5 Yogic Practices to Relieve Stress & Coronavirus Symptoms

It has been over a week since you have been working from home or probably just been at home doing nothing but household chores and watching TV or Netflix. You are taking all the precautions you can (I hope) to prevent coronavirus. The effects of coronavirus are being felt all over the world and there are only a few ways to prevent it – social distancing (staying home), washing hands, especially before touching your mouth, eyes, and nose.  

There is virtually nothing else on the news and internet except how to avoid COVID-19 and other information related to it. The number of people being diagnosed with coronavirus is increasing by the day as are the number of deaths. The worries of what is to come can cause stress and anxiety, which in turn can deteriorate our health. Working out at home can help you keep your immunity up to fight COVID-19 better. Get FITFEAST for daily diet suggestions from certified nutritionists to ensure a healthy lifestyle.

Yogic Practices for a Healthy Life

• Gargling

Gargling with warm salt water is an ancient practice, which has stuck with us for millennia. Dissolve about half a teaspoon of salt in warm water and gargle every day to prevent sickness. This kills the germs and bacteria present in your nose and throat that might be trying to get into your bloodstream. If they do, they can affect your immunity but remember that salt kills them. You can also use a neti pot to drain your sinuses with warm saltwater. Saltwater rinsing is a preventive measure when you don’t feel a little under the weather.

• Sleep Well

The strength of your immune system depends on your body’s cycles of sleep and alertness, known as the circadian clock. It should be balanced as per ancient Ayurvedic wisdom and modern science. The best way to maintain a healthy circadian rhythm is to go to bed 2-3 hours after the sun goes down and wake up when the sun rises. 

We spend too much time on laptops and TV screens; their blue light is damaging. Keeping the night light filter always on can help with that. Don’t eat late at night and avoid heavy meals in the evening as that can lead to undigested food, which interferes with sleep. Not getting enough sleep compromises immunity. Living in accordance with nature's rhythm in addition to sleeping enough and eating healthy foods is important for staying healthy. Your way of life determines the strength of your immunity.

• Tulsi Tea

Tulsi is one of the most important herbs in Ayurveda – it relieves stress, fever, and headaches while also keeping the lungs clear. Experts believe that having Tulsi tea can soothe respiratory problems created by the likes of the coronavirus.

• Deep Breathing

The lungs clear out the toxins and the clutter. In other words, they are the most important lymph pumps. Doing pranayama everyday mitigates stress and boosts immunity. Simple deep breathing or yogic breathing opens up your lungs and side ribs to keep things moving.

• Take Breaks

Take up to 20 minutes off whenever you feel stressed or mentally scattered. During this period, sit quietly, walk, practice mindfulness or do Restorative Yoga. This is especially good toward the end of the day after having worked all day to let your nervous system rest and reset.

5 Simple Ways to Help Avoid Coronavirus

Prevention is the best cure. This axiom is being proved true when the entire world is trying to battle the coronavirus disease. There is no official medicine or vaccination against COVID-19 which means that we should keep our immunity up so that the body can defeat the pathogens itself.

Heed the advisory issued by the World Health Organization and other major health organizations. Stay home and work on your immunity by working out and eating healthy. You can get workout recommendations based on your needs and preferences with FITCOACH – AI-enabled, smart fitness coach. Workout at home with advice on your phone. Get the advice of certified nutritionists on chat or call with FITFEAST – ensure proper nutrition to boost your immunity.

How to Prevent Coronavirus 

• Workout regularly

The WHO recommends 30-45 minutes of moderate-intensity workout 3-4 days every week. Working out keeps your immune response strong and helps it fight diseases. Exercising is good for the production of white blood cells (WBCs) that fight viruses. It also keeps inflammation at bay. You do not need equipment – focus on body weight exercises. Get FITCOACH for expert workout recommendations on your phone. Emphasize on form and technique while working out.

• Wash your hands

This is probably the only thing that will save you from contracting the coronavirus. It is the prime safety measure in addition to using a sanitizer to prevent coronavirus. Washing your hands with soap or using an alcohol-based sanitizer will kill the virus and prevent the spread of COVID-19. Moreover, washing your hands before performing any activities reduces the risk of contamination. Do not touch your mouth, eyes, or nose without cleaning your hands.

• Stay at home

Now that the curfew has been imposed, you should follow it zealously barring any medical emergencies. Work from home and go out only when you need essential supplies. Find ways to keep yourself occupied. Do not restrict yourself to social media and Netflix. Watch informative movies and those that will help you grow in your respective fields. Read books and work on your skills.

• Maintain hygiene

If you go out, make sure you disinfect your bag(s), mobile phone, shoes, and clothes after returning. Disinfect the doorknobs and handles, bed posts, keyboards, etc. Hygiene is of utmost importance. Cover your mouth and nose with a face mask when you step out. Wear shades or glasses to protect your eyes. Carry a sanitizer with you to keep your hands clean when you step out for you might not be able to wash your hands.

• Eat Healthy

You might not have a lot to do since you’re at home all day. Being idle can cause you to eat more than you usually do and that too not the right foods. Try not to binge on unhealthy foods. Whole grains, fruits, vegetables, pulses, etc. should be the major foods in your diet. The right foods increase your metabolic rate and that helps the immune system prevent illnesses. Take advice on diet from expert nutritionists with FITFEAST. Connect on chat (real-time) or schedule calls for personalized advice.

Everything you need to know about Coronavirus Symptoms

Although several other viruses have troubled us in the past, nothing quite like the COVID-19 has been witnessed. No other virus in history has spread to so many countries so fast before. It has been declared a pandemic by the World Health Organization (WHO). It has claimed thousands of lives and it doesn’t look like it will stop soon enough.

Since there is no official treatment for it and no vaccines have been made, you need to strengthen your immune system to protect you. Exercising and eating healthy are essential for a healthy immune system. With FITCOACH and FITFEAST you can get expert nutritional advice and dynamic workout recommendations on your phone to stay fit.

Symptoms of Coronavirus

COVID-19 is like nothing we have known before and scientists are still working to understand it. According to WHO, the most common coronavirus symptoms are shortness of breath, high fever, and a dry cough. Other people might experience a sore throat, nasal congestion, body aches, and/or diarrhea. Experts say that a large number of patients do not experience any symptoms and recover without special treatment.

However, these symptoms of coronavirus are common to those of cold and flu. The elderly are more likely to manifest the symptoms of coronavirus and be susceptible to its effects. A continuous cough and a high temperature are the most obvious symptoms you should be looking for. Unfortunately, there are no medicines or vaccines and recovery is dependent on your immune system.

The Difference between Coronavirus & Flu

As mentioned earlier, coronavirus symptoms are like those of other respiratory problems like common cold and flu. Flu is, however, known to manifest symptoms much quicker than coronavirus. Headache, dry cough, aching body, exhaustion, insomnia, sore throat, and temperature are symptoms of the flu. The patient might experience diarrhea and stomach pain in addition to a loss of appetite as well. Flu can be treated by resting and staying warm. Taking paracetamol can lower body temperature and help with the pain. Staying hydrated is essential.

Coronavirus Symptoms Timeline

Coronavirus is believed to be transmitted through droplets spread by coughing and sneezing. Shaking hands and other forms of contact with infected patients can also lead to transmission. Note that sneezing is not a symptom but it can spread through it. The symptoms of corona are known to manifest between 2 to 14 days. Please note that you may be a carrier even if you do not have any symptoms.

How to Prevent Coronavirus

Ensuring proper hygiene is the best way to prevent coronavirus. You can reduce the risk of infection by:

• Washing your hands properly with soap and water every hour or so
• Not touching your eyes, nose, and mouth without washing your hands
• Maintain a distance of at least 6 feet from other people

In case you have any symptoms, isolate yourself and limit contact. Cover your mouth and nose when you cough or sneeze. Use a clean hanky every time and throw away the dirty tissues. Finally, disinfect objects you might have touched or use often.

Face Mask, Sanitizer, & Other Precautions | How to Prevent Coronavirus

Coronavirus or COVID-19 has led the entire world to take precautions and yet it is spreading. Wearing face masks, washing your hands, and disinfecting among other things have become essential. We are discussing the efficacy of all the popular ways to prevent COVID-19.

Experts suggest working out at home while in isolation in addition to having the right foods. Get FITCOACH for dynamic workout recommendations and FITFEAST for expert nutritional advice. Fight coronavirus by improving your immunity.

Coronavirus prevention & mask

The amount of protection face masks provide is not known exactly but it couldn’t hurt you to wear one. However, they prevent you from touching your face and possibly reduce the number of droplets (through which the virus is transferred)  that you may come in contact with.

According to experts, you should not touch the mask at any time. When you need to remove it to eat or drink, remove it completely, wash your hands properly, and then eat or drink. When you drop it below your nose or chin, the chances of contamination are high.

The commonly available surgical masks to prevent coronavirus are for single-use and should be disposed of properly. If you were to touch a contaminated surface and then your mask, you might be risking your safety by holding on to that mask. This might leave others in your house vulnerable to the infection.

Cleaning your phone

Your mobile screen is probably the most touched surface in your home. Your desk and laptop keyboard are also touched often. You do not necessarily need to disinfect your phone or keyboard multiple times a day unless it has come in contact with a droplet of mucus or saliva from someone showing the symptoms of coronavirus. However, once every day is essential.

Staying busy

Staying shut up in your home is going to affect you someway or the other. That is why you need to engage in activities that keep your mood light. Those working from home can keep themselves busy. For those who do not have any tasks can engage in reading their favorite books, drawing or painting, doing puzzles, etc.

It is the perfect time to clean your home inside out. Set your cupboard, rearrange your furniture, clean the top shelves. Basically, just get everything in order. Cleaning is one of the best ways to keep a check on any anxiety that might have built up due to staying inside for so many days.

Disinfecting & washing

As per experts and related organizations, it is safe to wash clothes simply with detergent. Using warm water to wash clothes is advisable. You may be tempted to use stronger cleaners like bleach, which is not a problem but it is not necessary. Water and regular detergent are enough to keep you safe from the coronavirus disease.

If anyone at your home is sick or has coronavirus symptoms, don’t leave their clothes out in the open and do not shake them out. Wear gloves to handle the clothes and wash your hands immediately after. Disinfect the laundry bag as well as the surfaces the infected person is likely to touch including the gadgets, door handles, bedpost, and any other objects or furniture.

How to Prepare Yourself to Fight Coronavirus

The number of cases of coronavirus or COVID-19 in India has started increasing and soon it might be too hard to contain it. You are likely to come across a lot of content across various platforms regarding ways to help avoid coronavirus and the likes. It has become absolutely essential for everyone to practice social distancing because person-to-person transmission is the biggest problem.

Unfortunately, a few people have died due to the virus and the cases and the deaths are likely to rise. Therefore, you should know how to prevent coronavirus more than anything else. While you take all the precautions, stay healthy at home by exercising. Try FITCOACH for dynamic workout recommendations through HD instruction videos.

How to Prevent Coronavirus

• Buy soap & disinfectant(s)

Washing hands frequently is one of the few ways that help avoid coronavirus. Therefore, you need to buy hand wash soap bars or liquid that would last you for a considerable amount of time. You may want to buy more than usual because you will be using it more than usual. Make sure you wash your hands before moving around the elderly because they are the most vulnerable to it.

Getting disinfectant wipes and sprays are also recommendable since the virus can survive on surfaces for more than 12 hours. Bleach and ethanol-based cleaning products are best for wiping off viruses from surfaces. However, do not hoard stuff because a shortage for others won’t be the best thing.

• Supply Stocking

Since the pandemic occurred, face masks, gloves, and hand sanitizers are very hard to get. The very important question that everyone has been asking is that “can face masks and sanitizers protect from coronavirus of COVID-19?”. Experts have stated that healthy people do not necessarily need masks because they cannot really stop you from getting sick. They are effective when used on infected people to limit the spread of respiratory droplets when they cough or sneeze.

Therefore, do not buy masks or other important things in quantities more than what is required or the shortage will pose another problem. The shortage has reached the healthcare providers and sick people – who actually need the masks.

What you need to stock is a couple of weeks of food and supplies. Ensure that your house functions as it does in times of complete safety. You can even keep frozen foods and canned items that do not go bad within a few days. You just need to be prepared to stay in for a couple of weeks without having to step out.

• Medicine

Make sure you have all the right medicines. Keep a few painkillers, fever meds, decongestants, and other over-the-counter medicines for emergencies. Don’t wait for the last minute to buy the ones you might need. Experts suggest having a 30 to a 90-day supply of important medicines that may be hard to get if the lockdown gets more severe. You don’t want an interruption in your dosage of medicines. People with critical problems relating to the lungs, heart, or diabetes ought to be more careful.

• Work & Study

It is best to work from home while the schools are completely shut down. Companies will revise or slacken their policies as quarantine is the best possible way to stay safe. However, both children and adults should engage themselves in some kind of activity to make sure that being idle doesn’t get to them. It is up to the parents to make sure that the children do something productive with their time.

What to do if you have symptoms of Coronavirus

Seek professional help at a hospital equipped to handle coronavirus if you have the following symptoms:

• Fever
• Fatigue
• Cough
• Shortness of breath
• Sore throat
• Aches and pains
• Diarrhea, nausea or runny (in some cases)

Call on the helpline number: +91-11-23978046 for assistance.

How to Stay Healthy at Home in the time of Coronavirus

Caring for your physical and mental fitness during a pandemic like COVID-19 is more important than in times of safety. Social distancing is the best way to prevent coming in contact with coronavirus but isolation is likely to complicate things as well. Eating right and exercising among other things are essential.

It can be difficult to stay fit when you’re at home and all the fitness centers across India are shut down. Plus, the general feeling around the globe isn’t easy so it is normal to feel anxious. You have got to do your best to prevent coronavirus and also do whatever you can to help.

With FITCOACH and FITFEAST, you can workout at home with the help of an AI-enabled fitness coach and get your daily nutrition with diet suggestions by expert nutritionists, respectively.

How to get proper nutrition?

You might be tempted to stock up on groceries. The first thing you should do is enquire at the local stores or supermarkets about the availability of products from manufacturers and whether they plan to keep working or close down for a few days.

When you’re there, you must buy the right things. Do not think just about yourself; choose things in a quantity that does not create a panic is convenient for others as well. While it’s advisable to not have to go out, the stores are still open and there’s no need for a scenario like in those apocalypse movies.

Your pantry should contain products with starch and protein. It might feel like a good idea to store grain and canned foods but it is better to consume fresh products. Buy fruits and vegetables that can be stored in the refrigerator for at least a week. The following food can be kept outside the freezer for some time:

• Broccoli
• Sweet potato
• Brussels sports

If you do not have an option, buy canned, dried, and frozen foods with the lowest quantities of salts, sugars, and saturated fats in their ingredients.

Stress eating can be common during these times. Boredom can also contribute to untimely and unnecessary eating. Indulge in stress-relieving activities like writing, talking with friends or family or reading books you have been putting off for a long time.

How to stay physically fit?

Going to the gym is out of the question for some time. You can walk, run or ride a bicycle as long as the place is not too crowded. You should stay at least 6 feet away from other people. The best option is to stay at home and workout every day. Get one of the services that allow you to workout at home without compromising on form and technique.

Don’t fret about weights if you don’t have any. Bodyweight exercises like planks, push-ups, burpees, squats, lunges, etc. are perfect. Choose 5 exercises you like and make a circuit out of them. Perform each exercise for a minute in a set and do another set. Physical activity can also be carried out in the form of household chores like gardening, cleaning, cooking, etc.

How to manage stress?

To stay healthy, you need to manage stress and anxiety and get enough sleep. This is where yoga and meditation come into the picture. Place your yoga mat in a secluded corner and just do two sets of Surya Namaskar and say 5-10 minutes of meditation. Spend little time on the TV and the computer and read and write instead. Use scented candles and install plants in your room to purify the air. Do whatever you need to boost your mood.

Finally, clean your surroundings. As mentioned umpteen times, wash your hands, sanitize, and try to avoid any illnesses. Stay away from alcohol as much as possible even though you might be tempted to drink because of so much free time.

Reasons Why Smoothies Are The Healthiest Part In Your Diet Plan

Do you realize that 3–4 servings of fruits and vegetables are the day by day prescribed stipend to get all the fundamental supplements required for appropriate working of our organs for solid people?

Presently, when you know your diet plan including fruits, why exclude them in your eating regimen? We know it is hard to incorporate them in your everyday life because of numerous reasons, for example, transportability issues, insufficient acceptable and so forth yet the advantages they harvest are critical.

This is the place smoothies assume an imperative part in your diet plan. Smoothies help to construct incredible taste and additionally create nourishment. Smoothies have turned into the main decision among the youthful age today because of their various medical advantages.

Here are only a portion of their advantages

1. Lifts Nutrition

Smoothies are stacked with various vitamins and minerals. They are likewise less demanding to process and show signs of improvement proficiency. You can even alter your smoothies in light of your insufficiency or to get a pump of Vitamin, for example, Green Smoothies which give an increase in Iron, Vitamin K, and Fiber.

2. Cell reinforcements

Smoothies are a mix of foods grown from the ground. They are particularly known for their cancer prevention agent properties in view of flavonoids and phytonutrients show in them. Another extraordinary thing about smoothies is that they can go about as a resistance system against the free radicals show in your body.

3. Weight reduction

In the event that you are hoping to lose fat, smoothies are your ‘closest companion’. They are good to the point that they can be utilized as a feast substitution in your eating routine or even as a mid-supper. Smoothies likewise make you full, give you massive vitality without adding any additional calories to your eating regimen. With the ideal smoothie mix, weight reduction is a simple way.

4. Hair nails and skin

A wellspring of Nutrients, Antioxidants, Phytonutrients, and Fiber one can just expect shinier and more grounded hair and nails and brilliant skin. Joining smoothies into your eating regimen builds high vitality levels, decreases longings and mental clearness.

Smoothies are a definitive vibe great sustenance. Regardless of whether you cherish strawberries or mango or chia seeds, smoothies are solid, fun and receive extraordinary wellbeing rewards in your diet plan.