GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

April 21, 2025 By Arooshi Garg Leave a Comment

Improve your immunity with yoga

Interesting facts about yogaOur immune system is constantly working behind the scenes to protect us from illness and infection. But sometimes, it needs a little help. The good news? Yoga can offer that support. Practised regularly, specific yoga poses not only strengthen the body but also stimulate the physiological systems closely linked to immunity—such as the digestive, circulatory, endocrine, and nervous systems.

Let’s explore how yoga can enhance your immunity and the simple poses you can start with today.

How Yoga supports immunity?

  • Stimulates key systems: Yoga activates the digestive, circulatory, endocrine, and nervous systems—each crucial for immune function.
  • Improves detoxification and oxygenation: It boosts lymphatic circulation, helping your body remove toxins more efficiently.
  • Balances body chemistry: Through stimulation of glands like the thymus and thyroid.
  • Reduces stress and fatigue: Chronic stress compromises immunity—yoga counters this by calming the mind and body.
  • Supports digestion: Better digestion leads to improved nutrient absorption and toxin elimination.
  1. Legs Up The Wall (Viparita Karani)

legs-up-the-wall-pose-viparita-karani

This gentle inversion helps drain lymphatic fluid, refresh tired legs, and ease tension in the lower back.

How to do it:

  • Sit side-on to a wall and swing your legs up as you lie back.
  • Adjust your hips closer to the wall for comfort.
  • Rest your arms by your side or on your belly.
  • Stay for 5–10 minutes, breathing slowly and deeply.

Benefits:

  • Reduces swelling and fatigue
  • Aids circulation and relaxation
  • Calms the nervous system

Avoid if you have: Glaucoma, hernia, hypertension, or serious cardiac issues.

  1. Cobra Pose (Bhujangasana)

Bhujangasana-2

A gentle backbend that stimulates the thymus gland—boosting T-cell production and improving immune response.

How to do it:

  • Lie on your stomach, hands beneath your shoulders.
  • Press into your palms as you lift your chest, engaging your core.
  • Keep your elbows close and neck neutral.
  • Hold for a few breaths, then release.

Benefits:

  • Strengthens the back and spine
  • Improves breathing capacity

Boosts circulation and energy

Precautions: Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).

  1. Fish Pose (Matsyasana)

Fishpose-3

This heart-opening posture supports lung health and stimulates the immune-regulating thymus gland.

How to do it:

  • Lie on your back and prop yourself up on your elbows.
  • Gently arch your back and allow the crown of your head to rest lightly on the mat.
  • Breathe deeply and hold for 30 seconds to a minute.

Benefits:

  • Enhances respiratory health
  • Releases chest and sinus congestion

Improves digestion and spinal mobility

  1. Downward Dog Asana (Urdhav Mukha Svanasana)

Adho Mukha Svanasana-4 - Copy

This classic pose energises the body, stretches key muscles, and improves blood flow—especially to the head and sinuses.

How to do it:

  • Start on all fours.
  • Tuck your toes and lift your hips, forming an inverted “V”.
  • Keep your spine long, arms strong, and heels reaching towards the floor.

Benefits:

  • Strengthens the whole body
  • Drains sinuses and boosts immunity
  • Calms the mind and relieves fatigue
  1. Bridge Pose (Setu Bandhasana)

setu -5

This restorative backbend opens the chest, massages the spine, and relieves stress and tension.

How to do it:

  • Lie on your back, knees bent, feet hip-width apart.
  • Press your feet into the floor and lift your hips.
  • Clasp your hands under your back and roll onto your shoulders.
  • Hold for 30 seconds to 1 minute.

Benefits:

  • Stimulates the lungs and thyroid gland
  • Relieves anxiety and fatigue
  • Encourages spinal flexibility

Yoga is more than physical movement—it’s a tool for resilience. Regular practice can support immunity not only by enhancing the body’s natural defences but also by calming the mind and easing stress, both of which are critical for immune health.

That said, if you have an existing medical condition, are recovering from illness, or are new to yoga, please consult your doctor before beginning any new exercise routine—especially if you’re unsure whether certain poses are safe for you.

Start small. Choose one or two poses that resonate with you and practise them daily. Over time, you’ll feel stronger, calmer, and better equipped to handle whatever life throws your way.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

April 18, 2025 By GOQii Leave a Comment

How to Survive Festive Celebrations Without the Extra Pounds: A Low-Carb Guide for Healthier Living

Festive celebrations like Easter, Christmas, birthdays, or long weekends are often filled with joy, family, and… food. Lots of it. But while these occasions are meant to be enjoyed, they also tend to lead to unwanted weight gain—with many people putting on an average of 7lbs during festive periods, which can take months to lose, if it comes off at all.

This year, instead of undoing all your hard work, you can celebrate mindfully and still stay on track with your health goals. Whether you’re following a health programme or simply trying to eat better, here are some practical ways to enjoy the festivities—without the guilt.

  1. Stick to Your Plan – You Shouldn’t Feel Hungry

One of the best things about a low-carb, higher fat and protein approach is that it keeps you feeling full and satisfied. This means you’re less likely to snack on sweets and pastries just because they’re in front of you. Let your eating plan be your guide.

  1. Make Your Home a Trigger-Free Zone

If you know certain foods are your weakness, don’t bring them home. It’s much easier to avoid temptation when it’s not staring you in the face every time you open the cupboard. Stock your kitchen with foods that support your goals and ditch the rest.

  1. Shop Smart

Never go shopping hungry—that’s when impulse buys happen. Head to the supermarket with a plan, a full stomach, and a clear idea of what you need.

  1. Be Work-Snack Savvy

Celebrations at work can turn into snack fests. Tins of biscuits, free cakes, sandwich platters—it all adds up. Take your food so you’re not caught off-guard. If sandwiches are on offer, ditch the bread and enjoy the filling.

Boiled eggs (if they’re available!) are a brilliant, protein-packed snack to keep on hand.

  1. Plan Well When Eating Out

If you’re heading to a restaurant or someone else’s home, look at the menu ahead of time or think through your food choices before you go. Commit to your plan in advance, and stick to it once you’re there.

  1. Embrace Low-Carb Festive Foods

Great news—many celebration foods are naturally low in carbohydrates. You can still enjoy:

  • Smoked salmon
  • Roast meats like turkey or lamb
  • Eggs (devilled or boiled)
  • Roasted vegetables
  • Red cabbage and sprouts (especially with bacon!)
  • Cheese boards with options like stilton or cheddar

Let others know you’re eating low-carb—most people will be supportive, and it helps avoid awkward explanations at the table.

  1. If You’re Having a Big Meal, Make It Your Only Meal

If you know you’ll be indulging in a large festive lunch or dinner, let that be your main meal of the day. Skip the extra nibbles before and after—quality over quantity wins every time.

  1. Move More During the Break

Holidays often mean time off work, so use it to your advantage. Even a 20-minute walk after meals can help balance blood sugar levels and aid digestion. It’s also a great opportunity to connect with family, and friends, or simply enjoy some fresh air.

  1. Handle Cravings with Intention

Cravings will come. Here’s how to manage them:

  • Have a glass of water or herbal tea
  • Take a short walk or stretch
  • Still hungry? Opt for a meal rich in protein and healthy fats

Often, just pausing and doing something else helps you realise the craving will pass.

  1. Lean on Your Support System

Use tools like the GOQii app to message your coach, or reach out to a supportive friend or family member. A few encouraging words can help you stay focused and avoid emotional eating.

  1. If You Slip, Reset Right Away

A moment of indulgence doesn’t mean the whole celebration is ruined. The most important thing is to get back on track with your next meal—don’t wait until Monday or after the holidays. Progress isn’t about being perfect, it’s about being consistent.

Festive celebrations are meant to be joyful, but that joy doesn’t have to come at the cost of your health. With a little preparation, awareness, and self-compassion, you can enjoy the food, fun, and family time while staying true to your goals.

This Easter—or any special occasion—celebrate with intention, savour every bite, and remind yourself how far you’ve come. Healthy habits don’t take holidays—but they can make holidays even better.

#BeTheForce

April 12, 2025 By GOQii Leave a Comment

The Importance of Keeping a Food Diary for Diabetes Control

Managing diabetes goes beyond just watching your sugar intake—it requires a deeper understanding of how different foods affect your blood sugar levels. One of the most effective and simple tools to gain this insight is keeping a food diary.

By consistently tracking what you eat and drink, you become more aware of your habits, make better dietary choices, and stay committed to a low-carb lifestyle. Whether your goal is to stabilise blood glucose levels or reverse type 2 diabetes, a food diary can be a true game-changer.

Why Keep a Food Diary?

  1. Increases Awareness
    A food diary helps you become more mindful of your eating patterns. When you pause to write down or record your meals, it strengthens the connection between what you eat and how you feel—mentally and physically.
  1. Identifies Hidden Carbs
    Packaged or processed foods often contain hidden sugars or carbs that can spike blood sugar levels. Logging your food intake allows you to spot these culprits, helping you make more informed, low-carb choices.
  1. Tracks Carb Intake
    If you’re following a low-carb diet (60–130g per day), keeping count matters. A food diary ensures you stay within your daily carb targets, making it easier to keep your glucose levels in check.
  1. Reveals Patterns and Triggers
    A food diary can highlight emotional eating, late-night snacking, or certain foods that cause unexpected glucose spikes. By recognising these patterns, you’re better equipped to manage cravings or avoid setbacks.
  1. Measures Progress
    Seeing how your food choices affect your energy, mood, and glucose readings over time can be incredibly motivating. It’s proof that your effort is working—even if the changes are slow and steady.
  1. Boosts Accountability
    Knowing you’ll be logging your meals encourages better choices. Whether you’re tracking meals for yourself or sharing them with a health professional, food diaries bring a sense of ownership to your journey.

How to Maintain a Food Diary

It doesn’t need to be complicated. Choose a method that suits your lifestyle and comfort:

  • ✍️ Handwritten Journal – Use a simple notebook to jot down what you eat, when you eat, and portion sizes. It’s a classic but effective approach.
  • 📲 Nutrigenius on the GOQii App – Snap a photo of your meal and upload it directly. This visual log is quick, intuitive, and allows your coach to give you targeted guidance based on what you’re actually eating.

The key is consistency, not perfection. Whether you prefer pen and paper or digital tracking, stick with what works for you.

Following a low-carb diet is one of the most effective strategies for managing—and in many cases, reversing—type 2 diabetes. But success depends on staying aware and accountable, and that’s where a food diary truly shines.

By tracking your meals, identifying patterns, and monitoring your progress, you gain control over your health in a very real, empowering way. Remember—small steps every day add up to big changes over time.

So grab your journal or open the app. Every meal you track is a step towards a healthier, more balanced you.

#BeTheForce

April 8, 2025 By GOQii Leave a Comment

Stress Management Techniques to Complement Any Medical Condition

Managing a medical condition such as diabetes or hypertension can be both mentally and physically taxing. Whether you’re navigating daily health challenges, recovering post-surgery, or simply feeling overwhelmed by stress, it’s essential to find ways to support your overall well-being. Incorporating relaxation techniques into your daily routine can significantly enhance your quality of life and empower you to manage your health more effectively. Here are some practical and effective strategies to help you feel stronger, healthier, and more in control, regardless of your medical condition:

 1. Tailor Your Diet to Your Mood

When you’re feeling low, it’s tempting to reach for sugary snacks. Instead, opt for protein-rich foods like lean meats, eggs, cheese, and seeds. These not only have a minimal impact on blood sugar and energy levels but also aid in the production of dopamine and serotonin—chemicals in the brain that promote feelings of well-being.

2. Embrace ‘Good Enough’

Striving for perfection in every task can lead to burnout. Recognise that doing your best is sufficient. Allowing yourself to accept ‘good enough’ frees up mental energy, enabling you to focus more on self-care.

3. Prioritise Quality Sleep

Restorative sleep is crucial for healing and overall health. Aim for 7-9 hours of quality sleep each night to help your body repair, reduce inflammation, and strengthen your immune system.

4. Soak Up Some Sunlight

Exposure to natural light, especially in the morning, can boost your mood and provide a healthy dose of vitamin D. A gentle stroll in the sunlight can also help regulate your body clock, leading to better sleep patterns.

5. Incorporate Physical Activity

Engaging in activities like yoga or deep-breathing exercises can reduce stress hormones and increase endorphins, enhancing both physical healing and mental well-being.

6. Dedicate Time to Relaxation Daily

Set aside moments each day for activities that relax you, such as listening to music, practising mindfulness, or meditating. These practices can alleviate anxiety and improve concentration.

7. Combine Music with Movement

Dancing or moving to your favourite tunes can make exercise enjoyable and uplifting. Whether it’s stretching at home or walking to a lively playlist, combining music with movement can enhance your exercise experience.

8. Plan Enjoyable Activities

Having events or tasks to look forward to can provide motivation and positivity. Arrange coffee catch-ups with friends or plan a movie night to break the routine and uplift your spirits.

9. Laugh Often

Laughter is a natural stress reliever. It reduces stress hormones, strengthens the immune system, and fosters connections with others. Share a joke, watch a comedy, or reminisce about joyful memories.

10. Explore New Hobbies

Trying something new can stimulate your mind, boost confidence, and break the monotony. Whether it’s learning a skill, experimenting with a new recipe, or picking up a hobby, novelty can elevate your mood.

11. Consider Pet Companionship

If circumstances allow, having a pet can offer companionship, structure, and unconditional love—all of which can reduce stress and enhance emotional well-being.

12. Practise Gratitude

Each day, reflect on three things you’re grateful for. This simple exercise can shift your focus from challenges to positives, fostering a more balanced and hopeful outlook.

No matter the medical condition you’re facing, managing stress can profoundly impact your health and quality of life. These strategies are not just about coping—they’re about thriving, finding joy, and empowering yourself to live fully, even amidst health challenges. Take small steps, cultivate supportive habits, and remember: you’re not alone on this journey.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

  • 1
  • 2
  • Next Page »

Search

Recent Posts

  • (no title)
  • Reframing Obesity as a Disease: From Blame to Biology
  • All You Need To Know About Visceral Fat
  • Everything You Need To Know About Fiber, Fat Loss and Your Health
  • Hidden Hunger: Are You Suffering From It?

Stay Updated

Archives

  • July 2025 (2)
  • June 2025 (18)
  • May 2025 (13)
  • April 2025 (21)
  • March 2025 (26)
  • February 2025 (23)
  • January 2025 (26)
  • December 2024 (26)
  • November 2024 (26)
  • October 2024 (27)
  • September 2024 (25)
  • August 2024 (31)
  • July 2024 (22)
  • June 2024 (27)
  • May 2024 (31)
  • April 2024 (27)
  • March 2024 (29)
  • February 2024 (26)
  • January 2024 (27)
  • December 2023 (18)
  • November 2023 (19)
  • October 2023 (24)
  • September 2023 (25)
  • August 2023 (23)
  • July 2023 (24)
  • June 2023 (25)
  • May 2023 (27)
  • April 2023 (25)
  • March 2023 (25)
  • February 2023 (20)
  • January 2023 (16)
  • December 2022 (12)
  • November 2022 (16)
  • October 2022 (15)
  • September 2022 (13)
  • August 2022 (11)
  • July 2022 (19)
  • June 2022 (11)
  • May 2022 (10)
  • April 2022 (6)
  • March 2022 (6)
  • February 2022 (13)
  • January 2022 (13)
  • December 2021 (7)
  • November 2021 (3)
  • October 2021 (6)
  • September 2021 (3)
  • August 2021 (8)
  • July 2021 (7)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (10)
  • March 2021 (7)
  • February 2021 (4)
  • January 2021 (4)
  • December 2020 (3)
  • November 2020 (4)
  • October 2020 (10)
  • September 2020 (3)
  • August 2020 (3)
  • July 2020 (2)
  • June 2020 (4)
  • May 2020 (10)
  • April 2020 (12)
  • March 2020 (10)
  • February 2020 (4)
  • January 2020 (4)
  • December 2019 (3)
  • November 2019 (7)
  • October 2019 (5)
  • September 2019 (4)
  • August 2019 (9)
  • July 2019 (9)
  • June 2019 (11)
  • May 2019 (4)
  • April 2019 (9)
  • March 2019 (8)
  • February 2019 (9)
  • January 2019 (8)
  • December 2018 (9)
  • November 2018 (3)
  • October 2018 (3)
  • September 2018 (5)
  • August 2018 (10)
  • July 2018 (6)
  • June 2018 (13)
  • May 2018 (8)
  • April 2018 (18)
  • March 2018 (9)
  • February 2018 (8)
  • January 2018 (15)
  • December 2017 (12)
  • November 2017 (19)
  • October 2017 (13)
  • September 2017 (15)
  • August 2017 (4)
  • July 2017 (8)
  • June 2017 (7)
  • May 2017 (6)
  • April 2017 (8)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (10)
  • December 2016 (10)
  • November 2016 (7)
  • October 2016 (7)
  • September 2016 (7)
  • August 2016 (11)
  • July 2016 (9)
  • June 2016 (9)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (17)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (2)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (9)
  • August 2015 (11)
  • July 2015 (9)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (8)
  • February 2015 (5)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (12)
  • July 2014 (6)
  • June 2014 (2)
  • May 2014 (7)
  • April 2014 (5)

(no title)

Please Wait While Loading... … [Read More...]

Ananda Mukherjee Health Story

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 […]

Devesh Srivastava

Devesh Srivastava Lowers His HbA1c from 6.7 to 5.8 With GOQii

Have you ever suffered from a cold or fever and thought to yourself that you can manage this? In fact, there’s a good chance that with some medication and rest, the symptoms of a cold or fever have subsided. But, when you deal with issues such as Diabetes and Hypertension, trying to manage the issue […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii