health and wellness Archives - Page 15 of 19

January 28, 2022 By Parwage Alam 2 Comments

7 Positive Habits To Have An Incredible Day

How many times have you woken up wondering what your day is going to be like? Given the current scenario, your thoughts are clouded with the pandemic, infections and to top it off the pending office work, assignments, presentations and meetings you probably don’t want to attend. In the turmoil of these menacing thoughts, the thing you forget to focus on the most is being positive!

All the thoughts perceived as negative spike your cortisol (the hormone that leads to bad stress) levels. If your day starts on a negative note, it is certainly guaranteed that the rest of your day is going to be the same. What you do and think during the first few hours after waking up can impact your mood, routine and productivity.

It is important that your morning routine starts on a good note. Follow these simple strategies when you wake up and you’ll be all geared to be positive and happy!

1. Rest Well To Be Positive & Happy

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right time can help protect your mental and physical health, quality of life, and safety. Sleep is just as important as eating and drinking water. Despite this, millions of people do not sleep enough and experience insane problems as a result.

The way you feel while you’re awake depends partly on how you have slept or what kind of sleep you have had. During sleep, your body is working to support healthy brain functions and maintain your physical health.

2. Prayer & Meditation to Facilitate Clarity and Abundance

Once you wake up after a healthy 7+ hours of sleep, prayer and meditation are crucial for orienting yourself towards positive thinking.

Nothing can be better than meditating for 10 min in a day for a healthy mind. Meditation can transform the mind. It doesn’t mean that you have to sit in a particular posture and focus on any single point. The definition of meditation is different for different people. If you ask me, meditation is the art of focusing our attention (100%) in one area.

MRI brain scans of people who meditate has shown an increase in activity around areas that control metabolism and heart rate. Some studies on Buddhist Monks have shown that meditation produces long-lasting changes in the brain activity in areas involving attention, working memory, learning, and conscious perception.

3. Sniff Your Way Awake

Most of us start our day with a morning wash which helps us open our eyes properly. Similarly, the scent you wash with can have a big effect on your mood, says Art Markman, Ph.D., the author of Smart Change. Research suggests Lavender can help you relax, mint can stimulate your brain, and citrus can reduce stress. Scrub and sniff away.

Over and above, a cold shower is more beneficial. Cold water immersion radically facilitates physical and mental wellness. Regular use of Cold water for shower provides long-lasting changes to our body’s immune, lymphatic, circulatory and digestive systems that improve our quality of life.

4. Get Up & Move More!

Exercise is extremely important for a healthy lifestyle. If you’re healthy, you can devote a 100% to any task. Kickstart your day with some good physical activity. Exercise decreases your chances of depression, anxiety and stress as it helps your body release endorphins which are good for you!

5. Take 2 Mins to Thank Someone

There is no harm in thanking someone for their presence in your life. People are magnets. When you’re grateful for what you have, you will attract more positivity and good. Gratitude is contagious. Gratitude may be the most important key to success. It has been called the mother of all virtues. Begin your day by putting yourself in a position of gratitude, you will attract the best that the world has to offer.

6. Listen to Something Uplifting

Everyone loves music! It’s one of the best ways to boost your mood. Personally, I love listening to old Bollywood or Sufi music and whenever possible, I use an alarm that actually plays music.

Music helps you find some relief from stress and if you start your day with such a great medicine – think how the rest of your day will pan out. If you listen to inspirational/uplifting material right when you wake up, then you will eventually condition that message into your mind and connect it with waking up in the morning.

7. Lighten Up The News

I personally try to avoid news channels in the morning in order to avoid any negative content I may come across. If you start your day with negative news, you may think about it for the rest of the day. Try something more motivational or positive. If you read stories that inspire you or make you happy, you’re guaranteed to have a fabulous day. Try creating a bank of motivational videos and begin your day with them.

This has been my personal experience and it has never led me astray! Try these very simple routines and gear up for success. Most importantly, begin your day with a smile!

Hope this helps! Do share your thoughts in the comments below! For more on mental health and emotional wellness, check out Healthy Reads or get these tips directly from your coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

December 9, 2021 By Trishala Chopra 1 Comment

Why Does Sweat Smell Bad After Certain Activities?

We all sweat. Sometimes, your sweat has a horrific stench post-workout as compared to your sweat during normal hours. Have you ever experienced this and wondered why? Truth be told, your sweat has no smell. So where does the smell come from? Well, there is a scientific reason behind it!

The horrific stench after a workout comes from bacteria that live on your skin. These bacteria break down the components of sweat resulting in smell.

What is the Smell About?

Your sweat comprises of water in large amounts along with trace minerals, fatty acids and skin cells that your body sheds. Your bacteria break these down further causing odour.

There is an endorphin (This is a hormone which is produced during exercise to ease your pain and make you calm and happy!) rush when you exercise which leads to a lot of perspiration or sweating. When you work out, your body produces cortisol along with endorphins which are hormones that affect the sweat glands on our skin.

There are two types of sweat glands which are eccrine glands and apocrine glands. Sweat glands in the armpits, groin and other smelly areas are called apocrine glands which produces a pheromone-like substance that provides energy for skin bacteria and leads to the horrific stench. Whereas eccrine glands are all over the body and don’t cause extreme sweating as compared to apocrine glands.

Why Does Everybody Sweat Differently?

You might have noticed that sweating levels are different for everybody. Why does this happen?

Factors which affect the rate of sweating:

Environment/Weather/Climate: Our body needs to maintain the normal temperature irrespective of climatic conditions. Body, has its own thermostat and how much you sweat completely depends on how your body is trying to cope with the weather change.
Your Fitness Levels Matter: The more you workout, the more you sweat. Your body tries to cool your body temperature so that you are ready to make the workout more intense!
Genes: Apart from the temperature regulation, some people tend to sweat more than others due to their genetics (somethings cannot be changed).
Could be a Medical Condition: Hyperhidrosis is a medical condition in which a person sweats excessively. Body tends to work hard to maintain the usual thermostat

5 Ways to Deal with Smelly Sweat:

Maintain Hygiene: It is important to wash the smelly areas frequently especially post-exercise. Washing these areas will help you in removing the dead cells from the skin, keep the skin healthy and reduce the smell eventually.
Use deodorants and antiperspirants to keep underarms stench free!
Wear Proper Clothes During Workout: Prefer sweat-absorbing workout clothes. Go for material which lets the body breathe rather than trapping the sweat instead leading to excessive sweat
If the sweating is excessive, see a dermatologist.
Work on your Diet: Certain food items are responsible for smelly sweat. Onions, garlic, cauliflower, alcohol, and coffee can lead to excessive sweating. Cutting back on these can help you with the reduced smell from the sweat

Home Remedies to Manage Smelly Sweat

Wheatgrass Juice: It works as an excellent detoxifier. Try 1 tbsp of wheatgrass juice with water early in the morning on an empty stomach for 2 weeks and then once every alternate day for 3 months.
Baking Soda: It works as a natural water-absorbing agent. Mix 2 tbsp of baking soda with water and apply it on the underarms for 30 minutes. Please do not keep it beyond 30 mins. It might act as an irritant for your skin. Wash it with ice cold water and apply 2 drops of glycerin as a natural toner.
Potato/Potato Juice: It acts as a quick water-absorbing agent which works as an antiperspirant. Cut Potato into thin slices, keep it in the refrigerator for 10 minutes and rub it on armpits. This will work as a quick antiperspirant.
Apple Cider Vinegar: It has astringent properties. If you suffer from excessive sweating, take 1 tsp of apple cider vinegar with mother culture early in the morning on an empty stomach.
Lemon: Citrus fruits work as natural deodorants. You can apply fresh lemon juice on your armpits and wash it after 45 minutes. You can try doing this every day to get best results.
Black Cohosh: Research has shown that supplementing your diet with 80mg of Black Cohosh helps in reducing overall excessive sweating and hot flashes.

Now that you know everything you need to about sweat and body odour, you can take the necessary measures and be odour-free!

Was this article helpful? Would you like to know more? Let us know in the comments below! For more articles like this, check out Healthy Reads or get advice from certified GOQii experts by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

July 20, 2021 By Dr. Vaidya's 2 Comments

5 Ways To Build Your Immunity Naturally

We take our immune systems for granted at most times. With the heightened threat of COVID-19 infection that is something, we can no longer afford to do. Boosting your immunity doesn’t require drastic action however. By digging into our rich Ayurvedic traditions we can find plenty of helpful information. In fact, Ayurveda’s primary focus has always been on disease prevention, rather than treatment. This means that it contains a vast repository of knowledge on strategies to strengthen and support natural functions, including immunity.

To make meaningful changes that improve immune function, you don’t need to adopt therapeutic practices or use nutritional supplements. While those methods will help and are supplementary, your main strategy should be to make small and natural changes to your daily lifestyle.

Proven Strategies to Build Immunity Naturally

1. Get Enough Sleep
If you wake up without feeling refreshed and feel sleepy through the day, you’re just not getting enough sleep. There are endless debates over how much sleep is adequate, but if you wake up refreshed and with high energy levels you have nothing to worry about. Unfortunately, most of us are sleep deprived or have disturbed sleep, which severely weakens immunity. Research that appeared in JAMA Internal Medicine shows that the risk of respiratory infections is significantly higher in people who get under 6 hours of sleep. This is because sleep deprivation leads to a rise in cortisol levels and impaired T cell function.

If you suffer from any kind of sleep disorder, you can take steps to improve sleep quality. Adopting a disciplined night time ritual will help. You can take inspiration from the dinacharya, adhering to meal, exercise, and sleep times. Avoiding exposure to digital screens, artificial lighting, and any stimulating activity is a must for a few hours before bedtime. Meditation before bedtime can also help calm the mind and prepare you for sleep. If you still have difficulty getting good sleep, you can try using Ayurvedic herbs that have adaptogenic and sedative effects like brahmi and jatamansi.

2. Find a Stress Buster
We often hear about stress as a risk factor for almost all kinds of diseases and infections. In the past this may have been based on anecdotal evidence, but that is no longer the case. Research shows a clear link between stress and increased vulnerability to infections. This is once again linked to a rise in levels of the stress hormone cortisol and reduced lymphocyte levels. Stress can also have an indirect impact on immunity. When we feel stressed and anxious we are more likely to make bad choices. A good example would be our turning to ice cream, chips, and junk as comfort foods.

Right now stress and anxiety levels are particularly high as it’s hard to stay socially isolated and trapped indoors. This makes it absolutely vital for you to adopt proven stress reduction techniques. In this context, mindfulness meditation is regarded as the most effective strategy and is even used in clinical programs to treat depression and anxiety disorder. If you need any additional support, you can also use Ayurvedic adaptogenic herbs like brahmi and ashwagandha.

3. Quit Smoking and Drinking
Nicotine and alcohol consumption are both regarded as harmful in Ayurveda because of their toxic effects. This is especially true with smoking as it has been linked to cancer and lung damage. From research, we now know that any kind of nicotine consumption is associated with such risks. Nicotine directly impairs immune function because of its adverse impact on antibody formation and T cell responses.

High intake of alcohol is also associated with severely weakened immune function. This effect is almost immediate, with a reduction in lymphocyte levels and weakened macrophage response soon after intoxication. Some of the toxic byproducts of alcohol are also known to directly damage lung function, increasing the risk of airborne illnesses.

4. Eat Smart
When it comes to diet and nutrition for immunity, Ayurveda has always been ahead of the curve. The importance of balanced nutrition, favoring natural foods with a high nutrition density has always been stressed. The importance of vitamin C from ingredients like amla has also been emphasized. Of course, to receive balanced nutrition that supports optimal immune function Ayurveda makes a broad recommendation too. The main principle here is to avoid or restrict all intake of processed foods, while opting for whole foods. This fundamental principle of Ayurvedic nutrition is now widely recognized.

Aside from increasing your intake of fresh fruits and vegetables, whole grains, nuts, seeds, and pulses should also be included in your diet. Dahi is again important because of its natural probiotic content. This is important for the health of the gut microbiome, which researchers now recognize as critical to healthy immune function.

5. Stay Active
Ayurveda is notable as the world’s earliest medical system to recognize the importance of physical activity. Yoga has in fact been used as a form of physical therapy now for millennia. The importance of staying active for strong immune function has been validated by several modern studies. Such research shows that exercise helps through various mechanisms. It lowers stress levels and raises antibody levels. This has been shown to lower the risk of infection and significantly improve recovery.

Keep in mind that exercise to boost immunity isn’t about high intensity workouts or going to the gym. It is simply about staying active. In fact, over exercising can suppress immune function. Right now, the best choices would be activities like yoga, Pilates, dancing, and so on, as they don’t require you to step out of your home.

These are 5 of the most essential changes to strengthen your immune system. To get an added boost, you can once again turn to the wisdom of ancient Ayurveda. Herbs like amla, haridra, neem, sunth, tulsi, and ashwagandha are known to strengthen immune function and can be found in a wide range of Ayurvedic medications. Ayurvedic formulations like chyawanprash and triphala are also still highly regarded and remain the most popular antidotes to weak immunity.

We hope this article helps you. For more tips on building your immunity, check out Healthy Reads or tune in to experts on GOQii Play. Additionally, you can also reach out to your GOQii Coach who can help, guide and motivate you! Subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Stay home, stay safe and #BeTheForce

June 3, 2021 By Madhu Soni 4 Comments

Fun Ways To Stay Fit At Home

While we’re again in a lockdown due to the second wave of the COVID-19 pandemic, what most of us are overlooking is the impact of this period on our health. “Sitting is the new smoking” and quite rightly so! Watch your favorite shows, movie marathons, staying glued to the cellphone can all keep you occupied but can also make you mentally and physically unfit! So here are some simple and fun ways to stay fit at home! You can try these fun workouts with your entire family, including your kids!

6 Fun Ways to Stay Fit at Home

1. Plyometrics at Home
Yes! You read it right; Plyometric Exercise can be fun with all the family members. You can place 6 water bottles in a straight line with a gap of 2 feet between them. Ask all the members to form a line begin the workouts:

Do the snake walk without touching the bottles
Jump over the bottles
Jumping over the bottles again but this time turn to your right and jump and then turn to your left and jump.
Jump over the bottles and clap your hands in the air above your shoulders.
Come in the plank position such that you are in between two bottles and your body is completely on your toes and palms. Reach till the last bottle.

2. Partner Workouts

Both the partners are facing back (touching each other’s back); one partner has a bottle of water and will pass it to the other partner by just turning his waist. At the end of 60 seconds the one who has a bottle of water in their hands is the winner.
Both the partners are facing back but this time feet are shoulder distance apart and the box of popcorns will pass by bending the back and the receiving partner too has to bend down to take it.
Lie down on the floor such that both the partners are touching each other’s feet sole. Now do cycling 20 times clockwise and anti-clockwise.

3. Hula Hoop
This is favourite among children. Besides just twisting and rotating your waist, you can also do variations like a cross over the loops without touching any body part.

4. Skipping
Skipping is a great way to keep kids and grown-ups happy and engaged. You can do partner skipping, cross skipping and reverse skipping.

5. Dancing
Dancing is also a great form of workout. We live in a land of vast dance forms, so choose your pick from Bangra to Garba to Bollywood! You can have a small dance competition amongst the family members. Encourage the use of props like sticks or chairs which will need more effort.

6. Spell your name
Just spell your name and do these workouts. You can also spell days of the week.

Image courtesy @ Brightside

Hope you enjoy these fun ways to stay fit at home with your family during quarantine. Let us know your experience or your mantra to staying fit indoors, in the comments below. For more exciting and fun home workouts, tune in to GOQii Play. For more on fitness, check out Healthy Reads.

To get these tips and tricks directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu

Stay indoors, stay safe and #BeTheForce