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January 18, 2023 By Vandana Juneja 1 Comment

Effective Ways To Improve Gut Health

How to improve gut healthGut health – we all have heard this term and we also know that keeping our gut healthy is desirable and advantageous to our overall well- being. A healthy gut is important not only for our digestive system, but our immune system, heart health, brain health, maintaining optimum weight and many other aspects of health.

How Do We Know That Our Gut Health Is Good?

Well, there has to be a balance between the good and bad gut microbiome that are present in our digestive system. The microbiome present in our body consists of trillions of bacteria, fungi, yeast and other microbes, the bacterial cells being the most. In fact, there are more bacterial cells in our body than human cells! It is not wrong to say that the microbiome function as an organ and that too a very crucial one for our overall health.

When our gut health is not good, the symptoms that one can face include indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, inflamed and aching joints, anxiety, depression and so on. So, it is very important to check for the root cause and fix it, rather than taking temporary measures.

Effective Ways To Improve Gut Health

improve gut health

  • Include Fibre in your diet: Fibre helps to regulate bowel movements by absorbing water into the colon, making the stools soft and easy to pass through the intestines. Good sources of fibre include- fresh fruits and vegetables, whole grains, beans and pulses.
  • Have foods rich in Prebiotics: Prebiotics are basically food for the gut microflora that humans cannot digest but keeps the gut bacteria healthy. These include fibre from legumes, beans, oats, banana, berries, asparagus, apples, garlic, onion and leeks.
  • Include Probiotics in your daily diet: Probiotics are live bacteria found in certain foods and supplements. These include curd, yogurt, fermented food items like Kombucha, Kimchi, Sauerkraut, Kefir and pickles. Before taking probiotic supplements, it is advisable to consult your physician first.
  • Drink plenty of water: Drink eight glasses (about 2 litres) of water each day to keep yourself hydrated. This is a general guideline as the exact water requirement depends on your body weight, activity levels and the environmental condition.
  • Reduce/Manage stress levels: Stress can have a major impact on our gut health because it affects the regulation of hormones and neurotransmitters that control your gastrointestinal function. So, if you are feeling stressed, seek help or try to manage it with meditation, yoga, exercise, pursuing a hobby, talking to family and friends.
  • Avoid Processed/Sugary food items: Sugar feeds bad bacteria in our gut which can cause bloating, discomfort and gas. So avoiding or reducing sugar intake can help promote good bacteria growth. Similarly, processed foods are stripped of the majority of nutrients and are loaded with artificial colours, preservatives, sweeteners, trans fats – all of these increase inflammation in the body and impact gut health.
  • Exercise regularly: Regular exercise is one of the best ways to improve your gut health, as it helps build immunity to fight against viruses and bacterial infections. So, the more active you are, the healthier gut you will have!
  • Sleep well: The quality of your sleep can affect your gut health, so get your 7-8 hours of good quality sleep. Follow a good sleep hygiene, avoid using electronic gadgets before sleep and avoid caffeine late in the day. You can also practice deep breathing or meditation to induce sleep.
  • Antibiotics: Avoid taking antibiotics unnecessarily, as they kill the bad as well as good bacteria in the gut. In case it is unavoidable, do include probiotics in your diet to replenish the lost good bacteria.
  • Avoid Alcohol: Alcohol causes depletion in gut bacteria and inflammation, so it is better to avoid or limit your intake.

These simple yet very effective ways will help you keep your gut healthy and contribute to your overall wellbeing. If this article helped you, let us know in the comments below!

For more on maintaining and improving Gut Health, check out Healthy Reads. You can also speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

May 19, 2022 By Mubasheera Chaiwala 2 Comments

Pranayama To Detoxify The Body, Mind And Vital Organs

detox your body with pranayama

Pranayama is the yogic practice of breath control. It means the ability to expand our health by controlling the breath. There are various ways and positions to practice yogic breathing.

The combination of pranayama and meditation has positive effects in curing various problems like acidity, stress, anxiety, skin diseases, improved blood circulation, and managing lifestyle disorders such as thyroid, PCOS, controlling blood sugar and blood pressure. 

We breathe daily, right? So what is pranayama? Why Pranayama? 

Pranayama is slow, deep breathing, in a rhythm. The breathing that we do normally is not in rhythm and is non-harmonic. It is in pranayama that gets our mind and organs in sync. There are various pranayama practices which you can do daily. 

1. Kapalbhati Pranayama
This is a famous pranayama practice also known as The Skull Shining Breathing Technique. Kapalbhati has  physiological effects on cardiovascular, digestive and nervous systems.

Benefits of Kapalbhati Pranayama: 

  • It Generates heat in the system to help dissolve toxins and waste matter.
  • Daily practice helps in adding luster to your face and you get glowing skin
  • Improves digestion and can help alleviate gastrointestinal problems like acidity, indigestion and flatulence.
  • Improves the function of kidneys and liver as it provides a gentle massage to the organs.
  • If practiced daily helps in reducing belly fat.
  • Kapalbhati helps reduce stress in the eyes, thus reduces dark circles around the eyes.
  • It triggers your abdominal region, so it’s beneficial for diabetic patients.
  • It improves the blood circulation problem in whole body parts.

2. Anulom Vilom
Also known as Alternate nostril breathing, it has various benefits for the body internally and externally. Oxygen is pure and required by the body for every single process to take place and therefore, it is vital for us to breath right and Anulom Vilom serves the purpose. It is the best way of balancing the Tri Dosas (Tri means “three” and the meaning of dosas is impurities) in our body i.e. Vaat, Pitta and Kaffa. All three are the cause of all diseases. So, it is important to balance them. Our body gets ill when Tri Dosas are not in harmony.

Benefits of Anulom vilom Pranayama

  • It can provide some relief from mental health problems like Depression, Anxiety, Stress, Tension, etc.
  • Improves the working of the lungs, beneficial for  most respiratory problems like (Bronchitis, Asthma), etc.
  • Best breathing technique for boosting your memory – makes your brain sharper, increases concentration and gathers focus.
  • Improves your immune system, so it can cure general issues like cough & cold.
  • Alternate nostril breathing is an ideal breathing technique for maintaining your heart healthy.

3. Sheetali Pranayama
The meaning of the word “Sheetali” is cooling down. This pranayama practice is a process to cool your body down. It gives the feeling of coldness by decreasing the body temperature, thereby having a positive impact on our nervous system and endocrine glands. Extremely helpful during the summer season.

Benefits of Sheetali Pranayama

  • It is useful in managing disorders related to tongue, mouth and throat.
  • It is very beneficial in treating diseases of the spleen.
  • Helpful in fever by cooling the system down.
  • Controls and manages high blood pressure.
  • It purifies the blood.
  • Improves sleep quality and is best for fighting Insomnia.
  • It calms the mind, as it is an effective stress buster. Once our mind is calm, we can easily deal with negative emotions like  anger and anxiety.
  • Effective in hyperacidity. Excellent for people who have GERD and face issues with acidity and indigestion.

There is another breathing practice similar to Sheetali, known as Sheetkari pranayama. 

Both are similar, the only difference is the way of breathing. In Sheetali, we breathe in by folding the tongue and breathe out from the nose. In Sheetkari, we inhale through the teeth and exhale from the nose.

Benefits of Sheetkari Pranayama

  • Effective against dental problems like bad breath, bleeding gums and pyorrhea.
  • Balances body temperature.
  • Calms the mind, reduces emotional excitation and mental tension.
  • Can help you manage depression, anxiety and panic attacks. 

As a yoga instructor, I get these questions a lot of time: What is the best time to do pranayama? Generally, morning is the best time for a breathing exercise as it helps us activate our organs. Plus, on an empty stomach, we achieve optimum benefits. To know why morning yoga is beneficial, you can have a look at my previous article: https://goqii.com/blog/benefits-of-practicing-morning-yoga-at-home. 

We hope this article helps you! For more on yoga, check out Healthy Reads. You can also get tips and learn more about yoga and pranayama from experts by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

January 18, 2022 By Vandana Juneja 1 Comment

5 Ways to Improve Immunity Naturally

improve immunity naturallyWith the Omicron variant looming over our heads, there’s one very important thing to realize – the virus attacks people with a compromised or low immune system. A strong and properly functioning immune system helps by protecting you in your daily life as you come into contact with germs and bugs from other people, pets and the environment around you. Without a healthy immune system, you could pick up infections and infectious diseases more easily, and the effects could be serious – even fatal. So let’s look at ways in which we can improve immunity naturally! 

Tips to Improve Immunity Naturally

1. Healthy Diet
Following a HEALTHY DIET rich in ANTIOXIDANTS is essential to supporting your immune system. Include more fruits and vegetables, as they are rich in antioxidants. They help combat free radicals—chemicals by products known to damage DNA and suppress the immune system. A few examples of immunity building food items includes – Citrus fruits, Lemon, Amla, Kiwi, Papaya, Bell peppers, Broccoli, Mushrooms, Spinach, Garlic, Ginger, Turmeric, Yogurt, Nuts and Seeds, Seafood and Green Tea. 

Choose healthy fats (such as the omega-3 fatty acids available in oily fish, flaxseed, and canola/soya bean oil) over saturated fats (found in meat and dairy products). Also, healthy fats may help increase your body’s production of compounds involved in regulating immunity. Drinking plenty of water helps our cells operate efficiently and allows the body to process food and eliminate waste. Reduce your intake of Alcohol and avoid smoking as well. 

2. Regular Exercise
Incorporating a regular workout regime, in your daily routine, has been scientifically proven to boost our immune system. Research continues to support a link between moderate, regular exercise and a healthy immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones (Stress hormones) that temporarily lower immunity. If you are training for ultra-endurance events, a key component of your training should be including enough rest and recovery days to allow your body (immune system) to recover. 

3. Reduce Stress
Chronic stress can leave you with a low immunity by suppressing the immune response of your body as it releases the hormone cortisol, when in a stressful situation. Cortisol interferes with the T-cells to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against various pathogens. To keep your stress levels in check, you should follow the practice of Yoga, meditation or deep breathing in your regular routine. Take up a hobby or involve yourself in some recreational activity.  Talk to friends/ family about your concerns and seek professional help, if required.

4. Sleep Well
Another healthy habit vital to preventing sickness is getting a full eight hours of sleep each night. Sound and sufficient sleep help regulate the immune function. Several studies have shown that those who sleep less than six hours per night or who have a sleep disorder were more likely to have colds and other respiratory infections. Try to sleep for 7–8 hours and avoid having a late-night too often.

5. Good Hygiene
The first line of defence against germs is following good personal hygiene! It lowers your risk for diseases and illnesses commonly spread through viruses and bacteria. Your hands come into contact with bacteria/virus every time you cough, use the restroom, touch your pet, or touch surfaces such as stair railings used frequently by others. Failing to wash your hands and body regularly can cause the bacteria/virus to multiply, increasing the risk for infection and other health problems. Here’s the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

You can stop an infection before it begins and avoids spreading it to others with these easy measures: 

  • Wash your hands with soap and water before preparing food and after using the restroom, after coming back home from or whenever you feel they are dirty. 
  • Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.

With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. Eat as little or no junk food at all! Hope these tips help you witness the change in your body’s strength to fight illness.

To get these tips and more directly from a certified GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr 

Improve immunity naturally and #BeTheForce! 

January 12, 2021 By Roopa Tandur Leave a Comment

Tips To Support Your Immunity During Winter

support your immunityWith the onset of winter, there’s always that one person at home who catches a cold and spreads it to the rest of the family members due to the close proximity. Infections spread easily during winter and given the ongoing pandemic, it has become quite important to support your immunity and avoid cough, cold and flu. But, is there a way to support your immunity naturally? Let’s take a look! 

Support Your Immunity Naturally 

  1. Improve gut health as your gut is your second brain. Any disturbance in gut health will affect your immune system. Prebiotics and probiotics together help keep the gut healthy. Prebiotics in simple terms is the food that feeds the friendly bacteria in the gut. Garlic, onion, leeks, asparagus, bananas, barley, oats and flax seeds all help increase gut friendly bacteria and improve the immune system. On the other hand, probiotics are living microorganisms which give health benefits when taken orally. Probiotic foods include sauerkraut, yogurt, Kimchi and tempeh.
  2. Eat Seasonal and dark coloured fruits and vegetables which are rich in antioxidants and vitamin C like oranges, sweet lime, amla, guava, apple, sweet potato, ginger, carrot and beetroot. You can also have sea buckthorn juice which is the best known source of vitamin C having 12 times more vitamin C than an orange. These foods help us keep our moisture levels and prevent dryness due to seasonal changes.
  3. Get your daily dose of Vitamin D: As there are less food sources of vitamin D, getting a good amount of sunlight, at least 20 minutes during the day, between 9am to 3pm or including supplements to maintain your vitamin D levels is very important, especially if you are living in an area with severe cold. Low levels of vitamin D can lead to low levels of mood boosting hormone, mood swings and depression.
  4. Supplement your regular diet with immune boosting herbs like ashwagandha, tulsi, turmeric, cinnamon, cardamom, methi seeds and ginger. The list is endless! These foods help us keep warm, improve gut health, reduce inflammation and also manage stress – all of which keeps our immunity at optimum levels.
  5. Get adequate sleep of 7-8 hours: When we sleep, we give our body a chance to repair and restore itself to optimal levels. It helps you gear up for the next day’s activities. Good sleep also means fewer cravings for unhealthy food, better management of stress, less hormonal variations and weight gain.
  6. Have well-balanced meals and avoid junk and unhealthy sweets in large quantities as they cause inflammation and increase your risk of infection. Including a lot of sugar in your diet also reduces the white blood cells ability to attack invaders. Having a lot of sweets also leads to more production of free radicals, which increases inflammation and lowers immunity.
  7. Exercise regularly: Aim for 30 minutes of exercise at least 5 days a week as it improves metabolism and blood circulation. This makes it easy for the body to digest food and improved blood circulation makes it easy for cells to absorb nutrients from it. Exercising regularly also helps improve cardiovascular health, manage BP and avoid many lifestyle diseases. Exercise helps us manage our weight as being overweight impairs immunity.
  8. Quit smoking and keep a check on alcohol intake: Nicotine is known to suppress neutrophil’s ability to kill pathogens, leading to tissue damage and inflammation. Research also proves that the brains of smokers have weaker neuro-immune response to infection and inflammation. Alcohol intake kills the healthy bacteria in the gut, triggering inflammation by altering the microbiome of the gut. It also destroys the cells of the immune system which leads to increased risk of serious infection. Alcohol also disrupts the body’s critical functions as the body does not have the ability to store alcohol as it does with other nutrients like carbohydrates or fats. So the moment one consumes alcohol, all the body’s energy is concentrated in breaking down the alcohol and sending it to the liver for further metabolism. 

We hope this article helps you support your immunity and stay strong during winter. Do leave your thoughts in the comments below! For more on immunity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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