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4 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 4 immunity boosting kadhas to help you stay safe and healthy during monsoons. 

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! 

Find more articles on building immunity and staying healthy during the monsoon here. You can also get these tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

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How To Improve Sleep and Sleep Quality

sleepThere’s no denying that a healthy diet, exercise and stress management play an important role in living a healthy life. But, there’s one aspect that most of us miss and that’s getting adequate sleep! Why exactly is adequate and good quality sleep necessary for the body? 

Benefits Of Good Quality Sleep 

Good quality sleep is essential for overall health and well-being. Here are some of the key benefits of getting enough restful sleep:

  1. Improved Cognitive Function: Sleep plays a crucial role in consolidating memories and enhancing cognitive functions such as learning, problem-solving, and decision-making. It helps with information processing and improves focus and attention.
  2. Enhanced Mood: Quality sleep is linked to better emotional regulation and a more positive outlook. Lack of sleep can lead to irritability, mood swings, and an increased risk of developing mood disorders like depression and anxiety. It also helps reduce stress and promotes a sense of calmness. It allows the body to recover from the day’s stressors and prepares it to cope better with future challenges.
  3. Physical Health: Adequate sleep is associated with better physical health. It can help maintain a healthy immune system, reduce the risk of chronic illnesses like heart disease and diabetes, and promote a healthy metabolism and weight management.
  4. Increased Energy and Productivity: Good sleep provides the body with the necessary rest and rejuvenation, leading to increased energy levels and higher productivity during waking hours.
  5. Cellular Repair and Growth: While sleeping, the body undergoes important restorative processes. Tissues and muscles are repaired, and the body releases growth hormones, essential for overall growth and development.
  6. Cardiovascular Health: Sufficient sleep is associated with a lower risk of heart disease and stroke. It helps regulate blood pressure and reduces inflammation in the cardiovascular system.

Now that you know why you need it, let’s look at how to improve sleep and sleep quality.

How to Improve Sleep Quality

In case you are not getting adequate rest or aren’t getting any quality sleep or are facing issues falling asleep, we have some tips to help you out: 

  1. Bedtime and wake up time should be the same: Go to bed at the same time and wake up at the same time daily. Practice the same routine on weekends too. 
  2. Maintain Sleep Hygiene: Do not consume alcohol 6 hours before bedtime. Also, avoid caffeine 4 hours before sleeping and do not smoke before going to bed.  
  3. Limit Screen Time: Stay away from your gadgets and mobile phones at least an hour before sleeping. Put your phones on DND mode for uninterrupted rest.
  4. Environment Is Everything: Keep your bedroom environment clean, calm, dark and quiet. Make sure that your mattress and pillows are comfortable. 
  5. Eat a Light Dinner: Strictly avoid heavy meals at night and finish your dinner 2-3 hours before going to bed. If possible, go for a light walk after dinner every day. 
  6. Try Music: In case you find it difficult to fall asleep, you can listen to light, soothing music 45 minutes before bedtime. Music generally soothes our nerves, reduces stress levels, and helps us fall asleep faster. 
  7. Deep Breathing: It is a very effective tool for inducing good quality sleep. Perform deep breathing 10 minutes before bedtime daily to improve your sleep and reduce stress levels. You can also try these breathing techniques: https://goqii.com/blog/breathing-techniques-for-better-sleep/  
  8. Take a Shower: A Lukewarm Shower 1-2 hours before bed is a well-known remedy for sleeplessness. It significantly improves sleep quality and reduces anxiety.
  9. Lavender oil: It is used for aromatherapy which improves sleep quality, especially for people who are fighting with insomnia, depression, and anxiety. You can put  2-3 drops of lavender oil on your wrist or pillow at night, it will soothe your nerves and help you fall asleep easily.

If you’ve tried the above techniques and still face issues with sleeping, start drinking warm milk with a pinch of nutmeg or turmeric 30 minutes before bedtime. It should help. If sleeplessness issues persist, consider consulting a doctor. 

Making sleep a priority and striving for good quality sleep is crucial for overall health, cognitive function, emotional well-being, and physical performance. Developing healthy sleeping habits and maintaining a consistent schedule can significantly improve your quality of life.

You can find more techniques on how to sleep and to learn about sleep-related issues here. If you’re facing issues and need guidance to improve your health and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce  

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Useful Tips To Boost Immunity During Monsoon

boost immunity during monsoonWe all welcome the monsoon every year to find relief from the scorching summer heat. Rains are beautiful and can quickly elevate your mood. Since monsoon weather is damp and humid, it is the perfect environment for microbes to grow and flourish. Thanks to this, people with low immunity are prone to suffer and fall sick frequently during this season. The weather can ruin your immune system and a good immune system is needed during the rainy season. There are a number of ways to build immunity and one of those ways is by eating healthy food! So, let’s look at some useful tips to boost immunity during monsoon! 

Tips To Boost Immunity During Monsoon 

Here’s how you can improve immunity during monsoon by eating the right kind of food to support your immune system. 

  • Switch to herbal teas: Herbal teas such as Tulsi and ginger tea are your best friends to boost immunity during monsoon. Drinking tea will keep you warm and safe from cold and flu while boosting your immunity. Add a few drops of honey for its antibacterial and anti-inflammatory properties instead of sugar.
  • Stay hydrated: Drink 8-10 glasses of water a day to stay hydrated, as due to colder climate, the water intake is considerably reduced, which is bad for the body. It is the best source to flush out toxins from your body and doesn’t have calories and sugar. Make sure water should be potable to keep waterborne diseases like Jaundice and Diarrhea at bay.
  • Have protein rich food: Protein, a major macronutrient, increases immunity, wound healing and muscle building. Food like dal, pulses, curd, eggs, chicken, paneer, soy, tofu are rich in protein.
  • Have a low salt diet: High blood pressure may weaken the immune system. So, it is always better to have a low salt diet as it prevents high blood pressure and water retention. Fruits like watermelon, muskmelon, cucumber can also lead to water retention. 
  • Prefer curd or yogurt over milk: Curd and yogurt are fermented food, rich in probiotics and the good bacteria present in it can help increase immunity and fight infection and can help your digestive system function well.
  • Include spices: Include more immunity boosting Indian spices in your food like turmeric, fenugreek, cloves, pepper, cinnamon, ginger and curry leaves. They help in digestion and flush out sinus from the body and improve Immunity. Warm water with honey, ginger and black pepper can be a miraculous cure to avoid cold, cough and flu.
  • Improve sunshine vitamin level: Vitamin D or the sunshine vitamin, is an essential micronutrient which can help boost your immune system. It can modulate the innate and adaptive immune response. A deficiency of vitamin D can make you more prone to common infections. Improve your vitamin D levels by exposing yourself to morning sunshine and consuming egg, cheese, mushroom and fortified cereals.
  • Eat healthy fats: Include monounsaturated and polyunsaturated fats to your diet.  These healthy fats boost your body’s immune response to pathogens as well. These fats are anti-inflammatory and good for your heart too. Nuts, seeds, fish, soy milk, almonds, avocados, walnuts, sunflower, pumpkin and sesame seeds are prime examples of healthy fats.
  • Eat fruits: Fruits help to build immunity, give energy and are loaded with nutrients such as Vitamin A, C and fiber. Apple Guava, Banana, Orange, Amla, Papaya, Pomegranate etc. are the best additions to your diet. Vitamin C helps in iron absorption too.
  • Incorporate vegetables: All vegetables, including green leafy vegetables like cabbage and spinach are good sources of immunity boosting Vitamins A, C and E as well as folate, antioxidants and fiber.
  • Limit simple sugar: Most people are aware that eating sugar has negative consequences on their health, leading to things like obesity and diabetes. However, most of them are unaware that it has an effect on the immune system as well. It lowers the ability of white blood cells to fight and destroy bacteria.
  • Avoid outside food: Given the current pandemic circumstances, it is better to steer clear of eating out. Foods like sandwiches, pani puris, samosas, etc. may seem tempting during monsoons but they may contain bacteria that might cause indigestion. Avoid pre-cut or raw foods/fruits as they could contain germs which may lead to food poisoning and lower your immunity.

Apart from the above food tips, you also require adequate, good quality sleep. Keeping your mind stress-free also helps. Don’t forget to exercise regularly as it boosts your immune system by regenerating your immune cells. 

Underactive and poor immunity can make the body more prone to a host of gastrointestinal problems and monsoon related ailments. Under the current circumstances as well, keeping your immunity level high could be the only way to cherish good health while enjoying the rains.

If these tips to build your immunity during monsoon helped, let us know in the comments below! Find more tips on staying healthy during the monsoon here.

You can also get these tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

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Yoga Therapy To Fight Viral Infections

yoga therapyGet ready to boost your immunity and conquer those pesky viral infections! Monsoons and the ever-changing weather can leave us feeling drained and vulnerable to sore throats, colds, and fevers. But fret not! Yoga Therapy comes to the rescue with its comprehensive approach.

How Does Yoga Therapy Help? 

Yoga Therapy works on five different levels i.e. Physical Body, Energy Body, Mental, Intellectual, Emotional and Spiritual level. Let’s explore how it helps you! 

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. 

If this article helped you, let us know in the comments below. Find more articles on Yoga here. You can also practice yoga safely under the guidance of an expert by joining a live, interactive GOQii PRO class. Book a class now through the GOQii App.

#BeTheForce  

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