Nov 15

Ways older people can improve their balance

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These are six ways in which aged people can improve their balance. As we age, our balance and coordination naturally decline, increasing the risk of falls and injuries. Here are six effective ways older adults can enhance their balance and maintain independence and confidence in daily life. Practice Balance Exercises Daily: Simple exercises like standing on one foot, heel-to-toe walking, or Tai Chi can strengthen stabilizing muscles and improve overall body control. Check Vision and Hearing Regularly: Poor eyesight or hearing can affect spatial awareness. Regular check-ups and corrective lenses or hearing aids can help older adults stay steady on their feet. Wear Proper Footwear: Supportive, non slip shoes provide stability and prevent missteps. Avoid loose slippers or high heels that can increase fall risk. Create a Safe Home Environment: Remove tripping hazards, install grab bars in bathrooms, and ensure adequate lighting, small changes can make a big difference in preventing falls. Strengthen Core and Leg Muscles: Strong core and leg muscles are key for balance. Try squats, seated leg lifts, or gentle yoga poses like the tree pose to build stability and support posture. Maintain Vitamin D and Calcium Levels: Nutrients like vitamin D and calcium support bone strength […]
Nov 13

Pink vs white guava: Which is better for diabetics?

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Eating the whole guava with skin (after washing thoroughly) maximizes fibre intake and prolongs post-meal satiety, reducing unhealthy snacking tendencies. Guava, often called a “diabetic-friendly fruit,” is rich in dietary fibre, vitamin C, antioxidants, and low in glycemic index — making it ideal for maintaining stable blood sugar levels. The seeds of the fruit, generally found in shades of either pink or white, also add fibre, which supports gut health. But in case you are wondering which one’s better for you, we have got you covered. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, said both pink and white guavas are healthy and important for overall nutrition. “The pink guava is rich in antioxidants like lycopene, which helps protect the heart and reduces the risk of cancer. It also has more vitamin A, which gives the fruit its bright colour. Its white cousin, on the other hand, contains more vitamin C and fibre, which help boost immunity and improve digestion,” mentioned Raj. Dr Rashi Agrawal, Consultant, Endocrinology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, told indianexpress.com that both pink and white guava have exceptional nutritional and metabolic benefits, even though they differ slightly in nutrient […]
Nov 10

Green tea vs black tea: Which boosts metabolism more?

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Green tea enhances metabolism more effectively than black tea due to higher catechin levels. Both teas provide distinct health advantages, making them ideal for alternating daily consumption.   For centuries, both green and black tea have been celebrated for their health benefits from improving alertness to aiding digestion. But when it comes to metabolism and fat burning, which brew truly comes out on top?   SAME PLANT, DIFFERENT JOURNEY Both green and black tea come from the same plant Camellia sinensis, but differ in how they’re processed. Green tea leaves are quickly steamed or pan-fried after picking, helping them retain their natural antioxidants. Black tea, on the other hand, is fully fermented, giving it a stronger flavor and darker color, but slightly fewer antioxidant compounds.   HOW GREEN TEA FIRES UP YOUR METABOLISM Green tea is rich in catechins, especially EGCG (epigallocatechin gallate), a powerful compound linked to improved fat oxidation. Studies show that these catechins, when combined with caffeine, enhance thermogenesis your body’s ability to burn calories for energy. In simpler terms, sipping green tea regularly can help your body burn more fat, especially during workouts or when paired with a healthy diet. It’s no surprise that green tea […]
Nov 07

California gastroenterologist shares top 5 fiber-rich foods for a happy gut… including a superfruit

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Boost your gut health with the help of fiber-rich foods which improve gut motility, gut microbiome and reduce hunger pangs. Fibre is one of the top nutrients that is frequently mentioned in wellness circles in the context of gut health. A study published in January 2025 revealed how the gut microbiome fights off infections, and fibre is instrumental in supporting good bacteria’s growth. According to another study, fibre also helps to reduce cancer risks. Usually, there are two categories of fibre: soluble and insoluble. Centre for Disease Control and Prevention, in a May 2024 report, explained the differences between soluble and insoluble fibre. While soluble fibre dissolves in water and forms a gel-like substance in the stomach to slow down digestion, control blood sugar and cholesterol, insulin fibre remains whole and passes through the stomach without dissolving. California-based gastroenterologist Dr Pal Manickam shared about the various sources of fibre, along with the fibre content of each. Much like how there’s a recommended protein intake amount daily, fibre also has one. University of California, San Francisco Health stated in a report that the total dietary fibre intake should ideally be 25 to 30 grams daily. This fibre count is exclusive of […]
Nov 04

No Gym? Health Coach Shares 5 Easy Types Of Walks To Manage Weight And Uplift Mood

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A toe walk improves posture, eases stiffness and strengthens your core Walking is not only the most underrated workout; it also comes with several health benefits. It boosts your mood, calms the mind, improves heart health, strengthens muscles and helps maintain a healthy weight. So, if you also want to incorporate walking into your daily exercise routine, Bhopal-based nutritionist and health coach Renu Rakheja has some useful tips for you. In her August 28 Instagram post, she shared five types of easy and beginner-friendly walks you can do at home. In her side note, Renu Rakheja wrote, “No gym? No problem! These 5 easy walks at home can transform your strength, posture, and overall health—just using your own body. Grab a spot and get started!” Let’s get into the details, shall we?   Toe Walk (Tadasana) – 1 min This walk improves posture, eases stiffness and strengthens your core. It also helps in boosting confidence. To execute this one, keep your arms straight and outstretched above your head and walk on your toes.   Heel Walk – 1 min Heel walks strengthen the ankles, ensure better blood flow/circulation and reduce swelling. Just remember to keep your posture straight while performing this activity.   Hip Rotation Walk – […]
Nov 01

Struggling to complete 10,000 steps a day? New study reveals how just 4,000 steps can improve your health

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Walking 10,000 steps a day seems to have become a universal fitness goal. When you check your smartwatch or scroll through social media, you might compare your step count with friends and feel guilty if you fall short of this number. But what if you’re told this may not be the magic number it is meant to be? A recent study says fewer steps can also provide important health benefits, especially for older adults. Researchers have found that taking just 4,000 steps a day can improve heart health and reduce the risk of mortality.   Is 10,000 steps really enough? A recent study published in the British Journal of Sports Medicine looked at older women in the United States. It examined how step counts affect longevity and heart health. The results were surprising: walking just 4,000 steps a day, even once or twice a week, was linked to a 26% lower risk of death and a 27% lower risk of heart disease compared to those who were inactive. This study emphasises an important point: it’s not just about reaching high daily step goals, but also about establishing a regular pattern of movement.   Is walking 4000 steps a day good […]
Oct 29

Are you eating eggs wrong? Nutritionist reveals the healthiest and weight-loss-friendly way

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Eggs are a nutritional powerhouse offering protein, vitamins, and minerals. Nutritionist Shalini Sudhakar advises that a healthy adult can safely eat two to three whole eggs daily. Those managing cholesterol can opt for two to three egg whites and one yolk. Proper preparation and pairing with vegetables maximize benefits for brain and muscle health. Eggs have long been celebrated as one of nature’s most complete foods. From fitness enthusiasts to everyday households, they are a staple in countless diets around the world. Packed with high-quality protein, healthy fats, and essential vitamins, eggs are versatile, filling, and affordable. Yet, one question continues to stir confusion: how many eggs a day are actually healthy to eat? Nutritionist Shalini Sudhakar’s recent post sheds light on this very topic, explaining that while eggs are undeniably nutrient-rich, consuming them the right way and in the right amount is key to reaping their full health benefits.   How many eggs a day is healthy In her recent Instagram post, nutritionist Shalini Sudhakar addresses the most common mistakes people make when eating eggs, either overconsuming them or not consuming them correctly. Overeating adds unnecessary calories and fat, while discarding the yolk can cause one to lose out […]
Oct 26

5 superfoods that can protect your lungs from air pollution and boost immunity naturally

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Protect your lungs from environmental pollutants by strengthening them from within. A nutrient-rich diet, especially one high in antioxidants and vitamins, is crucial for combating inflammation and oxidative stress. Incorporating superfoods like amla, flaxseeds, spinach, almonds, and broccoli can boost immunity and support your respiratory system’s resilience against harmful particles. Your lungs are constantly at risk from pollutants in the environment, ranging from dust and smoke to chemical emissions. Over time, these harmful particles can trigger inflammation, oxidative stress, and even long-term respiratory issues. While external measures like masks and air purifiers help, strengthening your lungs from within is equally important. A nutrient-rich diet, particularly one abundant in antioxidants, vitamins, and minerals, plays a vital role in supporting respiratory health. By including superfoods that boost immunity and reduce inflammation, you can help your body neutralize toxins, repair tissue damage, and maintain optimal lung function. Eating healthily becomes a crucial defense strategy, especially during high-pollution seasons.   Why diet matters for lung protection Your lungs are constantly exposed to external pollutants, and over time, this exposure can cause oxidative stress and inflammation. Nutrient-rich foods, particularly those high in antioxidants and vitamins, can counteract free radicals, repair tissue damage, and improve overall […]
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 […]
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