May 23

6 of the Highest-Fiber Fruits You Can Eat

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Fruits are rich in fiber, a key nutrient that supports digestion, helps prevent constipation, and keeps you full longer. High-fiber options like berries, apples, and passion fruit can help you meet your daily needs.   1. Passion Fruit Fiber: 25 grams (g) Serving size: 1 cup This tropical fruit is not only rich in fiber but also high in vitamins A and C, potassium, magnesium, and plant compounds like carotenoids and polyphenols. Research shows passion fruit has more polyphenols than other tropical fruits. Passion fruit’s pulp contains the most fiber. Regularly eating fiber-rich foods can help prevent constipation and improve digestion.   2. Apples Fiber: 5 g Serving size: 1 medium apple Apples are a convenient source of fiber that you can snack on while on the go. Research found that apples’ fiber and other nutrients may improve digestive health and reduce the risk of developing colorectal cancer. The polyphenol antioxidants, vitamin C, and soluble fiber found in apples can help support the growth of beneficial bacteria in the digestive tract. They may also reduce uncomfortable gastrointestinal (GI) symptoms, like constipation.   3. Blackberries and Raspberries Fiber: 8 g Serving size: 1 cup Berries, especially blackberries and raspberries, are another key fruit […]
May 21

4 Dietitians Share High-Protein Breakfasts That Keep Them Full Until Lunch

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A high-protein breakfast can help you stay full and energized throughout the morning. We asked dietitians to share their favorite high-protein meals that keep them satisfied until lunch.   1. Vegetable Omelet “My favorite high-protein breakfast is a veggie omelet and a high-protein mocha. I get something savory, something sweet, and plenty of protein, fiber, healthy fats, and micronutrients to keep me energized until lunch. Eggs are a simple way to add more protein to breakfast. They are also among the most accessible and significant sources of brain-supportive choline and antioxidants. Morning veggies help me avoid falling short on dark leafy greens (kale or spinach) and on red or orange vegetables, like bell peppers and grape tomatoes. For a morning beverage, I add a low-sugar, high-protein chocolate milk to my coffee for a sweet treat.”—Maggie Moon, MS, RD, based in Los Angeles, CA   2. Overnight Oats “Breakfast is a great opportunity to get in not only protein, but also fiber, which many people fall short on. I enjoy overnight oats made with Greek yogurt, milk, chia seeds, oats, and frozen berries. I like it because it’s easy to prep ahead, and I can change it up depending on what […]
May 19

Chia Seeds in Milk vs. Water: Which Is Better for Digestion and Absorption?

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Soaking chia seeds is a key to unlocking nutrients and making them easier to digest. But what should you soak them in? Water is often easier for sensitive digestion, while milk (if you can tolerate dairy) can increase fullness and add nutrients. Regardless of the method you choose, the nutrient you absorb from chia seeds is the same.   Why Soaking Chia Seeds Matters Chia seeds absorb up to 12 times their weight in liquid. Water breaks down the chia seed’s cell wall, making it easier to digest. Soaking chia seeds in water makes their nutrients more readily available to the body during digestion. In one study, researchers soaked chia seeds in water for 24 hours. The study authors found that fatty acids could be extracted more easily from soaked chia seeds. Plus, soaking chia seeds in water for 24 hours increased the proportion of anti-inflammatory omega-3 to pro-inflammatory omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are important as part of a balanced diet. However, most Western diets tend to be high in omega-6 fatty acids and low in omega-3s, which may promote inflammation.   Chia Seeds in Water: How They Affect Digestion Soaking chia seeds in water […]
May 18

Should you exercise in the morning or evening? Depends on your body clock

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A growing body of research suggests that your chronotype, the biological tendency to prefer certain times of the day to sleep, can affect exercise benefits. While some people can spring out of bed at six in the morning and go straight into their day, others prefer to wake up later as they’re most productive in the afternoon or evening. This difference is due to your chronotype – the biological tendency to prefer certain times of day for sleep, waking and activity. But these aren’t the only factors affected by your chronotype. A growing body of research also suggests that your chronotype can affect the benefits you see from exercise. People who naturally rise early and feel sharpest in the morning are “early chronotypes”, whereas those who prefer to wake later and function better in the afternoon or evening are “late chronotypes”. People who fall in between are “intermediate chronotypes”. Your chronotype is determined by your circadian rhythms – the body’s natural daily cycles that repeat around every 24 hours. Although these are strongly influenced by our environment, they function even without external cues such as daylight and food. These rhythms affect our physiology, behaviour and health. Our circadian rhythms are […]
May 14

Tai Chi Walking vs Normal Walking: Which One Is More Beneficial To Your Joints?

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While normal walking is a repetitive cycle of falling forward and catching yourself, Tai Chi walking is a deliberate transfer of weight that minimises impact and maximises joint stability.   Walking is one of the simplest forms of exercise, yet it offers numerous health benefits. It is known to improve cardiovascular health, support weight loss and boost mental health. Walking is also known to build and maintain strong muscles and bones, reducing the risk of osteoporosis. Recently, different forms of walking have gained attention as they offer some additional benefits over normal walking. Tai Chi walking, a fusion of traditional Tai Chi principles with walking, is one of the popular types that has gained attention lately. It involves slow, controlled movements, focusing on breath, balance, and mindfulness. Practitioners typically walk in a manner that emphasises gentle, flowing motions and grounding with each step, integrating the meditative aspects of Tai Chi. While normal walking is a repetitive cycle of falling forward and catching yourself, Tai Chi walking is a deliberate transfer of weight that minimises impact and maximises joint stability.   Benefits of Tai Chi walking 1. Promotes relaxation and mindfulness The meditative aspect of Tai Chi walking helps reduce stress […]
May 10

5 small habits (beyond yoghurt) to take care of your gut health and prevent bloating

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More than 70% of the immune system resides in the gut; here are the keys to keeping your microbiota balanced Yoghurt from La Fageda, a nonprofit foundation dedicated to making dairy products, rose to fame after a scientific study analysed the key to Maria Branyas Morera’s longevity. Branyas, who in 2023 became the longest living person in the world, died at the age of 117 in 2024, surpassing the average life expectancy of Spanish women by more than 30 years. The enlightening results of the research highlighted that her gut health was comparable to that of a much younger person and Maria herself revealed on her social networks (managed by her relatives) that part of the secret of her 117 years consisted of consuming three servings of natural yoghurt daily, without exception. And although it is true that these fermented dairy products are beneficial for our gut health (if they are natural and without added sugars) thanks to their live probiotics, such as Lactobacillus and Streptococcus, which help balance the bacterial flora, improve digestion, strengthen the immune system and reduce inflammation, we must emphasise that our microbiota does not live on yoghurt alone. There are so many other habits that, […]
May 07

A Gastroenterologist Explains Why Eating Cucumber At Night Can Cause Indigestion

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Dr Sambit Kumar Bhuyan explains why eating cucumbers at night can trigger indigestion. Here is what you should know about cucumber consumption and how to consume it safely. Extreme heat may influence your dietary choices, especially at night, which can result in possible gastric discomfort. One such food ingredient that may be causing this is the 95% water content summer favourite. Cucumber, especially when eaten at night, can pose digestive issues such as bloating and acidity. While cucumber is considered a light, hydrating, and healthy summer vegetable, the timing to consume it matters if you want to avoid indigestion. A research paper named ‘Health Effects of Cucumber’ highlights that even though cucumber has beneficial properties, especially when eaten in hot summer months, it can lead to stomach upset if eaten at night. The digestive system slows down at night, so people need to eat foods that don’t build up acid in the stomach. Cucumber is one such summer vegetable that can do so, especially for those who have a sensitive stomach or gastrointestinal disorders. A medical expert can better explain what exactly happens to digestion at night and why cucumbers should be eaten as an accompaniment to the main meal.   […]
May 04

‘How much walking is needed daily to lower blood pressure?’

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Adding small habits can further improve the impact Walking is one of the simplest and most effective ways to manage blood pressure. But how much do you need to walk for its effects to start showing? Responding to a Quora query: ‘How much walking is needed daily to lower blood pressure?’, Dr Amit Saraf, director, internal medicine, Jupiter Hospital, Thane, said that one doesn’t need “extreme routines to see benefits“. “For most adults, aiming for 30 minutes of brisk walking at least 5 days a week can make a meaningful difference. This adds up to about 150 minutes weekly, which is the recommended baseline for heart health,” said Dr Saraf. What matters more than speed is consistency and intensity. A brisk pace means you walk fast enough to raise your heart rate and breathing slightly, but you can still hold a conversation. “If 30 minutes at once feels too hard, you can break it into segments of 10 to 15 minutes spread throughout the day. These shorter bouts are just as effective when done regularly,” elucidated Dr Saraf. For people with already high blood pressure, even small increases in daily movement can help. Dr Saraf said that studies show that […]
May 01

High blood pressure? 6 everyday habits that could be making it worse

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Are you aware that many people go about their daily lives not knowing that their blood pressure is rising steadily? Often described as a “silent condition,” high blood pressure rarely comes with clear symptoms. However, if frequent, it can take a serious toll on the heart, brain, and kidneys. Doctors says that if it is unmanaged, it raises the risk of stroke and heart attack, thus making early awareness not just important, but essential. “A large number of people are unaware of the habits that contribute to rising blood pressure,” Dr Bipeenchandra Bhamre, cardiovascular surgeon at Mumbai, tells Moneycontrol. “It is not just about medication, daily lifestyle choices play a major role in both causing and controlling it,” he adds.   Causes of high blood pressure One of the most common triggers is a diet high in salt, which often comes through packaged, fried, and processed foods. Says Dr Bhamre, “This can push blood pressure upwards. Everyday favourites like pizza, French fries, and salty snacks may seem harmless, but frequent consumption can impact your BP and your health.” Equally concerning is the lack of movement. Long hours spent sitting, minimal physical activity, and a largely sedentary routine can weaken the […]
Apr 28

Is Your Air Conditioner Making You Sick? 5 Hidden Health Risks Everybody Should Know

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With a 42-degree heatwave, are you someone who is blasting their air conditioning unit? Then, you need to know the 5 hidden health risks that may be associated with extreme artificial cooling and how to safeguard yourself as Dr Sandeep Nayar flags the serious health risks. As the mercury soars across India, the hum of the air conditioner has become an inescapable reality of urban life. Millions of people transition from chilled offices to icy cars and eventually to cooled bedrooms, often spending upwards of 20 hours a day in climate-controlled environments. However, while escaping the 45-degree celusis heat provides immediate relief, this constant reliance on artificial cooling may be silently compromising physiological well-being. The statistics are revealing and cause for concern and need to be kept in mind as the heatwave may be hard to deal with but how you choose to deal with it should be rooted in science. Clinical research published in Water, Air and Soil Pollution journal indicates that individuals spending significant time in air-conditioned environments report a 50% higher rate of respiratory symptoms compared to those in naturally ventilated spaces. Furthermore, a landmark study published in the International Journal of Epidemiology found that occupants of buildings […]
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