healthcare Archives

May 12, 2020 By Sunita Arora Leave a Comment

How to Support Older Adults During the Coronavirus Pandemic

Currently, elderly people are vulnerable and at the highest risk of experiencing significant health complications due to the COVID-19 outbreak. Being socially isolated also creates a panic, affects mental and physical health of the elderly. Due to the pandemic, most older adults are not able to take walks, exercise and have limited access to their daily healthcare needs. Though the lockdown is necessary, it is essential for older adults to feel connected in order to avoid depression or helplessness. Loneliness, anxiety and uncertainty give rise to chronic stress, depression and insomnia in older people.

How Can You Help Older Adults In Your Neighborhood?

During this time, it becomes important to help older adults in our neighbourhood, especially the ones living alone. Here, I’ll be sharing some tips which families and caregivers can use to keep older adults disease-free, happy and mentally fit!

If you have parents or grandparents you’re not living with, give them a call to provide regular emotional support.
Ensure that an older adult’s daily needs and essential requirements like medicines, fruits, food, etc. are taken care of.
Take additional efforts to check and confirm that they are maintaining proper hand and respiratory hygiene.
Older Adults are more sensitive in the current situation. To safeguard them, it’s better that they should avoid stepping out for any reason as much as possible.
If routine check-ups can be done via phone consultation, please do so. Go to the hospital only when necessary.
Guide and educate the older adults in your area with the latest updates, precautionary measures, etc. Keep them informed!
Provide extra care if needed as some of them are on multiple medications due to chronic illnesses and sensory problems such as loss or difficulty in vision, hearing, etc.
Before self-medication with any drug, please consult a doctor.
Family members need to be super sensitive to the early symptoms of COVID-19 and testing if needed should be promptly done. This, however, should not give rise to panic, self-isolation and stigma.
Psycho-social issues are vital and families need to be sensitive to them. It is natural to be stressed, but signs of excessive panic, depression, sleep problems need urgent attention from a qualified mental health professional.
The elderly need to be involved in decision making even in times of crisis. Their rights, self-respect and dignity must be preserved and protected.

We hope this article helps. For more information or sessions on helping older adults, tune in to experts on GOQii Play.

Stay home, stay safe and #BeTheForce

March 21, 2020 By Dr. Viral Thakkar Leave a Comment

9 Steps For Building and Mainting Immunity

In the wake of the current outbreak of Coronavirus, maintaining one’s immunity has become a must. However, even if not for any random virus flying off, one’s immunity is the biggest strength against any onslaught of a virus and bacteria.

Taking care of one’s self is a lifestyle. It must be down as a means to protect one’s body.

I’m writing this article touching on a few aspects of maintaining one’s immunity. Since these worked for me, I believe it might work for you all as well. Being healthy has to be imbibed in one’s lifestyle just so no virus or bacteria can affect you.

How Do You Build Immunity?

If only maintaining immunity was as easy as popping a pill, life would have been a bed of roses. But it’s not! You have to work for it to earn it. One’s immunity depends on the way one is born, to one’s genes! But, we are talking about factors which are in one’s hands. The thumb rule is to listen to your body, it never lies. And, most of what your grandmother said was right in terms of health… keeping all that aside, here are a few quick tips to build up your immunity.

No Stress & Yes to Happiness: Stress can wreck any organ in your body. Let go and be happy. Remember, if you are stressed over Corona, you are at risk. A happy and positive person is less likely to fall sick usually.
Maintain Personal Hygiene: Wash your hands with soap before and after eating, bathe, wear breathable clothing and follow all the instructions in basic science textbooks of a 2-3 class child. It will help to prevent a lot of infections!
Seasonal Vegetables and Fruits: Every area is known for its own vegetables and fruits as per the season. For instance, the Saag in North India is awesome during winters. It’s a must have. And yet you get it during summers in some regions. That’s a big no! Watermelon is a fruit of the summer. It is best to have it at that time.
Home cooked food is the best because there is no adulteration. It should be cooked by a healthy person who has no infectious disease, be it your maid, or a house member. I strongly believe that basic hygiene like washing hands before touching food, washing the vegetables before cutting, etc. must be followed. In fact, these are taught in our curriculum in primary sections!
Back to Basics: Consume natural food, have good nutrition and avoid unnecessary medication. By natural food I mean raw vegetables and fruits. Refer to your doctor/nutritionist for your diet plan if you are unable to do so.
Daadi maa ke nuskhe (Grandmother’s Secret Recipes) might just work better than medications for basic ailments like cough and cold. See what works best for your body. As a child, I remember my mother giving me ginger juice mixed with honey every day in the morning during winters. I hardly had a runny nose during childhood. When I grew up, teenage took over and the orthodox medicine said that medicine is the best cure, but it didn’t work for me. Even at this age, ginger juice and honey is my prevention from cough and cold and I’ve no idea why it works for me! Try and find what your remedy is!
With respect to air borne infections, we need to protect our body, especially the orifices from where we breathe. So for the nose, take very little cow ghee/castor oil/any kachhi ghanni (cold pressed) oil and rub it inside your nostrils. The thick ghee captures the dirt and germs in the nostrils itself. For your skin, apply virgin pressed coconut oil.
Sun is a Friend: Basking in the morning sun is good. Don’t overdo it but remember that the sun is the best and the strongest natural disinfectant. So if you do not have a medical condition, and if the doctor has not advised otherwise, make the sun your friend. I do not deny the ugliness of buildings since people dry their clothes outside, but remember one’s clothes are best disinfected in the sun.
Exercise: Are you a yoga person, jogger, swimmer or gymmer? See what suits your body and get into shape. Pranayam though must be followed by all.

We hope this helps you build and maintain your immunity against the coronavirus. Stay safe, stay healthy and #BeTheForce

For more articles on immunity, nutrition and the coronavirus, check out Healthy Reads. For home workouts tune in to GOQii Play.

January 7, 2020 By Saba Mirza Leave a Comment

Tips to Get Rid of The Winter Itch

Do you experience this sudden itching sensation during winter? There’s in fact, a term for it – it’s called the Winter Itch! Generally, it is more prominent on your lower legs, arms, hands, abdomen and areas of friction like the soles and ankles. It is caused by dryness of the skin due to cold weather. When humidity levels drop, the dry and cold weather cause loss of water from the superficial layer of the skin (epidermis).

Itching is the key symptom of dryness. If left untreated, the Winter Itch may lead to scratching which can cause a breakdown of the skin layer, creating complications such as Eczema, Bacterial Dermatitis, Cellulitis, etc. Fortunately, the Winter Itch is just a beginning and can be prevented and treated with some simple measures.

Tips to Reduce the Winter Itch

Coconut Oil: The saturated fatty acids present in coconut oil are natural emollients which moisturize the skin by filling the gaps in dry skin, making it smooth. It significantly improves skin hydration and increases the lipid layer in the epidermis. It is one of the safest moisturizers which can even be applied to sensitive areas of skin like underneath the eyes or around the mouth.
Oatmeal Bath: is an age-old remedy which has found its scientific backup from various research studies. Colloidal oatmeal is anti-inflammatory and rich in antioxidants. It helps in reducing inflammation, soothes the skin and binds with it to make a protective barrier. Make sure the water is warm and not too hot so that it doesn’t make the skin drier. You can make your own colloidal oatmeal at home by blending raw oatmeal finely in a food processor. Do apply a moisturizer after taking the bath to lock the protective barrier.
Peppermint Oil: Peppermint, the essential oil, contains menthol and is found to be quite effective in treating itchy skin. Its cooling effect instantly soothes the skin and reduces the urge to scratch.
Aloe Vera Gel: Aloe Vera is a natural coolant and moisturizer which you can easily grow in your kitchen garden! Clean and wash the Aloe Vera before applying to avoid any pollutants and dust particles. Aloe Vera’s wound healing property may help in quickening the healing of broken, rough patches of skin. You can mix it with essential oils like mint oil, jojoba oil and coconut oil as well to enhance its effectiveness!
Honey: Because of its anti-inflammatory, moisturizing and healing properties, honey is found to be quite effective in reducing skin itching and irritation. You can directly apply it on the affected part, keep it for a few minutes and wash thoroughly!
Apple Cider Vinegar: According to some studies, taking a bath with Apple Cider Vinegar mixed warm water has been found to be very soothing and hydrating for the skin. It is particularly helpful in relieving an itchy scalp. Dilute the Apple cider vinegar in water with 1:1 ratio, apply to the scalp and rinse thoroughly after drying with warm water. The acetic acid present in it makes it a natural wound healer and disinfectant.
Consume Antioxidants and Omega 3 Fatty Acids: Winter Itch is more prominent on damaged and unhealthy skin. Foods rich in antioxidants can minimize the damage from toxins and help the body make more healthy cells! Antioxidants are abundantly present in seasonal fruits and vegetables available during the winter season. Some of them include berries, carrots, beans, peas, tomatoes, lentils, etc. Foods rich in Omega 3 fatty acids like fish, seeds and nuts contribute to healthy and glowing skin!
Other Measures: Some additional measures you can take include:

Avoid hot and long baths.
Use a gentle soap and mild cleanser
Avoid direct contact of the skin with certain materials which can irritate the skin. For instance, woollen cloths and nylon among others. Instead, wear natural, breathable material like cotton.
Try a humidifier at home
Keep yourself well hydrated by drinking a good amount of water.

We hope these tips help you relieve the Winter Itch and keep your skin glowing and healthy! How do you deal with the Winter Itch? Leave your thoughts in the comments below.

For more sessions on Winter related issues, join LIVE classes by experts on GOQii Play.

#BeTheForce

November 12, 2019 By Urvi Gohil Leave a Comment

Improve Sleep and Sleep Quality with these Lifestyle Changes

While sleep requirements vary slightly from person to person, most healthy adults need between 7-9 hours of sleep per night to function at best. It has been estimated that more than half of the working population in India have experienced some or the other form of sleep deprivation or alteration during their lifetime.

Globally, the prevalence of insomnia ranges from 10-15%.

Sleep deprivation reduces your cognitive processes like thinking, learning, attention, concentration, etc. Chronic sleep deprivation increases the risk of heart disease, high blood pressure, diabetes, irregular heartbeat, etc. Over time, lack of sleep can contribute to symptoms of depression and kills your sex drive. And yes, lack of optimum sleep can make you gain weight.

How to Improve Sleep and Sleep Quality

1. Stay away from gadgets

Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. The more electronic devices a person uses in the evening, the harder it is to fall asleep or stay asleep. Using TV, tablets, smartphones, laptops or other electronic devices before bed delays your body’s internal clock, suppresses the release of sleep-inducing hormones & makes it difficult to fall asleep. Along, with increase in alertness at the time you should sleep, it, in turn, delays the onset of REM (Rapid Eye Movement) sleep and compromises energy levels the next morning. Over time, these effects can add up to a significant chronic deficiency in sleep.

2. Take a Lukewarm Bath Before Bed

Taking a bath or shower before bedtime is a well-known sleep remedy. This is because a warm bath can help us relax. Our body temperature tends to drop after a warm bath, which can induce better sleep. Research suggests that the best time for taking a shower is 1-2 hours before going to bed. The duration of the bath does not need to be longer than 10 min. This will improve blood circulation and stimulate “temperature circadian rhythm” helping you fall asleep, improving sleep and sleep quality.

3. Perform Deep Breathing Before Sleep

Breathing strongly influences physiology and thought processes including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation. The 4-7-8 breathing exercise also called “the relaxing breath” promotes better sleep. Here are the steps:

Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth making a whoosh sound to a count of eight.
This is one breath. Repeat 20 times.

4. Sleep Inducing Foods

There are certain foods which can help induce better sleep.

A glass of warm milk is a perfect beverage to induce sound sleep. Milk contains tryptophan, an amino acid that converts into serotonin. Serotonin is known to have soothing effects in the brain and helps you sleep well. Adding a pinch of nutmeg, cardamom and some crushed almonds will improve taste and sleep.
Chamomile tea: Refreshing, revitalizing and fragrant chamomile tea has soothing effects on nerves and helps induce sleep.
Almonds could help you support sound sleep. Almonds also contain tryptophan and magnesium which are helpful in keeping your heart rhythm steady.
Avoid tea, coffee, alcohol and other stimulating foods after dusk.

5. Eat Your Dinner Early

When you eat late, you are unable to sleep because of improper digestion. An early dinner is good for digestion, helps in reaching your satiety value earlier and the body is able to utilize the food better and induce sleep. Eating late at night leaves the body on a high alert state which interferes with the circadian rhythm. Minimum 2-3 hours of gap between Dinner and sleep is good.

We hope these tips help you improve sleep and sleep quality! You can also try meditation and ASMR sessions on GOQii Play for better sleep.

Do leave your thoughts in the comments below.