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Living well with regular Yoga and good Nutrition

 

preliminary step to weight loss

Yoga is not simply a set of exercises but a lifestyle. When practising yoga, asanas and nutrition go hand in hand to improve your quality of life. Your digestive system, immunity and energy levels are directly linked to the food you intake. If there is a problem with any of these, yoga asanas can help resolve it.

Digestion: Not all food is easy to digest. Instead of popping laxatives and antacids after every meal, change the food you’re eating. Citrus fruits and leafy vegetables that are rich in fibre aid digestion and prevent constipation. Some foods like yoghurt, buttermilk are probiotics that support the growth of gut bacteria and keep your stomach healthy. Also include carminatives or foods that prevent the formation of gas like cumin, ginger and oatmeal.

Yogic Asanas such as the Spinal twist, Apanasana and Paschimottanasana can help smoothen the digestive process.

 

apanasana

Immunity: Eating the right food can help boost your immunity. Citrus fruits are rich sources of vitamin C that directly strengthen the immune system. Herbs like turmeric, ginger and garlic are rich in antioxidants and linked to the prevention of a number of diseases including several types of Cancer. Proteins also help nourish your immune system and hence should not be ignored.

A combination of asanas and yogic breathing techniques can help boost your immunity. Some asanas to try to include Viparita Karani, Bhujangasana, Matsyasana and Adho Mukha Svanasana. These poses help lower stress and boost immunity by pumping rich oxygenated blood to all the parts of the body.

bhujangasana

Energy: The food you eat is turned into glucose to fuel the body and maintain a constant supply of energy. Soy and green leafy vegetables that are rich in iron can effectively boost your energy levels. Fruits like apples, bananas and oranges can also help increase your energy. Yoghurt rich in magnesium does not directly contribute towards the creation of glucose but helps the body release this energy whenever needed.

Yoga asanas help increase blood flow and increase the heart’s capacity to pump blood through the body. A few yoga poses that can boost energy are the camel pose, tree pose and warrior asana.

Relaxation: Sipping on a cup of green tea is a good way to end the day and relax. Other food like honey, milk, celery and oatmeal can also help calm the body and fight off the day’s stress. Apart from being delicious, dark chocolate also releases hormones that ease stress and help relax a person.

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Practising yoga breathing techniques like Pranayama can effectively release tension. Supta Baddha Konasana, Viparita Karani and the Supta Matsyendrasana can also help increase energy levels.

We trust that this holistic approach to living well through yoga and good nutrition resonates with you. If you found these insights beneficial and have your own experiences or tips to share, we invite you to do so in the comments section below. For more articles and resources on enhancing your well-being through yoga and nutrition, explore our Healthy Reads. And, if you’re seeking personalised guidance and support on your journey to optimal health, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Does Happiness Affect Our Health? 10 Benefits Of Being Happy

Happiness and HealthHappiness is a wonderful feeling! Whether you associate it with optimism, joy, wellbeing, or personal achievement – or perhaps all of these – it naturally goes hand-in-hand with healthier habits. People who are in good spirits tend to eat better, move more, and sleep more soundly than those who are not. In turn, these healthy habits activate the hormones and neurotransmitters that influence our happiness.

When our mood is low, we’re more likely to skip exercise, indulge in emotional eating, and struggle with sleep.

This International Day of Happiness 2025, we embrace the theme “Caring and Sharing” – a powerful reminder that spreading joy, kindness, and connection not only uplifts others, but also has a profound impact on our own health and wellbeing.

Let’s explore the fascinating ways that happiness can boost your health – and why sharing a smile could make all the difference.

10 Health Benefits Of Being Happy

 1. Smile, Even If You Don’t Feel Like It
Science suggests that when we smile, whether we’re feeling happy or not, our mood improves. Smiling stretches the muscles in our face, triggering the brain to release “happy hormones” that make us feel good and reduce stress. Your smile not only brightens someone else’s day – it lifts your own spirits too.

2. Laughter is Truly the Best Medicine
Laughter helps you exhale more air and inhale more oxygen, purifying the blood and leaving you refreshed and relaxed. It boosts circulation, relieves tension, and even reduces pain. No wonder laughter clubs exist in parks all over the world – people are choosing joy for their health!

3. The Power of Happy Hormones

Our thoughts and emotions translate into chemicals in the body – either promoting healing or contributing to ill health. Let’s meet the “happy hormones”:

  • Endorphins: Natural painkillers – they allow us to push through challenges.
  • Serotonin: Enhances mood, social connection, and emotional stability.
  • Dopamine: Keeps us motivated, focused, and rewarded.
  • Oxytocin: The “love hormone,” strengthening bonds and trust.
  • Estrogen & Progesterone: Help regulate mood, anxiety, and sleep.

4. Stronger Immune System

There’s a link between happiness and stronger immunity. Studies show that happier people respond better to vaccines and have more robust immune responses, protecting them from infections. Chronic stress, on the other hand, weakens our immune defences.

5. A Happier Heart

Happiness is linked to lower heart rate and blood pressure, as well as better heart rate variability (a marker of heart health). Happy people are less prone to coronary heart disease – it’s that simple.

6. Healthier Blood

Happy individuals have lower levels of fibrinogen, a blood protein that causes clotting. High fibrinogen levels increase the risk of heart attacks – keeping stress low and mood high helps maintain healthy circulation.

7. Reduced Aches and Pains

Happiness seems to ease physical discomfort. When we’re in a good mood, our bodies release endorphins that naturally block pain. Chronic conditions like arthritis or muscle tension often feel less severe when we’re happy.

8. Lower Stress Levels

Happiness can help temper the harmful effects of stress. Happier people recover faster from stressful events and have lower levels of cortisol, the stress hormone linked to high blood pressure and Type 2 diabetes.

9. Even Our Genes Respond to Joy

Remarkably, happiness can influence gene expression. People who report greater wellbeing show lower levels of inflammatory gene activity and stronger antiviral responses. Love and happiness activate “growth genes”, promoting healing and resilience.

10. Live Longer, Live Better

Happiness is linked to longevity. Happier people are less likely to experience frailty, mobility issues, or early death. Staying upbeat can keep inflammation in check and help fend off disease.

Mother Teresa, who spent decades caring for the sick and dying, lived until the age of 87 – a testament to how compassion, purpose, and happiness can support lasting health.

Happiness is more than a fleeting emotion – it’s a state of being that nourishes your body, mind, and spirit. And the best part? It grows stronger the more you share it.

This International Day of Happiness, let’s make a conscious effort to care for ourselves and others – through kind words, acts of compassion, and positive connection. When we choose happiness, we create ripples of wellness that touch everyone around us.

💬 How do you practise happiness and share it with others? Let us know in the comments!

#BeTheForce

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Importance of Vitamin D For Boosting Immunity

Vitamin DVitamin D, commonly known as the “sunshine vitamin,” is actually a pro-hormone produced in the body upon exposure to sunlight. This essential nutrient exerts significant influences on multiple systems across the body

Health Benefits of Vitamin D 

  • Promotes Healthy Bones and Teeth: Crucial for calcium absorption, which is essential for maintaining bone health.
  • Supports Immune, Brain, and Nervous System Health: Boosts immune function and supports cognitive and nervous system functions.
  • Regulates Insulin Levels and Aids Diabetes Management: Assists in maintaining normal blood sugar levels.
  • Maintains Healthy Lung Function and Cardiovascular Health: Supports lung function and helps reduce the risk of cardiovascular disease.
  • Influences Gene Expression Related to Cancer: Involved in regulating genes that may be linked to cancer development.

How Does It Improve Immunity Levels?

The human body fights infections using two types of immune systems – the innate system (which provides a quick, general response) and the adaptive system (which produces a slower but highly specific response, such as antibody production). Vitamin D modulates both systems, which explains its wide-ranging effects on the immune system.

Vitamin D deficiency is more common in individuals experiencing seasonal cold and flu outbreaks. During the winter and seasonal changes, there is less sunlight, leading to lower Vitamin D levels and reduced immunity.

Why Do Immune Cells Need Vitamin D?

Vitamin D has a “non-classic” role in modulating the body’s immune responses to illness or infection. Vitamin D receptors are found throughout the body, including in immune cells. T cells, which are crucial for fighting infections, need vitamin D to become activated. Without sufficient vitamin D, T cells remain dormant and unable to protect the body effectively.

How Do You Get Enough Of Vitamin D?

1. Sunlight

Getting enough sunlight is the best way to help the body produce sufficient Vitamin D. Exposing your skin to the sun for 20 to 30 minutes a day ensures enough UVB rays come into contact with the cholesterol in the skin, enabling Vitamin D synthesis.

However, several factors affect Vitamin D production from sunlight:

  • Time of Day: The skin produces more Vitamin D when exposed to the sun during midday (between 10 am to 2 pm) when the sun is at its highest.
  • Sunscreen: Sunscreen blocks UVB rays, limiting Vitamin D production. It is best to allow some direct sun exposure to the skin.
  • Skin Exposure: The more skin you expose, the more Vitamin D your body will produce. Consider wearing short sleeves or shorts when possible.
  • Skin Colour: People with lighter skin produce Vitamin D more quickly than those with darker skin due to lower melanin levels.
  • Geographical Location: Living farther from the equator means less UVB radiation, especially during the winter months in the UK.
  • Always remember: Frequent, moderate sun exposure is beneficial, but prolonged exposure can increase the risk of skin cancer. Balance is key.

2. Food Sources

While sunlight is the best source of Vitamin D, certain foods can help increase levels:

  • Fatty Fish (Salmon, trout, mackerel, and sardines)
  • Egg Yolks
  • Cheese
  • Mushrooms (exposed to sunlight)
  • Fortified Foods (milk, cereals, and juices)

3. Supplements

If you have limited exposure to sunlight or are experiencing symptoms of Vitamin D deficiency (such as frequent illness, fatigue, bone pain, or muscle weakness), consider taking supplements. In the UK, the NHS recommends adults and children over 1 year should consider taking a daily supplement of 10 micrograms (400 IU) of Vitamin D, particularly during autumn and winter.

Note: Always consult with a healthcare professional before starting any supplements.

Hope this article helps you understand the importance of the Sunshine Vitamin, especially to boost immunity. For more tips on boosting your immunity, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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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Unleashing the Power of Polyphenols: A Vital Ally for Cancer Survivors

Imagine if the foods you love could shield you from cancer and aid in your recovery. Enter polyphenols, a family of over 8,000 plant compounds found in fruits, green and black tea, coffee, red wine, chocolate, and seeds. These natural substances have demonstrated remarkable potential in cancer treatment, especially after conventional therapies, by minimizing side effects and enhancing their effectiveness.

Polyphenols: Nature’s Cancer Combatants

Polyphenols exhibit both chemo preventive and chemotherapeutic effects, helping to prevent and potentially treat cancer. Here’s how:

  1. Suppressing Tumor Formation and Angiogenesis: Polyphenols can inhibit the growth of new blood vessels that feed tumors.
  2. Preventing Metastasis: They can reduce the spread of cancer cells.
  3. Triggering Apoptosis: Polyphenols can induce programmed cell death in cancer cells.
  4. Regulating Immune Responses: They can enhance the body’s natural defense mechanisms.
  5. Protecting Healthy Cells: Polyphenols safeguard cells from harmful free radicals.

Key Polyphenols in Cancer Treatment

Most studies focus on individual substances within the polyphenol family, each with unique anticancer properties:

  • Resveratrol: Found in grapes and red wine, resveratrol is linked to the suppression of glucose uptake, metastasis, and the induction of apoptosis in cancer cells.
  • EGCG (Epigallocatechin Gallate): Found in green tea, EGCG can regulate cancer cell growth, metastasis, and angiogenesis by altering various biological processes.
  • Curcumin: Found in turmeric, curcumin suppresses cell growth and angiogenesis, halts cell cycle progression in tumor cells, and triggers apoptosis across different cancer models.

The Role of Polyphenols in Cancer Survivors

Polyphenols play several crucial roles in supporting cancer survivors:

  1. Antioxidant Properties: By neutralizing free radicals, polyphenols reduce oxidative stress, protecting cellular integrity and supporting overall health in cancer survivors.
  2. Anti-inflammatory Benefits: Chronic inflammation is a risk factor for cancer progression and recurrence. Polyphenols’ anti-inflammatory properties help mitigate this risk, improving overall health.
  3. Modulation of Cell Signaling Pathways: Polyphenols influence cell signaling pathways involved in cancer progression, inhibiting those that lead to cell proliferation and metastasis while promoting those that induce apoptosis.
  4. Immune System Support: Some polyphenols enhance the immune system’s ability to fight off cancer cells, maintaining a robust defense against potential cancer cells and other diseases.
  5. Improved Gut Health: Polyphenols promote beneficial bacteria growth and inhibit harmful bacteria, crucial for a healthy gut microbiome and a strong immune system, especially important for those with compromised immune systems due to cancer treatments.

Incorporating Polyphenols into Your Diet

While the benefits of polyphenols are promising, they should be part of a balanced diet and healthy lifestyle. Cancer survivors should aim to consume a variety of polyphenol-rich foods, as whole foods provide a complex mix of nutrients and bioactive compounds that work synergistically.

Practical Tips

  • Enjoy a cup of green tea daily: Packed with EGCG (epigallocatechin-3-gallate, a major catechin found in green tea) it’s a delicious and healthy way to support your health.
  • Add berries to your meals: Rich in various polyphenols, they’re a versatile and tasty addition to breakfast, smoothies, or desserts.
  • Incorporate turmeric into your cooking: Spice up your dishes while reaping the benefits of curcumin.

A balanced and varied diet, along with a healthy lifestyle, is key to maximizing the benefits of polyphenols and supporting long-term health and well-being. Have you noticed any benefits from including polyphenol-rich foods in your diet? Share your story in the comments below!

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

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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