Jul 15

Best Foods To Add To Your Dinner If You Want To Wake Up Fresh

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Choosing the right foods at night can help your body rest and repair more efficiently. Here we share a list of dinner foods to help you wake up fresh. What you eat for dinner can significantly impact how refreshed you feel the next morning. Your last meal of the day influences digestion, hormone regulation, sleep quality, and even hydration, all crucial factors for restful sleep and an energised start. A balanced dinner that supports melatonin production, stabilises blood sugar levels, and avoids heaviness can promote deep, restorative sleep. On the other hand, heavy, greasy, or overly sugary meals may disrupt sleep cycles and leave you feeling groggy or sluggish the next day. Choosing the right foods at night can help your body rest and repair more efficiently. In this article, we share a list of dinner foods to help you wake up fresh. 10 Best foods to add to your dinner if you want to wake up fresh   1. Salmon Rich in omega-3 fatty acids and vitamin D, salmon supports melatonin production and reduces inflammation, which promotes deeper sleep. It also helps regulate serotonin, which improves mood and sleep quality, key for waking up refreshed.   2.Sweet potatoes These […]
Jul 12

20 vegetarian foods that have more protein than 1 egg

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Proteins are vital for bodily functions, with eggs being a popular source. Nutritionist Ravneet Bhartwal shared a list of 20 vegetarian foods surpassing an egg’s protein content per 100g, including tofu, paneer, and soy chunks. Combining dal with roti or rice with legumes creates a complete protein source, essential for vegetarians. Proteins are important nutrients, and they are needed for building, repairing, and maintaining the tissues in our body. And so, every cell in our body– from muscles to skin and even hair– contains protein. It also supports the immune system, helps in hormone production, and carries oxygen in the blood. Thus, having enough protein in our meals is important for the proper functioning of our bodies. Those looking for weight loss or low-carb diets also prefer having more protein in their diet, as it helps in keeping you full for longer durations and supports metabolism. Whether you’re physically active or not, your body needs protein daily to function properly. It is often believed that eggs are one of the best sources of proteins, especially for eggitarians. One egg has roughly 6 grams of protein along with other important nutrients like Vitamins A, D, E, B12, folate, iron, selenium, and […]
Jul 09

Cardiologists share 10 daily habits that hurt your heart: Too much salt to lack of sleep

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When we think of heart disease, we often imagine it as a jolt — a heart attack, a stroke, or a medical emergency that arrives without warning. But according to cardiologists, the real danger to your heart could be hiding in the patterns of your everyday life. From late-night snacking to endless screen time, skipped meals to excess salt, it’s our daily routines that may be damaging our cardiovascular health, regardless of age, gender, or body size. “It is commonly believed that heart disease occurs only in older or obviously unfit individuals. Actually, cardiovascular disease can accumulate over years, maybe in young, thin, or ‘healthy-looking’ people. Heritability, stress, and lifestyle are factors, and prevention is the way to go,” Dr Vikrant Khese, Cardiologist, Apollo Clinic, Kharadi, tells Health Shots. In recent years, the incidence of heart-related conditions in individuals below 50 years of age, has seen a rise. This busts the myth that heart disease is only for older people or men, says Dr Nitin Bote, Interventional Cardiologist, K.J. Somaiya Hospital and Research Centre. “We are actually seeing an increasing number of young patients, including women, presenting with early symptoms of heart disease, caused by stress, lifestyle, and hormonal changes. […]
Jul 05

Vegetables you should avoid consuming during the monsoon season

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Fruits and vegetables are highly prone to mould and fungus during monsoon, hence it is important to buy fresh produce and wash them thoroughly, no matter how well packaged they are. With monsoon upon us, the risk of contaminated fruits and vegetables has increased tenfold. According to Garima Dev Verman, certified nutritionist and medical content analyst with The Healthy Indian Project (THIP), certain foods are best avoided during the monsoon season due to the increased risk of contamination and foodborne illnesses. “The elevated humidity levels and moisture during this time create favourable conditions for the growth of bacteria, fungi, and other pathogens,” she explained. Verman said that leafy greens like spinach, cabbage, and lettuce are prone to contamination during the monsoon due to increased moisture levels. They can harbour bacteria and parasites, leading to digestive issues. From brinjals, to tomatoes, mushrooms to cauliflowers and cabbages — avoid foodborne diseases and risk of upsetting your stomach by staying away from these veggies this monsoon. Wash green leafy vegetables with salt water before cooking as it clears out germs and bacteria. Avoid consuming raw and deep-fried food from the outside as you may not be aware of the hygiene and cooking precautions […]
Jul 03

This is how your body changes when you start walking 10,000 steps daily

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Walking 10,000 steps daily is seen as a fitness goal by many. But experts say it began as marketing, not medical advice, and while helpful, it’s not the only way to stay healthy. For many fitness tracker users, hitting 10,000 steps a day has become a daily goal and a feeling of achievement. It’s often seen as the gold standard for staying active. But does walking 10,000 steps a day really benefit you? Researchers have found that walking more each day does come with various health benefits. But experts agree that it’s not just about the number.   Walking more can cut risk of chronic disease Walking is one of the simplest ways to move more and reduce time spent sitting. “Aiming for 10,000 steps a day can help reduce sedentary habits like binge-watching TV or scrolling on your phone for hours,” says Kaleigh Ray, a certified exercise physiologist. Being sedentary is linked to several health problems, including heart disease, high blood pressure, diabetes, some cancers, osteoporosis, and mental health conditions like anxiety and depression. According to Sturm, “Research shows that increasing your daily step count is linked to lower risk of death, better heart health, and improved metabolic function.” […]
Jun 30

Trying to Lose Weight? Here’s Why Oats Should Be Your New Best Friend

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Let’s face it: losing weight is tough. The journey is marked by bland kale smoothies, skipped desserts, and cardio routines that leave you gasping for breath. But what if there was a humble, comforting food that could make the ride a bit smoother, a lot tastier, and surprisingly effective?   Enter Oats: Often relegated to the “boring breakfast” category, oats are actually a nutritional powerhouse. They’re affordable, versatile, and packed with fiber, making them one of the best foods for anyone trying to lose weight and feel great while doing it. So grab your spoon — here are 7 amazing benefits of oats for weight loss that you absolutely need to know.   1. Oats Keep You Fuller for Longer One of the biggest obstacles in any weight loss journey is hunger. It’s the little voice that whispers, “Just one more snack…” before dinner. Oats come to the rescue here thanks to a special kind of soluble fiber called beta-glucan. When you eat oats, beta-glucan forms a gel-like substance in your gut. This slows down digestion, keeps blood sugar levels stable, and most importantly, makes you feel full for hours. Compared to sugary cereals or even toast, a bowl of […]
Jun 27

Here’s How Healthy Gut Helps Boost Your Workout

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In this article, we share a list of ways in which good gut health can boost your workout. Your gut can significantly influence your workout performance and recovery. The gut plays a crucial role in nutrient absorption, energy metabolism, immune regulation, and even mood, all of which impact how well you perform during exercise. A healthy gut microbiome helps your body extract more nutrients from food, reduces inflammation, and supports muscle recovery. On the other hand, a poorly functioning gut can lead to bloating, fatigue, inflammation, and nutrient deficiencies, ultimately hampering endurance, strength, and motivation. Read on as we share how a healthy gut boosts your workouts.   10 Ways a healthy gut boosts your workouts 1. Enhances nutrient absorption A healthy gut helps efficiently absorb essential nutrients like protein, iron, magnesium, and B-vitamins, which are critical for muscle growth, oxygen transport, and energy production. This means your body makes the most of what you eat, fuelling your workouts and recovery more effectively.   2. Improves energy levels The gut microbiota breaks down complex carbohydrates and fibres into short-chain fatty acids (SCFAs), which provide a slow, steady source of energy. This energy support keeps you going during long workouts and […]
Jun 25

Vitamin D: 5 simple foods that are high in the sunshine vitamin

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Vitamin D is essential for health. Many people lack it. The article suggests including certain foods in your diet. Egg yolks and mushrooms are good sources. Fatty fish like salmon are beneficial. Cheese provides some vitamin D. Cod liver oil is a potent supplement. Fortified cereals can also help. Sunlight is a free source of vitamin D. Most of us aren’t sunbathing at noon or popping vitamin D pills like clockwork. And yet, vitamin D is that one nutrient our body keeps asking for quietly (until it screams with signs like fatigue, low immunity, and even bone pain). It’s not just a vitamin; it’s practically a hormone in disguise. It keeps your bones strong, your mood up, your immunity sharp, and your energy humming. But if you’re not outdoors much or live somewhere where winter feels like a long, grey Netflix marathon, you might be running low. Luckily, your kitchen can help. No need for anything fancy—just real, everyday foods that sneak in that sunshine vitamin without much drama. Here’s a look at the simple foods that naturally contain vitamin D, and why you might want to add them to your plate more often.   1. Egg yolks Let’s start […]
Jun 20

How to stay fit: 5 habits every busy professional can make time for

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Getting healthier does not have to be complicated. These 5 power habits to stay fit are easy to follow, fit into your daily routine, and can make a real difference in how you look and feel. When it comes to following a healthy lifestyle and getting fitter, most advice out there can feel overwhelming—strict diets, long workouts, or routines that just do not fit into a busy schedule. With hectic days and endless to-do lists, sticking to such plans becomes tough. And what happens next? We give up and go back to our old, unhealthy habits. But does staying healthy always have to be so complicated? Maybe not. Fitness trainer Shwetambari Shetty recently took to her Instagram handle to share some simple yet powerful habits that are easy to include in daily life. No extremes, no pressure—just small, doable steps that can help you feel fitter, stronger, and healthier over time without overcomplicating life.   How to get fit and strong? Here are 5 easy-to-incorporate ways into your daily life to get fitter and stronger:   1. Walk more One of the easiest ways to keep your body healthy and active every day is by walking. You do not even […]
Jun 17

Do you sit for more than 4 hours each day? Start doing these 5 exercises to avoid any dangerous health issues in the future

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Prolonged sitting, exceeding four hours daily, poses significant health risks, including back pain, chronic diseases, and a potentially shorter lifespan. The body isn’t built to be still. And while a modern lifestyle often demands long hours at a desk, it’s never too late to reintroduce movement. These five exercises are not just stretches or gym tasks. It’s easy to lose track of time while sitting, whether it’s while working, watching TV, or scrolling on a phone. But medical research is sending out warning bells. Sitting for long hours, especially beyond 4 hours a day, has been quietly linked with a range of health concerns: from back and neck pain to increased chances of chronic diseases and even a shorter lifespan.Most people think it’s harmless. “It’s just sitting,” they say. But the truth is far from it. Experts, including those from the World Health Organization (WHO), point out that physical inactivity is now among the leading causes of death globally. It’s not just about being inactive—it’s also about how the body holds itself for hours. Poor posture, tight muscles, and compressed joints can make life harder later.Luckily, certain targeted exercises can reverse a lot of this damage. The following movements aren’t […]
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