Sep 04

6 things you can do to sleep better starting today, by one of the world’s leading sleep science researchers

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Dr Matthew Walker, a renowned professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep, shared six practical tips to improve your sleep Sleep is one of the most essential yet elusive parts of our lives. For many, restless nights and tossing and turning have become all too common. But what if simple habits could transform your sleep quality? Dr Matthew Walker, a renowned professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep, shared six practical tips to improve your sleep during an in-depth interview on YouTube’s The Diary of a CEO. Backed by cutting-edge research, these sleep strategies are designed to help anyone struggling with shut-eye.   1. Get out of bed after 30 minutes if you can’t sleep One of the most counterintuitive but effective tips Dr Walker emphasises is to leave your bed if you’ve been awake for more than half an hour. “You should get out of your bed and go to a different room and do something like read a book or listen to a podcast,” he advises, adding a crucial warning not to eat or stare at screens because […]
Sep 01

5 smart ways to increase magnesium intake for better blood sugar levels

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Importance of magnesium and how to consume it Magnesium is said to play a key role in regulating blood sugar levels and supporting overall metabolic health. As per experts, it helps the human body to use insulin effectively, allowing glucose to move from the blood into the cells for energy. Addressing the same, Diana Licalzi & Jose Tejero, registered dietitian & exercise physiologist, recently shared a post on Instagram on ways of increasing magnesium for better blood sugar. In the post they mentioned that this mineral is crucial for improving insulin sensitivity, lowering fasting glucose, and bettering A1c markers. Take a look at some of the smart ways as mentioned by them and how one can consume these foods.   Spinach According to USDA, 1 cup of spinach offers around 131 mg magnesium. It also has a low glycemic index and is high in fiber, which helps slow carbohydrate absorption and prevents blood sugar spikes. It is also said that magnesium content in spinach contributes to better insulin sensitivity, aiding blood sugar regulation. How to consume: They can be blended into smoothies, or the puree can be added to curries or the flour dough to make paratha or roti.   […]
Aug 29

Best time to eat dry fruits and nuts for weight management, boost energy, and better sleep

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Dry fruits and nuts are good for health. Eating them at the right time boosts energy and digestion. Morning intake helps metabolism. Dates and nuts are good pre-workout snacks. Nuts between meals maintain energy. Almonds and walnuts aid weight control. Prunes and figs support digestion. Nuts like almonds improve sleep. Walnuts benefit brain and heart health. Dry fruits and nuts are nutrient-dense superfoods rich in healthy fats, fibre, vitamins, and minerals, essential for balanced nutrition. The timing of consuming these foods plays a crucial role in maximizing their health benefits, including boosting energy, improving digestion, aiding weight management, and enhancing sleep quality. According to a study published in the journal Nutrients, the bioactive compounds in nuts and dried fruits are rapidly accessible in the stomach, facilitating their absorption in the upper small intestine. This suggests that consuming these foods earlier in the day may enhance nutrient uptake and contribute to overall health benefits. Pre-workout snacks with dates and nuts provide sustained energy, while evening intake of magnesium-rich nuts like almonds promotes better sleep. Proper timing also helps regulate blood sugar, supports heart health, and contributes to overall well-being.   Timing your dry fruits and nuts intake for maximum health benefits […]
Aug 26

Trikonasana to Balasana: 6 gentle yoga poses for athletes that help them recover

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To combat the physical stress of constant training and competition, adopting yoga is a gentle yet powerful way for athletes to support their wellbeing. Athletes require a lot of strength, speed, and stamina as they push to perform on tracks, fields, courts, swimming pools, gyms, or cycling routes; their bodies face intense strain. From injuries, sprains, to soreness and stiffness, the physical toll can be serious. Over time, this stress leads to physical exhaustion. This is one of the reasons why proper recovery is emphasised, and yoga is one of the ways to support it. Himalayan Siddhaa Akshar, founder of Akshar Yoga Kendraa, told that for athletes, yoga has a lot of benefits for atheletes, significantly supporting them in their recovery process. He elaborated about how the poses support them and boost their flexibility, and also protect them from strain injuries. “More than just a typical fitness regimen, yoga works wonders in enhancing an athlete’s flexibility, posture, joint mobility, and concentration. Yoga strengthens the body to give support to a sportsperson in his or her endeavors-whether professional or amateur-while also protecting it from repetitive strain injuries. This, in turn, encourages a speedy recovery and fosters better coordination, which together guarantee […]
Aug 23

The 10 Best Vegetables for Antioxidants and Immune Health, According to Nutrition Experts

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From leafy greens to bright bell peppers, these veggies bring serious health perks. If you want to eat to help prevent disease, consuming antioxidants can be a helpful way to do so. Antioxidants are naturally occurring compounds that help fight free radicals in the body. That is, they counteract the effects of unstable, harmful molecules and can help internally ward off cancer, diabetes and more. Naturally occurring antioxidants include vitamins C and E, carotenoids, lycopene, polyphenols, selenium, and more. While there isn’t a set prescription for antioxidant intake to ward off disease, including antioxidant-rich foods in your diet every day comes highly recommended by doctors and nutritionists. Vegetables can be an excellent source of antioxidants, and cooking vegetables can help release more antioxidants into your system. Here are some of the most antioxidant-rich vegetables nutritionists recommend to increase your antioxidant intake deliciously, boosting immunity reaping multiple other health benefits along the way.   1. Red Cabbage “Red cabbage is an excellent source of antioxidants, particularly anthocyanins, which give it its vibrant color. Anthocyanins are also found in blueberries, and may help reduce inflammation and lower the risk of heart disease and some cancers,” says Jennifer House, pediatric registered dietitian and […]
Aug 20

​7 foods that weaken the bones​

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Bones are like the backstage crew of the body –hardly noticed, yet running the whole show. They keep everything upright, protect delicate organs, and even store minerals for emergencies. But here’s the twist: while they’re built to last, they’re also quietly affected by what’s on the plate every day. And sometimes, without even realising it, the food choices made out of habit, convenience, or sheer craving might be slowly chipping away at bone strength. It’s not one slice of pizza or a single glass of soda that does the damage – it’s the slow, steady wear-and-tear over months and years. Let’s talk about the everyday culprits.   Salt Salt makes food taste alive. Fries without it feel unfinished, popcorn tastes flat, and soups lack soul. But here’s the problem: too much sodium pushes calcium out of the body through urine. The body then replaces what’s lost by borrowing from the bones, and over time, that’s a recipe for thinning them out. Salt doesn’t just come from the shaker – it hides in bread, instant noodles, chips, pickles, and even “healthy” snacks. Swapping heavy-handed seasoning for herbs, spices, lemon juice, or lightly salted roasted nuts keeps flavour without the constant calcium […]
Aug 17

Food science is shaping the future of everyday nutrition

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This article is authored by Swarn Singh, director, R&D, Kellanova South Asia. The way we think about nutrition is undergoing a quiet but profound revolution. It’s no longer only about counting calories or following simplistic few dietary rules. Today, the conversation is far more complex—and far more urgent. It’s about closing nutritional gaps, strengthening immunity, reducing the risk of diseases, and doing all of this without compromising on taste, convenience, or cultural relevance. At the core of this transformation lies food science—not the fleeting, fad-driven kind, but steady, evidence-based innovation that is subtly reshaping what ends up giving taste and nutrition on our plates every day. Take fortification, for instance. Once considered a mass-scale intervention for public health, it is now evolving into more precise, targeted solutions. Advances in nutrient delivery systems are ensuring that micronutrients survive the rigours of storage and cooking, reaching the consumer in the form and amount intended. In a country where hidden hunger—the deficiency of essential nutrients despite sufficient calorie intake remains a serious concern, such quiet progress can make a tangible difference. Fortified staples like flour, rice, and salt are offering better nutrition without asking people to change their traditional diets or cooking habits. […]
Aug 14

Nutritionist Shares Tips To Lower Cholesterol When Statins Don’t Work

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Cholesterol is a waxy substance found in your blood that your body needs to function properly. Having too much of the “bad” cholesterol (LDL) causes it to build up in your arteries like gunk in a pipe. High cholesterol is a common issue these days, and many people don’t even realise they have it. Nutritionist Anjali Mukerjee, in her latest Instagram video, sheds light on why cholesterol sometimes stays stubbornly high despite taking statins. Cholesterol is a waxy substance found in your blood that your body needs to function properly. Having too much of the “bad” cholesterol (LDL) causes it to build up in your arteries like gunk in a pipe. Over time, this buildup can lead to serious heart problems such as heart attacks and strokes. The tricky part is that high cholesterol usually doesn’t show any symptoms, so many discover it only through a blood test. Common factors that contribute to high cholesterol include eating too many fried or fatty foods, being overweight, not getting enough exercise, or having a family history of heart disease. Statins are medications that help lower LDL cholesterol by blocking an enzyme called HMG-CoA reductase in the liver, which is responsible for producing […]
Aug 11

These Habits Are Silently Sabotaging Your Energy Levels

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Energy-boosting tips: Here we list habits that might be sabotaging your energy levels and how to improve your energy levels. Good energy levels are essential for both physical and mental well being. Being high energy allows you to stay productive, maintain focus, engage in meaningful relationships and enjoy day-to-day activities without feeling drained. Energy fuels everything from decision-making to digestion and immunity. However, many people unknowingly adopt lifestyle habits that gradually drain their energy reserves. These habits may seem harmless at first but can create a compounding effect over time which leaves one feeling tired, irritable or unmotivated even after adequate rest. The first step towards unlearning the habits that are draining your energy levels is identifying them. In this article, we list habits that might be sabotaging your energy levels and how to improve your energy levels.   Habits that are silently sabotaging your energy levels   1. Inconsistent sleep schedule Sleeping too little, too much or at irregular hours disrupts your body’s natural circadian rhythm. This can leave you feeling groggy and sluggish throughout your day.   2. Skipping breakfast Missing out on a nourishing breakfast denies your body the fuel it needs too jumpstart your metabolism and […]
Aug 08

Can you exercise safely with high blood pressure? Here’s what you need to know

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With a cautious, gradual approach, the body adapts to movement in a way that supports lower blood pressure   Most of my patients with high blood pressure often ask me if it is okay for them to exercise and pursue vigorous physical activity. Or if exercising could raise their readings higher and trigger a sudden emergency. No doubt regular physical activity is one of the most effective tools to manage blood pressure, outside of medication. However, for many diagnosed with hypertension — especially those with significantly elevated readings — exercise can feel intimidating, even risky. The concern is valid. Physical activity, particularly if intense or sudden, can lead to a temporary spike in blood pressure. For someone already in a hypertensive range, this can cause symptoms like dizziness, shortness of breath or headache. But this does not mean that exercise should be avoided. On the contrary, with the right precautions and pacing, it lowers blood pressure over time and improves overall cardiovascular health.   Understanding Risks and Benefits During exercise, it’s normal for blood pressure to rise. In healthy individuals, it returns to baseline quickly afterward. In people with hypertension, this spike can be more pronounced and recovery slower. However, […]
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