lifestyle tips Archives

February 25, 2021 By Trupti Hingad 1 Comment

Which Is The Best Sleep Position?

Every wondered which is the best sleep position? The position you sleep in plays a vital role in improving the quality of your sleep. How do you sleep? Do you prefer sleeping on your back, side or stomach? Sleeping in the wrong position can have detrimental effects on your health. Let’s take a deeper look into these problems. Poor sleep posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

What Is The Best Sleep Position?

Sleeping On Your Stomach: About 7% of people sleep on their stomach. In this position, the neck and spine are not in a neutral position and this can put pressure on nerves and cause numbness, tingling, and nerve pain. It is best to choose another sleep position if you are a stomach sleeper. If you can’t break the habit, prop your forehead up on a pillow, so your head and spine remain in a neutral position and you have room to breathe.
Sleeping On Your Back: on a regular basis may lead to lower back pain. If you have any existing pain, it can make the pain worse. Sleeping on your back if you suffer from snoring or sleep apnea may aggravate these conditions. Snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea. Sleeping on your back with your head slightly elevated is the best sleep position for people suffering from heartburn. Also, this position does not lead to neck pain, like your neck, back and spine is in a neutral position.
Soldier Position: In this position, the person sleeps on his/her back with hands close to the body. Approximately 8% of people sleep this way and this is not a good position to sleep in for people who snore. This position may also prevent you from getting a restful night’s sleep.
Starfish Position: People who sleep in a starfish position sleep on their backs with their arms up over their head. Approximately 5% of people sleep this way. Compared to people who sleep on their backs, people who sleep in the starfish position are more prone to snoring and sleep problems.
Sleeping On The Side: Approximately 41% of people sleep this way, curled up on their sides with their knees bent. This is one of the best positions, also good for pregnant women because it facilitates circulation to both mom and the fetus. The position may be good for those who snore and also helps decrease acid reflux since your spine is elongated. It also wards off back and neck pain. This position may lead to wrinkles because half of your face pushes against a pillow, so use soft, silken pillows to avoid wrinkles on the face.
Fetal Position: Side sleepers who sleep with their legs bent and curled toward their torsos are the ones who sleep in the so-called fetal position. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure. This position can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back. Prevent these woes by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high.

Sleeping positions which might help if you have sleeping issues

Do you snore? If you do, it is best to sleep on your side to minimize the risk of snoring. Sleeping on your back may aggravate snoring. If you can’t break the habit and want to sleep on your back, stack a few pillows underneath your head to reduce the risk of snoring.
Does your back hurt? Sleeping on your stomach or back, may aggravate your pain. Switch to side sleeping to minimize your risk of back pain. For further relief, put a pillow between your knees to keep your hips in alignment.
Are you pregnant? Sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favour your left side to maximize circulation for both you and your baby. Placing a pillow under your belly can help relieve back pain.

So choose your sleeping position wisely and have a good mattress accompanied by soft pillows to wake up fresh and healthy! We hope this article helps you. Share your favorite sleeping position in the comments below! For more on sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Sleep well and #BeTheForce

January 21, 2021 By GOQii 2 Comments

Simple Ways to Overcome Depression

Most of us tend to feel low when things don’t work in our favor. At times, we give a 100% to a task expecting something good in return. When these expectations aren’t met, we succumb to negative thoughts and depression.

Depression drains you of energy and hope. At times, it makes you feel helpless. It makes any task all the more difficult. Depression becomes a problem when it fails to pass and we don’t fight back. Feeling low is a part and parcel of life and is completely natural. But if this feeling intensifies and stretches over weeks or months, it could become problematic.

Are You Really Depressed?

It is important to identify whether we are really depressed or we are just upset. It is easy to work on it once you know for sure. If we are upset, it is just a matter of time and everything is normal. If we are in depression, the sinking feeling of helplessness, loneliness and other negative feelings can go on for weeks or months with no end in sight. Depression is unhealthy for your mind and body but you can fight it!

Simple Ways To Overcome Depression

Get Into a Routine: If you feel depressed, have a routine and follow it regularly
Start Small & Stay Focused: If you feel the work you are doing is too much, break it into small tasks. For instance, if you are unable to walk 10km at a stretch, start with 1 km and gradually increase it. Eventually, you will be able to complete 10km at a stretch
Talk to Your Friends: Talk to a friend you trust. You will feel relaxed and your thought process will change
Sleep: Depression leads to issues with sleep. We should aim for at least 8 hours of sound sleep
Eat Healthy: There is no diet that can fix depression. It is better to keep an eye on what we eat. If Depression makes you feel like overeating, then keep portion control in mind
Challenge Negative Thoughts: To overcome depression, a lot of work is mental. Change the way you think. We tend to leap to the worst possible conclusions when depressed. The next time you are feeling terrible about yourself, use logic as a natural depression treatment. Ask yourself why you are feeling this way? Is this really true? Can you do anything about it? Is it possible to let go? It takes practice to clear your mind, but in time, you can beat back those negative thoughts before they get out of control
Exercise: It temporarily boosts endorphins and makes you feel good. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways

The solution to a depression-free life is to use all the tools you can to get better. If you feel that your depression is getting worse, seek professional help. Needing additional help doesn’t mean you are weak, it is the most practical solution. It is completely possible to get lost in negative thoughts. Just remember that depression can be treated and you can feel better!

We hope this article helps you overcome depression. Do leave your thoughts in the comments below. For more on mental health and emotional wellness, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

December 21, 2020 By Priyanka Mangla Leave a Comment

8 Diet and Lifestyle Tips For The Winter Season

This year’s winters are a little different than the rest. The usual chills of the season combined with the threat of COVID-19 can throw anyone into relentless panic. If you’re feeling a slight bit of anxiety every time you sneeze, cough or get a cold due to the change in weather, you’re not alone! All influenza like illnesses are not COVID-19 but some could be. So to prevent this situation, following all the necessary precautions such as wearing a mask, maintaining social distance and avoiding crowded spaces are paramount. To add to this, and further secure your immunity, here are some diet and lifestyle tips to help you keep the chills away!

Lifestyle Tips for a Healthier You

Healthy Diet: Sir Robert McCarrison, one of the best known nutritionists says, “The right kind of food is the most important single factor in the promotion of health; and the wrong kind of food is the most important single factor in the promotion of disease.” There is an elaborate healing mechanism within the body, but it can perform its function only if it is abundantly supplied with all the essential nutritional factors. There are certain dishes which are winter specific in our country. We all relish them and besides being delicious, they serve a special purpose to keep us warm. Let’s start with our favorite, Gajar ka halwa which we all love. It is winter specific because we get the best seasonal carrots during this time. Next comes sarson ka saag. The saag is not just a flavoursome package but also a whole bunch of nutrition. Then we have gond ka ladoo (made from gum resin). This contains nuts and seeds too. It will keep you super warm. We have our own snack this time with nuts and jaggery chikki. A chikki a day is sure to keep the winter chills away! While we enjoy these, let’s not forget portion size.
Regular exercise: will keep you warm with a good circulation of blood. During winter, due to contraction of muscles to preserve energy, which is a natural phenomenon, many elderly folks suffer from joint pains and stiffness. To avoid that, it is best to continue doing light exercises. One can start off with a brisk walk for 15-20 minutes. People with a heart ailment or high blood pressure should avoid going out very early in the morning because of low oxygen levels.
Water: We tend to forget drinking water in winters as we don’t feel thirsty. But you know, water is the carrier of nutrients in our body and helps in detoxification. So make sure you load up on at least 2-3liters of water a day.
Hygiene: Next comes the hygiene! Regular bathing is essential to keep the skin healthy and nourished. Wash your hands after coming back from somewhere, before cooking or eating food.
Skin: Most of us suffer from dry, cracked skin during winter and we get tired applying lotions and oils throughout the day. I have a very useful tip for you to avoid this. Apply coconut oil or any other moisturizer immediately after bathing as during this time your skin is moist enough to absorb the oil and you will feel the softness throughout the day. You can also try these simple winter skincare tips: https://goqii.com/blog/8-simple-and-effective-winter-skincare-tips/
Sleep: Good, restful, quality sleep helps in boosting our immunity by repairing the wear and tear of the body and mind. For an adult, 6-9 hours of sleep is required and for the aged ones, 5-7 hours.
Vitamin D: Vitamin D deficiency is on a rise in Indians despite the fact that we are blessed with the sunshine throughout the year. People prefer to stay indoors. Vitamin D not only keeps the bones healthy but also regulates our mood. You would have heard about Seasonal Affective Disorder, more prevalent in the western countries as they are devoid of sunlight. So, what are you waiting for? Go and get some sunshine!
Clothing: Wear warm, woollen clothing to protect yourself from the cold.

And that’s it! These lifestyle tips are simple to follow and will keep you warm during this cold season. We hope this article helps you. Do leave your thoughts in the comments below! For more winter tips, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

September 22, 2020 By Madhu Soni 1 Comment

6 Foods That Trigger Migraine

Migraine is a severe headache accompanied by nausea, dizziness and vomiting. Initially the pain may be very mild, but gradually builds up to a throbbing pain. You may experience pain in one area or the pain may shift and sometimes, affect the entire head. It varies from person to person. The pain can go on for hours or even days.

What Triggers A Migraine?

It is difficult to pinpoint the exact triggers for a Migraine. Medical science states that inflammation of the neurotransmitters causes migraine. Hormonal imbalance, stress, change in season, change in physical activity, etc. are all possible causes for this debilitating condition. However, certain foods have shown to play a major role in provoking the migraine.

Alcohol: High consumption of alcohol causes dehydration and this causes the brain to react in a different way. This could be a major trigger. Apart from other alcohols, red wine, which is considered to be good for health, can cause migraine.
Chocolate: Although nitric oxide is very good for the heart and blood vessels, nitrates present in chocolates tend to cause migraine as dilation of blood vessels can activate this condition.
Processed Food: Most fast food, chinese food, ready to cook meals, instant noodles, pasta, oats, chips and other fried snacking options have an active ingredient called monosodium glutamate (MSG) which is considered safe to eat, but is said to be linked with migraine.
Fermented Food: contains histamine which may be a possible reason. Cheese, pickled vegetables and fruits, dry fruits, sauerkraut, kimchi and vinegar come under the umbrella of fermented food. The high salt content in most of these foods may act as a trigger.
Citrus Fruits: like oranges, lemons, melons etc. are also known to trigger this condition. These citrus fruits may cause gas formation which may kickstart the migraine
Leftover food: Stale food is said to be one of the reasons for igniting a migraine as the tyramine content increases during the storage period, hence making one more vulnerable to this pain. If food is not stored at the right temperature, it can trigger the pain.

We hope this article helps you! Stay away from these foods if you have a migraine condition. Do consult your doctor and stay safe! For more on nutrition, what to eat and what to avoid, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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