Dec 08

​7 superfoods that make your knees stronger​

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When we think of our overall health, we often tend to overlook certain body parts that need our attention — like the triceps of the arm, the calves of our legs. Likewise, the knees are one of the foundational parts of our legs — the unsung heroes, whether you’re walking to work, playing with children, climbing stairs, or just standing up from a chair. So, it’s only natural to want to take care of your knee health, to make them strong and functional. In fact, knee pain is now one of the most common health complaints across age groups — not just among older adults, but also young professionals, athletes, and people who spend long hours sitting. As per orthopaedic specialists, weak joints, inflammation, poor muscle strength, and nutrient deficiencies are often responsible for stiffness, clicking, swelling, or that familiar dull ache after a long day. Now, while regular exercise, posture, and medical care matter, nutrition plays a surprisingly big role in building strong, flexible, pain-free knees. Certain foods contain natural anti-inflammatory compounds, collagen-supporting nutrients, and minerals that protect joint cartilage. Recent research suggests, these “knee superfoods” help reduce inflammation, support bone density, maintain joint lubrication, and improve connective tissue […]
Dec 06

Chicken vs Fish: Which is better for protein?

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Chicken and fish are two of the most popular protein choices in Indian diets. Both are rich in essential amino acids, help build muscle, and support weight management. But when it comes to pure protein content and overall health benefits, which one is better? Here’s an easy, science-backed comparison.   Chicken vs Fish: Protein comparison Chicken Has Slightly More Protein Per Serving On average, 100 grams of cooked chicken breast provides around 31 grams of protein. Meanwhile, 100 grams of most cooked fish provide around 22–26 grams of protein, depending on the type (salmon, rohu, tuna, pomfret, etc.). So chicken edges ahead in total protein content, especially lean cuts like chicken breast.   Fish vs Chicken: Which protein is better for your health? 1. Fish Offers Better Quality Protein Even though chicken has slightly more protein, fish provides highly bioavailable protein, meaning your body absorbs and uses it more efficiently.   2. Fish Contains Omega-3 Fatty Acids (Chicken Doesn’t) This is the biggest nutrition advantage for fish. Omega-3s help: Reduce inflammation Improve heart health Support brain function Boost skin and joint health   Chicken lacks these healthy fats unless fortified or pasture-raised.   3. Chicken is a leaner, more affordable […]
Dec 05

How Much Water Do You Need In Winter? Tips To Ensure Intake

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It is important to understand that your body needs water to function, both during winter as well as summer. Hence, water intake in winter is crucial even though you may feel less thirsty. Read on to know how much water you need during winter. Water is a necessity and it is required for several important functions of the body. During the summer months, your body loses water to sweat and you feel thirsty, which eventually makes you drink water. However, during the winter months, your body does not sweat as much and there’s no fluid or salt that is lost. This means you don’t tend to feel thirsty naturally and you end up not drinking water. It is important to understand that your body needs water to function, both during winter as well as summer. Hence, water intake in winter is crucial even though you may feel less thirsty. If you don’t drink water during winter, it can lead to dehydration. And this can be more dangerous in winter because the dry and cold air causes loss of moisture from the skin and respiratory tract. According to the American Heart Association, “Even minor dehydration – the level at which people […]
Dec 03

Want healthier lungs? Avoid these 7 everyday foods that damage your respiratory health and make breathing tough

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Your diet significantly impacts lung health, influencing inflammation and breathing. Avoiding processed meats, salty foods, sugary drinks, fried items, dairy, sulfites, and salicylates can improve respiratory function. Prioritizing nutrient-rich, plant-based foods supports clearer airways and better lung capacity, reducing the risk of lung-related diseases. Maintaining lung health extends beyond avoiding smoking and pollution; it begins with what you eat. What you eat can directly impact your respiratory system, influencing inflammation, mucus production, and overall lung function. Certain foods, while common in everyday diets, can worsen breathing issues, trigger asthma symptoms, or increase the risk of lung-related diseases. By identifying and reducing these harmful foods and replacing them with nutrient-rich, plant-based options, you can support clearer airways, reduce inflammation, and improve lung capacity. From salty and fried foods to processed meats, dairy, and additives like sulfites and salicylates, understanding what to limit is essential. This article explores seven foods to avoid to protect and enhance your lung health naturally.   Avoid these 7 foods to improve your lung health Taking certain foods off your plate can significantly benefit your lung function and overall respiratory health. Replacing them with whole-grain, plant-based options can reduce inflammation, ease breathing, and promote better lung capacity. […]
Nov 30

Nutritionist shares 12 everyday habits that slow down your metabolism: Don’t skip protein at breakfast and overexercise

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Learn about 12 everyday habits that can hurt your metabolism, such as not eating breakfast, getting too little protein, and exercising too much. People often work hard during workouts, pushing themselves to build our bodies, burn fat, and feel good. However, there’s a hidden truth: overdoing workouts can hurt your metabolism more than you realise. Many of us blame a slow metabolism on age, genetics, or hormones, but the real problems may often come from our daily habits. “Metabolism is not something you can simply turn on or off. It follows a rhythm that depends on how you eat, exercise, sleep, and recover,” nutritionist and metabolic health coach Madhavi Shilpi tells Health Shots. When this rhythm is disturbed, it can affect your energy levels and hunger signals.   Habits that may affect metabolism The following habits that might hurt your metabolism show the need for a balanced approach, especially with exercise, suggests the expert:   1. Skipping protein at breakfast Many people start their day with a light breakfast, such as toast or sugary cereal. These foods can spike blood sugar levels. Skipping protein in the morning can lead to cravings and tiredness later. “Protein helps keep blood sugar steady […]
Nov 27

8 Winter fruits that can naturally improve immunity

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As winter’s chill arrives, boosting your immunity is key to warding off seasonal ailments. Beyond warm drinks, incorporating specific fruits can significantly enhance your health. Discover how apples, berries, citrus, pomegranates, kiwi, bananas, grapes, and guava, rich in vitamins and antioxidants, can naturally strengthen your body and keep you vibrant throughout the colder months. Winters call for a strong immunity, as with the onset of winters it is also the time, when several seasonal ailments like cold, cough, fever and infections are on the rise! Most people switch to warm drinks, dairy products or increase their protein intake to stay warm, but are these foods enough to keep you healthy, hydrated and warm? Well, our body needs a lot more than these foods to sustain the weather conditions, and just by adding a few seasonal fruits you can revive your fitness game that too without putting in much efforts. So, follow us through some simple fruits that are nutritious as well as delightful.   Apples Apples are rich in dietary fiber such as pectin, which helps in improving digestive health and helps in better blood sugar regulation. Apples are also loaded with vitamin C, an antioxidant that supports immune function, […]
Nov 24

Dietician shares 3 low glycemic breakfast options to keep blood sugar levels stable

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Looking for healthy breakfast? Find out these options that ensure your first meal of the day keeps your blood sugar stable. Breakfast is often touted as the most important meal of the day. It is the first meal you eat after an overnight fast, as you sleep. The right breakfast will help to stabilise your blood sugar level, avoiding sudden blood sugar spikes. To understand what the correct breakfast choices should be, HT Lifestyle reached out to Prerana Solanki, a registered clinical dietitian and nutritionist, who consults at Practo. She revealed the key is to choose meals which are low on the glycemic index. “ Choosing foods with a low glycaemic index (GI) ensures slower glucose release, reducing sugar spikes and promoting sustained energy,” she said. For the uninformed glycemic index, as per Harvard Health, is a numeric score which indicates how rapidly a food increases blood sugar level. The foods are ranked on a scale of 0 to 100. A low glycemic score means the food raises blood sugar slowly, while a high glycemic score is for foods which rapidly increase blood sugar, which is harmful.   Why is it important to begin with low-glycemic breakfast? If you start […]
Nov 23

Want to improve your health? These five simple daily fixes will change your life

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In this day and age, remaining fit is not easy. Here are five easy habits for you to improve your health. A healthy lifestyle is the need of the time. With pollution and unhealthy food becoming commonplace and sedentary lifestyles reaching unprecedented levels, managing to stay fit has become a challenge for most people, both in developed and developing societies. The increasing expenditure on healthcare and the growing business of pharmaceuticals are testaments to the unhealthy habits that are creeping into society. At a time like this, it is worth looking at some simple lifestyle decisions that can have a profound impact on a person’s health. Harvard Health Publishing lists five simple means of improving one’s health in a September 24, 2025, report. These tricks are easy to implement in one’s life and far-reaching in their results. Let us look at these five things in detail.   Mindfulness It is now well established that mind and body are linked inextricably, and an impact on one is bound to affect the other too. Practicing mindfulness is a great way to improve one’s health. Constant worry about the future can give rise to stress and anxiety. Just being in the moment and […]
Nov 21

Sleep vs Naps: Which improves productivity more?

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Both full-night sleep and strategic naps can boost productivity, but they work in completely different ways. Here’s which one gives you the bigger advantage and when. In an always-on world, productivity has become a daily battle between energy levels, mental clarity, and the pressure to stay “switched on.” Many swear by power naps, while others argue that nothing replaces a full night’s sleep. Science agrees with both, but in different contexts. Understanding how sleep and naps affect your brain can help you decide which one truly elevates your performance.   THE SCIENCE OF SLEEP AND PRODUCTIVITY A full night’s sleep is the foundation of cognitive performance. During sleep, your brain goes through multiple cycles of REM and deep sleep, which: Consolidate memory Boost creativity Improve decision-making Restore emotional stability Repair neurons for next-day focus   When you skimp on sleep, productivity crashes, even if you nap.   HOW NAPS IMPROVE PRODUCTIVITY Naps don’t replace sleep, but they can supercharge your day.   1. Instant Boost in Alertness A 10–20 minute nap can rapidly improve reaction time and focus. It’s ideal when: You’re feeling sluggish You’re preparing for a meeting You need a late-day recharge   2. Better Mood and Stress […]
Nov 18

Hot water vs cold water: Which is healthier to drink?

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Hot and cold water both offer distinct health benefits depending on your needs. Choosing the right temperature can aid digestion, energy, or hydration effectively. Water is essential for life. It keeps our body hydrated, supports digestion, regulates temperature, and helps flush out toxins. But one question always sparks debate: should you drink hot water or cold water? Both have their own benefits and ideal times for consumption. Let’s explore which one truly works better for your health.   BENEFITS OF DRINKING HOT WATER Hot water, typically between 120°F and 140°F, has long been used in traditional wellness practices like Ayurveda and Chinese medicine. Drinking warm water, especially in the morning, can gently awaken your digestive system and promote detoxification.   1. Aids Digestion Warm water helps break down food more effectively and stimulates the digestive tract. It can relieve constipation and reduce bloating when consumed regularly.   2. Detoxifies the Body Hot water increases body temperature, leading to sweating, which helps remove toxins and improve circulation.   3. Relieves Nasal Congestion Inhaling steam from warm water or sipping it slowly can ease nasal blockage and soothe a sore throat a common remedy during cold and flu season.   4. Promotes […]
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