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 with central air conditioning exhibited significantly higher symptoms of “Sick Building Syndrome” (SBS), which is a condition where people experience acute health effects linked to time spent in a building, than those in buildings with natural ventilation.

5 Hidden Health Risks Of Artificial Cooling

1. A Breeding Ground For Pathogens

Air conditioning (AC) units, particularly central cooling systems, act as massive moisture traps. When warm air passes over the cooling coils, condensation forms. If maintenance is neglected, this moisture does not drain properly, turning the unit into a reservoir for bacteria, mould, and fungi.

According to a study in the International Journal of Analytical Sciences, Legionella bacteria thrive in the standing water of cooling towers and AC ducts. When the unit is turned on, these pathogens are aerosolised and inhaled. This can lead to Legionnaires’ disease, a severe and potentially fatal form of pneumonia. Beyond bacteria, mould spores circulating through dirty vents can cause persistent allergic reactions and chronic sinus infections that often go misdiagnosed as simple “seasonal allergies”.

2. Chronic Dehydration And Dermatological Impact

The fundamental physics of an AC unit involves extracting moisture from the air to lower the temperature. Unfortunately, the machine cannot distinguish between atmospheric moisture and the moisture in the human body.

• Dry Eye Syndrome: The constant flow of dry air accelerates the evaporation of the lipid layer of the tear film. This results in redness, irritation, and blurred vision, which is particularly harmful to contact lens wearers and those already prone to digital eye strain.
• Skin Barrier Damage: Low humidity levels strip the skin of its natural oils. Over time, this leads to trans-epidermal water loss, causing itchiness, flaking, and the worsening of pre-existing conditions like eczema and psoriasis. The skin’s ability to heal itself is significantly slowed in a low-humidity environment.

3. Respiratory Irritation And Asthma Triggers

The air inside an AC room is often “dead air” as it is recirculated rather than refreshed. This means the concentration of pollutants can actually be higher indoors than outdoors.

Dr Sandeep Nayar, Senior Director and HOD of Chest and Respiratory Diseases at BLK-Max Super Speciality Hospital, New Delhi, explains the gravity of the situation, where he says, “If AC filters are not cleaned every 15 to 30 days, individuals are essentially breathing in recirculated dust, pollen, and mould. This recycled air is a primary trigger for sudden asthma attacks, chronic rhinitis, and even hypersensitivity pneumonitis.” For those with sensitive airways, the cold air itself can cause ‘cold-induced bronchospasm, leading to shortness of breath and wheezing.

4. The “Thermal Shock” Phenomenon

In India, it is common to walk from a 45-degree Celusis outdoor environment directly into an 18-degree celusis office. This 27-degree difference creates “thermal shock”. The human body’s thermoregulation system is forced into overdrive to maintain internal homeostasis.

This rapid transition causes blood vessels in the skin and nose to constrict suddenly, which can weaken the local immune response in the nasal mucosa. Consequently, the body becomes more susceptible to viral infections, including the common cold and influenza. The physical stress of constant temperature shifting also leads to “summer chills” and muscle stiffness.

5. Persistent Fatigue And Neurological Symptoms

Evidence suggests a strong link between prolonged AC usage and increased lethargy. A study conducted by the University of Helsinki associated AC environments with neurological “sick building” symptoms. These include persistent “heavy-headedness”, headaches, and unexplained fatigue.

This is often attributed to the lack of fresh oxygen exchange. In a closed AC room, carbon dioxide levels rise steadily. High concentrations are known to impair cognitive function, reduce concentration, and cause a general sense of malaise. Many office workers attribute their afternoon slump to a heavy lunch, but the culprit is frequently poor air quality from the HVAC system.

Guidelines For Safe Cooling: Protecting Your Health

To mitigate these risks, it is not necessary to abandon air conditioning entirely. Instead, a more mindful approach to cooling should be adopted:

• The 24 -degree Celusis Rule: Maintaining the AC at a moderate temperature (between 24-degree celusis and 26-degree celusis) minimises the impact of thermal shock and keeps the humidity at a more biologically acceptable level.
• Periodic Ventilation: For every four hours of AC use, the unit should be turned off, and windows opened for 15 minutes. This allows for necessary carbon dioxide exchange and introduces fresh oxygen.
• Active Hydration: Increased water intake is essential. The body loses moisture in dry, cooled air even in the absence of thirst. Herbal teas and water-rich fruits can help maintain the skin’s hydration from the inside out.
• Rigorous Filter Hygiene: Cleaning AC filters every two weeks during peak summer is mandatory. Professional deep cleaning of the cooling coils and drainage trays should be done at the start of every season to prevent microbial buildup.
• Use a Humidifier: If skin and eye dryness are persistent, using a small tabletop humidifier can return essential moisture to the immediate environment.

So, the heatwave may force you to blast the AC, but it is essential that you follow the guidelines to set the temperature, which doesn’t send your body into shock or expose you to health risks that damage your well-being.

Striped vs Unstriped Watermelon: What’s the Difference?

The main difference between striped watermelon and unstriped watermelon lies in their outer appearance and variety, not necessarily in their nutrition.

Striped watermelon usually has light and dark green stripes, while unstriped watermelon (also called solid or dark green watermelon) has a more uniform skin colour without visible stripes. Unstriped watermelon is also commonly found in markets, depending on the region and variety.

Both belong to the same fruit family and offer similar health benefits, making them excellent choices for a healthy summer fruit diet.

Nutritional Value of Watermelon: Is There Any Difference?

When it comes to watermelon nutrition, both striped and unstriped types are nearly identical. They are:

• Rich in water content (over 90%), helping with hydration
• Low in calories, making them ideal for weight loss diets
• Packed with vitamin C, vitamin A, and antioxidants
• A good source of lycopene, which supports heart health

There is no strong scientific evidence suggesting that striped watermelon is healthier than unstriped watermelon or vice versa. The nutritional value depends more on freshness and ripeness than on the outer pattern.

Which Watermelon Is Sweeter: Striped or Unstriped?

In general, sweetness in watermelon varieties depends on ripeness and growing conditions rather than stripes. However:

• Some people find striped watermelons slightly sweeter and juicier
• Unstriped watermelons may have a firmer texture and milder taste

Still, this can vary widely, so choosing a ripe fruit is more important than focusing on stripes.

How to Choose the Best Watermelon (Striped or Unstriped)

Instead of worrying about striped vs unstriped watermelon, focus on these tips to pick the best one:

• Look for a yellow field spot (a sign of natural ripening)
• Choose a watermelon that feels heavy for its size
• Tap it, a deep hollow sound usually means it is ripe
• Avoid fruits with cuts, soft spots, or dull skin

These tips work for both striped and unstriped varieties and ensure you get the most nutritious and tasty watermelon.

Which Watermelon Should You Eat?

If you’re deciding between striped vs unstriped watermelon, the simple answer is: either is perfectly healthy. There is no major nutritional advantage of one over the other.

What really matters is:

• Freshness
• Natural ripening (not chemically ripened)
• Taste and personal preference

Both types are excellent for hydration, digestion, and overall health, making watermelon one of the best healthy summer fruits.

Striped vs Unstriped Watermelon: No Major Health Difference

In the debate of striped vs unstriped watermelon, there is no clear winner in terms of health benefits. Both varieties offer similar nutrition and are great additions to a balanced diet.

So next time you’re shopping, don’t stress about stripes, just pick a ripe, fresh watermelon and enjoy all the health benefits of watermelon this summer.

Beet Juice Is Better for Lowering Your Blood Pressure

Research shows that both juices can support healthy blood pressure levels, but beet juice has the strongest evidence supporting it.

“When it comes to lowering blood pressure efficiently, beet juice generally wins,” Eboni Cornish, MD, functional medicine doctor at Amen Clinics, told Health.

Beets contain nitrates, which are compounds that your body converts into nitric oxide. Nitric oxide helps lower blood pressure by relaxing blood vessels and improving blood flow. Beets also contain betalains, plant pigments that further relax blood vessels.

Studies show that drinking 70-250 milliliters of beetroot juice could significantly lower systolic blood pressure (the top number) in people with high blood pressure.

How Pomegranate Juice Compares

“Pomegranate juice contains antioxidants, such as polyphenols, that work to reduce levels of inflammation and oxidative stress in the walls of our blood vessels,” Ayesha Bryant, MD, clinical advisor at Alpas Wellness in La Plata, MD, told Health. “This also improves blood flow and can reduce blood pressure over time,” she said.

Studies show that pomegranate juice can decrease both systolic and diastolic (bottom number) blood pressure, but the benefits appear to last only up to two months of daily intake.

The blood pressure-lowering effects of beetroot juice seem to last longer, with no tolerance developing.

Health Benefits of Pomegranate Juice vs. Beet Juice

Pomegranate juice and beet juice are beverages that supply nutrients and plant compounds that can improve heart health.

Pomegranate Juice

• Rich in polyphenol antioxidants: Pomegranate juice is high in polyphenols, like anthocyanins and ellagitannins, which have powerful antioxidant and anti-inflammatory activity, making it a good choice for heart health.
• Supports blood vessel health: Studies show that pomegranate juice may help improve arterial elasticity and protect against atherosclerosis, or plaque buildup in the arteries.
• Good source of potassium: A cup of pomegranate juice contains 533 milligrams, or 11% of your daily potassium needs, a mineral that plays an important role in blood pressure regulation.

Beet Juice

• High in dietary nitrates: Beet juice’s nitrate content helps relax blood vessels and improve circulation.
• A good source of antioxidants: Beets provide a variety of antioxidants, including betalains, which have been shown to have potent cellular-protective and anti-inflammatory activity.
• A good source of folate: A cup of beet juice packs 16% of your daily needs for folate, a B vitamin that’s needed for red blood cell formation, DNA and RNA synthesis, fetal growth and development, and more.

Pomegranate juice is a more concentrated source of calories and carbs than beet juice.

Beet juice is lower in carbs than pomegranate juice, with a cup of beet juice containing less than half of the amount of carbs. This makes beet juice a better choice for those following low-carb eating patterns.

Both juices provide potassium, but pomegranate juice is a better source, offering about 64% more than beet juice.

Even though their nutrient profiles differ, both juices are rich in compounds like nitrates, betalains, and polyphenol antioxidants that may help support healthy blood pressure.

If you’re heading to the gym feeling low on energy, your pre-workout snack could be the missing piece. While supplements are popular, sometimes the simplest fuel works best. Fruits, packed with natural sugars, fibre, and essential nutrients, can give you that quick, clean boost without weighing you down. According to a study published in the journal Nutrients, using multiple carbohydrate transporters glucose combined with fructose allows the body to absorb energy faster than using glucose alone. So, which fruits actually work best before a workout?

Why Fruits Make A Great Pre-Workout Snack

Before exercise, your body needs easily digestible carbohydrates to fuel performance. Fruits are rich in natural sugars like glucose and fructose, which provide quick energy. They also support glycogen replenishment, helping your muscles perform better during workouts. Plus, fruits are light on the stomach, making them ideal if you are eating 30 to 60 minutes before training.

1. Bananas

Bananas are often called nature’s energy bar, and for good reason. It is rich in carbohydrates and potassium, which helps maintain muscle function and prevent cramps. Bananas are easy to digest and provide a steady release of energy, making them perfect before workouts like running, cycling, or weight training.

2. Apples

Apple is a great option if you prefer something light. According to a study in the journal Foods, apples and pears have a high fructose-to-glucose ratio and more fibre. This results in a slower, steadier release of sugar into the bloodstream, preventing the “insulin spike and crash” that can happen with high-sugar snacks.

3. Dates

If you need an instant boost, dates are a powerful choice. They are high in natural sugars and provide rapid energy, which can be especially helpful before high-intensity workouts. Just 2 to 3 dates can give you a noticeable lift without feeling heavy.

4. Oranges

Orange offers a refreshing combination of carbohydrates and hydration. Loaded with vitamin C and water content, oranges help keep you energised and hydrated, especially during summer workouts.

5. Berries

Strawberries and blueberries are excellent for those who want a lighter option. They provide antioxidants along with natural sugars, supporting overall performance and recovery. Pair them with yoghurt for a balanced pre-workout snack.

6. Watermelon

Watermelon is unique because it contains L-citrulline, an amino acid that the body converts into L-arginine, and then nitric oxide. As per a study published in the journal Frontiers in Nutrition, nitric oxide dilates blood vessels , which improves blood flow and oxygen delivery to working muscles. that watermelon juice can reduce muscle soreness 24 hours of post-workout. It is mostly water, helping prevent dehydration, while still providing a small amount of carbohydrates for energy.

7. Mango

Mango is rich in natural sugars and can be a delicious way to fuel your workout. It provides quick energy, but should be eaten in moderation due to its higher sugar content.

How To Time Your Fruit Intake

Timing matters as much as what you eat.

• Eat fruits 30 to 60 minutes before your workout
• Combine fruits with a small protein source if you want longer-lasting energy
• Avoid overeating to prevent discomfort during exercise

Fruits are one of the easiest and healthiest ways to fuel your workout. They provide quick energy, hydration, and essential nutrients without the heaviness of processed snacks. Whether it is a banana for endurance, dates for instant energy, or watermelon for hydration, the right fruit can make your workout feel stronger and more effective. The key is to listen to your body and choose what works best for your routine.

Winter is often framed as the season when motivation disappears. Shorter days, colder temperatures, and the instinct to stay cozy can make daily movement feel harder than ever.

However, Rebecca Kennedy, Peloton Instructor and Nike Master Trainer, says that for many people, the opposite is true. Winter can actually be an ideal season for building a consistent movement routine that lasts.

“Surprisingly, I actually find more and more people maintain activity levels in the winter,” Kennedy says.

Rather than fighting winter’s slower pace, she suggests leaning into it, using the season’s structure, predictability, and slower pace to your advantage.

Here’s why winter can make routine-building easier, plus practical ways to take advantage of what the season offers.

Embrace winter’s natural routine

One reason winter can be easier for building healthy habits is that daily life tends to be more predictable. Once the holidays pass, calendars often quiet down. There’s less travel, fewer spontaneous plans, and more regular schedules overall.

Kennedy points out that for many people, this structure creates the perfect environment for consistency. People are no longer in “summer mode,” which often involves disrupted routines and competing priorities.

“Once people are past the holiday craze, it’s game on,” she says. “They have focus and are able to commit to a regular schedule and actually enjoy having routine.”

In other words, winter removes many of the variables that make it harder to stick to routines. When your days look more similar from week to week, it’s easier to decide when movement happens and then keep showing up.

Lower your expectations

You don’t need to push hard to maintain a consistent and effective movement routine.

Winter naturally lowers the pressure to perform at your peak: shorter days, colder temperatures, and fewer social or outdoor commitments often mean there’s less expectation to train for events, chase adventures, or maximize daylight hours.

With this lowered bar, it can feel easier to celebrate just showing up and moving your body, even for a few minutes. This shift creates space for maintenance, gentle movement, and habit-building without feeling overwhelming.

Start small and build momentum

Motivation can dip in the winter, but redefining what counts as movement can help you stay consistent. Even brief walks after meals, a beginner strength session, following along to a fitness YouTube video, or taking the stairs instead of the elevator all count.

Kennedy recommends aiming for about 30 minutes of intentional movement daily, but flexibility is key. She also suggests anchoring movement to your existing schedule instead of overhauling your life. Treating two or three sessions per week as nonnegotiable appointments can help movement stick.

“Ideally 30 minutes of movement daily, that could be power walking, stretching, lifting moderate-to-heavy, or Pilates. Anything that either elevates your heart rate, challenges your muscles, improves conditioning, core strength, stability, or power,” she says.

Kennedy emphasizes that consistency matters more than intensity. “Consistency is the most important part of any training routine, even if the intensity is dialed up or down; showing up is key,” she adds.

Listen to your body and energy levels

Less daylight is one of winter’s biggest challenges, but Kennedy sees it as a cue to work with your natural rhythms rather than against them. Darkness biologically signals the body to wind down, which can affect motivation.

“The solution isn’t forcing willpower, but working with your energy,” Kennedy says.

During your workout, focus on how the movement feels rather than performance metrics. Kennedy advises, “Focus on how the workout makes you feel (after) instead of what it looks like or how many calories it burns. Take notice of your mood, your energy, confidence, how it impacts your day, improved sleep, etc.”

Reflecting on these effects can reinforce the habit and motivate you to move again, creating a positive feedback loop that works with your energy rather than against it.

Try the 5-minute rule on lower-energy days

On low-energy days, Kennedy relies on a strategy that lowers resistance: the five-minute rule.

“I get dressed, and I will move for at least 5 minutes, even a warmup counts, and then I assess,” she explains. “I’m allowed to call it quits [after 5 minutes], but 9/10 times my body has woken up and is wanting more.”

This approach removes the mental hurdle of committing to a full workout and focuses instead on getting started. “Typically the getting started part is the hardest,” Kennedy says, adding that discipline, while tough, is a muscle worth building.

Mix movement types to stay motivated

One way to maintain motivation throughout winter is to mix up different types of movement. Kennedy strongly encourages variety to prevent both physical and mental burnout.

“When we challenge our bodies in different ways we build a more balanced, resilient system rather than overdeveloping one area and neglecting another,” she says.

A well-rounded winter routine might include strength training, low impact cardio, and mobility work. This combination supports heart health, muscle strength, joint health, and overall movement quality, helping your body feel better even when temperatures drop.

Lean on community and practice self-compassion

Winter can feel isolating, which is why Kennedy emphasizes the power of community. Whether it’s an in-person class, a virtual program, or an accountability partner, having a shared structure makes it easier to stay consistent and enjoy movement, even on days when motivation is low.

At the same time, she reminds people to lead with self-compassion: “If you miss a day, it doesn’t mean you’re bad, or it’s not worth it to keep going, it means, you pick back up when you’re ready,” she says.

She encourages focusing on realistic goals and gradual progress.

“Try to avoid lofty unrealistic goals in a short period of time. Instead, the goal is, bring movement into my daily routine. Allow yourself to evolve slowly, and always, always bring compassion and humor to the table. Things happen, life happens, and we adapt,” Kennedy adds.

By leaning on others while being kind to yourself, winter routines can become more sustainable, approachable, and even enjoyable.

“Winter isn’t a time to pause, it’s a time to adapt, stay consistent and continue investing in a body that feels and IS strong, resilient and supported,” Kennedy says, capturing the essence of how movement in the colder months can be both practical and empowering.

Takeaway

Winter may look like a season of slowdown, but that’s exactly what makes it fertile ground for routine-building. Fewer disruptions, lower expectations, and a focus on consistency over intensity can help movement feel more doable and more sustainable.

By leaning into winter’s structure, redefining success, and meeting yourself with flexibility and compassion, you may find this is the season where movement finally sticks.

From gym-goers to desk workers, your ideal eating pattern can look very different depending on your lifestyle, energy needs, and metabolism. So is breakfast, lunch, and dinner really the gold standard, or just a habit we’ve inherited over time? Nutrition expert Chitra BK from KIMS Hospitals, Bengaluru, breaks down what actually matters—whether you should eat more or less often, how your body responds to meal timing, and why there’s no one-size-fits-all approach when it comes to food.

Who started the ‘three meals a day’ model—where did it originate, and is it still relevant today?

Generally speaking, the format of three meals a day is primarily a cultural phenomenon rather than one that can be attributed exclusively to biology. For much of history and in many developing societies, eating one or two times daily was the norm. It wasn’t until the Industrial Revolution that workers needed structured breakfast, lunch, and dinner schedules due to strict working hours, which led to this design being mainstreamed and adopted globally.

Science continues to demonstrate that there is no science or universal guideline to follow; we should base how often we consume food on our lifestyle, goals for health or fitness, and individual metabolic requirements, rather than the tradition of eating three meals a day.

Can you walk us through how different types of physical activity, like strength training vs endurance sports, affect how often someone should eat?

Many people consume food based upon the amount of energy they need to maintain and repair themselves.

When doing strength training, eating three to five meals per day spaced out over the course of the day is often beneficial as well as incorporating protein into those meals for the purpose of muscle recovery and repair.

In the endurance sports realm of running, cycling, swimming, etc., individuals tend to consume food more frequently (snacks) than strength-trained athletes, as doing so helps to replenish their muscle’s glycogen stores while keeping their energy levels stable. Conversely, sedentary individuals eat less frequently, since their bodies do not require as much fuel due to the lack of physical activity.

The more frequently you use energy, the more frequently you will need to replenish it with food.

Is there an optimal eating pattern for people with irregular schedules, like shift workers or frequent travelers?

There is no ideal eating habit for shift workers or those who frequently travel. Eating patterns can disrupt the body’s metabolism (which controls how hormone levels fluctuate and fluctuate during/after meals) as shown below:

1. Keep 24-hour meal timings within a set amount of time each day;

2. Avoid eating before or immediately after your change to night shift; and

3. Place higher emphasis on foods that are high in protein/fibre (i.e., protein/fibre-based foods will help keep you full longer in comparison with other food groups).

An example of this would be to have all your meals eaten within 8 – 10 hours throughout the day. For instance, they may be eaten between 12:00 p.m. and 5:30 p.m.

Are there risks associated with eating too frequently or too infrequently?

Yes both extremes can have downsides.

Eating too frequently:

– You will have elevated insulin levels

– You will have mindless snacking and consume too many calories

– You will not allow your body time to digest

Eating too infrequently:

– You may have a drop in energy levels, thereby causing you to overeat later.

– You will have a lack of focus and thought clarity and will experience mood changes.

Having balance and consistency is most important; strict guidelines are not necessary.

Where does intermittent fasting fit into this conversation about meal frequency?

Intermittent fasting (IF) is simply a structured way of reducing meal frequency. Research suggests IF may help with:

– Weight control

– Insulin resistance

– Overall metabolic health

Intermittent fasting is not for everyone. It serves individuals who prefer to eat fewer larger meals while maintaining their nutrient intake balance.

Are there specific populations who benefit more from grazing versus structured meals?

Grazing (frequent small meals) can be beneficial:

Athletes who require a lot of energy

Individuals with acid reflux

People with low blood sugar levels

A structured meal plan works best for:

Individuals looking to lose weight

Individuals who suffer from insulin resistance/PCOS

Individuals who tend to overeat/snack frequently

What signs should someone look for to know their current meal pattern isn’t working for them?

Constantly feeling hungry or cravings

Feeling really low energy during the day

Difficulty sleeping at night

Unexplained weight changes

Experiencing digestive issues

Inability to concentrate

These signs would indicate that you need to make changes to your meal timing or food composition.

Does eating more often ‘boost metabolism,’ or is that misunderstood?

This is a true myth as eating more frequently does not have a significant impact on your metabolism. The things that will affect the rate of your metabolism are:

The total number of calories you consume each day

The type of protein you consumed

Your level of physical activity

What your muscle mass is.

Put another way, how much you eat is more important than how often you eat.

As temperatures rise, so do complaints of acidity, bloating, infections, and general digestive discomfort. Summer may be synonymous with mangoes and holidays, but for your gut, it can be a challenging season. Increased heat, dehydration, and food contamination risks can easily disrupt digestion, making it essential to adopt simple, mindful habits.

According to Dr Saroj Dubey, Consultant Gastroenterologist, Kailash Hospital, Noida

Summer places added stress on the digestive system. “As temperatures rise, the body loses more fluids and the digestive system becomes more sensitive, leading to acidity, bloating, loose motions, and even food-borne infections,” he explains. His advice is clear: hydration is critical but it must be done right. Instead of drinking large amounts of water immediately after meals, he recommends taking small, frequent sips throughout the day to support digestion without overwhelming it.

Food choices, too, play a crucial role. Cooling, easy-to-digest foods such as curd, buttermilk, coconut water, fruits, and lightly cooked vegetables can help maintain balance. At the same time, limiting spicy, oily, and exposed street food is essential to avoid irritation and infections.

Echoing this, Air Cmde (Dr.) Bhaskar Nandi, Director & Head – Gastroenterology, Hepatology & Endoscopy, Sarvodaya Hospital, Sector-8, Faridabad emphasises that how you eat is just as important as what you eat. “Try to eat light and in smaller portions, and avoid too much spicy, oily, or heavy food as it can feel uncomfortable in the heat,” he says. Simple additions like curd, cucumber, and hydrating fruits such as watermelon can significantly support digestion.

He also highlights the importance of eating habits that are often overlooked. “Don’t rush your meals, eat slowly, chew properly, and avoid long gaps or late-night eating,” he advises. These small behavioural changes can prevent unnecessary strain on the digestive system and help maintain gut stability during extreme weather.

Hygiene and food safety become even more critical during summer months. Dr. Dubey stresses the need for freshly prepared meals, thorough washing of fruits and vegetables, and proper storage practices. Leftovers should be refrigerated promptly and reheated correctly to prevent bacterial growth.

Adding to this, Dr. Anurag Sachan, Senior Consultant Gastroenterology, Paras Hospital, Kanpur notes that many summer-related digestive issues are preventable with basic precautions. “We often see a rise in acidity, infections, and dehydration-related problems during this time, but most of these can be avoided,” he says.

He recommends prioritising fresh, home-cooked meals over outside food, incorporating probiotics like curd to support gut health, and staying consistently hydrated. “Pay attention to hygiene, clean hands and safe food storage go a long way,” he adds.

Another common mistake? Ignoring early warning signs. “Don’t overlook symptoms like discomfort or bloating,” cautions Dr Sachan. Addressing these early can prevent more serious complications.

Tips to maintain knee health

1. Maintain a Healthy Body Weight

Excess body weight creates significant pressure on the knees. An additional kilogram of body weight increases the pressure on the knees by 2-3 times while walking and climbing stairs, and therefore, this can accelerate the wear of the cartilage. Maintaining a healthy weight through proper nutrition and regular exercise reduces the amount of stress on the knees, thus helping to maintain the function of the joint.

2. Strengthen the Muscles Around the Knee

Muscles are very important for providing stability and support to maintain all motion around the knee joint. Performing a variety of regular strengthening exercises, including squats, leg raises, cycling, and low-impact resistance exercises, will build up the endurance of these muscle groups, as well as improve the stability of your joints. In addition, pre-conditioning the knee’s muscular structures helps prevent injuries while performing day-to-day activities and sports.

3. Wear Proper Footwear

Knee health is often overlooked in discussions about footwear. A good pair of footwear is important and has an overall effect on the alignment of the knee joint. Cushioned shoes are essential as they reduce excess load on your knees. Poor-fitting, plastic, or worn-out shoes may increase the risk of soreness, pain, or redness. Proper footwear is a must.

4. Maintain Good Posture

Sitting, standing, or lifting heavy items with incorrect posture can increase the amount of stress on your knees. Poor posture can occur due to slouching, improper bending techniques, or sitting for extended periods in an awkward position, affecting your overall spinal alignment as well as the alignment of your hips and knees. Practising proper posture, maintaining a straight back, and avoiding prolonged pressure on your joints can prevent excessive stress and discomfort.

5. Include Joint-Friendly Nutrition

Healthy joints depend on the nutrition and foods one consumes. Adequate levels of calcium and vitamin D are said to keep bones and joints strong and healthy. Foods rich in omega-3 fatty acids, such as fish, avocado, eggs, dairy products, and vegetables, help strengthen muscles. By including these types of food in your diet, you will not only help support the overall function of your joints but also reduce inflammation in your body.

6. Do Not Ignore Minor Injuries

Minor knee pain, swelling, or stiffness are often dismissed as temporary annoyances. In reality, many people ignore mild injuries to their knees. A small problem could eventually become a large chronic issue in the long run. Having an early evaluation for an injury with the right medication and treatment can prevent long-term problems with your knees.

Knee pain is a common complaint that affects individuals of all ages. By taking the right precautions, one can reduce their chances of developing knee-related problems in the future by keeping their weight in check, building muscle mass through strength training exercises, wearing good footwear that supports the knees and ankles, and consuming whole foods. These small lifestyle changes can make a huge difference in the quality of life in the long run.

Hitting a weight loss plateau can feel frustrating, especially when you are sticking to a healthy diet and staying consistent with exercise. Many people assume that eating less and moving more should always lead to steady results, but the human body does not work that simply. Several hidden factors can slow or even stall progress. Understanding why this happens is the first step toward making progress and finding a more effective approach to weight management.

Dr Thomas Paloschi lists down the reasons you are not losing weight. In a post shared on Instagram, he writes, “Weight regulation is influenced by far more than diet and exercise alone. If progress has stalled, it is worth looking at the bigger picture: sleep quality, insulin resistance, food quality, ultra-processed food intake, daily movement outside the gym, medications, hormone shifts such as PCOS or menopause and overall metabolic health.”

Reasons You Are Stuck In A Weight Loss Plateau

1. You may be moving less without noticing

You might unknowingly reduce your overall energy expenditure outside of workouts by being less active in daily life. This includes regular activities like walking, standing and spontaneous movement.

2. Sleep loss

Poor sleep can affect your hunger, food cravings and even your food intake. “A systematic review found that sleep restriction increases daily calorie intake by about 300 kcal/day on average,” he adds.

3. Ultra-processed food

Ultra-processed foods can stall weight loss and trigger plateaus by interfering with how your body regulates hunger, metabolism and fat storage. Dr Thomas discusses a controlled trial where people ate about 500 more kcal/day on an ultra-processed diet. In 14 days, they gained about 0.9 kg, while the unprocessed phase led to weight loss.

4. Insulin resistance

Insulin resistance changes how the body stores and uses energy. It is often linked to visceral fat, fatty liver, high triglycerides and poorer glucose control.

5. PCOS and Menopause

Polycystic Ovary Syndrome is strongly linked to insulin resistance. In Menopause, lower estrogen often shifts fat storage toward the abdomen. That is why the same strategy that worked earlier in life may stop working later.

6. Medications

Some medications can make fat loss harder, including certain antidepressants, antipsychotics, glucocorticoids, insulin, some diabetes drugs and blood pressure medications.

7. Mitochondria are relevant

Mitochondria help cells produce energy efficiently. When mitochondrial function is impaired, metabolic health may suffer. This is often linked to insulin resistance and poorer energy regulation.

Do not reduce fat loss to calories and exercise alone. When progress stalls, the issue is often deeper: sleep, hormones, insulin resistance, satiety, medications and metabolic adaptation. “Sometimes the answer is not pushing harder. It is correcting the biology that is holding you back,” the doctor concludes.

Social media is a great place to get both information and misinformation. You come across many certified nutritionists and also self-proclaimed diet experts. The first kind offers information backed by science, while the others simply post pictures of food items with a big cross on them.

Over the years, you must have seen the internet turning rice – a staple grain in northern, eastern, western, and southern households – into the villain on your plate. Many claim it is loaded with carbs and causes blood sugar spikes in the body. But what if we told you that rice is not the devil, but rather that it is the way you eat it that prevents you from extracting its maximum benefits?

Kavita Devgan is a nutritionist who has interned at Safdarjung Hospital in New Delhi. She recently shared two videos explaining how to eat rice properly so that it can boost gut health.

“Rice is not the problem. You just need to learn how to eat it smartly,” she said.

Add Fat While Cooking Rice

The first step to making rice healthier is to add a little fat while cooking it. Nutritionist Kavita shared that pouring a teaspoon of ghee while cooking the grain is key. It improves satiety, keeps blood sugar levels in check, and helps you stay full for a longer period.

Cook And Cool Your Rice

If you have diabetes or are struggling to manage blood sugar spikes after meals, you should avoid eating hot rice. The best approach is to cook and cool it. The nutritionist recommended storing cooked rice in the freezer overnight and consuming it the next day. Why? According to the expert, this method is better for your gut, helps control sugar levels, and ensures lower glucose spikes after meals.

Change Your Order

Nutritionist Kavita Devgan said that changing the order in which you consume food can make a huge difference. Instead of starting with rice, begin with fibre-rich foods on your plate, such as salad or vegetables. Next, consume protein, including dal, curd, meat, chicken, sambar, or eggs. Only then should you eat the rice along with the remaining protein. This automatically helps control the portion size of rice.

Timing And Portions Are Crucial

The expert advised against consuming two fists of rice in a single meal. She suggested eating a larger portion earlier in the day and a smaller portion at night. While many people believe rice should be avoided in the evening, the nutritionist disagrees. She shared that she has prescribed rice to many of her clients, with the condition that it is eaten correctly.

She added that people who experience trouble sleeping at night should definitely include rice for dinner, as it boosts serotonin and melatonin levels in the brain and can help improve sleep quality.

Have Fermented Rice

“One of the healthiest ways to eat rice is in its fermented form,” the nutritionist said in the video. Traditional options include idli, dosa, pazhaya sadam (rice kanji), and other regional preparations. Many celebrities have spoken about how eating kanji in the morning has helped boost their gut health.

Honestly, your grandmother was practicing gut health long before it became a trend. When eaten the right way, rice can help you build a balanced and gut-friendly plate, nutritionist Kavita Devgan concluded.