Actually Help?

I am aware that fasting is an ancient, spiritual practice in many religions across the world. Also, fasting gives inner strength and confidence. But, like most of the traditional remedies, beliefs and practices have scientific reasoning and benefits attached. I was pretty sure water fasting would have some too. I researched on the benefits of ‘water only fast’ and was astonished to see multiple articles on the same that stated the various benefits of ‘Water Fasting’. Broadly, the benefits lie on the basic belief that the human body has self-healing abilities.

Water fasting gives improved energy and vigour. It removes mental blocks and gives clarity of mind. It also eliminates toxins from the body and can go a long way in preventing future illnesses. Water Fasting can improve immunity and has anti-aging benefits. The digestive system gets a break. All the energy that is used by our digestive system to break down foods, beverages, toxins, fats, and sugars, gets channeled to actual cleansing, detoxification, and repair of our vital organs, cells, and tissues. Many report a certain euphoria after a day or two of water fasting. You’ll likely feel a certain increase in energy as well, as you lose that slack, logy feeling.

After all the research and understanding about ‘Water Fasting’, I was naturally prompted to attempt water fasting for a day. I figured it wouldn’t hurt to give it a try just for a day and then post some tips from my personal experience which can be guidelines for others who wish to take this up for a day or two.

It was not easy for me or let me put it this way, if you have never attempted to do any kind of fast, this is going to be a little tough. Hence, I would like to share some tips and my personal experience which might inspire or support you to take up this challenge once in a week or probably a month.

Tips for Water Fasting

  • The right day to take up this fast would be to choose a day when you have lesser activities planned. If there are excessive activities, then they consume a lot of calories and that will make you hungry
  • Fasting should ideally start in the morning by drinking about two glasses of water which will clear your bowel movement
  • Simple pure water is the best. Boiled or cool water will also do. Drinking 1 ½ liters to 3 liters of plain water in one full day depending on individual capacity is good. You can drink more if you are up for it. I honestly did not count mine
  • Few bodily reactions which may seem scary but are considered normal and you all will experience as well if you are water fasting for the first time. Some of the signs are weakness, dizziness and nausea and these are common due to the sudden lack of food. I personally experienced a slight drop in blood pressure and headaches during the latter part of the day. The key to this is just lie down and relax whenever these symptoms become intense. The more difficult you find it, the more it means that your body has a lot of toxins to clean out
  • Towards mid-day, you will feel a sudden bout of hunger. Just have one or two glasses of water to dilute the gastric secretions. Then lie down and take rest. The hunger should go away in a short time
  • After having fasted, learning how to break a fast is important. As there is hardly any digestive activity during fasting, one should be very careful while breaking the fast. The best way to break a fast is with lime juice or orange juice which will make the stomach alkaline. It’s wiser to have few spices and no oily food during this time. Second meal of the day can be normal

All in all, I enjoyed my water-only fast of 24 hours. I look forward to doing this once every month. I recommend this to everyone to self-realize the benefits attached to this. If you can’t do 24 hours, start off with 12hrs and then build it up as you get better and used to it. As we always say, take gradual and small steps to reach your big goals sooner. So Good luck! Use nature and natural ways as your best medicine to prevent as well as treat your body.

For more tips on healthy living, check out Healthy Reads or speak to a GOQii Coach to get the right guidance and motivation by subscribing for Personalised Health Coaching here.

#BeTheForce

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