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5 SIMPLE WAYS TO OVERCOME STRESS

5 SIMPLE WAYS TO OVERCOME STRESS
There is no escape from stress. Stress has become an inseparable part of urban lifestyle. Research studies across the world continually uncover new ways in which stress can negatively impact both the physical health and emotional health of a person. With so much at stake, shouldn’t we learn how to battle and overcome stress?

Not only depression and anxiety are associated with Stress, people with excessive stress seldom respond to treatments. This increases their vulnerability to common ailments like the flu, common cold and even heart diseases.

Now that you know how bad stressing over that deadline can be for you, here are 5 simple and easy ways that will empower you to beat stress:

Spend time with yourself – Stay away from your smartphone/computer/tablet and spend some time with yourself. The reason behind your stress can be an overload of information that happens as a result of being constantly connected with the world through your devices. Ensure you make time for yourself; even a 10 minute break where you switch off all devices and spend some quality time enjoying nothing but the silence will help you feel more stress-free at the end of the day.

Stop stressing over stress – A little bit of stress can actually do you some good. A small amount of stress can be the trigger that pushes you to the optimum level of productivity. It’s just stressing to the point that you’re always stressed out which does you harm.

Take relaxing baths – Most of us feel better after a hot bath. It relaxes sore and tired muscles and takes away the stress. It’s been discovered that a bath washes away negative thoughts and feelings like remorse, post-decision doubt, and guilt. So go ahead and spend some extra time soaking in hot bath/shower and you will feel more relaxed.

Follow your passions – It just cannot be that you do not have any passion or hobby. In the busy schedules that we have one often forgets that they have a hobby that they can pursue.  Pursuing your hobbies can do more than just build your skill set. It also helps you beat stress. Pursue activities those are enjoyable and stimulating to the brain. This will only uplift your mood and even lowers blood pressure levels.

It could be cooking, playing, painting or listening to music doing something you are passionate about.

Make time to exercise – Believe it or not, more often than not your stress is a result of frustration. And exercising is the best way to channel all anger and frustration in to doing something constructive. It also releases serotonin in the body that uplifts your mood, makes you feel energized and keeps the harmful impacts of stress at bay.

Believe me, it’s not that hard to beat stress. As long as you keep in mind that the goal is to still all inner ‘chatter’ and focus on unwinding and relaxing. It doesn’t always have to be yoga and meditation; simple fun activities that you enjoy doing are just as effective in battling stress. The key to stay stress-free is to experiment, explore and be open to new ideas that could quiet your mind and make you deal with your problems more effectively.

If this article helped you, let us know your thoughts in the comments below. You can find more articles and techniques to beat stress here. You can also reach out to a GOQii Coach for expert guidance by subscribing to Personalised Health Coaching here.

#BeTheForce  

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GHEE – For a healthier and beautiful life!

GHEE-For-a-healthier-and-beautiful-life

I am not sure how many of you understand what’s ghee? Its homemade pure butter made from milk, preferably cows

Reading the title of this article you must be thinking Have I lost it?. How can Ghee give you a healthy and beautiful life? But, it’s true it can.

Ever since my childhood days I have enjoyed my meals with Ghee and the trend continues even today. Having said that let me clarify that despite having Ghee I have always been lean. Many would attribute this to my genes. Well, no it’s not because of my genes but, largely due to the lifestyle and the food I eat. However, I have come to realise this only now, as a nutritionist. And, a major contributor to my lean and mean body is GHEE.

You would wonder how could that be possible? Believe me it’s no rocket science. Ghee has been an essential part of our cooking and food from ancient days. Our grandparents ate loads of Ghee and yet had no health issues or any kind of blockage in their heart etc. and the best part is they were healthy in every which way- physically and mentally.

Cut to the present times: When I as a nutritionist recommend people to have ghee with their food on a daily basis they are pretty shocked. Some even give me dirty looks as though I have said something that I shouldn’t be saying. Most are worried and ask questions such as how will ghee make me healthy? Ghee is so unhealthy, your cholesterol levels can go up, it can give us heart ailments like a blockage, and certainly it cannot reduce my weight and make me thin. These questions are natural because in the last one decade, we have been told to avoid foods full of saturated fats including ghee because they would cause heart attacks.

Well, you will be surprised to know that this is not true. In fact, research has indicated that the frequency of heart attacks, high cholesterol levels, joint pain, etc, occur more due to the exclusion of ghee or cutting down on it on a daily basis. A 2010 American Journal of Clinical Nutrition meta-analysis that looks at many studies and was done by researchers at Harvard concludes, the evidence linking saturated fats to a higher risk of heart attacks is not convincing.

Let me clarify your doubts and explain to you the properties of ghee, so you understand why it is good to have ghee for your health. Ghee comprises of short, medium and long chain fatty acids, both saturated and unsaturated. It also contains the most healthy and popular fats-Omega 3 and Omega 9 which are also known as essential fatty acids. Ghee also contains Vitamins A, D, E and K. Ghee when prepared from cow milk provides us with the highest natural sources of CLA (Conjugated Linoleic Acid) which helps you to mobilize the stubborn fat in your body to energize you.

Ghee helps one in many ways. It is known to give longevity. Its elemental qualities balance the aging characteristics by enriching the living body.

For centuries now, Ghee has been used as a digestive and an elimination aid to rejuvenate one’s life. It gives one energy, sexual vitality, healthy skin and eyes. Can be used as a lubricant or joints and for alkali sing the blood.

The purity of ghee allows it to penetrate deep in the membrane (protective covering) of cells and nourish when it passes through it.

This is one of the reason that vitamins and minerals from food cooked in Ghee are considered much healthy. The assimilation of the nutrients in the body increases when suspended in a ghee matrix. Due to these inherent properties that ghee possesses, many herbal preparations use ghee as their main carrier oil.

SO all those who have kept ghee aside due to the fear of heart ailments and other health issues, get it back into your daily food routine and see the difference. Believe me you will only feel healthier and beautiful. Find high-quality Ghee at the GOQii Health Store here. For additional nutritional insights, explore Healthy Reads or for personalised information and guidance, subscribe to GOQii’s Personalised Health Coaching here.

Ignite the path to a healthier and more beautiful life!

#BeTheForce

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6 Lifestyle Changes For Acne-Free Skin

acne-free skinWe all yearn for clear, glowing, blemish-free skin! There’s no denying that smooth skin has mass appeal. If smooth skin were the protagonist of your story, acne would certainly be the formidable foe!

Acne is basically a chronic inflammatory skin condition that causes spots and pimples. It can lead to redness and dull skin. Risk factors include genetics, menstrual cycle, stress, anxiety, humid climate, using oil-based makeup, out of home foods, etc.

Once developed, acne requires a lot of patience to fade away. Hence, you need to be religious towards the efforts.

Make smooth skin a reality with these 5 lifestyle changes which can help you reduce or prevent acne!

No Refined Carbs & Sugar

Bid alcohol, soft drinks, desserts, bread, ice-cream, sugar, maida, etc. a good farewell! As they have a high glycemic index, it can lead to high blood sugar and high insulin levels. This might result in inflammation, which is one of the prime causes of acne. High sugar intake along with acne can lead to dark circles, loose skin, and wrinkles, etc. So go low on sugar.

Drink More Water

Skin cells require water to function properly. According to research, acne is more likely to develop when your system has more toxins. Water helps flush these toxins out. Though water is not a miracle cure but it definitely helps in fighting acne.

Physical Activity

Exercise boosts blood circulation and promotes sweating, which helps the body push impurities out of the pores, reducing acne. Physical activity helps us reduce stress levels, which inturn aids acne prevention. Just make sure you clean up before and after a workout.

Get Quality Sleep

Do you wake up fresh and energetic in the morning? If you don’t get good, restorative sleep, your body might not feel rested. This could start the cortisol surge, which can put you at risk for more acne. Make sleep your priority and give your body the rest it needs and your acne a chance to heal.

Eat Your Colors

Yes! Eat all the colourful fruits and vegetables. They help us improve vitamin levels and antioxidant intake which keeps the skin clear. Eat dark leafy greens, pumpkin, carrots, beetroot, berries, papaya, etc. on a daily basis.

Eat Healthy Fats

Omega 3 and Omega 6 fatty acids are required to keep your skin healthy. They help prevent skin dryness and help you maintain healthy and hydrated skin. Healthy fats are the building blocks of cell membranes. Hence, add walnuts, fish oil, flax seeds, avocado, sunflower seeds, etc. to your diet.

Some handy tips for good skin:

  • Wash your hands once you wake up before touching the face
  • Use fresh towels and handkerchiefs daily
  • Always remove your makeup completely
  • Clean your phone on a regular basis
  • Do not sleep without washing your face

If you’re looking for more skincare tips, explore Healthy Reads or you can also get expert advice from a GOQii Coach by subscribing to our Personalised Health Coaching services here. Your journey to acne-free, radiant skin begins with the right knowledge and support!

#BeTheForce

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Why is it difficult to make a lifestyle change? – 6 tips to follow

Fit-is-not-a-destination

In a user story I recently wrote, the player said, “Making a lifestyle change is easy what is difficult is the commitment to follow through with determination”.

Rightly so, it’s indeed considered a tall order and hence many give it up mid-way. Most consider it forced, rather than a positive change to bring about within themselves.

This very attitude and constant cribbing of people around me prompted me to write this piece on why is it so difficult to make a lifestyle change?

Many of us have tried it sometime or the other in our life. Some of us have succeeded while many have found it extremely taxing. Making a lifestyle change is challenging, especially when you want to transform many things at once. Lifestyle changes are a process that take time and require support and lots of patience.

lifestyle1

Here are a few tips that you could follow from my personal experience

1. Start small. After you’ve identified a realistic short-term and long-term goals, break them down further into small steps that are well defined and can be managed and measured. If your long term goal (6-8 months) is to lose 20 kilos then a good monthly goal would be to reduce about 2 kilos a month in a healthy way. Physiologically too smaller goals gives you sense that it’s achievable and keep you motivated for the long term goal. Look at healthy eating options, eat smaller meals at regular intervals and balanced meals, and replace a dessert with a healthier option, like yogurt. At the end of the month, you’ll feel successful knowing you met your goal.

2. Change one behavior at a time. It is said that old habits die hard. That is because behaviors develop over the course of time and replacing then will take a while. Focus on one goal at a time. If need be, get professional help to understand what changes you need to bring about within yourself to become healthy and fit. The problem arises when you try to change things really fast.

3. Have a buddy or a personal coach or trainer: It can be anyone from a friend, to a  family member, a co-worker or your personal trainer who you want to walk with you in your path to a healthy lifestyle. It works well for both the buddies. Your buddy and you can go for a walk, cycle or run together and keep each other motivated and charged. You can challenge each other to create some excitement in your training and make sure that it is not boring. Having someone with whom you can share your struggles and successes makes the work easier and the mission less intimidating.

4. Make a plan that you will stick to. You have to plan in such a way that it will be your guide on this journey of change. Think out of the box and have things in your plan which you have never done before like an adventure or going for sport climbing (artificial wall climbing). But, don’t go haywire and be specific. Time manage well. Detail the time of day when you want to exercise, how long you want to exercise or when you can take walks and how long you’ll walk. Maintain a dairy in which all of these task are jotted down and ask yourself if these activities and goals are realistic for you. If not then start with baby steps.

5. Have support around you: Having people around you to support you while you are on your journey towards health will help you to not slack. Don’t feel shy to ask for support wherever and whenever needed if you feel you are unable to meet your goals on your own.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor bumps on the road to your goals are normal and okay. Resolve to recover and get back on track.

6. Self -Motivation: All the above points will help you in your journey to change your lifestyle but, the biggest factor of all and one of the most important factor is being self-motivated. No matter how many buddies you have, no matter what support your dear and near ones will give, no matter how good a plan you make yourself …but none of this will be effective till the time you are self-motivated and want to make the change.

Do it for yourself, do it on your own and feel good at the end of it all. Remember it is not about proving to anyone but yourself.

Remember, your journey to a healthier lifestyle is ongoing. With the right support, guidance, and self-motivation, you can overcome the challenges and make those positive changes. Seek a personal coach or trainer if needed – having someone to walk this path with you can be a game-changer. Your goals are achievable, and your well-being is worth the effort. Keep moving forward and consider subscribing to GOQii’s Personalised Health Coaching here for expert assistance on your path to a healthier you!

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]