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Have A Healthy Summer With These Safety Tips!

healthy summerSummer is officially here and it often indicates fun and sunshine. Unfortunately, that also brings unbearable heat induced illnesses such as sunburn, heat exhaustion, stroke, etc. Therefore, a variation in weather calls for the change in our routine, dietary habits and activity that suits the weather. So, here are some tips to help you enjoy a healthy summer! 

Safety Tips For a Healthy Summer

  1. Hydration: Heat and sweat in summers may lead to dehydration causing sleep issues, and headaches. So, no matter what time of the day it is, water is very important to prevent dehydration. Keep the body hydrated and drink a minimum of 2-3 litres (8-12 glasses) per day. In addition to water, buttermilk, lemon juice, aloe vera juice, mint and amla (Indian Gooseberry) juice with rock salt can also be included (prefer fresh ingredients). 
  2. Have healthy and light meals: One’s appetite decreases in summers because of the excessive heat but it is important to provide nutrition to the body. Prefer light, small and frequent meals which can be easily digested by the body. Prefer more fresh fruits and veggies with high water content such as melons, oranges, cucumber and tomatoes. 
  3. Avoid caffeine and fizzy drinks: Caffeine (tea, coffee) and fizzy drinks (soft drinks) dehydrate the body and also cause gastritis. Try to reduce the consumption of these products for a healthy summer! If you do have them, pair them with nuts, unsalted popcorn, plain peanuts, fox nuts, etc. 
  4. Wear the right clothes: Always prefer to wear loose and light clothes in summers as they allow the free flow of air, speed up the evaporation process and carry off the excess heat from the body, keeping it cool. 
  5. Be active: Exercise for a minimum of 30 minutes, 5 times a week. It’s the best way to keep the body active. It also improves blood circulation in the body, preventing headaches and migraine attacks during summer. One can opt for indoor activities like swimming, yoga, dancing, aerobics or outdoor activities like walking, jogging, running or cycling. The best time for outdoor activities is before 8.00 am or after 6.00 pm 

We hope this article helps you have a healthy summer! Do leave your thoughts in the comments below! For more summer tips, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Beat the heat and #BeTheForce 

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Top Foods to Increase Hemoglobin Naturally

hemoglobin

Hemoglobin and Iron are two terms that go hand in hand and there’s a simple understanding behind this. 70% of the body’s iron is found in hemoglobin and myoglobin. Hemoglobin is the red colored pigment present in red blood cells which carries oxygen from the lungs to the rest of our body. This released oxygen then permits aerobic respiration to provide energy to power the functions of our body in the process called metabolism. 

That’s not where it’s role ends. It is also a part of other cells which are found in some major organs like lungs, kidneys and the skin. Here, it’s function is that of an antioxidant and regulator of iron metabolism. Finally, it also transports carbon dioxide out of the cells and back to the lungs to be blown out of our body. The expected normal range of Hemoglobin in men is above 13 gm/dL and women is above 12 gm/dL, typically which is not difficult to maintain but still is of major concern if goes below the desired levels, creating a condition called Anemia.

Lack of Folate or B-12, blood loss post surgery, heavy menstrual bleeding or internal bleeding due to ulcers or even inadequate intake are some possible causes of low Hemoglobin levels. All of this explains our symptoms of Anemia like exhaustion, skin paleness, headache to abnormal or rapid heartbeat and chest pain. We’ve read and heard of varied iron supplements which can be taken to replenish extremely low Hemoglobin levels but eating the right kind of foods in the correct combinations can help increase hemoglobin naturally and quickly also. 

What Can You Eat to Increase Hemoglobin? 

When thinking about Hemoglobin, the 1st mineral coming to our mind is Iron but here’s the catch – Iron alone cannot increase your Hb. It has to be in combination with Folate or Vit B12 (depending on the deficiency) and Vit. A & C which act as carriers for it’s better absorption. Combining all the above elements finally gives us this list of foods which can help increase hemoglobin naturally. 

  1. Foods like Shellfish, Sardines, Tuna, Mackerel, Eggs and Meat are high on Heme Iron which is easily absorbed in the body and do not require carriers.
  2. Plant foods like Spinach, Kale, Broccoli, Beetroot, Pumpkin Seeds, and legumes like Soybeans, Chickpeas, Peas, etc. can help as well. 
  3. Vit. A & C rich foods like Tomatoes, Carrots, Lemon, Red Peppers, Oranges, Pomegranates, etc. should be used in combination with above mentioned foods.
  4. Fortified cereals also help as they are high in Folate.

While some elements are carriers, some can act as an hindrance. Phytic acid and Calcium are 2 such elements which make Iron absorption harder. Hence, avoid taking Calcium supplements or very high calcium rich foods along with Iron rich foods or supplements. Before making any changes to your diet, do consult a doctor, nutritionist or your dietitian. 

We hope this article to increase hemoglobin naturally helps you. Do leave your thoughts in the comments below! For more useful information on Hemoglobin and other health-related queries, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Taking Charge of Your Wellbeing

women's health

In a world where health often seems like a commodity, influenced by life’s ups and downs and how good the healthcare systems are, the assertion “My Health, My Right” is not just a statement; it’s a rallying cry to take control. This year’s theme also highlights a fundamental human right: access to quality healthcare.

Taking Ownership of Your Health Through Preventive Healthcare

Imagine a world where prioritizing your well-being isn’t just a privilege, but a right. Preventive healthcare offers everyone that proactive approach, placing the power back in our hands.It is the silent guardian of our wellbeing, operating on the principle that prevention is better than cure. It’s an approach that encourages us to engage proactively with our health, to make informed decisions that ward off diseases before they take root. This philosophy underscores the importance of regular health screenings, vaccinations, healthy lifestyle choices, and timely intervention, all aimed at reducing the risk of chronic diseases that are increasingly becoming a global burden.

At its core, preventive healthcare is about knowledge and action. It begins with understanding the risk factors associated with various health conditions—be it lifestyle diseases like diabetes and hypertension or genetically predisposed conditions. Armed with this knowledge, individuals can then take proactive steps towards mitigating these risks. This could mean adopting a healthier diet, incorporating regular physical activity into one’s routine, managing stress effectively, or avoiding harmful habits like smoking and excessive alcohol consumption.

The role of regular health screenings cannot be overstated in the preventive healthcare paradigm. These screenings are pivotal in detecting potential health issues early on when they are most treatable. Whether it’s routine blood tests, cancer screenings, or heart health assessments, these checks serve as a critical line of defense against the onset of serious health conditions.

Preventive healthcare also extends to the mental and emotional dimensions of wellbeing. Mental health, often relegated to the background in discussions around health, is integral to our overall wellbeing. Stress management, mindfulness practices, and seeking timely help for mental health issues are all preventive measures that contribute to a healthier, more balanced life.

Addressing Health Disparities

The reality is, millions globally lack access to essential healthcare. Social factors like poverty, location, and discrimination significantly impact health outcomes. This World Health Day, we acknowledge these inequalities and advocate for closing the healthcare gap.

Empowering Your Health Journey

The good news?  Taking control of your health is achievable. Here are some ways to get started:

Embrace Preventive Care:

  • Regularly schedule checkups with healthcare professionals.
  • Prioritize Healthy Habits: Focus on a balanced diet, regular exercise, and quality sleep.
  • Educate Yourself: Explore credible resources to understand your health and wellness needs.
  • Building a Healthier Future

Spread Awareness about “My Health, My Right” and encourage others to prioritize their well-being.

Support Healthcare Initiatives: Advocate for organizations working on health equity and access to healthcare for all.

Embrace a Preventive Mindset: Remember, small, proactive steps today lead to a healthier tomorrow.

By taking charge of our health and advocating for change, we can create a world where everyone has the opportunity to live a long and healthy life.

Together, let’s make “My Health, My Right” a reality!

#BeTheForce

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7 Reasons Why You Should Avoid Caffeinated Drinks During Winter

Avoid Caffeinated Drinks

Caffeine is a natural stimulant most commonly found in tea, coffee and cacao plants. Billions of people rely on caffeine to start their day and to get through their night shift or afternoon slump. It works by stimulating the brain and the central nervous system, helping you stay alert, reducing the onset of tiredness. Nothing is as comforting on a chilly morning as a hot cup of tea with a cozy blanket. For most people, intake of these caffeinated drinks increases during winter as they believe it provides warmth to beat the cold. But is that really so? Is there a reason to avoid caffeinated drinks? Let’s find out! 

How Caffeine Works

While caffeine is considered safe, drinking too much raises some concerns. When you drink any caffeinated drink, your gut absorbs it very quickly and sends it to your bloodstream. From there, as it reaches your brain, it starts blocking the effects of a neurotransmitter called adenosine. Adenosine relaxes your brain and makes you feel tired. So by blocking its receptors, caffeine helps you stay awake and alert. But with alertness comes anxiety as well. At the same time, caffeine also stimulates our stress or “fight & flight” hormones.

Reasons To Avoid Caffeinated Drinks During Winter 

  1. Dehydration: During winter, most people feel less thirsty and their water intake automatically reduces. All caffeinated drinks are diuretic and tend to flush out water from the body through urine, making it deficient in not just water but also vitamins and minerals that are required for the smooth functioning of the body.
  2. Amplified Heart Rate and Blood Pressure: Winter is not a good time for people with heart conditions and high blood pressure. They are always advised to stay away from low temperatures as it can constrict their blood vessels and lead to high blood pressure. Caffeine being a stimulant also increases heart rate and blood pressure. So it may increase difficulties for such people.
  3. Empty Calories: Most caffeinated drinks are loaded with sugar and give you not just empty calories but a sugar crash later, which might make you feel more lethargic after some time.
  4. Effect on Digestion: Being a stimulant, caffeine increases gut motility or the contraction of muscles that propel the contents in the gastrointestinal tract. This might be a reason why you feel like having tea or coffee with or after a heavy meal. But this actually isn’t good because it reduces the time your food stays in each part of your digestive system, not letting the nutrients fully absorb. In fact, too much can lead to diarrhea which is followed by dehydration.
  5. Pregnancy & Lactation: Caffeine can easily cross the placenta and can reach breast milk. So, women who consume caffeinated drinks may need to limit their intake to avoid risk of miscarriage or low birth weight.
  6. Interaction with Medication: Our body flushes out caffeine generally within 6-8 hours but while in the system, it can react with your medication and supplements, causing poor absorption or side effects.
  7. Suppresses Appetite: Now this can be both good and bad for all weight watchers. Research shows that caffeine acts as an appetite suppressant but increases higher plasma levels of PYY & Leptin (anorexic hormones). It might make you eat less calories, but with less food, there is less nutrition as well. So beware of consuming too much caffeine, as our body needs more nutrition to maintain immunity.

Now, the purpose of all this information was not to coax you off caffeine but to ensure you control your intake. Controlled amounts can have some benefits too! Make sure you drink the right quantity and the right version. 1-2 cups of black tea, green tea and black coffee are better options than sugary and cream filled versions. Also ensure that you drink your last cup 6-8 hours before you sleep. 

We hope this article on why you should avoid caffeinated drinks in winter helps you! Do let us know your thoughts in the comments below. For more on nutrition, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#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 […]