Jul 26

Blood pressure trouble? 6 ways morning runs naturally lower your blood pressure

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1. Improves heart efficiency Morning running strengthens the heart by enhancing its ability to pump blood efficiently. A stronger heart exerts less force on arteries, reducing overall blood pressure levels over time. Regular runs promote improved cardiac output and circulation, ensuring oxygen-rich blood flows smoothly to all organs. Studies show that moderate-intensity aerobic activity like jogging reduces resting blood pressure significantly, especially in hypertensive individuals. By consistently challenging the heart through controlled exercise, runners experience decreased arterial stiffness, making blood flow easier and pressure naturally lower.   2. Promotes weight management Excess body weight is a major contributor to hypertension. Morning running helps burn calories, boosts metabolism, and reduces fat levels, which collectively ease strain on the heart and arteries. Consistent weight management leads to lowered systolic and diastolic blood pressure. Running also increases lean muscle mass, improving insulin sensitivity and energy usage, which indirectly benefits cardiovascular health. By helping maintain a healthy body composition, morning runs prevent obesity-related hypertension, allowing blood vessels to remain flexible and healthy, decreasing long-term risks of heart disease.   3. Reduces stress hormones Cortisol and adrenaline, stress hormones, are linked to elevated blood pressure. Morning runs reduce these hormones by triggering endorphin release, the […]
Jul 22

Gym not your thing? These beginner exercises can still get the job done

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It just takes one walk, a jog, or a swim lap to begin your weight-loss journey. Yet, for many of us, taking that first step can feel surprisingly hard. If you’re in that boat, don’t worry, we have got you covered. When it comes to weight loss, there are numerous tips and tricks doing the rounds. Every person has their own definition and version of a weight loss transformation which either they have undergone or might know someone who did it. But let’s be honest, starting a weight-loss journey is easier said than done. Every transformation starts with one move. Whether your aim is to feel lighter, move better, or just take charge of your health, understanding where to start is essential. For weight loss, it is not always necessary that you have to start by lifting heavy weights. There are exercises that are simple, effective, and designed for anyone who’s just getting started. Consider it a soft launch into the world of fitness.   Weight loss exercises for beginners High-intensity exercises are no shortcuts to losing weight. If you are a beginner, commencing with these simple physical routines is just fine too.   Brisk Walking: Walking is considered one […]
Jul 21

5 coffee drinking habits that could be silently harming your health, experts say

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Many people unknowingly develop coffee habits that diminish its potential health benefits. Health experts suggest avoiding late-day caffeine to improve sleep quality. Unfiltered coffee may increase bad cholesterol, so filtered brewing methods are recommended. Excess sugar undermines coffee’s benefits, and it should complement, not replace, balanced meals. Smarter coffee habits can improve well-being. Coffee is more than just a morning pick-me-up; it’s a globally celebrated beverage known for its energising effects and potential health benefits. Rich in antioxidants and naturally occurring compounds, coffee has been associated with improved cognitive function, better metabolic health, and reduced risk of certain chronic diseases, including type 2 diabetes and Parkinson’s. However, many people unknowingly develop habits that diminish these benefits. According to health.com, from drinking coffee too late in the day to using it as a meal replacement or overloading it with sugar, these mistakes can interfere with sleep, hydration, gut health, and overall wellness. Health experts weigh in on the most common coffee-drinking mistakes and how to correct them for optimal results and sustained energy.   5 daily coffee drinking habits that could be harming you Drinking coffee too late can disrupt sleep quality Caffeine, the primary stimulant in coffee, can linger in […]
Jul 17

9 Best Foods Combos To Boost Energy Before A Workout

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In this article, we share a list of food combos to boost your energy levels before a workout. Certain food combinations can significantly boost energy before a workout by providing the right balance of carbohydrates, proteins, and healthy fats. Carbs serve as the primary source of quick energy, while protein supports muscle performance and recovery. When paired correctly, these nutrients optimise blood sugar levels, improve stamina, and reduce fatigue during exercise. The goal is to fuel your body with easily digestible foods that give sustained energy without causing digestive discomfort. Below we share a list of food combos to boost your energy levels before a workout.   9 Best food combos to boost energy before a workout   1. Banana + peanut butter Bananas are rich in fast-digesting carbohydrates and potassium, which help with muscle function and sustained energy. Pairing a banana with a spoonful of peanut butter adds healthy fats and a bit of protein, creating a well-rounded snack that keeps you energised without a crash.   2. Greek yogurt + berries Greek yogurt is packed with protein to support muscle performance, while berries provide quick-digesting natural sugars and antioxidants. This combo gives you a steady energy boost and […]
Jul 16

How To Burn Belly Fat: From Diet To Exercise, Here’s A Complete Guide

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From diet to lifestyle changes, several factors can help you lose belly fat effectively in a sustainable manner. Here are some of these. Belly fat, also known as visceral fat, poses several health risks. Several studies have highlighted the potential side effects of visceral fat that can be detrimental to health in many ways. Belly fat is linked to higher blood pressure, cholesterol levels, and inflammation, all of which can lead to cardiovascular issues. Some studies have also shown that excess abdominal fat can disrupt the body’s insulin response, increasing the risk of insulin resistance and type 2 diabetes. Additionally, belly fat can contribute to hormonal disturbances, metabolic conditions and even increase the risk of certain cancers. When left uncontrolled, belly fat can lead to irreversible damage. However, belly fat is preventable and treatable. From diet to lifestyle changes, several factors can help you lose belly fat effectively in a sustainable manner.   A complete guide to losing belly fat 1. Diet changes A well-balanced diet helps maintain a healthy weight, ensures optimal nutrient intake and promotes overall health. To reduce belly fat: Focus on consuming whole foods such as fruits, vegetables and whole grains. Consume protein-rich foods and add […]
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.” […]
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