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 […]
Oct 10

Top 10 Veg Protein Foods: Best Sources of Natural Protein for Your Diet

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Your friend recently joined the gym, and the progress in his body is quite good and visible, which inspired you to join the gym too. The very next day, you took a yearly membership in the gym, started to work out and eventually asked your trainer for a protein-rich diet, and he tells you a diet which you can’t have or eat, that’s where you thought your journey was over, right? Is the same case with you too, with 1000s of others? If yes, then this blog will be a lifesaver for you. Luckily for all the vegetarians, there is a treasure of plant-based options that are both nutritious and protein-rich. Whether you are a fitness enthusiast, trying to lose weight, or simply aiming to eat healthier, knowing the sources of protein in a vegetarian diet is key to maintaining strength, energy, and overall wellness. In this quick blog, we’ll explore the top 10 protein foods that are not only completely vegetarian or delicious but also easy to include in your meals. This protein foods list will also help you build a high protein diet without compromising on taste or variety.   Top 10 Natural Protein Rich Food   1. […]
Oct 09

Cumin water health benefits: 10 ways how this simple morning drink can boost your health naturally

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Learn about the unique health benefits of drinking cumin water regularly If you’re looking for a simple, affordable way to level up your health routine, cumin water (also known as jeera water) might be your new morning ritual. This humble drink, made by soaking or boiling cumin seeds in water, has been used in Ayurvedic and traditional medicine for centuries, and it’s now catching major attention in modern wellness circles across the US. Packed with antioxidants, minerals, and metabolism-boosting compounds, cumin water is more than just a detox drink — it’s a daily health tonic that supports digestion, weight management, hydration, and immunity. Here’s how drinking cumin water every morning can help your body feel lighter, stronger, and more balanced.   Aids digestion naturally Cumin water helps kickstart digestion by stimulating digestive enzymes and improving nutrient absorption. Drinking it on an empty stomach in the morning can ease bloating, gas, and indigestion.   Enhances metabolism and energy Loaded with bioactive compounds, cumin may help increase metabolism and improve your body’s calorie-burning efficiency. If you’re feeling sluggish or struggling with slow digestion, a warm cup of jeera water can help fire up your system for the day.   Supports healthy weight […]
Oct 05

​7 superfoods to mix with yogurt for gut health benefits​

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A bowl of yogurt is a quiet ritual in many Indian homes: cooling after a spicy meal, a soft landing for a late-night hunger pang, a plain bowl that somehow feels like care. Yogurt already brings the bacteria; the secret is feeding them the right things. Pairing simple, everyday superfoods with dahi turns a snack into a steady habit that nudges digestion, calms inflammation, and keeps the gut neighbourhood happier day after day. Scroll down to see which ones deserve a place in your bowl.   Flaxseeds – tiny anchors for calm digestion Roasted flax (alsi) snaps in the mouth and brings a soothing, nutty depth to curd. It supplies soluble fibre and omega-3 building blocks that help lower inflammation and provide slow-burning food for friendly microbes. More than a crunch, flax roots a bowl of yogurt in steady, gentle digestion – the kind of small addition that shows results over weeks, not hours.   Banana – mellow sweetness that feeds the good bugs Banana softens yogurt’s tang and brings resistant starch and inulin, mild prebiotics that act like fuel for probiotic communities. It’s perfect for mornings: comforting, filling, and easy on the stomach. The sweetness feels familiar, so this […]
Oct 02

5 ancient breathing techniques that can help bring down blood pressure, improve heart health and lung function

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Pranayama is an ancient yogic practice that focuses controlled breathing to balance mind and body. Ancient breathing techniques or Pranayama, have proven to reduce cortisol levels, regulate the autonomic nervous system, and improve heart rate variability. Beyond physiological benefits, breathing techniques have emerged as simple yet powerful tools to restore balance, clarity, and inner calm. Stress, anxiety and mental fatigue have become common in today’s fast paced world. While modern medicines can offer stress management, natural practices are a more widely accepted means to relieve stress. Ancient breathing techniques or Pranayama, have proven to reduce cortisol levels, regulate the autonomic nervous system, and improve heart rate variability. Beyond physiological benefits, breathing techniques have emerged as simple yet powerful tools to restore balance, clarity, and inner calm. Take a look   What is Pranayama? The word is derived from Sanskrit, wherein, ‘Prana’ means life force and ‘Ayama’ means control or expansion. Pranayama is an ancient yogic practice that focuses controlled breathing to balance mind and body. By conscious regulation of breath, one can reduce stress, enhance mental clarity, and improve lung function. Below are 5 ancient breathing techniques that can provide profound benefits to exhale the modern worries.   1. Anulom […]
Sep 29

5 indoor walking patterns that help build stamina in the 50s

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Safe walking patterns for people over 50 Walking indoors may not sound as exciting as a morning stroll in the park, but for many people in their 50s, it can be a practical way to stay active. Whether it is due to weather conditions, safety concerns, or the comfort of home, walking indoors can still be a powerful tool to build stamina. The secret lies not just in walking straight but in exploring patterns that challenge balance, coordination, and endurance. These small changes keep the body engaged while steadily improving stamina.   Figure-eight walks Moving in a figure-eight pattern pushes the body to change directions continuously. This simple variation tests both the legs and the core muscles, which are essential for balance and stamina. Unlike straight walking, the subtle turns activate stabilising muscles in the hips and lower back. Practicing figure-eight loops in a spacious hallway or living room for 10-15 minutes daily can gradually improve endurance without overwhelming the joints.   Ladder step walks This pattern works like climbing an invisible ladder on the floor. Take small, quick steps forward, then return with controlled steps backwards. The constant shift between forward and backward walking challenges the cardiovascular system and […]
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