winter health tips Archives

January 30, 2020 By Navnee Garg Leave a Comment

Load Up On Carrots During Winter! Here’s Why!

We’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter

Carrots help you get beautiful skin and help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection.
Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds!
Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

Tips to Add Carrots To Your Diet

Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately.

We hope you’re all set to enjoy the crunch this season. Any more queries in mind? Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out our Healthy Reads section within the GOQii App or simply tune in to GOQii Play for LIVE sessions by experts.

#LevelUp your winter and #BeTheForce

January 28, 2020 By Sunita Arora Leave a Comment

10 Inflammation Fighting Winter Foods You Must Include In Your Diet

Inflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects. During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice. It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season. We normally use this spice while making tea, soup, curries, etc.
Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables
Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.
Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs.

Apart from above you can:

Dress warmly depending on the weather
Stay hydrated and active
Exercise regularly to strengthen your muscles
Get out under the sun to maintain vitamin D levels
Eat a balanced diet and maintain a healthy weight

Include the above foods and #LevelUp your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, check out Healthy Reads on our app or tune in to GOQii Play. Do leave your thoughts in the comments below.

#BeTheForce

January 14, 2020 By Vandana Juneja 3 Comments

Remedies For Leg Pain During Winter

As winter sets in, there are many health issues that some people face, and one of them is feeling immense stiffness and soreness in the legs leading to being less active. Is it normal to feel these aches and pain? or is it a serious health concern? Let’s find out the reason for leg pain during winter.

Why do we feel pain and stiffness in Winter?

According to various studies, the cold causes your muscles to lose heat and contract, this makes you feel tight especially around the joints, and eventually you tend to lose range of motion and your nerves can also be easily pinched.

Another theory says a drop in barometric pressure in winters, cause the tendons, muscles and surrounding tissues to expand. Because of the confined space within the body, this can cause pain, especially in joints affected by arthritis.

In general, during winters, we limit our movement due to the cold weather, don’t exercise much, and keep ourselves wrapped up in blankets to stay warm, eat calorie dense food and put on a few extra kilos! All these factors also attribute to increased sensation of pain and stiffness in the legs.

Whatever the reason, it is a fact that many people have “flare ups” or aggravated symptoms of aches and pains in their body especially the lower limbs. Though you may not take it as a serious health concern, one should work towards preventing and dealing with it, so that the aches and pain do not aggravate and restrict your mobility in winters.

Tips to Reduce Leg Pain During Winter

1. Keep Yourself Warm with Proper Clothing
Use cotton, wool or fleece long-sleeved clothing since these materials work the best at maintaining body heat. Wear slim-fitting clothes for your underlayer, so that you don’t look bulky and can easily move your limbs. Don’t forget to wear your woollen cap, gloves, scarf and overcoat (if really cold); with a warm pair of socks and shoes while going out for a walk or even for an outing. Long woollen socks are advised to keep your legs warm. There are woollen thermals available that cover your legs from mid thigh to ankle and are very comfortable. Keeping your muscles warm is important to feel good and comfortable. The right kind of shoe will prevent any kind of injury from a fall or slip.

2. Stay Active
It is important to stay active and exercise your joints and muscles to reduce pain and stiffness during winters. Exercise increases blood circulation, boosts production of your body’s synovial fluid, which lubricates your joints and makes movement easy and comfortable. Plus, a good workout releases your body’s natural feel-good compounds (happy hormones: endorphins, dopamine and serotonin), resulting in reduced perception of pain and boosting your mood and overall sense of well-being. Walking and stationary cycling are good low-impact options to improve blood flow and leg strength. Just remember to warm-up a bit first and skip high-impact exercises if they bother your joints.

Some exercises you should be doing at regular intervals are:

Ankle Circles: This exercise is great to warm the muscles in the lower legs before starting a full exercise routine. Ankle circles also increase joint flexibility. The technique can easily be performed while sitting or standing and holding a chair or railing for support.
Leg Raises While Sitting: This exercise will improve your quadriceps strength and can be easily done while watching T.V. or sitting with friends/ family. Sit with your thighs well placed on a chair, back touching the backrest and then raise your foot up till it is in line with the thigh. Repeat both sides, 10 times each, twice a day.
Calf Raises: By strengthening the calf muscles, you can comfortably climb up and down stairs or walk on elevated terrain. Use a chair for support, and stand on a large book or small stool. Rise up on the toes and hold for five seconds, then lower, repeat five to ten times. Drop the heels to the floor to stretch the calves. Hold for five seconds and relax.
Standing Leg Raises: This exercise strengthens the muscles in the lower back, buttocks, hips, and thighs. Stand sideways behind a chair while holding the chair back for support. Lift the outer leg to the side while keeping it straight from the hip to the heel. Keeping the back straightened, hold for five seconds, and lower. With the same leg, stand straight and move the leg back while keeping it straightened. Hold for five seconds and relax. Repeat the process with the other leg. Perform 10 repetitions with each leg, then repeat.
Knee Ups: High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility. Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or walking pace for 4-5 minutes.

Similarly there are many other exercises that you can do at home to avoid leg pain during winter, depending upon your current physical health. For instance, squats/wall squats, straight leg raises, prone leg raises, lunges, etc.

3. Add Anti-Inflammatory Components to your Daily Diet
It is important to include anti-inflammatory foods in your daily diet, to reduce inflammation, pain and stiffness in the joints and muscles. You can include superfoods such as Ginger, Turmeric, Chilly Peppers, Mint and Virgin Olive Oil. Choose colourful foods like blueberries, blackberries, cherries, spinach, kale and broccoli. Opt for Salmon, Tuna, Sardines, nuts and seeds. Avoid processed foods, excess sugar and salt; high intake of alcohol.

4. Get Enough Vitamin D
During winter, Vitamin D levels naturally dip as we get less exposure to sunlight. Low levels of Vitamin D increase sensitivity to pain. Vitamin D-rich foods such as salmon, tuna, mackerel, cheese and egg yolks are important since Vitamin D helps your body absorb calcium from food, which is another important mineral for bone health that can help reduce pain. Get your levels checked and ask your doctor about supplements if your levels are low.

5. Hydrate Well
We tend to drink less water during winter, leading to dehydration and even the slightest of dehydration can cause increased sensitivity to pain. Drink at least 2-2.5 litres of water daily. You can have lukewarm water if not comfortable with water at room temperature.

6. Treat Yourself to a Massage
Massaging the legs increases the blood and lymphatic circulation, relaxes and normalises the soft tissues (muscle, connective tissue, tendons, ligaments), which releases nerves and deeper connective tissues; hence reducing spasm in the muscles and overall pain sensation. There are many essential oils that you can use to massage gently on your muscles as they have anti-inflammatory and analgesic properties, like lavender oil, eucalyptus oil, peppermint oil, rosemary oil. Other commonly used oils for massage include – coconut oil, sesame oil, mustard oil, almond oil and olive oil.

The mentioned tips, should keep the leg pain during winter away! So leave the quilts and start moving! Eat right, hydrate well, stay active, enjoy and level up this beautiful winter weather! But if your symptoms aggravate, despite all precautions, do consult your doctor.

For more winter tips, tune in to GOQii Play. Do you have a special remedy you use for aches and pains during winter? Share them with us in the comments below.

#BeTheForce

December 24, 2019 By Kusum Soni Leave a Comment

Quick Tips to Reduce Joint Pains During Winter

Do you experience joint pains during winter? While common for some people, the exact nature of cold-induced joint pain is uncertain but we’ve noticed that the symptoms often worsen.

It could be that muscles, ligaments and joints just get stiffer with lower temperatures, as the human body will conserve more heat, more blood would be circulated to the heart and lungs. So when this happens, muscles and blood vessels in the arms, shoulders, knees and other joints will contract, leading to pain. Even muscles lose their range of motion.

Reasons for Joint Pains during Winter

The pain receptors become more sensitive during winter.
The drop in atmospheric pressure causes joint tissues to swell, building tension between joints, causing pain.
Increase in muscle spasms in colder temperatures also worsens the pain and stiffness in joints.
The cold causes fine blood capillaries in the joints and extremities, like fingers and toes, to shrink or contract, amplifying the pain.
Less sunlight during winters means lower vitamin D levels which leads to weakened bones and joints.

Remedies for Relief

Dress Warm: Keep yourselves, especially your feet warm. Wear two or three pairs of thin clothing instead of one pair of heavy warm clothes to conserve body heat.
Stay Active: Exercising is another way to get rid of all joint and muscle stiffness during winter time without overdoing it. Because this will improve blood circulation to your extremities and provide warmth and the necessary micronutrients to relieve pain.
Localized Heating: Use an electric heating pad, hot water bag or an electric blanket to keep yourself warm while resting or sleeping.
Warm baths: Swimming in a heated pool is great exercise and it soothes your joints. You can also get great relief from warm water or steam bath. Avoid piping hot water.
Vitamin D: is essential for bone health. Lack of it can cause body aches. This deficiency may be due to lack of exposure to sunlight. Spending some time under the sun is a great way to replenish Vitamin D and get rid of joint aches. Food sources for Vitamin D include fatty fish, cheese, egg yolk, milk, nuts and seeds, soya products, and legumes. To enable absorption of Vitamin D from food or sunlight, include magnesium rich foods like entire green leafy vegetables (which are abundant in winters), pumpkin seeds, sunflower seeds, almonds, walnuts, avocado and bananas etc.
Omega-3 Fatty Acids: are anti-inflammatory and highly beneficial in reducing inflammation in joints. So include avocados, flaxseeds, walnuts and fish in your diet. You’ll also find good omega-3 in flax seeds, walnuts, chia seeds, pumpkin seeds, and sunflower seeds as well.

A Quick Home Remedy

A mixture of turmeric, fenugreek/methi seeds and ginger has a positive impact on reducing joint pains and arthritis because of the anti-inflammatory properties.

Ingredients

Ginger powder – 20 gm
Methi seeds – 50 gm
Turmeric powder – 50 gm

How to have: Take half or one tablespoon in the morning, preferably on an empty stomach for wonderful results.

Enjoy winter while following the above tips, for joint pains during winter. If you face extreme discomfort in your joints, do consult a doctor for Bone and Joint health.

For more tips and remedies for winter, check out live sessions by experts on GOQii Play. Don’t forget to subscribe and leave your thoughts in the comments below!

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