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Have A Healthy Summer With These Safety Tips!

healthy summerSummer is officially here and it often indicates fun and sunshine. Unfortunately, that also brings unbearable heat induced illnesses such as sunburn, heat exhaustion, stroke, etc. Therefore, a variation in weather calls for the change in our routine, dietary habits and activity that suits the weather. So, here are some tips to help you enjoy a healthy summer! 

Safety Tips For a Healthy Summer

  1. Hydration: Heat and sweat in summers may lead to dehydration causing sleep issues, and headaches. So, no matter what time of the day it is, water is very important to prevent dehydration. Keep the body hydrated and drink a minimum of 2-3 litres (8-12 glasses) per day. In addition to water, buttermilk, lemon juice, aloe vera juice, mint and amla (Indian Gooseberry) juice with rock salt can also be included (prefer fresh ingredients). 
  2. Have healthy and light meals: One’s appetite decreases in summers because of the excessive heat but it is important to provide nutrition to the body. Prefer light, small and frequent meals which can be easily digested by the body. Prefer more fresh fruits and veggies with high water content such as melons, oranges, cucumber and tomatoes. 
  3. Avoid caffeine and fizzy drinks: Caffeine (tea, coffee) and fizzy drinks (soft drinks) dehydrate the body and also cause gastritis. Try to reduce the consumption of these products for a healthy summer! If you do have them, pair them with nuts, unsalted popcorn, plain peanuts, fox nuts, etc. 
  4. Wear the right clothes: Always prefer to wear loose and light clothes in summers as they allow the free flow of air, speed up the evaporation process and carry off the excess heat from the body, keeping it cool. 
  5. Be active: Exercise for a minimum of 30 minutes, 5 times a week. It’s the best way to keep the body active. It also improves blood circulation in the body, preventing headaches and migraine attacks during summer. One can opt for indoor activities like swimming, yoga, dancing, aerobics or outdoor activities like walking, jogging, running or cycling. The best time for outdoor activities is before 8.00 am or after 6.00 pm 

We hope this article helps you have a healthy summer! Do leave your thoughts in the comments below! For more summer tips, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Beat the heat and #BeTheForce 

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Jaggery and its Benefits!

Benefits of JaggeryJaggery is one of the most common ingredients found in Indian kitchens. Apart from being one of the best natural sweeteners, it also offers a plethora of health benefits. It is good for your cardiac health, digestion, improved metabolism, blood circulation, respiratory system, menstrual cramp or pains, sexual potency and stronger immunity.

About 70-80% of the world’s Jaggery production takes place in India, where it is commonly called gur/gud. It is primarily made from Sugarcane but nowadays it can be made from coconut sap and date palm as well.

How is Jaggery Made?

Jaggery is made by first extracting juice from Sugarcane. The canes or palms are pressed to extract the sweet juice or sap. The juice is then allowed to stand in big containers so that any sediment settles to the bottom. It is then strained to produce a clear liquid.

The juice is then concentrated by placing in a very large, flat-bottomed pan and boiled. During this process, the Jaggery is stirred and the impurities are skimmed off the top until only a yellow, dough-like paste remains. This paste is then transferred to containers where it cools into Jaggery blocks.


Jaggery vs Refined Sugar

Jaggery contains more nutrients than refined sugar because of its molasses content. Molasses is a nutritious by-product of the sugar making process, which is usually removed when making refined sugar. Molasses adds plenty of micro-nutrients to the final product. Hence, it is more nutritious as compared to white refined sugar!

10 Benefits of Eating Jaggery

  1. Prevents and Treats Common Cold: Consumption of Jaggery helps fight symptoms of a cold and cough. Mixing a small piece of it in warm water or tea can help greatly.
  2. Immunity Booster: Loaded with antioxidants and minerals like zinc and selenium, which helps curb free-radicals responsible for inflammation, Jaggery helps boost resistance against infections, hence building stronger immunity.
  3. Detoxifies the Liver & Other Organs: It plays a major role in detoxifying internal organs such as liver, stomach, intestines, kidneys, etc. by flushing out harmful toxins from the body. Certain compounds present in Jaggery activate the digestive enzymes in our body, which help us digest food properly and also help reduce indigestion/bloating.
  4. Combats Menstrual Pain and PMS: It is helpful in providing relief from cramps. In case you experience mood swings, irritation before your period, you should eat a small piece as it increases the levels of hemoglobin, maintains the hydration levels in our body in heavy-flow during periods and helps in releasing more Endorphins during periods (this helps relax our body). During periods, consume a solution of a glass of lukewarm water and Jaggery. It will help you tackle period cramps for the day.
  5. Body Pain & Aches: Do you suffer from aches and pains in your joints? Eating Jaggery can provide you with immense relief. Add some grated ginger in boiling water and strain. Add a small piece of Jaggery and drink this regularly to reduce joint pain. You can even drink it with a glass of milk everyday to help strengthen the bones. This can help prevent joint and bone problems such as Arthritis.
  6. Prevents Constipation: It activates the digestive enzymes in the body, stimulates bowel movements and helps prevent as well as relieve constipation. A cup of warm water with organic Jaggery and half a lemon’s juice is one of the best home remedy to cure constipation.
  7. Prevents Anaemia: Rich in iron and folate, it helps prevent anaemia by ensuring that a normal level of red blood cells is maintained. It also helps in increasing haemoglobin content of blood. This is especially beneficial for pregnant women.
  8. Acts as a Cooling Agent: Eating a small piece of it everyday helps in maintaining normal body temperature, which helps in keeping your stomach cool. Experts recommend drinking GurSharbat (soaked in ice cold water) during the summer months to cool off.
  9. Prevents Respiratory Problems: By consuming Jaggery regularly, you can prevent many respiratory problems such as asthma, bronchitis, etc. Eating it with sesame seeds is beneficial for the respiratory system and preventing allergies related to it.
  10. Regulates Blood Pressure: Jaggery contains potassium and sodium, which play an important role in the maintenance of pH levels in the body. It ensures that a normal level of blood pressure is properly maintained.

Quick Til Ladoo/Bars Recipe

You will need:

  • 1 Cup White Sesame Seeds
  • 1 Cup Jaggery
  • 1 tbsp ghee
  • ¼ tsp Cardamom Powder
  • Nuts of your choice

Method:

  • Roast sesame seeds on medium heat till light brown
  • Heat ghee in pan and add Jaggery
  • Simmer on slow flame till it melts
  • Put off flame and add the roasted til (and crushed nuts) and mix well
  • Grease your palms with ghee and make small balls or set in a plate and cut bars out of it

We hope this article equips you with valuable insights into the amazing benefits of jaggery. Incorporating this natural sweetener into your diet can enhance your cardiac health, digestion, immunity, and overall well-being. If you found this information helpful, we’d love to hear your thoughts in the comments below. For more interesting tips on diet and nutrition, check out Healthy Reads. 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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Top 5 Foods To Help You Fight Allergies Naturally

allergiesAllergies can be best explained as an exaggerated response of our immune system. The trigger point could be anything as harmless as particles of dust, pollens, some foods or even cosmetic products which cause symptoms like sneezing, itchy throat, itchiness/rashes on skin or redness of the eyes, etc. 

With the onset of an allergic reaction, we typically resort to taking a corticosteroid (anti-inflammatory) or an Antihistamine (the chemical causing the inflammation), but these anti-allergy medicines have some long-term side effects. So why not think about including certain specific foods which will help us build immunity and manage these allergy symptoms as well?

5 Foods To Help You Fight Allergies 

  1. Star Anise: Among spices, it contains the highest amount of Vit. C and E which are strong antioxidants, essential for reducing inflammation and improving immunity. Polyphenols present in Star Anise possess anti inflammatory properties. They work as a natural decongestant. Flavonoids like Quercetin and Shikimic acid in this spice help in increasing immune cells. Thus, adding 1-2 star anise in a cup of hot tea or bowl of soup will kick out your allergy symptoms like a runny nose, sore throat or congestion. These reasons also contribute to the importance of Star Anise as a part of many medications to treat flu and infections as well.
  2. Pineapple: This seasonal fruit is a powerhouse of many Vitamins and minerals mainly Vitamin C, Manganese and an enzyme called Bromelain. Bromelain has anti-inflammatory properties, which is beneficial to people with asthma or other allergic airway diseases. It’s also effective in alleviation of swelling and congestion associated with chronic Sinusitis. Manganese plays an important role in enzymatic reactions which help break down Histamine, thus controlling immune responses.
  3. Red Onions: have the highest Quercetin levels among all fruits and vegetables even when compared to white onions, which are relatively lower in value. Quercetin is a natural bioflavonoid which stabilizes mast cells (specialized immune cells) to keep them from releasing histamine. It helps in suppression of inflammatory mediators in allergies, asthma, sinusitis and bronchitis.
  4. Almonds: They are rich sources of Magnesium. Magnesium works as a Bronchodilator, as it has a calming effect on the bronchial tubes, which gives allergy relief. It also helps control levels of histamine in the blood. Almonds also contain Vit. E which have antioxidant properties, thus reducing inflammation. Albeit, avoid almonds if you are allergic to nuts. 
  5. Probiotics: Allergies are the result of an imbalance in the immune system. Probiotics modify the intestinal flora in the gut, support the immune system and can alter the natural course of an allergy. This is an umbrella of foods ranging from curd/yoghurt, Apple Cider Vinegar, Sauerkraut to Kefir. Include any one of them in your regular meals for optimum effects.

We hope this article helps you fight allergies naturally with food. Before trying any of these, do consult with your doctor. For more topics on combating allergies, check out LIVE sessions by experts on GOQii Play. Subscribe now! 

#BeTheForce 

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Hypertension: Know it to Avoid it

Hypertension Day John, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, John turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mmHg. The news left John tense and scared, realising that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

  1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
  2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

  • Stress – Chronic stress contributes to high blood pressure.
  • Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
  • Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
  • Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
  • Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
  • Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
  • Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

  1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
  2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
  3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
  4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
  5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
  6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
  7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
  8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

  • Heart Disease – Increases the risk of heart attacks and heart failure.
  • Stroke – Can result from restricted blood flow to the brain.
  • Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
  • Kidney Failure – High blood pressure can damage kidney function over time.
  • Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

#BeTheForce

⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!

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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