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December 27, 2024 By Saba Mirza Leave a Comment

Tips to Help You Manage Asthma During Winter

manage asthma during winterWinter is a little tough for most of us to deal with but for people suffering from asthma, it can be more challenging. When out, the cold air irritates the respiratory mucosa and exacerbates the symptoms. On the other hand, when you’re indoors, asthma triggers are present in the form of molds, pet dander and dust mites. When cold waves hit the airways or when asthma triggers enter the respiratory tract, the airways get into a spasm and produce more mucus which clogs the pathway and causes excessive coughing, wheezing and shortness of breath! So how exactly can one manage asthma during winter? 

Tips to Manage Asthma During Winter 

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Apart from getting your flu vaccines before the onset of winters and being ready with all the prescribed medicines from your doctor, here are a few simple measures which will help you manage asthma during winter.

  1. Limit Outdoor Activities: To prevent the flaring up of asthma because of cold air, limit your outdoor activities, especially walking or outdoor sports. Workout in a gym or at home, which will prevent any shortness of breath and will also help in boosting physical fitness.
  2. Cover Your Face While Going Out: Drape a scarf over your mouth and nose or wear a winter mask covering the lower part of your face whenever you go out. It will warm the air up a bit before you breathe.
  3. Prevent Mold Formation In The House: Keep the house dry and clean to prevent the formation of molds. We can prevent the growth of dust mites and molds by ventilating the house, especially the kitchen and bathroom, with exhaust fans. Prevent moisture formation on hidden areas and dry all the wet places. Be sure to repair any leaky pipes, roofs and windows.
  4. Prevent the Spread of Infections: Cold and flu viruses are on the rise in winter and can exacerbate the symptoms of asthma. Prevent catching these infections by washing your hands thoroughly for at least 20 seconds with soap and water, using hand sanitizer whenever you’re out and maintaining distance from people who are infected.
  5. Keep Yourself Hydrated: Drinking good amount of liquids is helpful in thinning down the mucus in the lungs which can then be easily expelled. Lukewarm water, herbal teas, hot clear soups, etc. are quite effective in soothing sore respiratory mucosa. Avoid drinking cold water or cold beverages as cold irritates the respiratory mucosa and can exacerbate the attack.
  6. Use Essential Oils: Eucalyptus oil has been used since ages for various infections, predominantly asthma and bronchitis. Put a few drops of eucalyptus oil in hot water and inhale the vapours for a few minutes. This will help you find relief from breathlessness! Lavender and Basil oils are quite effective as well.
  7. Include Anti-inflammatory Food Daily: Include Omega-3 fatty acids rich food like fish, flax seeds and nuts more regularly during winter. This will help reduce inflammation in the body. Antioxidant-rich foods like seasonal fruits, fresh and colourful vegetables also help in cleansing the body by destroying the toxins accumulated in the body cells. This helps in boosting the body’s immune response to various infections.
  8. Practice Yoga: Gloomy days in winter also contribute in increasing stress levels. High-stress levels can trigger the symptoms of asthma. Deep breathing exercises, as done in pranayama, can be helpful in improving lung efficiency in people with asthma as well as relieving the stress!

We hope this article helps you manage asthma during winter! If your symptoms get too severe, visit your doctor immediately. For home remedies and more information on asthma, you can ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce  

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.

December 9, 2024 By Neha Goyal 2 Comments

Pistachios – Your Powerful Nutritional Punch!

Pistachios - Your Powerful Nutritional Punch!Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

How Does It Give a Powerful Nutritional Punch?

  • Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
  • Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
  • Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
  • Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
  • Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Eating Pistachios

  1. Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
  2. Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
  3. Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
  4. Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
  5. Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
  6. Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Pistachios in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

December 5, 2024 By Divya Thampi 3 Comments

5 Hacks To Help You Achieve Your Goals

Hacks to achieve your goalsDespite knowing the importance of persistence, most people have trouble focusing single-mindedly and putting in efforts consistently in the area that they want to succeed in. Our good intentions or brilliant ideas don’t see the light of day, because of some of the habits we possess that seem insignificant and mundane.

More often than not, we find ourselves doing not what we wish to do but what we are accustomed to doing. For example, I had been thinking for months that I must wake up earlier by an hour each morning. Easy enough, right? But each night, I would find myself spending time on trivial things that I had not planned to do, like reading random articles, or surfing through emails or reflecting about some things that may have happened during the day.

These unplanned non-events led to late nights and consequently each morning I woke up no earlier than usual. Some of you may relate to this situation. Just replace ‘want to wake up early’ with ‘want to go for a walk’, ‘want to read every night’, ‘want to eat healthy’, ‘want to meditate’, ‘want to spend more time with my team’, ‘want to get to the office before time’, ‘want to learn a new skill’… by now you get the drift.

Perseverance is a trait that people with high emotional intelligence possess. As Daniel Goleman says in his book ‘Emotional Intelligence’ – “Studies of Olympic athletes, world-class musicians and Chess grand masters find their unifying trait is the ability to motivate themselves to pursue relentless training routine”. One would think that these people are wired differently. But they are not. Perseverance is not something that you either have or you don’t, it’s something that can be developed. Following are 5 simple yet highly effective ways to build perseverance and pave your path to success:

1. Start Small & Take Breaks

‘Many drops make an ocean’ is definitely something to think about. If we straight away start thinking about all the effort and resources that would be required to achieve something, the thought could promptly dissuade our minds from giving it a try, hence begin small.

If you want to run 5 km each morning, start with one or even half a km. The initial few days of trying something new can be stressful. It takes our body and mind, time, to get used to things. If eating healthy is your goal, start with one healthy meal a day. It takes a little less effort and helps you get used to the change. If you are working on a report, work in half-hour chunks with a five-minute break between every half an hour (check out the Pomodoro Technique)

positive day2. Celebrate Small Wins

Even if you have run just a kilometer on two consecutive days, while your aim may be to run 5, give yourself a pat. Well begun is half done. Reward yourself with something small. It could be listening to your favourite music, reading your favourite book or spending time on a call with your friend. The choice is yours but the celebration is a must to keep you motivated.

3. Surround Yourself  With Cheerleaders

Share your goal and efforts with people who care for you. Those people who would be excited and happy to see you do well. Enroll their help, let them check on your progress and remind you how well you are doing. They will become your support system and give you the much-needed boost when you feel like giving up. All of us need cheerleaders to cheer us on.

4. Watch Your Self-Talk

What do you tell yourself when you set out to run a mile but are tired and end up walking half the distance instead? Do you cut yourself some slack or beat yourself up? Do you think that you will rest a little and try again or do you say, “There I did it again! Why am I sloppy, slow and incapable?” Watch out, the one person whose words have a significant impact on you is YOU! Pay attention to your self-talk. Reframe the negative lines with positive ones. So instead of saying “I couldn’t even run 2 km”, say “I did 1.5 km, an improvement from yesterday”

5. The Last Stretch

Many years ago, as a hotelier, I was once asked to make 100 cold calls, to inform people about the upcoming New Year event. It wasn’t a very pleasant task because often people would hang up even before I completed my first sentence. Every time I was tempted to stop and take a break, I’d tell myself, “Just two more calls and then its break time”.

Consequently, I ended up doing those 2 calls more enthusiastically and I was done with all the 100, faster than expected. This strategy works really well. Stretch your limits, little at a time. If you have run a kilometer and want to stop, push yourself to run just another 100 meters more.

If you have written 600 words for the day, write just 50 more before you call it a day. Slowly but surely you will have a bigger appetite, higher capacity and things will get easier, not to mention that you will be getting closer to the win you have been looking forward to.

Little at a time, turn these pointers into habits and just like insignificant small habits can veer you away from your achievements, these small winning habits will steer you towards your big wins. Remember, nobody was born a winner or a loser, your thoughts and efforts make you so. Like Aristotle said “We are what we repeatedly do. Excellence, then, is not an act, but a habit”.

We hope these tips help your form and achieve your goals for the coming year. Do let us know your thoughts in the comments below. For more articles like this, check out Healthy Reads. To get the right guidance and motivation from an expert, subscribe for GOQii’s Personalised Health Coaching here.

#BeTheForce

November 29, 2024 By Mubasheera Chaiwala Leave a Comment

Stress and You: A Comprehensive Guide to Managing Life’s Challenges-Part-1

India is still stressedPicture yourself about to deliver a crucial presentation at work. Standing before your colleagues, you feel your heart racing, your hands slightly sweaty, and your mind zeroing in on every word you’re about to say. That surge you feel? It’s stress at work—a natural response gearing you up to perform at your best. In this moment, stress isn’t a barrier; it’s a boost, keeping you sharp, focused, and ready to engage.

Stress plays a crucial role in many areas of our lives, whether it’s the drive to excel in an exam, perform well in a major game, or stay alert in a risky situation. However, like a double-edged sword, while stress can provide a helpful boost, excessive stress can start to hold us back. By understanding what stress is and how it impacts us, we can learn to harness it when it’s useful and manage it when it starts to feel overwhelming.

Let us understand what is Stress?

Stress is the body’s natural reaction to any demand or threat. When we sense danger—whether it’s real or perceived—the body triggers an automatic “stress response” designed to protect us, keeping us focused, energized, and alert. In emergencies, stress can even be life-saving, providing extra strength and heightened awareness to face the challenge.

However, stress isn’t always a negative force. It can serve as a motivator, helping us rise to challenges. For example, stress can keep us sharp during a work presentation, boost our focus in a game, or push us to study for an exam rather than indulge in distractions. In this way, stress can empower us to exceed our limits and achieve our goals. But when stress becomes chronic, it can start to affect our health, making it essential to manage it well.

What happens when you’re stressed?

When you experience stress, your nervous system releases a surge of stress hormones, including adrenaline and cortisol, priming your body for action. Your heart beats faster, muscles tense, blood pressure rises, breathing quickens, and your senses sharpen. However, after a certain point, stress ceases to be helpful and can begin to harm your health, mood, productivity, relationships, and overall quality of life.

Common symptoms of stress-

Cognitive symptoms

  1. Memory problems- Inability to concentrate
  2. Constant worrying
  3. Mood swings, irritability, anger

Physical symptoms                                                                              

  1. Chest pain, rapid heart rate
  2. Frequent colds or flu
  3. Aches and pains
  4. Dark circles, skin pigmentation

Behavioral symptoms

  1. Eating more or less
  2. Sleeping too much or too little
  1. Withdrawing from others
  2. Procrastinating or neglecting responsibilities
  3. consuming alcohol, smoking, or drugs to relax, Nervous habits (e.g. nail biting)

Health Problems Related to Stress:

Diabetes

Stress can worsen diabetes in two ways. Hormones like cortisol, cortisone, and hydrocortisone play a major role in the body’s response to stress. Under the influence of cortisol, blood sugar levels are maintained and can even rise during stressful times. These hormones are responsible for converting glycogen into glucose. Any type of stress increases cortisol levels in the blood. Additionally, stress raises the likelihood of unhealthy behaviours, such as poor eating habits and excessive drinking.

Hypertension and Heart Disease

People who are stressed have a higher risk of high blood pressure and heart problems. Stress can directly increase heart rate and blood flow, causing the release of cholesterol and triglycerides into the bloodstream. It’s also possible that stress is linked to other issues—like an increased likelihood of smoking or obesity—that indirectly elevate heart risks.

Things to do to effectively manage stress:

  1. Eat a well-balanced diet, food rich in important vitamins and minerals that help in managing stress (we will discuss the food helping in managing stress in PART 2)
  2. Yoga is a popular physical and mental health enhancer
  3. Exercise can be a great stress reliever. It changes one’s outlook and the day will seem far less tense.
  4. Massage is a form of enforced physical relaxation and mental relaxation to reduce stress.
  5. Being assertive. Assertive people tend to have less conflicts, and are understanding.
  6. Cultivate the power of patience, it will do you a lot of good.
  7. Keep yourself occupied so that your mind doesn’t think of those matter that hurt you. (example if watching news that make you sad .. try not to watch it and watch something funny and light.).
  8. Read books that motivate you.
  9. Try doing things that make you happy. For instance playing your favourite sport, going on a long drive, hanging out with friends or calling them home.

This concludes Part 1 of our comprehensive guide to stress management. We hope this article provided valuable insights into understanding and managing stress effectively. Stay tuned for Part 2, where we’ll delve into the role of nutrition and advanced strategies in stress management.

For more informative articles on health and well-being, explore Healthy Reads. For further guidance on managing stress and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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.

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