health tips Archives - Page 19 of 24

August 12, 2022 By Tahurah Muqeem 1 Comment

Food is Your Fountain of Youth! Healthy Eating Tips for the Elderly

As we mentioned in our IndiaFit Report 2020: India’s Ikigai – The Secret to Longevity, there are some folks who manage to live long and healthy lives thanks to their discipline, but most people usually find their health crumbling. In old age, a human either becomes disinterested in eating or can’t manage their meals due to medical conditions which make eating difficult. There is a loss of appetite as anxiety, depression, irritability or gastric trouble become commonplace.

The body of the elderly needs to be cared for and fed with good food so that it helps in combating stress, depression, fight inflammation and pain. With the growing rate of diabetes in the mid-40s, by the time a person reaches 70-80 years of age, the damage done to the organs by diabetes or any other lifestyle disease is unpredictable.

Healthy Eating Tips for the Elderly

It is important that the elderly eat small meals at frequent intervals. The diet should be a balance of carbohydrates, proteins, fats, vitamins and minerals. In fact, the food should be appealing. Let’s see how we can incorporate all of this:

The diet of the elderly should contain complex carbohydrates like Wheat, Oats, Ragi, Jowar, Brown rice and should avoid refined cereals like white bread and maida.
Protein is a very important nutrient because there is a lot of muscle wastage that occurs in old age. Loss of skin tone, loss of skin elasticity is profound. The diet should include good sources of proteins such as lentils, dals, soybean, milk and milk products. For non-vegetarians, boiled egg whites every day is recommended. Opt for skinless chicken which can be grilled, roasted or used in soups.
Healthy fats are essential to protect the heart and provide essential vitamins such as vitamin E which protects the body organs and nourishes the skin. Include soaked almonds, walnuts, dates, dried figs in the diet in the form of morning snacks. Fish like Salmon provides Omega 3 fatty acids which help fight against cancers.
As we age our digestive system slows down. Many face a problem digesting fiber. While it is easy to consume salads or raw veggies, for some, it is difficult and leads to constipating, bloating or gassiness. In this case, it is better to consume vegetables which are boiled or steamed. Unstrained vegetable soups and vegetable smoothies are good options as well.
Including 1-2 servings of fruits every day is crucial. Fruits not only regulate blood sugar but also provide essential minerals and vitamins to the body.
The most important thing is to hydrate, hydrate, hydrate and hydrate! Especially at old age, it is more important to consume 2-3 liters of water every day. Having 1 glass of warm water immediately after waking up stimulates the body cells. For improving digestion, consuming 1 glass of warm water half an hour before and half and hour after meals is a must.
Don’t forget to include anti-inflammatory foods like turmeric, ginger and cinnamon. They will help protect against bone disease and reduce joint pains while protecting the heart. Consuming ginger water in the day helps treat various digestion related issues as well.

What’s an Ideal Meal Plan?

If you need a roadmap or an ideal plan, here it is:

Start the day with a glass of warm water, lemon water or ginger water with half tsp of honey.
Eat a healthy breakfast consisting of oats porridge, khichdi, vegetable idli, paneer dosa or poha with a glass of milk or boiled egg white.
Mid morning should contain a fruit which can be an apple, guava, watermelon, pears, banana, papaya or you can have a mixed fruit bowl as well.
Lunch should include roti or rice with 1 bowl dal, a bowl of vegetable curry, 1 salad and 1 bowl of curd.
Dinner should be the same as lunch, although, it should be lighter. Cut down the quantity of rice/roti. Eat dinner at least 2-3 hours before bed to ensure proper digestion.
Before bed, drink low fat milk to ensure good sleep and provide your body with calcium for strong bones. You can also add turmeric to it for extra benefits!

Before you undertake this meal plan or decide to follow it religiously, you need to consult your doctor or nutritionist to check how it may affect any existing medical condition you may have. Along with all kinds of fruits, veggies and healthy foods, don’t forget to stay active!

We hope these healthy eating tips for the elderly help you. Do share your thoughts in the comments below. To subscribe for GOQii’s personalised health coaching and get more of these tips from a GOQii Coach, click here: https://goqiiapp.page.link/bsr

#BeTheForce

May 5, 2022 By GOQii 1 Comment

Why Maintaining Gut Health is Important

Ever heard of the phrase, “You are what you eat?” What if we were to tell you that you are not what you eat but what you digest?” It’s no surprise that almost all diseases begin in the gut. The maintenance of ‘Microflora’ (balance of good bacteria) in the gut is crucial for good health, immunity and even the prevention, healing and recovery from serious diseases like cancer.

Your intestines (gut) contain pounds of good bacteria whose job is to help with the absorption of nutrients from the food you eat. The good bacteria determines the strength of your immunity, regulates weight loss, recovery, healing, colon health, toxicity in the body and several other functions.

As per our India Fit Report, we found that ‘gut health’ is an area of key concern among users. Issues such as acidity, indigestion, constipation, and bloating have seen a steep incline since last year.

Some of the key finds include:

29.6% of India has acidity issues
30.10% women suffered from acidity & indigestion compared to 29.40% men
People from Bhubaneshwar (40.2%) and Indore (35%) suffer the most from acidity and indigestion issues
More doctors are actively prescribing lifestyle improvements (nutrition, exercise and sleep)

This raises many concerns about India’s health and nutrition. For a healthy lifestyle and to achieve health goals, you need to take care of your gut health first!

Here are a few tips that will help you maintain a strong and healthy gut

Include good fiber in your everyday routine which should include raw and cooked vegetables with 2-3 fruits
Add a natural probiotic like curd in your diet
Walk and get moving, reduce the sitting time through the day
Maintain good water intake to flush out toxins and even aid passage of stools to reduce constipation
Learn to chew your food thoroughly and not eat on the run

We hope this article gives you a better insight into gut health and how to maintain it. Do check our IndiaFit Report for more insights.

For more articles on gut health, check out Healthy Reads. For tips on how to improve your gut health, speak to a GOQii Coach now by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

May 2, 2022 By Parwage Alam Leave a Comment

Top 10 Excuses To Avoid Being Fit and How To Overcome Them

Have you ever told yourself, “I’m going to stop this habit and start being healthy tomorrow” or after a night of binge-eating you promised to make healthier choices but never followed through? After forming unhealthy habits, we all understand the need to be active and healthy but most of us find it difficult to change our lifestyle. The reasons may vary from lack of motivation and time to older age and body aches.

Everyone has their own reasons intertwined with the realities of everyday life getting in the way of being more active. In today’s topic, I have highlighted the Top 10 Excuses People Make To Avoid Being Fit and How You Can Overcome Them!

1. I Don’t Have Enough Time
Not having enough time simply means that you need to make time. This can be as simple as squeezing in short walks throughout the day. Drive less, walk more. Select activities that require minimal time such as walking, jogging, or climbing stairs. Remember that every little step counts!

Look at it this way – If we can give 10 hours a day to earn wealth, we can easily give 30 minutes a day to be healthy.

2. I Think Exercise is Boring
Any routine when repeated day in and day out gets boring. It’s the same with exercise but it doesn’t necessarily have to be boring. Mixing up your routine can solve this issue. Try new workouts, exercise with a friend, join a local walking group or take up a team sport. Think back on physical activities you enjoyed as a child. Did you love roller skating, cycling, skipping, frisbee, tennis or jumping on a trampoline? Additionally, you can include a variety of exercises to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill.

3. Lack of Motivation
Try to watch one motivational video every day. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar. Once you are done with your workout, share it on your preferred social network so your well-wishers can appreciate your efforts, follow your progress and eventually boost your motivation levels. Invite a friend to exercise with you on a regular basis, Join an exercise group or class.

If you still think you are not motivated, join the GOQii Family. Our coaches and experts will motivate you to be the best version of yourself. You can even seek inspiration on GOQii Play within the GOQii App or subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

4. I’m Too Tired to Exercise After Work
No energy to exercise? But without exercise, you’ll have no energy at all. It’s a vicious cycle. Breaking the cycle with physical activity is one of the best gifts you can give yourself.

Exercising or being physically active doesn’t need to be difficult. You can wake up 30 mins early to exercise. A small run of 10-15 mins or cycling for 15-20 mins can go a long way in keeping you healthy. At work, you can even brisk walk or climb stairs during your lunch break.

5. I’m Too Lazy to Exercise
If the mere thought of a morning jog makes you feel tired, you need to change the way you think. Start by setting realistic expectations. If your mental bar is too high, you might give up without even trying. Whenever you notice that you’re having negative feelings about exercising, say “STOP!” in your mind then use positive statements such as, “Let’s do it” or “Stay focused”. Even a mantra in the form of a single word like “Focus” or “Go” can be helpful. Start with a walk around the block. Don’t give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually, you’ll no longer feel worn out.

Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy. Go for a walk in the morning, not as a physical activity but to enjoy nature. Start spending 1% of your day for exercise and gradually it will increase.

6. Fear of Injury
If you’re nervous about injuries, there’s literally no need to worry. Start with a simple walking program followed by a warm up and a cool down to prevent injury. As you become more confident in your abilities, add new activities to your routine. Choose activities involving minimum risk. You can also learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

7. I’ve Tried Earlier and Failed
Success never comes immediately. Based on certain factors, your progress might be fast or slow. Failure is just another step to success. Currently, if you are not involved in any exercise, start with the basics and gradually increase your intensity. Begin with small workouts and build up to more intense workouts when your body is ready. Set some realistic goals and remember why you’re exercising. Once you achieve your goals, reward yourself. It will keep you motivated. Don’t give up and keep moving forward. You’ll find success eventually.

8. ‘It’s too Hot’, It’s too Cold’, ‘It’s Raining’
There’s always something you can do, regardless of the weather. Don’t try to use seasons as your obstacles, rather, make them your opportunity. Use a variety of indoor and outdoor activities to choose from so that the weather can’t interfere with your exercise routine. With regards to the indoor activities, you can choose different exercises or routines such as the 7 Min Exercise, Tabata, 9 Min Exercise format, Ab format etc. If you are planning outdoor activities, try football, kabaddi, cycling, running, jogging or trekking. During monsoons, if you’re stuck in the market – go to a shopping mall and window shop. Choose weather-specific activities such as skiing or snow-play in winter or swimming in summer.

9. I Can’t Afford Health Club Fees
You don’t really need a club membership to be fit. Nature has already provided all the resources you need to get active. If required, you can use very simple, basic and effective props, like a Resistance Band, Bosu Ball, Yoga Mat, Kettlebell, Suspension Trainer, Swiss Ball, etc. Among all of the above – my favourite workout is with your own body weight. Here are some exercises you can incorporate in your routine: Push Ups, Jumping Jacks, Squats, Lunges, Plank, Mountain Climbers, Burpees, Pull Ups, Calf Raises, Sit-ups, and Jogging. Once you are used to it – try some variations and increase the intensity.

10. Too Much Traveling
Most people travel a lot and they always have an excuse that you are not getting enough time to workout. So for them, I have already written a separate blog. Please check: Stay Fit While Traveling.

One small drop can create a ripple in the water. Why do you think that one small workout isn’t going to make a difference? If you decide to achieve your fitness goal, no one can stop you from getting there. The first step is always the hardest but once you take it, there’s no stopping!

Can you think of better excuses? Let us know in the comments below and we’ll give you ways to beat them!

Go forth and #BeTheForce!

January 18, 2022 By Vandana Juneja 1 Comment

5 Ways to Improve Immunity Naturally

With the Omicron variant looming over our heads, there’s one very important thing to realize – the virus attacks people with a compromised or low immune system. A strong and properly functioning immune system helps by protecting you in your daily life as you come into contact with germs and bugs from other people, pets and the environment around you. Without a healthy immune system, you could pick up infections and infectious diseases more easily, and the effects could be serious – even fatal. So let’s look at ways in which we can improve immunity naturally!

Tips to Improve Immunity Naturally

1. Healthy Diet
Following a HEALTHY DIET rich in ANTIOXIDANTS is essential to supporting your immune system. Include more fruits and vegetables, as they are rich in antioxidants. They help combat free radicals—chemicals by products known to damage DNA and suppress the immune system. A few examples of immunity building food items includes – Citrus fruits, Lemon, Amla, Kiwi, Papaya, Bell peppers, Broccoli, Mushrooms, Spinach, Garlic, Ginger, Turmeric, Yogurt, Nuts and Seeds, Seafood and Green Tea.

Choose healthy fats (such as the omega-3 fatty acids available in oily fish, flaxseed, and canola/soya bean oil) over saturated fats (found in meat and dairy products). Also, healthy fats may help increase your body’s production of compounds involved in regulating immunity. Drinking plenty of water helps our cells operate efficiently and allows the body to process food and eliminate waste. Reduce your intake of Alcohol and avoid smoking as well.

2. Regular Exercise
Incorporating a regular workout regime, in your daily routine, has been scientifically proven to boost our immune system. Research continues to support a link between moderate, regular exercise and a healthy immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones (Stress hormones) that temporarily lower immunity. If you are training for ultra-endurance events, a key component of your training should be including enough rest and recovery days to allow your body (immune system) to recover.

3. Reduce Stress
Chronic stress can leave you with a low immunity by suppressing the immune response of your body as it releases the hormone cortisol, when in a stressful situation. Cortisol interferes with the T-cells to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against various pathogens. To keep your stress levels in check, you should follow the practice of Yoga, meditation or deep breathing in your regular routine. Take up a hobby or involve yourself in some recreational activity. Talk to friends/ family about your concerns and seek professional help, if required.

4. Sleep Well
Another healthy habit vital to preventing sickness is getting a full eight hours of sleep each night. Sound and sufficient sleep help regulate the immune function. Several studies have shown that those who sleep less than six hours per night or who have a sleep disorder were more likely to have colds and other respiratory infections. Try to sleep for 7–8 hours and avoid having a late-night too often.

5. Good Hygiene
The first line of defence against germs is following good personal hygiene! It lowers your risk for diseases and illnesses commonly spread through viruses and bacteria. Your hands come into contact with bacteria/virus every time you cough, use the restroom, touch your pet, or touch surfaces such as stair railings used frequently by others. Failing to wash your hands and body regularly can cause the bacteria/virus to multiply, increasing the risk for infection and other health problems. Here’s the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

You can stop an infection before it begins and avoids spreading it to others with these easy measures:

Wash your hands with soap and water before preparing food and after using the restroom, after coming back home from or whenever you feel they are dirty.
Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.

With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. Eat as little or no junk food at all! Hope these tips help you witness the change in your body’s strength to fight illness.

To get these tips and more directly from a certified GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Improve immunity naturally and #BeTheForce!