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Simple Ways to Overcome Depression

Overcome DepressionMost of us tend to feel low when things don’t work in our favor. At times, we give a 100% to a task expecting something good in return. When these expectations aren’t met, we succumb to negative thoughts and depression.

Depression drains you of energy and hope. At times, it makes you feel helpless. It makes any task all the more difficult. Depression becomes a problem when it fails to pass and we don’t fight back. Feeling low is a part and parcel of life and is completely natural. But if this feeling intensifies and stretches over weeks or months, it could become problematic.

Are You Really Depressed? 

It is important to identify whether we are really depressed or we are just upset. It is easy to work on it once you know for sure. If we are upset, it is just a matter of time and everything is normal. If we are in depression, the sinking feeling of helplessness, loneliness and other negative feelings can go on for weeks or months with no end in sight. Depression is unhealthy for your mind and body but you can fight it!

Simple Ways To Overcome Depression

  • Get Into a Routine: If you feel depressed, have a routine and follow it regularly
  • Start Small & Stay Focused: If you feel the work you are doing is too much, break it into small tasks. For instance, if you are unable to walk 10km at a stretch, start with 1 km and gradually increase it. Eventually, you will be able to complete 10km at a stretch
  • Talk to Your Friends: Talk to a friend you trust. You will feel relaxed and your thought process will change
  • Sleep: Depression leads to issues with sleep. We should aim for at least 8 hours of sound sleep
  • Eat Healthy: There is no diet that can fix depression. It is better to keep an eye on what we eat. If Depression makes you feel like overeating, then keep portion control in mind
  • Challenge Negative Thoughts: To overcome depression, a lot of work is mental. Change the way you think. We tend to leap to the worst possible conclusions when depressed. The next time you are feeling terrible about yourself, use logic as a natural depression treatment. Ask yourself why you are feeling this way? Is this really true? Can you do anything about it? Is it possible to let go? It takes practice to clear your mind, but in time, you can beat back those negative thoughts before they get out of control
  • Exercise: It temporarily boosts endorphins and makes you feel good. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways

The solution to a depression-free life is to use all the tools you can to get better. If you feel that your depression is getting worse, seek professional help. Needing additional help doesn’t mean you are weak, it is the most practical solution. It is completely possible to get lost in negative thoughts. Just remember that depression can be treated and you can feel better!

We hope this article helps you overcome depression. Do leave your thoughts in the comments below. For more by our emotional wellness expert Divya Thampi, check out Healthy Reads.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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5 Fat Loss Mistakes You Might Be Making

fat loss mistakes

The internet can be useful – there’s no denying that. Those fun DIY tricks and tutorials that help you pick up a new skill-set are pretty brilliant, aren’t they? But, like all things, the internet has a downside. While it helps you discover something new every day, it can also lead you down a rabbit hole of misinformation – particularly when it comes to health.

Take for example: Quick Fat Loss Tips or Lose Fat in 10 Days. While these headlines grab attention, they often promote unrealistic, unsustainable, and even harmful methods. So if you’re on a fat loss journey, here are 5 common mistakes you might be making – along with why it’s time to ditch the myths.

1. Starving for Fat Loss 

Research shows that chronic starvation reduces muscle mass and organ size by up to 20%. Weight loss through starvation can also lead to lower bone density, making you more injury-prone.

It doesn’t stop there. Starving slows down your metabolism and hampers overall body function. Worst of all, once you return to eating normally, your body may store more calories as fat—undoing all your efforts.

Golden rule: Eat healthy, balanced meals at the right time. Nourishment, not restriction, is key.

2. No Rest Day 

Think over-training equals faster fat loss? Think again.

Rest days are crucial to avoid muscle overuse and allow your body to recover. Lifting weights causes tiny muscle tears that can only repair – and grow – during rest. Over-training can actually stall fat loss, disturb your hormonal balance, and even cause amenorrhoea (loss of menstrual periods).

Tip: Take one rest day a week. Try light activity like walking, yoga, or deep breathing exercises.

3. Excess Protein Doesn’t Mean Better Fat Loss

Yes, protein helps you feel fuller and supports muscle maintenance – but more is not always better.

A high-protein diet alone won’t do the trick. Too much protein can strain digestion. What you really need is balance – enough fruits, vegetables, and complex carbs alongside your protein to support healthy fat loss.

4. Lack of Optimum Sleep

Getting fewer than six hours of sleep reduces leptin (the satiety hormone) and increases ghrelin (the hunger hormone). Translation? You’ll feel hungrier and less satisfied.

Studies show that people who sleep 7+ hours a night lose more fat and preserve more muscle mass. Lack of sleep also spikes cortisol – body’s stress hormone – which hinders fat breakdown and increases muscle loss.

So if you’re waking up early to squeeze in a workout but skipping sleep, it might be time to rethink your schedule.

5. Keeping Unrealistic Expectations

Setting tangible goals is great – but aiming too high, too soon, can backfire.

Studies show that people with overly ambitious expectations, especially those who are overweight or obese, are more likely to drop out of fat loss programmes within 6–12 months due to disappointment.

Instead: Set modest, achievable goals with the guidance of a certified coach. Progress that’s steady is progress that sticks.

Want to stop guessing and start getting real results? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

Did this article help you? Share your thoughts in the comments! And for more tips, check out our Healthy Reads on weight loss 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Healthy Eating: Vegetable Masoor Rice

vegetable masoor riceCan there be this one quick and easy meal which can fulfill all your nutritional needs? What if we told you there is! It is a personal favorite called the Vegetable Masoor Rice! This pot recipe gives you all the required nutrients such as carbohydrates and proteins. Thanks to the veggies, it also has fiber, antioxidants and essential vitamins! This meal can be enjoyed by all members of your family.

Ingredients for the Vegetable Masoor Rice

  • Overnight Soaked Masoor – 1 cup
  • Soaked Rice (2hr) – 1.5 cup
  • Finely Chopped Onion, Carrot, French Beans – ½ Cup Each
  • Green Peas – ½ Cup
  • Finely Chopped Coriander – 2 tbsp
  • Ginger Garlic Paste – 1 tbsp
  • Mustard Seeds, Cumin Seeds – ½ tsp each
  • Bay Leaf – 1
  • Small Cinnamon Stick
  • Red Chilly Powder – 1 tbsp
  • Turmeric – 1 tsp
  • Garam Masala – 1 tsp
  • Oil – 1 tbsp

How to Prepare

  1. Heat oil in a pan on a medium flame.
  2. Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
  3. After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
  4. Add drained Masoor dal, carrot, beans and green peas to the mixture.
  5. Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
  6. Add the soaked rice and mix well.
  7. Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
  8. Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
  9. When cooked, garnish the rice with coriander and serve hot!

Please Note: you can also use sprouted mung or Spilt Chana dal instead of Masoor.

Highlights of the Recipe

  • It is the best main meal ever! Eat this rice along with tomato, onion and cucumber raita. It tastes amazing.
  • It is extremely satiating and a good way to make your family eat vegetables and a rarely used pulse like Masoor.
  • This is your best pick for lunch and dinner!

Did you enjoy this healthy Vegetable Masoor Rice recipe? Do try it out and leave your thoughts in the comments below!

For more Healthy Recipes, check out Healthy Reads. You can also get these delicious recipes directly from your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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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.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]