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September 27, 2023 By Dr Shreya Arora 4 Comments

Add Magic To Your Life With This Simple Technique

Positive Affirmations

More than often, we get disheartened if we are not able to achieve our goal well on time or if we face obstacles in achieving it. It’s not just related to our health journey but the journey of life as well. We face so many challenges on a daily basis. While some face them bravely by being positive and firm, others get discouraged or depressed for not being able to face failures. The way we deal with issues is different for each individual and that is okay!

Life is not about going through it passively, it’s about living it actively. Yes! Living life to the fullest. Joy comes from facing challenges head on, setting goals and giving it a 100% to achieve them with full zeal and spirit.

But how can we do it? That’s the big question with a very simple solution.

VISUALIZE
Yes, we need to understand that visualization is powerful enough to solve any problems that we face. Many of us don’t even realize that this power lies within us, all we need to do is use it.

We know that our body and mind are connected and our emotions are linked with our actions, right? For instance, if we are sad/depressed due to any reason, it reflects in our behavior. If we get irritated or angry/frustrated, the turmoil of emotions affects our health negatively.

HOW CAN WE WORK ON IT?
It’s simple! Just concentrate on your thoughts. What kind of thoughts are wandering in your mind? These thoughts have an impact on your feelings, emotions and actions. Trust me, if we are aware of the thoughts creeping in our mind, we have the power to change that thought, at that very moment. Don’t let the bad or negative thoughts enter your mind or affect you. There are thousands of thoughts in our mind. So, how many of them are we going to stick to or store, so that they can bother us? Make sure its none of the negative ones.

Hence, VISUALIZE, BE AWARE, KEEP NEGATIVE THOUGHTS AT BAY, GO EASY AND CHANGE YOUR THOUGHT TO A POSITIVE ONE!

  • Just close your eyes and visualize. For instance, if someone has a health goal of losing weight, but due to some reason, the player is not able to achieve it or is not getting the desired result in the stipulated time, the player might have some negative thoughts. The player may feel that ‘this goal cannot be achieved’ or ‘I can’t do it’. At this very moment, the player can stop this negative thought from entering his/her mind and instead visualize the positive, coming out of any fear that affects his/her mind.
  • Wake up every day with a positive mind and visualize. Visualize the day, how you are going to achieve your goal, what’s your target for the day and strive to fulfill that.
  • Never give up! It’s okay if you can’t achieve your target today, try again tomorrow.
  • If losing weight is the target, visualize that the habit, diet or exercise regime you are following is working for you and getting you closer to your goal. If any medical condition, then envisage that the treatment or the medication is working for you and improving your health.

Hence, it’s not only the physical aspect that we need to work on but the mind as well. Detoxifying our mind is equally important as detoxifying our body.

MAKE POSITIVE AFFIRMATIONS

  • This has to be done every single day – Morning and night. Morning, you make an affirmation and visualize how you’re going to work on it. At night, introspect on how it all went and how the day was, just for a few minutes.
  • As soon as you wake up, make an affirmation with closed eyes. Spend a few minutes with yourself every morning and night.
  • Set it for a shorter duration or you can even set it for a week so that you can stick to it. Affirmations could be as simple as, “I will follow all my habits today”, or “I will be active today”, or “I will not get angry today”.
  • The key is to be committed and dedicated.

Once you start this process, you will see how your life changes positively. So go ahead and make one right now!

We hope you found this article insightful. Please share your thoughts in the comments below. For further guidance on holistic well-being, explore Healthy Reads, or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

September 26, 2023 By Dr. Pragati Godara Leave a Comment

Importance of good food for the human body to be healthy

preliminary step to weight loss

In today’s fast-paced world, maintaining a healthy body has become more crucial than ever. Good food is the cornerstone of a healthy lifestyle and plays a vital role in promoting overall well-being. The food we consume provides essential nutrients, energy, and nourishment to our bodies. In this article, we will explore the significance of good food in maintaining a healthy body and the positive impact it has on our physical and mental well-being.

  1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

  1. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

  1. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

  1. Mental Well-being

The impact of good food extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

  1. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel; it is the foundation of our well-being.

We trust you’ve found this article informative and beneficial, please let us know in the comments below. You can discover more articles on enhancing your lifestyle here. To get personalized guidance and expert advice consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

September 21, 2023 By Dr Manali Rao 1 Comment

Everything You Need to Know about Alzheimer’s

alzheimer's dayIf you’ve read ‘The Notebook’ by Nicholas Parks, later adapted into a film by the same name, you might have a fair idea of what Alzheimer’s really is. The book is centered around Allie and Noah, an all-time romantic couple. There’s a beautiful scene in the film where Noah, who is an old man now, narrates a story to Allie about a couple and how their love blossomed through hardships. Amazed by this story, Allie only realizes later that this story is about them. Noah read this to her as he had promised before the disease set in. The disease was Alzheimer’s!

shutterstock_574038220

Alzheimer’s is a progressive neurological disorder which results in memory loss, personality changes, global cognitive dysfunction and functional impairments. It is the leading cause of dementia in the elderly. The disease begins at a slow rate. Initially, it captures the brain and slowly overcomes human thoughts, activities, and language as well. People start having trouble in remembering things and the one evident sign is forgetting the names of people.

What Causes Alzheimer’s?

The exact etiology is unknown, but a few risk factors can be marked out.

  • Age: Incidence and prevalence increases after the age of 60
  • Family History: First-degree relatives at greater risk
  • Genetic: ApoEepsilon 4 gene
  • Lack of Sleep
  • Regular and high consumption of junk food

Clinical Features 

  1. Progressive memory loss and decline of higher mental functions
    Example: problem-solving small issues, confusion in time, date and month, the problem faced in doing family activities of daily routine, misplacing things, poor judgment and problem in speaking and writing as well
  2. Difficulty in naming and understanding what others are speaking
  3. Apraxia: The inability to carry out skilled motor activities, inability to recognize objects, places and people
  4. Behavioral changes: Agitation, aggression, wandering and persecutory delusions, loss of insight, depression
  5. Loss of inhibition leading to inappropriate social behavior
  6. In advanced stages, a person may be mute, inactive and can succumb to different infections
  7. Inability to recognize color and visual picture
  8. In case there is an underlying cause, additional clinical features may be present

Management

The most important management for Alzheimer’s is support – Physical, mental and moral support from family members and caregivers.

  • Antioxidants (Vitamin E) can slow the decline of cognitive function
  • Drugs like anticholinesterase inhibitors (like donepezil, rivastigmine, galantamine), memantine, N-methyl-D aspartate (NMDA) receptor antagonist
  • Ginkgo biloba, a plant extract has been shown to be useful
  • Treatment of the underlying cause, if any

3-7

Alzheimer’s and Ayurveda

According to the principles of Ayurveda, Alzheimer’s is caused as a result of the imbalance in vata – this imbalance is quite common as a person begins to grow in age. It affects the vata – in the tissues of the central nervous system of the body – mainly the brain which then slowly becomes imbalanced.

Treatment begins with a Vata balancing diet. Withania Somnifera (Ashwagandha) in the powdered form along with either ghee or milk is included in the patient’s daily diet. This helps charge and soothe the Vata. Herbs such as Brahmi and Ashwagandha that serve as nerve tonics are mainly used.

An oil massage daily, prior to a bath is also considered significant in this form of treatment. Ayurveda specialized preparations for Alzheimer’s treatment that are made from rice have proved highly beneficial to the patients besides providing the required nutrients to the old age person.

How Can Turmeric Help?

Turmeric or Haldi, as it’s known in Hindi, is a part of almost every Indian recipe. It is known all over the world for its antibacterial, anti-inflammatory, anti-tumor, anti-spasmodic, anti-allergic properties and hence is used in medicines, cosmetics etc.

Curcumin that is found in turmeric has radical scavenging properties thereby preventing damage that can be caused to the cells of our body by free radicals. Alzheimer’s alleviation could be based upon the ability of curcumin to combat the development of amyloid plaque (accumulation of protein) in the brain leading to inflammation and impairment of cells.

Prevention

There’s no real guarantee when it comes to preventing Alzheimer’s. The only way to minimize your chances is by living a healthy and balanced lifestyle.

  1. Make sure you don’t stop learning new things. Continuous learning like a musical instrument, a new language or any subject that you didn’t have knowledge about keeps the memory intact.
  2. Forget your phone and start memorizing important numbers like bank accounts, mobile numbers, life insurance/investment policy numbers, credit and debit card numbers, passwords and recalling them when needed is an easy way of jogging your memory.
  3. Make sure you get your hands on challenging puzzles like Sudoku, different crosswords, etc.
  4. Consumption of antioxidants via diet/supplements is helpful in preserving memory function.

We hope this blog helped you lean more about Alzheimer’s and what we can do in case a loved one is ever affected by it. Do leave your thoughts in the comments below!

For more informative topics, check out Healthy Reads or speak to an expert by subscribing for Personalised Health Coaching here.

#BeTheForce

August 31, 2023 By GOQii 2 Comments

Simple Ways to Overcome Depression

Overcome DepressionMost 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 by our emotional wellness expert Divya Thampi, check out Healthy Reads or tune in to her sessions on GOQii Play.

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