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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.

March 1, 2025 By Dr Ashwin Nanda 2 Comments

Tension or HYPERTENSION

hypertensionI can’t count how many times in my 12 years of medical practice a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of a headache, I always make it a point to check their blood pressure (BP), as it is a very common symptom of fluctuating BP. This often presents around the temples but can also be felt at the back of the head (occipital region).

What is Blood Pressure?

The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called systolic (higher value) blood pressure. Diastolic (lower value) BP refers to the resistance in the arteries, which is always present due to their elastic tone.

Blood Pressure Categories:

  • Normal: Up to 120/80 mmHg
  • Pre-Hypertensive: 130/90 to 140/90 mmHg
  • Hypertension: Above 140/90 mmHg

A person is diagnosed with high BP if three readings taken on separate days are consistently high.

BP - HypertensionSigns & Symptoms of Hypertension

If I have to look for signs of high BP, these symptoms should raise suspicion

  1. Headache
  2. Feeling of tiredness.
  3. Difficulty breathing
  4. Heaviness in the eyes / blurred vision.
  5. Irritability
  6. Severe cases: Heart attack or haemorrhagic stroke

What Causes High BP?

High BP is common in adults over 50 but is increasingly being diagnosed in younger people due to poor lifestyle choices, such as:

  • Lack of sleep—Irregular sleep cycles disrupt the circadian rhythm.
  • High salt intake—Excess salt from processed foods, snacks, pickles, and sauces.
  • Smoking—Nicotine constricts blood vessels, increasing BP.
  • Obesity—Being overweight adds strain to the heart.
  • Lack of exercise—Sedentary lifestyle leads to poor heart health.
  • Stress—From chaotic city traffic, financial strain, and work pressure.
  • Other Causes: BP can also rise due to secondary conditions like thyroid disorders and narrowing of arteries supplying the kidneys (Renal Artery Stenosis).

Why is it Important to Maintain Normal BP?

Persistently high BP damages the internal lining of blood vessels, gradually affecting the brain, kidneys, and eyes. This can lead to serious complications such as:

  • Stroke (brain damage due to reduced blood flow)
  • Kidney failure
  • Hypertensive retinopathy (damage to the eyes)

All of these complications can be prevented by keeping BP within the normal range.

Managing High BP Naturally

Since lifestyle choices are the single most important factor in controlling BP, here’s how you can manage hypertension without medication:

  • Sleep Better:
    • Aim to sleep by 11 PM and wake up by 6-7 AM to regulate your circadian rhythm.
    • Avoid using screens before bedtime to improve sleep quality.
  • Diet Adjustments:
    • Reduce salty foods such as crisps, salted nuts, pickles, and processed sauces.
    • Eat more potassium-rich foods like bananas, spinach, and lentils.
  • Exercise Regularly:
    • Engage in 45 minutes of brisk walking, 30 minutes of swimming or cycling, or 30 minutes of aerobics at least 5 days a week.
    • Strength training also helps improve circulation and heart health.
  • Manage Your Weight: 
    • If overweight, aim to lose 1-2 kg per month until you reach a healthy BMI (Body Mass Index) of 25.
  • Reduce Stress: 
    • Practise deep breathing or meditation daily.
    • Set realistic personal and professional goals to avoid unnecessary stress.
  • Stay Socially Connected:
    • Engage in social activities and maintain a healthy support system. A positive social life can improve mental health and reduce stress-induced BP spikes.

When to Consider Medication?

If lifestyle modifications do not lower BP within 6 months, it’s time to consult a doctor to explore medical options.

Additionally, if hypertension is caused by an underlying condition (such as thyroid disease or renal artery stenosis), treating the root cause can help normalise BP.

Even the word HyperTENSION (high BP) has ‘TENSION’ in it! Managing stress and adopting healthier lifestyle choices can significantly improve your heart health.

Have you successfully managed your BP through lifestyle changes? Share your experiences in the comments below!

#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.

February 17, 2025 By Sunita Arora 3 Comments

Deep Breathing Techniques to Help You Beat Stress

deep breathingPicture this: You’re sitting at your desk, tackling mountains of paperwork and crunching numbers on Excel like a keyboard wizard. Just when you thought you had it all under control, bam! You’re summoned to a meeting and bombarded with even more projects. Your desk is now drowning in a sea of paperwork, and you find yourself juggling tasks like a stressed-out circus performer. Deadlines loom ominously, and stress levels skyrocket. It’s like being trapped in a never-ending desk nightmare. Yikes! But fear not, for there is a simple solution to vanquish stress in this chaotic scenario: Deep Breathing!

Deep breathing is the secret weapon you’ve been searching for, and it doesn’t require any fancy equipment or a specific time and place. It’s a stress-busting technique that works wonders! When you take a moment to breathe deeply, your brain sends signals to your body, coaxing it to relax. By incorporating deep breathing into your routine, you can reap all the incredible benefits it has to offer.

What Are These Magical Benefits?

  • Zen-like Calm: Deep breathing has the power to soothe your mind and nervous system. You can literally feel the stress melt away!
  • Oxygen Boost: Ah, sweet oxygen! Deep breathing helps you take in more of this life-giving gas, nourishing your body and brain.
  • Heart Party: Your heart deserves some love, and deep breathing delivers. It lowers your heart rate, respiratory rates, and blood pressure, giving your ticker a much-needed break.
  • Sleepy Time: Need to catch some Z’s? Deep breathing is your go-to sandman. It helps you drift off to dreamland, soothes your muscles, and even speeds up your meditation mojo.
  • Stress Ninja: When tension strikes during exams, interviews, or dreaded deadlines, deep breathing comes to the rescue. Consider it your trusty stress-busting sidekick.
  • Energy Flow: Deep breathing helps clean and rejuvenate your body’s energy channels, like a refreshing spa day for your inner chi. It keeps your heating and cooling cycles in check, so you can stay balanced and invigorated.
  • Breath of Fresh Air: Say goodbye to shortness of breath! Deep breathing prevents pesky air from getting trapped in your lungs, making you feel refreshed, centered, and ready to take on the world.

Now that you’re armed with this knowledge, let’s dive into two simple yet effective deep breathing exercises.

1. Simple Abdominal Breathing Exercise

Feeling anxious? No problem! Try this relaxation technique that you can perform anywhere, anytime – standing, sitting, or lying down.

To practice this technique, you need to:

  • Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand and your chest should rise slightly.
  • Exhale slowly through your mouth. As you blow the air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
  • Repeat this breathing exercise for several minutes.

Begin with just 5 minutes. If you feel 5 minutes are too long, you can start with just 2 minutes. Increase the time when you begin finding it easier and comfortable. You can practice this multiple times a day.

2. Equal Breathing

Now, let’s take deep breathing to the next level with some equal breathing magic. This technique focuses on inhales and exhales of the same duration, usually between 3 and 5 counts. Once you’ve mastered it, you can do it during yoga, or even while conquering your daily activities.

To practice this technique:

  • Take a comfortable seated position and breathe in and out through your nose only.
  • Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
  • You can take a slight pause after each inhale and exhale if you feel comfortable (normal breathing involves a natural pause).
  • Continue practicing this breathing technique for at least 5 minutes and you can increase the duration up to 10-15 minutes.

So there you have it! Deep breathing is your ticket to a calmer, more relaxed you. Remember, stress may try to trap you at your desk, but with these breathing exercises in your arsenal, you’ll be the master of stress, deadlines, and paperwork mayhem. Take a deep breath and let the relaxation flow through your veins like a cool breeze on a sunny day. You’ve got this!

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  

January 21, 2025 By Bharti Gupta Leave a Comment

What Is Psoriasis and How Can You Manage It?

PsoriasisPsoriasis is a chronic skin disease characterized by red patches covered with white scales. The disease most commonly affects the skin of the elbows, knees, scalp, feet, and lumbosacral areas. It is a long-term autoimmune condition that accelerates the growth cycle of skin cells and causes inflammation due to immune system dysfunction.

Psoriasis tends to worsen during cold and dry seasons. While the exact cause of psoriasis is not fully understood, it is believed to result from various factors such as infections, obesity, certain medications, stress, alcohol abuse, endocrine disorders, severe sunburn, and an unhealthy lifestyle.

Most Common Symptoms

  • Dry or cracked skin that may bleed or itch
  • Small scaling spots, most commonly seen in children
  • Itching, burning, dryness or soreness
  • Thickened or pitted nails
  • Swollen or stiff joints
  • Crack on the soles of the feet
  • Recent changes in your life, such as illness or increased stress.

How Can You Manage It? 

Here are some effective tips to help you manage Psoriasis. 

  1. Limit Shower Time: Prolonged showers can increase moisture loss from the skin, making it irritated and dry, which should be avoided, especially in the case of psoriasis.
  2. Apply a Cool Compress: A cold compress, such as an ice or gel pack, can provide relief from itching associated with psoriasis.
  3. Salt Water Bath: Soaking in a saltwater bath helps soften scales and may ease inflammation and irritation. Add half a cup of Dead Sea salt to bathwater and soak for 15-20 minutes.
  4. Maintain a Healthy Weight: Being overweight increases inflammation in the body. Regular exercise and a low-calorie diet can help. Include cardio, strength training, and stair climbing in your routine to reduce the risk of inflammation.
  5. Exposure to Sunlight: A deficiency in vitamin D can aggravate psoriasis. Moderate exposure to sunlight can help improve symptoms.
  6. Have Apple Cider Vinegar (ACV): Thanks to its antiseptic properties, ACV may help alleviate itching or irritation, especially on the scalp. Mix 2 parts water with 1 part ACV, apply to the scalp, let it stay for 10 minutes, and rinse off with shampoo.
  7. Drink Plenty of Water: Staying hydrated keeps your skin healthy and reduces the number and severity of flare-ups.
  8. Add Olive Oil in the Bath: Rich in Omega-3 fatty acids and Vitamin E, olive oil helps soothe irritated skin. Add 2 teaspoons to your bathwater or apply a small amount directly to the affected area.
  9. Apply Raw Glycerin to Affected Areas: Psoriasis often leads to dry, scaly skin. Applying raw glycerin hydrates the skin and alleviates symptoms. The best time to apply is before bedtime.
  10. Manage Stress: Stress can trigger and worsen psoriasis. Practice deep breathing, yoga, meditation, or engage in hobbies to stay stress-free.
  11. Good Quality Sleep: Poor sleep worsens psoriasis symptoms by increasing stress levels. Ensure you get enough quality sleep to allow your body to rejuvenate and repair itself.

We hope these easy and effective tips help you manage psoriasis. If the issue persists or gets worse, seek out a medical professional or consult a GOQii Doctor by subscribing for Personalised Health Coaching here. 

Find more articles on skincare and healthy living here. 

#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.

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