Apr 19

Do you really need 3 meals a day? Expert says it depends on your body and lifestyle

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Three meals a day might feel like a rule everyone follows, but it’s not as fixed as you think 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; […]
Apr 16

How To Keep Your Stomach Healthy In Summer: Expert Tips To Avoid Digestive Problems

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Experts Dr. Saroj Dubey, Air Cmde (Dr.) Bhaskar Nandi, and Dr. Anurag Sachan share simple tips to prevent acidity, bloating, and infections during summer. 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 […]
Apr 13

Simple Habits That Can Protect Your Knees For The Next 10 Years

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Knees support almost all daily activities like walking, climbing stairs, performing exercises, and even standing up. Therefore, they tend to be the most frequently used and most susceptible parts of the body to injury. While there are many reasons for knee damage, the most common causes today are changes in lifestyle, sedentary behaviour, being overweight, and an increase in the number of sport-related injuries. Additionally, many knee problems seen today are closely linked to modern lifestyle patterns, making preventive care and early joint protection extremely important. Fortunately, protecting your knees does not always require complicated medical intervention and can be done by forming small, consistent habits that promote healthy joints, reduce the amount of wear and tear on them, and preserve mobility for many years to come.   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 […]
Apr 10

Stuck At The Same Weight? US Doctor Explains Why Diet And Exercise Alone Don’t Always Work

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Dr Thomas Paloschi, a US-based longevity physician, lists seven reasons you are not losing weight   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 […]
Apr 07

How To Eat Rice The Right Way To Boost Gut Health, Nutritionist Explains

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From eating fermented rice to portion control, the nutritionist shared five ways in which the grain can boost gut health and prevent sugar spikes after meals   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 […]
Apr 04

Want to live longer? Research reveals surprisingly simple lifestyle fixes

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UK study finds tiny daily changes in sleep, exercise and diet can extend lifespan, showing how small realistic habits may add years of healthier living Want to live longer? Well, you don’t necessarily need drastic lifestyle overhauls for it – small, consistent tweaks to your daily routine may be enough to extend your lifespan. A growing body of research, including a large study analysing nearly 60,000 adults from the UK Biobank, suggests that even minor improvements in sleep, physical activity and diet can add more than a year to life expectancy.   The ‘tiny changes’ that make a big difference According to researchers, the gains can come from surprisingly small adjustments. These include just five extra minutes of sleep per night, around two minutes of additional daily exercise (like brisk walking), and half a serving more of vegetables each day. Individually, these changes may seem insignificant – but when combined, they can collectively add over a year to your lifespan.   Why small habits matter Experts say the real impact lies in the synergy between sleep, movement and diet. Improving all three together appears to be more effective than making a big change in just one area. This combination – […]
Apr 01

What Happens When You Eat Fermented Foods Daily For 2 Weeks? Doctor Explains

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Doctor Saurabh Sethi recommends following this diet consistently over a period of 14 days Looking for ways to maximise your daily nutrition? Adding fermented foods to your diet can be a simple yet powerful way to achieve your goal. Foods like yoghurt, kimchi and sauerkraut are rich in probiotics that help balance your gut microbiome and support digestion. Doctor Saurabh Sethi recommends following this diet consistently over a period of 14 days. It may improve your nutrient absorption, strengthen immunity and enhance digestive comfort by introducing live cultures that support a healthier gut environment.   Benefits of eating fermented food 1. Supports healthy gut microbiome Consuming fermented foods directly introduces beneficial bacteria such as Lactobacillus and Bifidobacterium, reducing the presence of harmful microbes. “Fermented foods like yoghurt, dahi, kaffir, kimchi, and sauerkraut contain live microbes that can support a healthy gut microbiome,” the doctor explains.   2. Benefits immune system Fermented foods contain beneficial microorganisms that interact with immune cells in the gut, helping to regulate immune responses. This can involve enhancing some immune functions, such as Natural Killer cell activity and antibody production. “About 70% of the immune system is connected to the gut, and fermented foods help support […]
Mar 30

Coconut water vs sugarcane juice: Which one keeps you hydrated?

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Coconut water vs sugarcane juice, what hydrates you better in summer? From nutrients to sugar levels, here’s a simple guide to help you pick the right drink to stay cool and refreshed. Coconut water vs sugarcane juice is a common debate, especially during hot Indian summers. Both drinks are popular for hydration, but they work differently in the body. Many people search for which is better for hydration, coconut water benefits, and sugarcane juice nutrition before choosing. While coconut water is known for its electrolytes, sugarcane juice is loved for its instant energy boost. But which one actually keeps you hydrated for longer? Here’s a simple breakdown of coconut water vs sugarcane juice, covering hydration, health benefits and when to choose each.   COCONUT WATER VS SUGARCANE JUICE: HYDRATION FACTOR When it comes to hydration, coconut water has a clear edge. It is rich in natural electrolytes like potassium and sodium Helps restore fluid balance quickly Light on the stomach and easy to absorb   Sugarcane juice, on the other hand: Contains more natural sugars Gives quick energy but not long-lasting hydration May feel heavier if consumed in large amounts   If your goal is pure hydration, coconut water works […]
Mar 27

Best Foods and Drinks to Reduce Body Heat Naturally in Summer

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Summer’s heat can feel like a total energy drain, right? When temperatures start climbing, our bodies go into overdrive trying to stay cool. But what if we told you there’s a natural way to beat the heat from the inside out? Let’s dive into some seriously refreshing strategies to reduce body heat and keep your cool all summer long.   Understanding Body Heat: What’s Really Going On? Before we jump into solutions, let’s break down what ‘body heat’ actually means. It’s basically your body’s internal temperature regulation system working overtime. When it’s hot outside, your body tries to cool down through sweating and increased blood circulation.   Top Foods to Cool Your Body Naturally   1. Hydration Heroes Coconut Water: Nature’s own electrolyte drink that instantly refreshes Buttermilk: A traditional Indian coolant packed with probiotics Watermelon: 92% water and loaded with cooling properties   2. Cooling Food Superstars Cucumber – High water content and natural cooling effect Mint leaves – Add to drinks or salads for an instant cool-down Yogurt – Probiotic-rich and temperature-regulating   Instant Cooling Drink Recipes   Cucumber Mint Cooler Blend cucumber, mint leaves, a dash of lemon, and a pinch of salt. Instant summer wellness in […]
Mar 22

Are Pumpkin Seeds Healthier Than Chia Seeds? The Best Choice Isn’t So Obvious

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Both are considered superfoods. They may be small, but when it comes to enriching your daily diet, seeds are no slouches. Two of our favorite go-tos, pumpkin seeds and chia seeds, are tiny titans that support the body in numerous ways. We asked nutrition experts to explain the benefits of each, and the best ways to enjoy their superpowers.   Pumpkin Seeds vs. Chia Seeds: Which One Is Healthier? The answer depends on what you’re looking for from your seeds—and how you plan to use them. “Both are nutrient-dense and complement each other well. They can easily fit into a plant-based eating pattern,” says Melissa Mroz-Planells, DCN, RDN, and spokesperson for the Academy of Nutrition and Dietetics. “Unless someone has specific health goals that we are tailoring nutrient intake for, I typically recommend just cycling through various nuts, seeds, and legumes so you benefit from as many different nutrients as possible,” says Desiree Nielsen, RD, host of The Allsorts podcast, and cookbook author. For boosting your fiber intake, chia seeds stand out. Mroz-Planells says. If getting more calcium for bone health is a priority, Nielsen recommends eating more chia seeds. “If you want more protein and healthy fats, for satiety, […]
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