Nov 07

California gastroenterologist shares top 5 fiber-rich foods for a happy gut… including a superfruit

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Boost your gut health with the help of fiber-rich foods which improve gut motility, gut microbiome and reduce hunger pangs. Fibre is one of the top nutrients that is frequently mentioned in wellness circles in the context of gut health. A study published in January 2025 revealed how the gut microbiome fights off infections, and fibre is instrumental in supporting good bacteria’s growth. According to another study, fibre also helps to reduce cancer risks. Usually, there are two categories of fibre: soluble and insoluble. Centre for Disease Control and Prevention, in a May 2024 report, explained the differences between soluble and insoluble fibre. While soluble fibre dissolves in water and forms a gel-like substance in the stomach to slow down digestion, control blood sugar and cholesterol, insulin fibre remains whole and passes through the stomach without dissolving. California-based gastroenterologist Dr Pal Manickam shared about the various sources of fibre, along with the fibre content of each. Much like how there’s a recommended protein intake amount daily, fibre also has one. University of California, San Francisco Health stated in a report that the total dietary fibre intake should ideally be 25 to 30 grams daily. This fibre count is exclusive of […]
Nov 04

No Gym? Health Coach Shares 5 Easy Types Of Walks To Manage Weight And Uplift Mood

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A toe walk improves posture, eases stiffness and strengthens your core Walking is not only the most underrated workout; it also comes with several health benefits. It boosts your mood, calms the mind, improves heart health, strengthens muscles and helps maintain a healthy weight. So, if you also want to incorporate walking into your daily exercise routine, Bhopal-based nutritionist and health coach Renu Rakheja has some useful tips for you. In her August 28 Instagram post, she shared five types of easy and beginner-friendly walks you can do at home. In her side note, Renu Rakheja wrote, “No gym? No problem! These 5 easy walks at home can transform your strength, posture, and overall health—just using your own body. Grab a spot and get started!” Let’s get into the details, shall we?   Toe Walk (Tadasana) – 1 min This walk improves posture, eases stiffness and strengthens your core. It also helps in boosting confidence. To execute this one, keep your arms straight and outstretched above your head and walk on your toes.   Heel Walk – 1 min Heel walks strengthen the ankles, ensure better blood flow/circulation and reduce swelling. Just remember to keep your posture straight while performing this activity.   Hip Rotation Walk – […]
Nov 01

Struggling to complete 10,000 steps a day? New study reveals how just 4,000 steps can improve your health

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Walking 10,000 steps a day seems to have become a universal fitness goal. When you check your smartwatch or scroll through social media, you might compare your step count with friends and feel guilty if you fall short of this number. But what if you’re told this may not be the magic number it is meant to be? A recent study says fewer steps can also provide important health benefits, especially for older adults. Researchers have found that taking just 4,000 steps a day can improve heart health and reduce the risk of mortality.   Is 10,000 steps really enough? A recent study published in the British Journal of Sports Medicine looked at older women in the United States. It examined how step counts affect longevity and heart health. The results were surprising: walking just 4,000 steps a day, even once or twice a week, was linked to a 26% lower risk of death and a 27% lower risk of heart disease compared to those who were inactive. This study emphasises an important point: it’s not just about reaching high daily step goals, but also about establishing a regular pattern of movement.   Is walking 4000 steps a day good […]
Oct 29

Are you eating eggs wrong? Nutritionist reveals the healthiest and weight-loss-friendly way

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Eggs are a nutritional powerhouse offering protein, vitamins, and minerals. Nutritionist Shalini Sudhakar advises that a healthy adult can safely eat two to three whole eggs daily. Those managing cholesterol can opt for two to three egg whites and one yolk. Proper preparation and pairing with vegetables maximize benefits for brain and muscle health. Eggs have long been celebrated as one of nature’s most complete foods. From fitness enthusiasts to everyday households, they are a staple in countless diets around the world. Packed with high-quality protein, healthy fats, and essential vitamins, eggs are versatile, filling, and affordable. Yet, one question continues to stir confusion: how many eggs a day are actually healthy to eat? Nutritionist Shalini Sudhakar’s recent post sheds light on this very topic, explaining that while eggs are undeniably nutrient-rich, consuming them the right way and in the right amount is key to reaping their full health benefits.   How many eggs a day is healthy In her recent Instagram post, nutritionist Shalini Sudhakar addresses the most common mistakes people make when eating eggs, either overconsuming them or not consuming them correctly. Overeating adds unnecessary calories and fat, while discarding the yolk can cause one to lose out […]
Oct 26

5 superfoods that can protect your lungs from air pollution and boost immunity naturally

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Protect your lungs from environmental pollutants by strengthening them from within. A nutrient-rich diet, especially one high in antioxidants and vitamins, is crucial for combating inflammation and oxidative stress. Incorporating superfoods like amla, flaxseeds, spinach, almonds, and broccoli can boost immunity and support your respiratory system’s resilience against harmful particles. Your lungs are constantly at risk from pollutants in the environment, ranging from dust and smoke to chemical emissions. Over time, these harmful particles can trigger inflammation, oxidative stress, and even long-term respiratory issues. While external measures like masks and air purifiers help, strengthening your lungs from within is equally important. A nutrient-rich diet, particularly one abundant in antioxidants, vitamins, and minerals, plays a vital role in supporting respiratory health. By including superfoods that boost immunity and reduce inflammation, you can help your body neutralize toxins, repair tissue damage, and maintain optimal lung function. Eating healthily becomes a crucial defense strategy, especially during high-pollution seasons.   Why diet matters for lung protection Your lungs are constantly exposed to external pollutants, and over time, this exposure can cause oxidative stress and inflammation. Nutrient-rich foods, particularly those high in antioxidants and vitamins, can counteract free radicals, repair tissue damage, and improve overall […]
Oct 25

8 High-Protein Breakfasts You Can Make While You’re Still Half Asleep

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These days, there’s no nutrient talked about quite as much as protein. And with that boom in popularity, you’ve probably picked up on a few new creative ways to get enough of it in your diet. But what about for breakfast? Even if you aren’t exactly Ashton Hall, there’s already so much that’s crammed into the morning that breakfast is often the first task where we cut corners. The meal is often relegated to a cup of coffee or granola bar. According to a 2024 Harris Poll, 15% of Americans don’t eat breakfast at all. While it’s possible to double up on your protein at lunch and dinner to make up for the lack of it at breakfast, registered dietitians say that, nutritionally speaking, it’s better to spread protein intake throughout the day, including getting a hefty amount at breakfast. It doesn’t have to be hard either. There are plenty of ways to get the protein you need in mere minutes. We spoke to experts about how best to do it.   Why it’s important to get protein in the morning—and how much to aim for Not only is it crucial to eat breakfast, but according to registered dietitian and […]
Oct 22

Health benefits of eating before sunset for better digestion and sleep

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Eating dinner before sunset offers significant health advantages, including improved digestion, better weight management, and enhanced sleep quality. This practice aligns with the body’s natural rhythms, reducing the risk of lifestyle diseases like diabetes and heart conditions. Shifting your evening meal earlier can boost energy and overall vitality, promoting long-term wellbeing. In today’s fast-paced world, eating late dinners has become a common habit due to busy work schedules, social events, or late-night cravings. However, both traditional wisdom and modern research highlight the importance of timing your last meal for overall health. Eating before sunset, a practice rooted in ancient cultures, is now being recognised for its scientific benefits. Consuming dinner earlier supports better digestion, efficient metabolism, and improved nutrient absorption. It also helps regulate appetite, promotes a healthier body weight, and enhances sleep quality. By aligning meals with the body’s natural circadian rhythm, early dining can reduce the risk of lifestyle-related diseases, including diabetes, obesity, and heart conditions. Incorporating this simple change into daily routines can significantly enhance energy, vitality, and overall well-being.   Benefits of early dinners for digestion, weight management, and energy A study published in the Journal of the Academy of Nutrition and Dietetics in found that […]
Oct 19

More than drinking water: 5 lifestyle changes that strengthen the kidneys

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Our kidneys are one of the most organs of the body, that filter blood to remove waste and extra fluid, which the body then excretes as urine. With poor lifestyle, genes, or age, kidney function can becomes severely impaired, leading to Chronic kidney disease (CKD). While CKD is not reversible and is a progressive, and long term condition, it is hugely preventable. While we often hear that it is important to drink a lot of water to keep the kidneys healthy, (and that is indeed true), your kidneys require a bit more effort from your side. Here are 5 essential lifestyle modifications that go beyond simple hydration, that will help protect your kidneys while strengthening their function.   Maintain a balanced diet Your dietary choices determine how well your kidneys function. Your kidneys function better when you consume a balanced diet consisting of fresh fruits, vegetables, whole grains and lean protein sources. The consumption of sodium-rich, processed sugar and unhealthy fat foods, leads to kidney stress and inflammation. People with kidney problems need to control their potassium and phosphorus intake, but eating fresh and natural foods generally supports kidney operation. The reduction of excessive salt consumption helps control blood pressure […]
Oct 16

Your Spine, Your Strength: How To Keep It Healthy And Pain-Free

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Simple lifestyle changes can prevent most back and neck problems. However, awareness and timely medical care are the major key factors.   Back and neck pain have become so common today that they are often called the “new lifestyle diseases.” Whether it’s a school student carrying a heavy bag, a homemaker doing daily chores, or an office worker glued to a computer, farmers who are working in farms, heavy-weight lifting labour, or even women carrying out household activities, almost everyone has experienced spine-related pain at some point. But what most people don’t realize is that nearly 90% of spine problems are preventable with simple lifestyle corrections and timely medical advice. Simple lifestyle changes can prevent most back and neck problems. However, awareness and timely medical care are the major key factors.   The Backbone of Your Life The spine is not just a column of bones. Tt is the main pillar that supports your entire body and protects the spinal cord, which connects your brain to every part of your body. Any injury or disorder of this structure can affect mobility, daily activities, balance, and even organ function.   Common Spine Issues You Should Know About Lumbar disc prolapse (slipped […]
Oct 13

12 exercises you can do without going to the gym

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Going to the gym is not for everyone. You know you need to exercise, but maybe working out at a gym sounds overwhelming, or just isn’t your thing. Here’s the good news. You don’t have to go to a gym or have fancy exercise equipment to exercise.   Do I really need to exercise? You’re active during the day. Isn’t that enough? “It’s a common question, but what many people don’t understand is the difference between physical activity and intentional exercise,” says Lauren White, former physician assistant at the Nebraska Medicine Bariatrics Center. “Physical activity is any movement that requires energy. Intentional exercise, on the other hand, is a structured, planned, repetitive movement that improves overall health and is the most effective means of losing weight and keeping it off.” There are many benefits to incorporating intentional exercise into your daily routine. “Exercise helps you better deal with stress, anxiety and depression,” says Nebraska Medicine exercise physiologist Heather Shafer, MS. “It also decreases your risk for developing chronic diseases like heart and pulmonary disease, hypertension and diabetes, and improves your overall health and wellbeing.” For maximum health benefits, the American Heart Association recommends getting at least 150 minutes of moderate exercise each […]
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