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Benefits of Fennel Seeds (Part 2)

Benefits of Fennel Seeds 2In my previous blog, we talked about the amazing Benefits of Fennel Seed Water. In this blog, I am going to tell you about different ways of using Fennel Seeds for good digestion, eyes, hair and skin.

Fennel Seeds contain many useful, active ingredients such as:

  • Anethole: This is the main active ingredient of Fennel. It is antimicrobial (kills germs), mimics estrogen, and increases prolactin
  • Flavonoids like Quercetin and Apigenin: These are antioxidant, antibacterial and anti-inflammatory
  • Phenolic compounds such as Rosmarinic Acid and Chlorogenic Acids: These are antioxidant and anti-inflammatory
  • Terpenes such as Fenchone and Limonene, which improve wound healing
  • Water-soluble vitamins like Ascorbic Acid (vitamin C), Thiamine(vitamin B1), Riboflavin (vitamin b2), Niacin (vitamin B3), and Pyridoxine (vitamin B6)
  • Fat-soluble vitamins such as vitamins A, E, and K
  • Trace minerals and other elements like Aluminum, Barium, Calcium, Cadmium, Cobalt, Chromium, Copper, Iron, Magnesium, Manganese, Nickel, Lead, Strontium, and Zinc
  • Essential Amino Acids like Leucine, Isoleucine, Phenylalanine, and Tryptophan
  • Dietary Fiber

Uses of Fennel Seeds:

a) Fennel Seeds after Meals: If you have acidity, indigestion problem, take ½ tsp of fennel seeds after meals. It helps in digesting food and reducing acidity.

b) Fennel Seeds Paste for Puffy Eyes: Make a paste by mixing Fennel Seeds Powder with cold water. Apply the paste under your eyes and wait for 5-7 minutes. Rinse with cold water and you’ll notice the difference immediately.

c) Fennel Seeds Paste for Acne: Make a paste of Fennel Seeds powder, Honey and Yoghurt. Apply the paste on the affected areas and let it sit for a good 10-15 minutes. Next, rinse with cold water.

d) Fennel Seeds Water for Hair Fall: Boil some water with a few spoons of Fennel Seeds in it. Once boiled, strain the water and let it cool down. Next, rinse your hair thoroughly with the water. Repeat this twice a week for quick results.

e) Fennel Seeds Paste to Hydrate Itchy Scalp: Make a paste of Fennel Seeds Powder with Yoghurt and apply the paste evenly on your scalp. Let it sit for 15-20 minutes before rinsing it off.

f) Fennel Seeds & Oatmeal Anti-Aging Mask: Take 1 tablespoon of fennel seeds, 2 tablespoons of oatmeal, and 1/4 cup of boiled water and mix well. Apply this mask on your face and leave it on for 20 minutes.

g) Fennel Seeds as Mouth-Freshener: Roast Fennel Seeds with equal quantities of Fenugreek and store it in a jar. Use this mix as a mouth-freshener. This mix can be used as a replacement for your sugar cravings – extremely helpful for Diabetics.

h) Fennel Seeds Toner for Puffy Eyes: Take 2 tsp of Fennel Seeds and  ¼ cup of hot water, combine them and let the mixture steep for 10 minutes, strain and pour in an airtight container , keep refrigerated for up to one week .

i) Fennel Seeds to Improve Eyesight: Take 100gm each of Fennel Seeds, Almonds, Rock Sugar and grind them well in a mixer.  Have 10gm of this mixture every night before bedtime you will notice your eyesight getting better.

How to Store:
Store dry Fennel Seeds as you do in case of other seeds. Place whole seeds in a clean, air-seal container and store in a cool, humid-free and dark place. Ground and powdered Fennel Seeds should be stored in the refrigerator in airtight containers and should be used sooner since it loses flavor quickly due to evaporation of its essential oils.
I hope these suggestions are useful to you and will help you utilize this versatile seeds better.

How do you use Fennel Seeds? Let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Benefits of Fennel Seed Water

Benefits of Fennel Seeds WaterThe age-old secrets of health can be found in the simplest of ingredients in our kitchens. We just need to unveil them. Fennel Seeds are used in traditional rituals and celebrations as a symbol of Nature. In Ayurveda, Fennel Seeds are considered very beneficial. It is used to increase stamina and promote longevity, also used by nursing mothers in order to increase breast milk. Fennel Seeds are extensively used in Indian recipes.  It is an effective aid to digestion, treating bloating, gas, or cramps and also acts as a diuretic.  In foods and beverages, Fennel Oil and Fennel Seeds are used as flavoring agents.

Health benefits of Fennel Seeds:

1) Fennel Seeds for Constipation, Indigestion, Acidity, Bloating and IBS: Fennel Seeds are very useful in treating these disorders because it contains Estragole, Fenchone and Anethole. For those with IBS, the volatile oils found in Fennel Seeds can help kick-start digestion by promoting the production of gastric enzymes.

2) Managing Blood Pressure: Fennel Seeds are also a very rich source of Potassium, which is an essential component of cells and body fluids. Hence, it helps regulate heart rate and blood pressure.

3) Improves Eyesight: A handful of these seeds can do wonders for your eyesight as well.  Fennel Seeds contain Vitamin A, which is essential for good eyesight. The extracts of these seeds were used in ancient times to improve the symptoms of Glaucoma.

4)  Purify Blood: The essential oils and fiber in these seeds are very useful to flush out toxins and sludge from our bodies, thus helping to cleanse the blood and clear the skin.

5) Relieves Menstrual Pain: Fennel Seeds help in reducing menstrual pains, alleviates symptoms of menopause, shorten the length of the menstruation cycle, reduced period-related nausea due to the presence of estrogen.

6) Promotes Breast Milk Production: It has estrogen which increases Prolactin levels and increases breast milk production.

7) Reduces Hair fall: The antioxidants and nutrients present in Fennel Seeds strengthen the roots of your hair and give your follicles extra strength.

8) Reduces Cholesterol: It contains high amounts of fiber, which decreases re-absorption of cholesterol, and thus, lowers the risk of heart related diseases.

9) Improves Brain Functioning: Fennel Seeds are rich in potassium, which stimulates electrical conduction throughout the body.  Which in turn improves brain functioning and cognitive skills. It acts as a great brain booster and improves brain-based skills.

10) Improves Vision: It helps improve eyesight, alleviate high eye pressure, pink eyes, dry eyes, tired, watery eyes and almost all eye related problems.

Some Other Benefits:

  • Gargling Fennel Tea can relieve inflamed gums and treat bad breath
  • It eases muscular pain
  • Fennel Water is used to relieve colic pain in newborn babies
  • Fennel Water eases morning sickness in expecting moms
  • Used as a spice in many different cuisines all over the world
  • Sugarcoated Fennel Seeds (Saunf) have been used as a condiment after food to improve digestion

How to use Fennel Seeds:

a)  Fennel Tea: Extract of Fennel Seeds is not the same thing as fennel tea. Fennel tea is less processed and more likely to be pure and the measurable, beneficial impacts of fennel tea suggest multiple reasons for drinking it.

Here is a recipe for Fennel Tea:

  • Take 1 teaspoon of dried Fennel Seeds per cup of tea and pour hot water over it
  • Make sure you do not boil the Fennel Seeds as this will kill most of its nutrients
  • Cover and let it rest for 10 minutes. You will get a light yellow infusion
  • Drink it 2-3 times a day
  • The best time to drink this tea is after meals to help treat digestion problems and its sweet taste, much similar to that of licorice, can serve as a wonderful after dinner treat

b) Fennel Water: Take one glass of water and add one tsp of Fennel Seeds and soak it overnight. Drink it early in the morning. This water helps in reducing acidity and constipation.

Do you want to know more about Fennel Seeds? Stay tuned for the second part on the Benefits of Fennel Seeds.

We hope this article helps you. If you have your own special style of using Fennel Seeds, let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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What is Resting Heart Rate & How Can You Improve It?

Resting Heart Rate

If you want to know more about heart health, your Resting Heart Rate can tell you a lot! As we all know, our heart is responsible for providing blood and oxygen to each and every organ in the body and if there is any trouble in the heart, automatically the rest of the body will be impacted too.

What is Resting Heart Rate?

Resting heart rate (RHR) is known as your base or lowest heart rate. It can be defined as the number of times your heart beats per minute while you’re resting or not active. The normal resting heart rate reading should be in between 60 to 100 beats per minute (BPM). The term use for a heart rate below 60 bpm is called Bradycardia while a heart rate above 100 bpm is called Tachycardia. Usually, children tend to have a higher heart rate than adults. It is because of their faster metabolism. For a newborn, resting heart rate around 100 to 150 bpm is considered normal.

How Can You Measure It? 

Measuring heart rate is the same as checking your pulse. Currently, there are different ways to measure it – you can even measure it using your fitness tracker or band. You can also use the ancient method wherein, you place your index and middle finger on your wrist just below the thumb, or along either side of your neck, so you can feel your pulse. Remember not to use your thumb to take this measurement as it has its own pulse so you might not get the accurate measurement. Use a watch to count the number of beats for 30 seconds and double it so you will get the reading for per minute. Repeat it twice or thrice to make sure you get the accurate measurements. 

To get the proper readings, it is advised to check your resting heart rate as soon as you wake up before carrying out any other work or activity. 

Factors That Affect RHR 

Daily activities such as walking or drinking a cup of coffee, medications, hormones, body size, stress and activity level can change your resting heart rate. Some major factors include: 

  • Age
  • Lack of sleep
  • Dehydration
  • Stress
  • Obesity
  • Health conditions, lung disease and diabetes
  • Some medications like Beta blockers & calcium channels
  • Temperature
  • Exercise

Generally, lower heart rates are considered better as it shows your heart is working well with no extra effort. On the other side, a higher resting heart rate shows your heart has to work extra hard to pump blood.

Ways to Improve or Lower Heart Rate

  1. One of the reasons for increased RHR as one ages, is the lack of or less physical activity. As aging is a natural process, we can improve its impact on heart health by adding 30 minutes of walking or any other low impact exercise like cycling, swimming and dancing. Of course, your heart will beat fast during the activity and for a short time after that, but practicing it every day will automatically help in reducing your elevated resting heart rate.
  2. Guided breathing practices, yoga, tai chi, meditation, long walks and reading are all great ways to calm your mind and body, which will help in controlling your heart rate.
  3. Always try to get at least seven hours of sleep every night so your body gets sufficient time to recover from stress.
  4. Keeping yourself well hydrated helps blood flow through the body and makes the functioning of the heart easy as well. 
  5. Those who smoke have a higher RHR. Quitting brings it back down. 
  6. Keep a watch on body weight. The larger the body, the more the heart has to work to supply it with blood. Losing body weight helps in lowering elevated RHR.

It’s important to maintain an active lifestyle with regular aerobic exercise, a balanced diet, quality sleep and hydration. By measuring your resting heart rate regularly, you can see both your long-term progress and daily fluctuations in it. When your resting heart rate decreases as a result of training, it’s a sign that your cardiovascular health is improving.

We hope this article helps you make heart-healthy choices! Do let us know your thoughts in the comments below. For more on heart health, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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8 Simple and Effective Winter Skincare Tips

winter skincare tipsWith winter around the corner, we all look forward to the beautiful, exciting days ahead! Despite the cold weather, winters bring a warm feeling that compels us to spend time with friends, family, outdoor picnics, get-togethers coupled with good food and warm drinks! Ah! You get the picture. As with all good things, there’s a flip side to this weather as well. It can be really harsh on your skin, hair and overall health. Ideally, you need to change the way you take care of yourself during this season and that’s why we’re here! We’ll be focusing on a few simple winter skincare tips to help you take care of your skin and keep it moist and supple all season long.

1. Moisturize Your Skin Well

The atmospheric humidity drops drastically during winter and so does the water content in our skin. We need to protect it well with a heavy moisturizer and use it more frequently. Be cautious while picking a moisturizer as you may need to seek advice from a dermatologist to ensure it suits your skin type. For instance, if you have dry or combination skin, you might want to use an oil-based moisturizer instead of a water-based one. 

Moisturizers with ingredients such as safflower oil, soybean oil, sweet almond oil, carrot oil, Shea butter will provide sufficient moisture and nourishment to the skin. Moisturize often, at least twice a day. You can even apply oils such as coconut oil, olive oil and mustard oil 10 or 15 minutes before bathing. This will give your skin a protective layer and not let the hot water remove moisture from the skin.

In case you have oily skin, you may not feel the need to moisturize your skin but when the tightness, dryness and itchiness are apparent, start moisturizing! Your hands will need extra care, especially after each wash. Use a hand cream and massage your hands well. Wearing waterproof gloves when washing dishes or cleaning around the house will also keep them in good health.

2. Apply Sunscreen

winter skincare tipsUsing Sunscreen during winter! What? Well, even in winters, the UV Rays are powerful enough to damage and age your skin. Before you step outside, apply a moisturizing, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body. To know which sunscreen you should pick, click here. 

3. Keep Yourself Well Hydrated

Water is essential to keep your cells full and hydrated, reducing the risk of skin conditions like chapping, peeling, irritation, itchiness etc. Water also helps remove toxins or impurities from our body giving a smooth and flawless texture to the skin. Dull skin is another common winter issue, due to dry air, in-room heating and lack of hydration. Keep your skin glowing by drinking at least 8-10 glasses spaced out through the day at regular intervals even if you don’t feel thirsty.

4. Eat Good Food

Skincare means nourishing the body from the inside too. Foods rich in Vitamin A, C and E, plus Omega-3 Fatty Acids are especially beneficial to keep the skin healthy, acquire and retain moisture. Foods you should include in your daily diet are Citrus fruits like oranges, grapefruit, Indian gooseberry (Amla), broccoli, carrots, avocados, spinach, blueberries, nuts and seeds, olive oil, and coconut oil. Green tea is also rich in antioxidants which eliminate free radicals and reduces flaky skin. Dark chocolate is also one of the best foods to keep your skin glowing during harsh winters.

5. Get Active!

Shrug off the winter chills by keeping your energy levels up by staying active! Exercising regularly improves blood circulation and removes toxins from our system. This helps keep the skin healthy, beside other numerous health benefits. Don’t wait till New Years to join a gym. Start now!

6. Use Warm and not Hot Water to Bathe

Avoid bathing with steaming hot water. Instead, use lukewarm water and reduce the time spent to bathe. Hot water dehydrates your skin and strips it off the natural protective oils. Whereas lukewarm water seals the moisture inside the skin. You can even add a few drops of oil, honey or milk to the water.

7. Cover Yourself Well

winter skincare tipsRemember to cover yourself up well before moving out to avoid overexposure to the cold air. Use scarves, hats, gloves, etc. to cover your head, neck and hands. If your skin is already irritated, avoid synthetic woolens and use soft, comfortable and loose-fitting clothes instead.

8. Comfort is Everything

Many winter fabrics cause skin irritation, making it dry and itchy. Try and avoid direct contact with the skin. Wear comfortable, breathable fabrics underneath and then layer it with heavy, warm clothes to avoid irritation to the skin.

Even after following the above tips, if you still experience irritation, redness and dryness on your skin, seek medical advice immediately. Most importantly, don’t forget to enjoy the winters!

We hope this article helps you. 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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