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August 16, 2022 By Prachi Aggarwal 2 Comments

Immunity Boosting Kadhas For The Monsoon

Immunity Boosting KadhasIt is common knowledge that bacteria and germs spread more during monsoons and a strong immune system becomes our first line of defense against any infection. To help you build up that defense, here are some immunity boosting kadhas to help you stay safe and healthy during monsoons. 

4 Immunity Boosting Kadhas 

1. Tulsi & Black Pepper Kadha

Ingredients:

  • Water – 2 cups
  • Crushed black pepper – 1 tsp 
  • Finely chopped ginger – 1 tsp 
  • Desi ghee – ½ tsp 
  • Cloves – 2pc 
  • Few tulsi leaves 

Method:

  1. Heat the ghee in a saucepan. Add cloves, black pepper, ginger and tulsi leaves
  2. Once the crackling of the spices stops, add water
  3. For the next 15-20 minutes, cook the mixture on a medium flame and stir it occasionally
  4. Have the kadha while it is hot 

Benefits: This immunity boosting kadha improves the energy levels in the body. Tulsi and pepper are used to treat common cold and flu. It also helps reduce the inflammation of the chest and helps to expel mucus. 

2. Turmeric and Cinnamon Kadha

Ingredients:

  • Black cardamom (badi elaichi) – 2 pc (you may use green elaichi if you don’t have black elaichi)
  • Kacchi haldi – 1 inch
  • Cloves – 2 pc
  • Kali Mirch (according to taste)
  • Tulsi (few leaves)
  • Cinnamon -1 inch
  • Ginger – ½ inch
  • Small piece of jaggery (optional)

Method:

  1. Peel the turmeric and ginger and crush them 
  2. Bring the water to boil and add all the spices
  3. Let it boil for 20-30 minutes till you get a nice yellow-coloured and aromatic drink
  4. Jaggery can be added for sweet taste. 

Benefits: This kadha is packed with antioxidants and anti-inflammatory properties, thus, it helps in relieving sore throat and cold.

3. Triphala Kadha

Ingredients

  • Triphala powder – ½ tsp
  • Lemon – few drops
  • Honey – ½ tsp

Method: 

  1. In a pan, add 1 cup water and triphala powder
  2. Bring it to boil and simmer for 5 minutes
  3. Let it cool down for a few minutes and add a few drops of lemon and honey to it. 

Benefits: The antioxidative properties of three fruits i.e haritaki, bibhitaki and amla are there in kadha and the presence of vitamins like vitamin A and vitamin C are helpful for booting immunity. 

4. Minty Herbal Kadha

Ingredients:

  • Fresh neem leaves – 5-6
  • Mint leaves – ½ bunch 
  • Methi leaves – 4-5 
  • Fresh turmeric – 2 inch 
  • Cumin powder – ½ tsp 
  • Jaggery powder – ¼ tsp 
  • Water – 1 cup 

Method: 

  1. Pour water in a pan. Then add the neem leaves, mint leaves, methi leaves, raw turmeric and cumin powder to it and keep it on medium flame 
  2. Let it cook for about 10 minutes, till some liquid vaporizes and the concentrate is formed 
  3. Turn off the cooktop and allow the decoction to cool down a bit
  4. Strain the brew, blend jaggery powder and consume it warm. 

Benefits: Neem is renowned for its antimicrobial traits and also purifies the blood.  The herbs present in this kadhas are good for immunity as they guard against a host of bacteria and other viral ailments.  

To ensure that our body remains fit and healthy, it’s important to build up its first line of defense. Natural immunity boosting herbs are easily available at home, convenient to incorporate in your daily routine and highly effective! So try out these immunity boosting kadhas. If there’s a special kadha you make at home, share it with us in the comments below! 

For more on building immunity during the monsoon, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

August 2, 2022 By Luke Coutinho 8 Comments

Heal Naturally From Monsoon Illnesses

heal naturally With the monsoons here in full swing, most of us worry about getting sick with an infection. With the weather change, the virals in the air also start reacting. The side effects of cold, fever, viral and sore throat get rampant with drastic changes in weather. A strong immune system will help you recover quickly and mostly without the need for medication. The lower your immunity, the longer the healing process and you may have to resort to antibiotics.

Natural Remedies That Work

  1. Take a 1-inch piece ginger mashed, 1 clove garlic, 3 peppercorns, 2 cloves, 2 cardamoms and a cinnamon stick. Boil in water and reduce to half, strain and add organic honey. Drink this concoction twice or thrice a day, or actually, as much as you need to.
  2. Be aware of your body and feelings. Usually, when sick, your appetite may reduce, and that’s a good sign. It means your body is using energy to repair and heal. So if you can, don’t eat until you feel your appetite slowly increasing. This is one of the best ways to heal rapidly and completely.
  3. Stay warm, wear socks even while in bed. Cover your head to prevent contact with dew when out at night.
  4. Sip on hot liquids through the day.
  5. Breathe a lot! Almost all viruses and germs cannot survive in highly oxygenated cells so help your body create an environment that’s unfavorable for these germs.
  6. Rest, rest, rest – This is the most natural and effective way to heal. It’s natures cure.

It’s good to fall sick once in a way, your body replenishes the white and red blood cells and it also strengthens immunity. So stay positive, don’t feel low and know you are doing the right things to get better.

We hope this article helps you. If you find these tips useful, let us know in the comments below! For more on managing illnesses during monsoon, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

July 22, 2022 By Bhumi Mehta Leave a Comment

Yoga Therapy To Fight Viral Infections

yoga therapyMonsoons and the subsequent change in weather often result in low immunity and viral infections such as a sore throat, cold, fever, etc. which drain us. Yoga therapy has a holistic approach, works on 5 different levels i.e. Physical Body, Energy Body,  Mental, Intellectual, Emotional and Spiritual level, which can help you overcome these ailments. Let’s look at how these levels help fight viral infections. 

How Does Yoga Therapy Help? 

1. Physical Body

Here are some Yoga Asanas you can practice to remove the physical symptoms of the infection.

A. Uttanasanayoga therapyHelps in clearing out the sinus passages, thereby clearing out blockages and allowing for more complete breathing. It invigorates the nervous system and relieves stress and tension.

B. SetubandhaasanaOpens up the chest. It also sends fresh blood to the head, which helps open up the sinuses further. This asana also activates the thymus glands, one of the main organs of the immune system.

C. Viparit Karni The Legs Up the Wall Pose is a great pose to practice to counter respiratory ailments. When you practice this asana, you might find relief from headaches or backaches that accompany a cold. Practicing this asana calms the mind and makes you strong as your body deals with the cold and helps in reducing fatigue, which usually follows common cold. This asana helps the immune cells to move through your body.

D. Adho Mukha SvanasanaIn this asana, your heart is placed higher than the head. There is a reverse pull of gravity that happens when you do that, and this aids in the proper circulation of the lymph and the blood. The mild inversion allows a free flow of white blood cells throughout the body and also helps to drain out the sinuses.

E. Ustrasana This asana opens up the chest and clears out all the passages. It is essential to try and breathe as much as you can while you are in this pose. This will help open up all the blocked areas that are causing the cold.

F. Matsyasana When you assume this asana, your chest is raised and your throat is opened up. This improves your breathing and might help alleviate a cold. During colds, one can support the upper thoracic back with a cushion, bolster, or yoga blocks, aiding optimal recovery.

2. Energy Body

Pranayama is practiced to eliminate mucus and any agitations in breathing. Practices for this are as follows:

  • Kapalbhati Pranayama: Helps unclog the respiratory tract. Improves blood circulation and uplifts the mind. 2-3 rounds twice a day gives you renewed energy to combat common cold.
  • Bhastrika Pranayama: Involves forceful exhalation that aids in clearing the nasal passage.
  • Nadi Shodhan Pranayama: Helps open up a blocked nose. It also facilitates better flow of oxygen to the lungs and keeps your mind calm and peaceful.
  • Ujjayi Pranayama: Helps increase lung capacity, as well as releases toxins with each exhalation.

3. Mental Level

Simple Dhyana Meditation is practiced to keep one relaxed in the physically stressful time. Just sitting in a quiet place with closed eyes for a few minutes and meditating can help boost the immune system and help fight any kind of infection.

4. Intellectual Level

Observing part of the self while practicing Yoga increases the awareness of self. This awareness eliminates agitations of mind, which brings self love and compassion

  • Shavasana: This is a deep resting pose. Sometimes, when you have a cold, all you need to do is to rest your body. It energizes it and helps it fight better against the cold-causing viruses. It shifts the focus on oneself, and increases awareness, which helps relax the mind and body.

5. Spiritual Level

Mediation, Prayers and Chanting can help you boost your immunity and keep you mentally strong during the time when the body is suffering with an infection.

Practicing the yoga therapy based module for viral infections not only strengthens the immune system of the body, but it also improves mental health, which is very important to heal and recover. Staying strong mentally helps our body fight any infection better. Yoga Therapy works on our overall health. It gives one a strong body, a strong mind and a strong spirit to overcome most things. 

For more on yoga and healthy living, check out Healthy Reads. To practice yoga under the guidance of an expert, subscribe to a live, interactive session on GOQii Pro within the GOQii App.

#BeTheForce  

July 11, 2022 By Tarannum Khan Leave a Comment

How Regular Exercise Can Help You Fight Against Infections

regular exerciseRegular exercise has a major effect on the immune system. Staying active supports our immune system in a variety of ways such as reducing inflammation, increasing the presence of innate immune cells and positively affecting our gut microbes – all of which support our body’s defense mechanisms.

The Science Behind Exercise

  • Exercise stimulates the sympathetic nervous system and induces an integrated response from the body.
  • This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.

YOU DON’T HAVE TO RUN A MARATHON! 

  • Exercise doesn’t need to be long, intense or unpleasant to be effective.
  • Engagement in moderate activities such as walking, jogging, cycling, dancing for less than an hour can provide a range of immune benefits.
  • In contrast, a substantial sudden increase in physical activity can have adverse effects on our body’s defenses and increase the risk of tissue injury.
  • Moving the body in a way you enjoy can provide a much-needed positive boost

Health Benefits of Regular Exercise 

  • Reduces health risk
  • Strengthens bones and muscles
  • Improves sleep
  • Better endurance
  • Improves mood and provides stress relief
  • Increase in energy and stamina
  • Weight management

Few Important Exercises & Their Uses 

  1. Aerobic Exercises: speed up your heart rate and breathing, which is important for many body functions. They help reduce the risk of many conditions including obesity, heart disease, high blood pressure, type- 2 diabetes, metabolic syndrome, stroke and certain types of cancers. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis as well as assist in weight management and/or weight loss.
  2. Strength Training: No secret that strength training makes you stronger and fitter! It protects bone health and muscle mass while helping you keep weight off for good. It also helps you develop better body mechanics and helps keep chronic diseases at bay. 
  3. Stretching: This is a must if you sit for long hours as stretching for a few minutes can help you improve your performance while working out or doing other physical activities. A good warm up and cool down stretch can help you prevent injuries. It also helps your joints move through their full range of motion and maintain flexibility. 
  4. Balance Exercise: This form of exercise helps you feel steadier on your feet. It helps prevent falls and reduces the risk of lower–extremity injuries such as knee and ankle injuries as well as improves proprioception.

We hope this article helps you get into the habit of regular exercise! Do you already engage in some activity? Let us know your favorite in the comments below. 

If you’re a beginner and want to start exercising or if you want to take your exercise routine to the next level, book a live, online session with an expert on GOQii PRO within the GOQii App now! 

For more on health and fitness, explore Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Get Active and #BeTheForce  

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