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March 24, 2023 By Urvi Gohil 4 Comments

5 Simple Lifestyle Changes To Manage Hypertension

manage hypertension

By now, anyone who is conscious about their health is aware of hypertension. In case you don’t know, hypertension is basically another name for high blood pressure. Blood pressure is the force that blood exerts against the walls of the blood vessels. The force depends on the resistance of the blood vessels and how hard the heart has to work. Hypertension is the primary risk factor for cardiovascular disease, including stroke, heart attack, heart failure and aneurysm.

An optimal blood pressure level is a reading under 120/80mmHg while a reading over 140/90mmHg is generally considered to be high. It is extremely important to keep blood pressure under control. Lifestyle management is standard and first-line treatment for hypertension.

5 Lifestyle Changes to Manage Hypertension

  1. Kick the Bottle. Stub the Butt: Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than 3 drinks in one sitting temporarily increases your blood pressure. Repeating it on a regular basis can lead to long term changes. Heavy drinkers who wish to reduce blood pressure are advised to slowly reduce the alcohol intake over 1-2 weeks to avoid risking very high blood pressure. Also, each cigarette you smoke can increase your blood pressure for many minutes after you finish. Stopping this can help you a lot in normalizing your BP. Quitting smoking can reduce the risk of heart disease and improve your overall health as well.
  2. Let Go of Stress: Your body produces a surge of hormones when you are in a stressful situation. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow. But when your stress goes away your blood pressure returns to normal. However, frequent, temporary spikes in blood pressure can damage your blood vessels, heart and kidney in a way similar to long term high blood pressure. Exercising 3-5 times a week for 30mins can reduce stress, try yoga and meditation, get plenty of sleep and stay happy. If you need help with yoga and meditation, join live, interactive sessions conducted by experts on GOQii Pro. You can book a class via the GOQii App.
  3. Reduce Sodium Intake: Even a small reduction of sodium in your diet can improve your heart health and reduce blood pressure by 5-6mmHg if you have high blood pressure. In general, limit your sodium intake to 2300mg a day or less. However, a lower sodium intake of 1500 mg a day is ideal for most adults. 1500mg = less than 1 teaspoon of salt per day. To reduce sodium in your diet, read food labels, choose foods with less sodium, avoid processed and packaged foods like noodles, soups, chips, biscuits, etc. Use herbs and spices to add flavor to your food. Cut back gradually, your palate will adjust over time.
  4. More Fruits & Veggies: Eating a diet rich in whole grains, fruits, vegetables and low fat dairy along with avoiding saturated fat and cholesterol can lower your blood pressure by 11 mmHg if you have high blood pressure. This eating plan is known as DASH (Dietary Approach to Stop Hypertension) diet. Fruits and vegetables are the best sources of potassium and it can help lessen the effect of sodium on blood pressure. Try to have fruits and salads on a daily basis. Going for vegetable + fruit smoothies is a smarter approach. Also try to add beetroot in your smoothies, they are known to reduce blood pressure. Individuals with blood sugar issues should consult their doctor before eating beetroot.
  5. Exercise Regularly: Making exercise a habit can help lower your blood pressure. You do not need to go to a gym but just being active enough that you are breathing harder and making your heart beat a little faster which includes brisk walking, jogging, swimming or biking. Go for a moderate activity for at least 30 min a day for 5 days a week. This is a great way to reduce stress and also improve energy levels. Consult your doctor or coach about how and when to start physical activity once high blood pressure is detected.

We hope these lifestyle changes help you manage hypertension and curb high blood pressure! Do share your thoughts in the comments below!

For more on living a healthier lifestyle, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

March 22, 2023 By Poonam Goyal 5 Comments

What Alkaline Water Does To Your Body!


A few days back, I was at a store. I came across water filters that claimed they increase energy and regulate the body’s pH level. It tempted me. To add something more healthy to my regimen, I purchased an expensive filter without knowing what I was really buying. Now that I have read up a little on Alkaline Water, I want to share my thoughts on it.

First, let’s understand what Alkaline Water is and how different it is from regular water. Certainly, it boils down to the pH levels. Liquids with a pH closer to 0 are very acidic while liquids with a pH close to 14 are very alkaline. Pure water is neutral and has a pH of 7.0 whereas Alkaline Water has a pH between 7-9.5.

In today’s fast paced world, our gastric acid levels have increased. Due to our dependence on processed foods, artificial additives, refined sugar, increasing stress levels and reduced physical activity, there’s an imbalance in the acid and alkaline environment in our body. So we are moving towards quick fixes like alkaline water.

Advantages Of Alkaline Water

  • The most important health benefit of alkaline water is to fight acid reflux, which is a common health concern these days
  • It makes us feel more energetic as our body is able to absorb it more quickly
  • Healthier gut, as higher pH water protects us from dangerous microorganisms due to its negative oxidation-reduction potential (ORP).
  • Provides antioxidants
  • Protection from contaminated water

Disadvantages Of Alkaline Water

  • Digestive malfunction – drinking alkaline water can cause steep changes in the levels of pH and can hinder the digestion process
  • Can cause a condition called hypochlorhydria, that is the reduced absorption of calcium in our body
  • Presence of too many ions in the body can result in acute dehydration at the cellular level
  • Exert pressure on the kidney to bring the pH level to ideal

Artificial Alkaline Water

Lot of water ionizers are available in the market these days. In essence, what they do is split the water molecules with electricity to create alkaline water. We get them in the form of water filters or filter bottles.

All water found in nature has a pH that perfectly corresponds to the minerals in water. When we drink alkaline water, our body assumes it is receiving alkaline minerals like calcium and magnesium. The problem with ionized water is that the body thinks it is receiving more alkaline minerals than what are actually present in the water.

Before the body is stressed by the artificial alkalinity, the first 30 days might make you feel better due to the presence of antioxidants and hydration. Other side effects can be erratic heart behavior, hypertension, UTI, infections etc.

It is also advised that if we are drinking ionized water or artificially alkaline water, we should measure our bodies pH daily and regulate the consumption accordingly.

Few Interesting Facts About Our Body’s pH

  • Our body regulates blood pH in a very narrow range because all the enzymes are designed to work at pH 7.4. If the pH varies too much it will not be able to function
  • We cannot change the pH of our blood but our diet does affect the pH of our urine. Normally urine is at pH 6, which is acidic but normal and shows our kidney is working fine
  • The pH of the stomach acid or gastric acid is 1.5 – 3.5 which is required for the proper digestion of our food . Alkaline ions might cancel the acid and neutralize it
  • It is the job of the lungs, liver and kidney to maintain a normal pH of our body
  • The most common minerals found in water are calcium, potassium, copper, manganese, magnesium and iron. According to World Health Organisation(WHO), water contributes to 1-20% of the dietary intake of some trace minerals

How to Make Your Body Alkaline Naturally

  • Start your day with a glass of lemon water
  • Add a tsp of natural baking soda to water and drink it the first thing in the morning.  It helps neutralise stomach acids and provides relief from indigestion in adults
  • Add some cucumber slices to water to make it alkaline
  • Store water in a copper vessel and drink it in the morning
  • Drink cumin water or cumin tea. Cumin water generally stimulates the secretion of digestive enzymes and accelerates the digestion process, thus helping you fight gut issues
  • Vegetable juice will not only make your body alkaline but add various nutrients to your diet too
  • Start your day with a glass of water with 1-2 tbsp of Aloe Vera juice added to it. Aloe Vera juice alkalizes the body, balancing overly acidic dietary habits
  • Drink natural coconut water. The pH acidic level in the body turns alkaline when you drink coconut water and that’s why it’s good for acidity
  • Add more fruits and vegetables in your diet. According to the Institute of medicine 20% of water comes from food sources

Naturally occurring alkaline water is undoubtedly good for health but what we get in the present times is water that is artificially made alkaline. If our goal is to be healthy, why would we drink or eat anything artificial?

If you found this article helpful, let us know in the comments below. To explore more, click here. You can also get this information directly from a GOQii Coach. All you need to do is subscribe for Personalised Health Coaching here.

#BeTheForce

March 6, 2023 By Harpreet Kaur 11 Comments

Hair and Skincare Tips For Holi!

Happy HoliHoli is a festival of fun and mirth with plenty of colors and zeal. The tradition is to wish a Happy Holi by smearing colors at each other. Few decades ago, the colors used in Holi were derived from dry flowers and leaves. Even sandalwood paste, saffron, turmeric, henna and fuller’s earth were used to play Holi.

However, with rapid change in times and instant solutions, came cheaper, easily available industrial colors that replaced the natural ones. These industrial colors contain a variety of harmful compounds like malachite green, auramine, methyl violet, copper sulphate, aluminium bromide, prussian blue and cobalt nitrate. They are often mixed with starch, wheat flour and micadust.

The colors are disastrous for the skin as they increase the chances of allergies and infections. The most commonly affected areas include the face, scalp, forearms, neck and hands. So, how exactly do you avoid being affected by these harmful chemicals? The answer is quite simple!

Pre-Holi Hair and Skincare Tips

  • Use Organic Colors: You can make skin-friendly, natural colors at home. For instance, you can use roasted chic peas powder to make gulal. If you have hypersensitive skin, it is best to avoid chemical colors
  • Oil Your Way to Safety: Apply coconut oil, mustard oil or olive oil on your hair and scalp before playing Holi to prevent the color from blocking the pores
  • Apply Aloe Vera gel and oil on your body to create a layer of protection on the skin. Don’t forget to cover the ear area
  • Blend Castor Oil with Coconut Carrier Oil and apply it half an hour before playing Holi. This will protect your skin from chemicals. It also helps the colors come off easily during bath
  • Use Vaseline on Your Lips to keep them moisturized. You can even apply it on your ears
  • Use Sunscreen on your exposed skin to avoid skin damage. Try keeping yourself as covered as possible
  • Apply Transparent Nail Paint on your nails to prevent the color from getting inside the skin
  • Stay Hydrated all the time by drinking water and juices regularly

Post-Holi Hair and Skincare Tips

  • Clean your skin with baby oil. Do not scrub the skin for at least 48 hours post Holi
  • Use natural ingredients like curd and chic peas flour to exfoliate the skin and cleanse it
  • After bathing, apply moisturizer liberally all over to seal the moisture in
  • Avoid using make up or anything harsh on your skin for a few days. Let your skin breathe and get back its natural moisture
  • Wrap a couple of ice cubes in a thin cotton cloth and use it to soothe your face and neck area. This will help protect your skin from dryness and sunburn
  • Mix 2 tablespoons of Olive oil with 4 tablespoons of honey and a few drops of lemon juice. Apply this nourishing pack to your hair and scalp. Leave it on for 30 minutes and rinse it off with warm water. Use a light herbal shampoo and a good quality conditioner as well

By Adopting these simple measure before and after the festival, you can make it an enjoyable experience! Were these tips helpful? What do you do to protect your hair and skin during Holi? Let us know in the comments below!

For more on skincare, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

Wish you all a Happy and Healthy Holi!

#BeTheForce

March 5, 2023 By Arooshi Garg 6 Comments

Celebrate a Skin-Friendly Holi With Natural Colors

Protect your skin on holi

Holi is the festival of colours in India that also marks the arrival of spring – a season of joy and hope. The festival is famous for its colours and how people apply them to each other’s face. I remember one horrendous incident a few years ago that left my face scarred due to an allergic reaction and I was on anti-allergens for over a month. The culprit was a toxic paste colour that my skin came in contact with. I, therefore, thought I should share some good ways to enjoy a safe and non-toxic Holi this year.

In the last couple of years, chemical colours are being used to celebrate Holi as they are cheaper than natural colours. Chemical colours can be very harmful to the health and skin of individuals as well as the environment.

Use of safe, natural and eco-friendly colours, can help to save our environment and conserve our biodiversity. Natural colours are obtained from skin friendly sources such as turmeric, flower extracts, sandalwood powder, mehndi (Henna), etc and are safe to use. 

Here’s How You Can Create Safe, Non-toxic Colours

  1. Brown color: Brown is one color that is never spotted anywhere in the color markets during Holi. So go ahead and surprise your visitors with this different and amazing color! Acacia catechu (Kattha) – which is commonly consumed with betel leaves (pan) gives a brownish color when mixed with water.
    Other methods: Boil tea or coffee leaves in water. Cool it and use it.
  2. Saffron: Soak a few stalks of Saffron in 2 tablespoons of water. Leave for a few hours and grind them to make a fine paste. Dilute that with water as per the desired color strength.
    Other methods: The Flame of the Forest, commonly known as Test, Palash or Dhak, is the source of the wonderful, traditional color for Holi. For fragrant yellowish-orange colored water, the flowers are soaked overnight in water and can also be boiled.
  3. Green: Save a trip to the parlor by using green colored henna powder (Mehendi) this Holi. Either use it separately or mix it with an equal quantity of any suitable flour to get a lovely and natural green shade. Make sure to use pure henna that does not have Amla (Indian Gooseberries) mixed in it, as this would be brown in color.Dry henna will not leave color on your face and can be easily brushed off. When mixed with water, it will leave a slight color, thereby making it a fast color.
    Other methods: Dry and finely powder Gulmohur tree leaves or crush the tender leaves of the Wheat plant to obtain a natural green color for Holi. The color can also be obtained by mixing a fine paste of green leafy vegetables like spinach (Palak), coriander (Dhaniya) or mint (Pudina) in water.
  4. Blue: Dry Jacaranda flowers (Neeli Gulmohar/Jungle Badam) in the shade and grind them to obtain a beautiful blue powder.
    Other methods: The blue Hibiscus, which is found in Kerala, can be dried and powdered just like the red hibiscus, or crush berries of Indigo plant and add water to it as per the desired colour strength.
  5. Yellow: Mix two teaspoons of Turmeric powder with twice the quantity of gram flour (besan). Turmeric and gram flour have magical qualities that are very good for the skin. Ordinary wheat flour (Atta), refined wheat flour (Maida), rice flour, ground nut powder, fuller`s earth (Multani Mitti) and even talcum powder can be used as substitutes for gram flour.Other methods: Flowers like Cassia fistula (Amaltas), Marigold (Gainda), Yellow Chrysanthemums and Black Babul yield different shades of yellow. Dry the petals of these flowers in the shade and crush them to obtain a fine powder. Mix an appropriate quantity of the powder with gram flour or its substitutes and see your festival come alive without any harmful effects of chemically-loaded colors.
  6. Pink: Slice or grate one beetroot and soak it in 1 liter of water for a wonderful magenta. Boil or leave overnight for a deeper shade and dilute it before use.
    Other methods: Boil the peels of 10-15 pink onions in half a liter of water for a pinkish color. Remove the peels before using them to remove any unneeded smell. You can also soak pink Bauhinia variegate (Kachnar) flowers in water overnight or boil them for a bright pink color.
  7. Red: Red Sandal Wood Powder, which has a beautiful red color, is extremely beneficial for the skin and can be used in place of Red Gulal.
    Other methods: Dry red hibiscus flowers in shade, powder and add any flour to increase the bulk. For a bright orange-red, mix a pinch of lime powder with 2 spoons of turmeric powder and a few drops of water. Use the resulting paste only after diluting it with 10 litres of water. Peels of Red Pomegranate boiled in water, juice of tomatoes and carrots diluted with sufficient quantity of water to remove the stickiness also give a natural yet beautiful red color.
  8. Black: Last but not the least, comes black. Often derived from very dangerous sources like used batteries, this color may cause a lot of trouble later. However, for a safe black color, boil dried fruits of Indian Gooseberry (Amla) in an iron vessel and leave it overnight. Dilute with water and use.
    Other methods: Extract juice of black grapes and dilute with sufficient quantity of water to remove stickiness.

Tips For a Skin-Friendly Holi

  • Cover up: Nothing can beat covering the maximum part of your body with full sleeved clothes and trousers. But the old remedy of using mustard oil, coconut oil, olive oil or vaseline over your entire body on the morning of Holi does wonders in removing the colours easily
  • No warm water: Do not use warm water for bathing/removing colours. This can lead to the fastening of colours. Instead, always opt for cold water to wash the colours off. You should also try to remove the dry colour powder with dry hands rather than using water as it spreads even more after water application.
  • Stay Hydrated: Drink lots and lots of water as skin tends to get dehydrated with the use of chemicals. You can try other refreshing water-based drinks too. For instance, a virgin mint mojito, or fresh lime and buttermilk, to beat the heat out of your body!
  • Hair Care: Before you use a shampoo, rinse your hair with water to allow the additional colours to wash off. It is extremely vital to condition your hair to prevent any hair damage. Make a simple hair pack by soaking a few fenugreek (Methi) seeds in four tablespoons of curd. Apply this pack or egg yolk on your scalp and wash your hair with a good shampoo after 30 minutes. You can also apply a mixture of honey and olive oil for deep conditioning.
  • Face: Do not scrub the colour off with soap. Opt for a mild cleanser and follow it up with lots of moisturizing cream. If you feel any skin irritation during the process of taking off the colours then take 2 tbsps. of calamine powder and mix it with a few drops of honey and rosewater to make a paste. Apply this on your face and once it has dried up, wash it off with water and apply a moisturizer. You can also take off the colour with a mixture of Gram Flour (besan) and milk. If you are unable to do anything else, simply apply a generous amount of Multani-Mitti on the entire face and body to revive your skin.
  • Natural body scrub: You can use a homemade scrub by mixing the following ingredients: 2 tbsp. wheat bran, 1 tbsp. sandalwood powder, 1 tbsp. rice flour, along with some poppy seeds (khus-khus), few drops of honey and a mashed tomato. Scrub your body with this to clear off the colours and to bounce back to your fair and glowing skin.You can also rub a piece of papaya on coloured areas of the face and body to get rid of the colours. There is another good body scrub you can use to wash off colours. Mix curd, gram flour, orange peel powder along with little turmeric, a few drops of lemon and 1 tbsp. of olive oil. This will help clean your skin.  

Post Holi Skincare Regime

For the next two weeks, apply a Multani Mitti face pack every alternate day to ensure that your skin remains soft and supple. Do not go for any skin treatments like waxing, threading, facials, or apply any other external medication on the skin for 2-3 days after Holi. Your skin is very sensitive after Holi. These treatments may cause an adverse reaction.

Safe, Natural Holi

We hope these tips help you. For more, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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