healthy reads Archives

May 7, 2021 By Srini Leave a Comment

Sleep Series: Sleep Tips and Summary

The internet is full of various sleep tips and advice but which one is the best one to follow? Don’t worry, I have shared some sleep tips which I’ve personally experimented with and benefitted from over the last couple of years. Hope they help you too!

Sleep Tips For A Good Night’s Rest

1. Day Time:

The sleep preparation process starts from the time you wake up
What you do during the day, impacts how you sleep. Sleep is not just a standalone event that happens in the evening. Sleep is designed to unwind, scavenge, reorganize and rebuild from the activities of the day. So, be cognizant of what you do in the daytime
Get some Sunlight, especially first thing in the morning. This sends a clear signal to “Body Clock” that it is Daytime – it will automatically set up the night time.
Try walking without any footwear on natural ground while taking morning walks. It helps immensely!
No Coffee/Cola after 13:00 hours – I found the impact of tea is milder on sleep. At 4pm, masala tea with ginger, etc. is ok.

2. Evening

Get used to dim lights post dinner. Light is the number 1 inhibitor to the onset of sleep
I have two sets of lights in my house – one for “illumination and celebration” and one with dim lights conducive to induce melatonin secretion.

3. Dinner

30 minutes before dinner, take 1-2 spoons of Apple Cider Vinegar with 1 spoon of honey in 1 glass of water. Works wonders for sleep, digestion, acidity, GERD, etc.
Early dinners are the best! Between 6-7pm max. You do not want your digestion process working during sleep
Stop the intake of water 90 minutes before sleep if you are above 45.

4. Preparing to Sleep

30 minutes before your scheduled sleep time, start unwinding. Phone can be kept outside the bedroom or better, switch it off. Reading a hardcover book is a great way to induce sleep. I used to read a book on macroeconomics
Pranayama is a great way of preparing the body for sleeping. I found the following useful
- 4-8 method: Inhale through nose for a count of 4 and exhale through the mouth for count of 8 – ask me if you do not yawn and feel sleepy at the end of 3 minutes
- Shitali Pranayama: 3-4 rounds – cools the body
- Ujjayi: 3-4 rounds – strengthens the throat muscles – works against collapsing during snoring
Lavender Essential Oil: Apply 1 drop of good quality lavender essential oil on your pillow. You will sleep like a baby. Do not use more than one drop, I do not want to get a call from your boss!
If you can get your Ayurveda or Siddha doctor to prescribe “Ven Thamarai (white Lotus) Churna”, mix it with a half-cup of warm milk and honey 60 minutes before going to sleep. Non habit forming and sleep inducing medicine. Not just helps in onset of sleep, but helps in overall quality through all stages of sleep.

5. Bedroom

Darkness is a friend of sleep. Pitch dark room with no night light. Use a sleep mask for your eyes if needed. Go for movement sensing light in case you get up at night
Air conditioned room is the best – cool temperature is essential for good sleep. Set what is comfortable fo you – 24 degrees is generally ok for Indians (web prescribes 20 degrees which is American Standard)
On bedroom accessories, I have covered in previous blogs
Bed is reserved for unwinding and sleeping – so avoid working or eating from bed

Sleeping well is essential to a good career for knowledge workers. Sleep builds memory, creativity, innovation and problem solving skills which are crucial and cannot be replaced by “Artificial Intelligence”.

If this Sleep Series by Srini got you excited about sleep, try reading Why we sleep – a book by Matthew Walker, the Sleep Guru. To read more about sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

To get more guidance to help you sleep better, subscribe to GOQii and let our experts help you: https://goqiiapp.page.link/wssu

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May 6, 2021 By Dr. Vaidya's Leave a Comment

Shopping For Essentials? Take These Precautions!

With the second wave of COVID-19 and all of us being home, we must be very vigilant when we step out for those essentials that we need. While it is most advisable to stay home completely, one may need essentials like everyday groceries and medicines for basic sustenance. The first choice is of course to go out, and use online stores if available (although this may also have its own supply chain issues). Many societies are also organizing deliveries to flats or having a vendor come into the society. While these solutions can be used by some, there are certain cases where one has to go out. In these cases, it is important to do what one can to protect oneself. So, what should we do to protect ourselves and others when shopping for essentials?

Precautions While Shopping For Essentials

Make sure you are fully ready and prepared before taking that step out the door.

Carry your own shopping bags.
Wear, as far as possible, the same clothes you always do when you go out. As far as possible, wear long trousers/dresses/joggers etc and also wear long sleeved tops.
Most important, wear your mask, as soon as you step out. Doesn’t have to be the fancy ones, a simple cloth one made at home will do as long as it covers your mouth and nose. Most importantly, make sure the mask is new or clean (has been washed).
Take gloves, to handle the items you are buying and in case you touch anyone or anything.
Wear footwear which is comfortable and if possible, washable.
Try not to carry a purse, either a wallet or loose money/cards in your pocket are the best.
Pocket sanitizers to use 2-3 times during visit.
Wash your hands before you go out and when you come back home.
Try your best not to touch your face with your hands or with gloves while out.

Once you reach your shop/supermarket of choice. You will probably have to wait in line to get in. Please make sure you are at least 5-7 feet away from the person in front and from the person behind. Maintaining this social distancing is necessary. If the shop does not have an organized line up system, think about going to another shop or maintain the distance yourself regardless of whether the shop is maintaining it or not.

If possible and if available, pre-order and pickup, or order at the door and request them to give you the items. If this is not possible, go inside, get what you want and leave as soon as possible. Try your best not to browse and cause crowding. Remember, these are essentials and even this small action from your end can benefit everyone around you.

Once back home, change your clothes immediately and ensure that you keep footwear outside. Wash your hands with soap and if possible take a shower to ensure maximum cleanliness so as to not risk others at home. For items in plastic, tetra packs or carton packaging , wipe them down using normal cleaning detergent with a cloth/sponge. For vegetables, wash them with water. Medicine packets/bottles strips should also be wiped down and sanitized.

We hope these tips help you when you go out shopping for essentials. Are there any specific precautions you’re taking? Let us know in the comments below. For more articles like this, check out Healthy Reads or tune in to experts on GOQii Play.

For expert guidance, subscribe to GOQii or download the app here: https://goqiiapp.page.link/wssu

Stay home, stay safe and #BeTheForce

May 5, 2021 By Vaishali Vibhute Leave a Comment

Benefits Of Eating Watermelon During Summer

Summers are incomplete without the red and juicy watermelon. Watermelon is a large, sweet, and refreshingly low calorie fruit. It is grown in a favorable climate from tropical to temperate regions worldwide. Besides cantaloupe, honeydew and cucumber, watermelon is a member of the Cucurbitaceae family. All parts of this fruit are edible. There are lots of nutrients from the seeds to the white flesh closest to the rind. The rind contains more amino acid citrulline than the flesh. Rind is edible after cooking. Watermelon rinds are often cooked as vegetables in most parts of India. Watermelon seeds are also loaded with nutrients. They are high in protein, fiber, vitamin B and omega 3 fatty acid.

Healthy Reasons To Eat Watermelon

Each bite contains 92% water and 6% sugar. It’s name makes perfect sense, as it consists mostly of water. So apart from keeping you hydrated, what else does this healthy summer fruit offer?

Rich in nutrients: It is an excellent source of a wide variety of nutrients specially Vitamin A, Vitamin C, Potassium, Dietary Fiber and Antioxidant Compounds.

Nutrients present in 100gm of watermelon are as follows :

Sr.No.	Nutrients	Units	Quantity
1	Energy	Cal	30
2	Carbohydrate	Gm	7.5 including 6.2 gm sugar
3	Fiber	Gm	0.4
4	Magnesium	Mg	10
5	Potassium	Mg	112
6	Choline	Mg	6.3
7	Vitamin A	Mcg	27
8	B – carotene	Mcg	467
9	Lycopene	Mcg	4532
10	Vitamin C	Mg	8.3

One ounce i.e 28.5gm of seeds provide around 8gm of protein.

It helps you to shed extra kilos: Watermelon is the best fruit to eat if someone is trying to lose weight. It is rich in lycopene. It will increase your body’s Arginine level, an amino acid, which helps burn fat quickly. Due to its low calorie and highwater content, it keeps a person full for a long time and helps promote weight loss.
Good for eyes: Lycopene, an antioxidant present in watermelon keeps the eyes healthy and protects against age related macular degeneration (AMD).
Keeps your kidney healthy: Watermelon is a natural diuretic. Potassium present in watermelon removes toxic substances from the body and reduces the percentage of uric acid present in the blood.
Prevents constipation: It is high in water and a good source of fiber that helps prevent constipation and promotes good bowel movement.
Promotes a healthy heart: It is the best source of Citrulline – an amino acid that our body converts to Arginine, an essential amino acid that plays a key role in relaxing blood vessels and helps improve blood flow. It also helps control blood sugar and helps lower blood pressure.
Keeps your skin and hair healthy: Watermelon contains vitamin C, which the body needs to produce collagen – a protein that keeps your skin supple and hair strong.
Helps in cancer prevention: Being a source of numerous antioxidants and flavonoids, watermelon consumption helps in protecting against certain types of cancer such as colon, breast and lung cancer.
Helps with sore muscles: Due to the presence of amino acid, citrulline in watermelon, muscle soreness can be treated. Watermelon may enhance performance and speed of recovery post exercise.
Reduce asthmatic attack: An antioxidant lycopene present in watermelon helps reduce asthmatic flares up in both children and adults.
Keeps you energetic: Potassium present in watermelon has electrolyte properties that leaves you feeling energetic for a long time.
Enhances the immune system: Vitamins and antioxidants present in this fruit, aids the production of RBC (red blood cells) which keep the immune system strong.
Good for the brain and nervous system: Being rich in Choline, an antioxidant present in this fruit, helps in learning, memory and brain development.

It is the best cooling fruit to eat during the summer season. Apart from the above benefits, Watermelon also has Vitamin B6 and potassium. Potassium maintains water balance in the body while Vitamin B6 improves immunity. Citrulline prevents muscle cramps. Remember that Juicing breaks down the fiber, making sugar easier to absorb and you may not get the benefit of fiber. People with diabetes should consider eating fresh, whole watermelon rather than drinking the juice.

We hope this article helps you head to the market and pick this amazing fruit now! For more on nutrition and healthy summer eating, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

For more expert guidance, subscribe to GOQii or download the app here: https://goqiiapp.page.link/wssu

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May 4, 2021 By Mrinali Dwivedi Leave a Comment

What Should You Eat and Avoid During Summer?

The rising degrees often leave us irritated and low on appetite. We may feel it’s because of the heat, but often, our lifestyle and food habits are also responsible for this change. In this view, continuing with wrong food choices may lead to skin eruptions, profuse sweating, summer strokes and gastric disturbances like indigestion, diarrhoea, bloating, stomach aches, vomiting and dehydration. Let’s look at what we should eat and avoid during summer!

What Should You Eat?

Fluids: It’s no secret that water is required in ample amounts during summer to keep ourselves hydrated and replenish the lost water via sweating. But it doesn’t have to be plain water. Include the lesser boring and interesting options of Aam panna, coconut water, infused waters and lemon water to fulfill the daily fluid requirements along with the goodness of vital minerals!
Melons and cucumbers: Water melons, musk melons and cucumbers are found abundantly during summers. They are profusely watery and chock-a-block with vitamins, minerals, fiber and essential antioxidants. Having them will make sure you avoid dehydration and summer strokes.
Leafy and gourd vegetables: These are easily digestible vegetables and contain all the necessary minerals and vitamins needed to keep your strength during summers intact. You may never see anyone overeating a leafy or a gourd vegetable. Light on the stomach and simpler to process by the body, make them the staples of summers.
Onion and garlic: Allium and sulphur compounds from onion and garlic are antidotes to heat strokes. They are age old methods to cure summer sickness and work just right till date. Include them in your meals and witness the headache caused because of being out for long in the sun wearing off.
Curd or buttermilk: Packed with calcium, protein and probiotics, yoghurt can be the rescue for all digestive troubles and generally running it smoothly. Make a bowl of plain home made curd or buttermilk with fresh mint, cumin and black salt, a regular in summer afternoons.
Sabja seeds: soaked for 10 minutes in water are a potent ease to the digestive system and cool the body down from the inside like a whiff of cool air would do from the outside. Besides that, it is also a source of essential fatty acids like omega 3 and fiber.

What Should You Avoid?

Commercially sold Ice creams: The idea of avoiding ice creams during summers might sound bizarre, yet, there can be healthier options for this chilled indulgence! Conventionally, ice creams contain high amounts of fat and sugars that make them difficult to digest but easier to cause weight gain. Also, due to frequent change in the temperature of cold storages, ice creams often develop disease causing bacteria and should be avoided during summers. Consuming ice cream just after being exposed to sunlight might cause sore throat and fever due to sudden temperature fluctuation. Having home frozen yoghurt, kulfis or crushed fruit pulps can be occasional substitutes.
Hot drinks: While the external heat has already led our body temperatures to rise, consuming anything beyond room temperature causes further increase in the overall temperature and results in disturbances of the digestive system causing bloating and bitter burping. Keep beverages like hot tea and coffees to the bare minimum.
Fried foods: Fried and greasy foods are not easy to digest and often leave us bloated. Fried food makes the skin oily during the humid times, giving rise to skin problems like acne and also harms the digestive system.
Spicy foods: Capsaicin found in chillies adversely boosts the body heat and results in excessive sweating, leading to dehydration and sickness. When the body is already fighting off heat, adding hot and spicy food irritates the stomach lining and may cause hyper acidity and belching.
Meat: It is known to all that meat and meat products are not easy to digest. Excessive consumption of meat in the summer season increases the pressure on the digestive system. It contains high amounts of fat, proteins and carbohydrates which heat up the body while digesting it.
Over indulging on mangoes: Excess of anything is bad and mangoes are no exception to this rule! Filled with healthy antioxidants and vitamins, mangoes are a must have for summers. However, they are high in natural sugar and overindulgence can cause skin infections, increase in body heat and a number of undesirable symptoms such as diarrhoea, upset stomach, and headaches etc.

We hope this article helps you understand what you should eat and avoid during summer! Do let us know your thoughts in the comments below. For more on staying healthy during summers, check out Healthy Reads.

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