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Healthy Office Environment Boosts Employee Well-being and Productivity

Food and nutrition have a deep correlation with mental wellbeing, practitioners of holistic health stress that people must eat a broad range of nutrient-dense foods to facilitate an ample intake of minerals, vitamins and essential fatty acids. These include various colourful vegetables and fruits, nuts, seeds, whole grains, lean protein and healthy fats…writes Ashwani Vohra

Working professionals spend more than a third of their week at their workplaces. Hence, a healthy office environment is pivotal in promoting employee well-being. Among multiple benefits, a vibrant workplace environment can help companies maintain a healthier workforce. This positively impacts business outcomes, by curbing absenteeism, enhancing employee productivity and aiding better performance.

Interestingly, this can be easily achieved by a series of small yet significant changes that can create a big impact in boosting both the physical and mental well-being of employees and improving overall productivity.

In this context, some of the most impactful measures that could be undertaken are ergonomic workplace designs, which include the cafeteria, breakout areas and the role of nutrition in supporting employee well-being. Ergonomic workstations are crucial in preventing physical and mental strain for employees while working. Proper layouts that facilitate ease of periodic movement can help mitigate the negative impact of sedentary working lives. In the case of nutritional aspects, companies must provide daily access to healthy food and beverage options that play a key role in maintaining optimum health.

Healthy Food Choices: Need of the Hour

Healthy food choices and an inclusive dining offer play a critical role in ensuring the overall well-being of the employees. A recent consumer survey, Culinary Voices, conducted by Compass Group India noted that millennials typically struggle with the dilemma of balancing their taste and health preferences. This generation is more health-conscious, they strive to balance nutritional needs alongside their indulgence in delicious, flavourful foods.

Further insights come from Compass Group’s 2023 Global Eating at Work (GEAW) Survey, conducted worldwide. The survey reveals a shift in employee priorities, affected by the COVID-19 pandemic and the rising cost of living. Employees are now more aware of their needs and expectations from their employers. Food options at work have become a significant factor in attracting and retaining talent, particularly for Gen Z workers. 71% of employees with access to a staff restaurant report a more positive perception of their employer compared to only 62% without such options.

This survey also underscores the increasing demand for healthier choices across all age groups. Employees expect that the food offerings at the workplace should actively promote healthy eating, and balanced nutrition and must be underpinned by sustainability. The younger generations are leading the charge towards a plant-based future, with 63% of Gen Z workers advocating for more vegetarian and vegan options, compared to just 37% of Gen X and 30% of Baby Boomers.

The focus on healthy eating goes beyond just taste preferences. Employees are increasingly interested in a more holistic approach to their workplace meals. This includes a rise in protein consumption for sustained energy, opting for healthier grains like millet for added fibre and vitamins, and the availability of alternate sugars for those managing diabetes. Balanced meals with portion control and variety are also in demand, ensuring employees receive a complete range of macro and micronutrients to support their well-being.

Nutritious Foods to Stabilise Moods

Food and nutrition have a deep correlation with mental wellbeing, practitioners of holistic health stress that people must eat a broad range of nutrient-dense foods to facilitate an ample intake of minerals, vitamins and essential fatty acids. These include various colourful vegetables and fruits, nuts, seeds, whole grains, lean protein and healthy fats.

Ongoing research reveals how a healthy gut microbiome (diverse microorganisms in the digestive tract) is closely connected to mental health. Conversely, an imbalance in the gut microbiome is linked with anxiety, depression and allied mental health conditions. Accordingly, a balanced-nutritious diet is essential to nurture a healthy gut microbiome that boosts mental health and emotional balance.

Additionally, well-balanced meals with various nutrient-dense foods are necessary to maintain stable blood sugar levels and support mood stability. Foods high in added sugars and refined carbohydrates can cause a speedy spike in blood glucose levels, followed by sudden drops that trigger mood swings. 

That is why maintaining stable blood sugar levels is crucial for emotional resilience. To achieve this, it is important to include complex carbohydrates, adequate protein, and fiber-rich foods in your diet. These foods help slow down glucose absorption and keep blood sugar levels stable, contributing to overall well-being.

Hydration: The Fuel for Peak Performance

Equally important to a nutritious meal is staying properly hydrated throughout the workday to ensure optimal performance. After all, research suggests that even a minor decrease in hydration can significantly impact productivity. Studies have shown that a mere 1% drop in hydration can lead to a 12% decline in productivity, while a 3% to 4% decrease can cause a productivity drop of between 25% and 50%. Considering that 75% of your brain is composed of water, it’s easy to understand why dehydration can hinder cognitive function and workplace performance.

Better hydration options for the employees are the need of the hour, water infused with fruits or herbs offers a refreshing, low-calorie alternative to sugary sodas. For those seeking a natural energy boost, herbal teas like green tea or peppermint provide a pick-me-up without the jitters associated with excess caffeine. Seasonal considerations also play a role; in warmer months chilled fruit-infused waters or iced teas can be a welcome respite, while hot beverages like cappuccino or masala tea might be more appealing during colder seasons. Furthermore, some companies are embracing regional preferences by offering traditional drinks like Kanji or Rasam, catering to employee diversity and fostering a sense of cultural inclusion.

Well thought Workplace Café and offer – A game changer in promoting employee wellbeing

Workplace Café and breakout spaces play a very important role in promoting and ensuring the overall well-being of employees. A well-designed cafeteria fosters a sense of community bonding by encouraging greater collaboration between employees. The right food and beverage offer can enable informal discussions over meals sparking big ideas or themed lunches and team celebrations that give a fillip to in-house networking and social connections. Cafeterias deliver an array of benefits that boost the physical and emotional well-being of the staff. This is particularly important for younger generations, with 81% of Gen Z reporting that taking a proper lunch break, which often involves socialising over food, makes them more productive upon returning to work, compared to 73% of Baby Boomers, as per the GEAW survey.

Coffee or lunch breaks in the cafeteria encourage employees from different departments to exchange thoughts, increasing creativity and teamwork. Moreover, allowing people to relax during short breaks helps them de-stress, covertly enhancing their job satisfaction and mental well-being levels. 

Recognising the importance of breaks, companies are creating dedicated breakout areas that encourage employees to step away from their desks, refuel, and connect. Ultimately, healthy food options combined with designated break areas contribute to a healthier workplace environment—not just physically, but mentally and socially as well.

In a nutshell, the above elements emphasise how employers can prioritise employee health and well-being via ergonomic designs, cool cafeterias and well-balanced food choices to create a healthier work environment. 

ALSO READ-Bite sized deliciousness: Laddooh by Chef Sugandha Saxena

Health London Diary London News

Pure Periodontics: Trusted Destination For Top-Tier Periodontal Care In London

Dr. Neesha Patel, the esteemed Clinical Director at Pure Periodontics, stands as a distinguished figure in the realm of periodontal care in London. Widely acclaimed as one of the city’s premier specialists in periodontal disease, she has garnered recognition for her exceptional skills and commitment to advancing oral health. With Specialist status in Periodontics conferred by the General Dental Council, Dr. Patel has solidified her reputation as a leader in the field. A feature by columnist Riccha Grrover for Asian Lite International.

This esteemed recognition underscores her comprehensive knowledge and expertise in preventing, diagnosing, and treating diseases affecting the supporting structures of the teeth.

Dr Neesha Patel previously served as a Consultant Periodontist at King’s College Hospital, where she played a pivotal role in educating and mentoring emerging professionals in the dental field.

Dr Neesha Patel

Dr. Patel’s journey is punctuated by a series of accolades, with numerous awards in restorative dentistry and oral surgery adorning her illustrious career. These accolades are a testament to her unwavering commitment to excellence and her continuous pursuit of advancing dental practices.

As the Clinical Director at Pure Periodontics, Dr. Neesha Patel leads with a vision for personalised, patient-centric care. Her clinic is renowned for its commitment to excellence, innovative practices, and a compassionate approach to periodontal health. Under her guidance, Pure Periodontics has become a beacon of comprehensive, cutting-edge care, setting the standard for periodontal services in London.

Dr. Patel’s expertise extends beyond the clinic. Her dedication to patient education empowers individuals to take an active role in their oral health, emphasising preventive measures and long-term strategies for overall well-being. Dr. Neesha Patel’s influence in periodontal care not only reflects her present standing as a leader in the field but also anticipates a future where optimal oral health is achievable for all.

Pure Periodontics, situated in the heart of the City of London, stands as a beacon of excellence in periodontal care. As a specialist practice, the clinic prides itself on its patient-centric approach, ensuring exceptional outcomes and a focus on long-term oral health. Led by a team of experienced and dynamic professionals, Pure Periodontics goes beyond traditional gum-focused treatments.

Embracing a holistic approach, the well equipped clinic addresses the prevention and treatment of oral periodontal disease. This comprehensive strategy equips patients with the tools and techniques necessary to maintain optimal oral hygiene and uphold the results of their treatments over the long term.

Collaboration is a cornerstone of Pure Periodontics’ philosophy. The clinic
works closely with referring practices, considering itself an extension of
their teams. This collaborative ethos ensures seamless and integrated care for patients, reinforcing the clinic’s commitment to excellence.

The expert team at Pure Periodontics maintains an unwavering dedication to clinical standards. Constantly striving to remain at the forefront of
emerging evidence and technical advancements, the clinic ensures that
patients receive the most innovative and effective treatments available.

One of the distinguishing features of Pure Periodontics is the diversity in clinical backgrounds within the team. This diversity allows for a multi-faceted approach to patient care, drawing on the varied expertise of each
discipline to achieve the best possible outcomes.

Furthermore, the majority of the team members at every level are educators in their own right, conducting courses in their respective areas
of expertise. This commitment to education not only reflects the team’s passion for continuous learning but also provides patients with the
assurance that they are in the hands of professionals who are leaders in their field.

Pure Periodontics embodies a commitment to excellence, collaboration, and ongoing education, making it a trusted destination for top-tier periodontal care in the City of London. Great and supportive staff, comfortable environment and set up, easy access to transport links, seamless appointment booking processes, great care; all in all- Highly Recommended!

ALSO READ: Investing in India’s Health and Wellness Sector for High Returns

Health Lite Blogs

Drinking Orange Juice May Combat Obesity, Study Finds

Called AMP Kinase, this regulator turns on the machinery in the body that burns fats to create energy, and it also blocks the manufacture of fats…reports Asian Lite News

Want to live a healthy and long life? Please take note. Researchers have found that drinking two-and-a-half glasses of orange juice a day could reverse obesity and reduce the risk of heart disease and diabetes.

According to the findings, published in the Journal of Lipid Research, the researchers are studying a molecule found in sweet oranges and tangerines called nobiletin, which they have shown to drastically reduce obesity and reverse its negative side-effects.

“We went on to show that we can also intervene with nobiletin. We’ve shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis,” said study researcher Murray Huff from Western University in Canada.

The research team demonstrated that mice fed a high-fat, high-cholesterol diet that were also given nobiletin were noticeably leaner and had reduced levels of insulin resistance and blood fats compared to mice that were fed a high-fat, high-cholesterol diet alone.

However, they still haven’t been able to pinpoint exactly how nobiletin works.

According to the study, the researchers hypothesized that the molecule was likely acting on the pathway that regulates how fat is handled in the body.

Called AMP Kinase, this regulator turns on the machinery in the body that burns fats to create energy, and it also blocks the manufacture of fats.

However, when the researchers studied nobiletin’s effects on mice that had been genetically modified to remove AMP Kinase, the effects were the same.

“This result told us that nobiletin is not acting on AMP Kinase, and is bypassing this major regulator of how fat is used in the body. What it still leaves us with is the question – how is nobiletin doing this?” Huff said.

According to the researchers, this result is still clinically important because it shows that nobiletin won’t interfere with other drugs that act on the AMP Kinase system.

The current therapeutics for diabetes like metformin, for example, work through this pathway, the researchers said.

The next step is to move these studies into humans to determine if nobiletin has the same positive metabolic effects in human trials.

“Obesity and its resulting metabolic syndromes are a huge burden to our health care system, and we have very few interventions that have been shown to work effectively, we need to continue this emphasis on the discovery of new therapeutics,” Huff concluded.

ALSO READ-Diet Tips for Healthy Adult Women

Health Lite Blogs

Diet Tips for Healthy Adult Women

Calcium – 45 percent of the bone mass is attained during the adolescents and hence adequate calcium intake is important during this stage. Dairy sources like Milk, Yogurt, Cheese, Panner and seeds like sesame seeds are rich sources of calcium…reports Asian Lite News

The nutritional needs of a female body differs according to the various phases of life — adolescent (teenage) stage to an adult woman; and finally up to the elderly person (geriatrics). And therefore, one has to be really mindful of taking an adequate amount of nutrition for healthy living.

Sheela Joseph, Senior Dietician, Sparsh Hospitals, underlines the different nutritional needs and their sources.


Adolescent or teenage years is a transition between childhood and adulthood, this is about the same period puberty sets in young girls (10 to 13 years). Adolescence is characterized by growth spurts.

Nutrition deficiency experienced during this critical period can have adverse effects on their adult life – malnourished young girls turn to malnourished young women, who then give birth to unhealthy underweight babies.

Energy protein, calcium, and iron are the most important nutrients in this stage. The sufficient amount of whole grains, serials, pulses, and nuts from a balanced diet meets the energy requirement. Proteins from animal sources- eggs, meat, fish, chicken are of higher biological value and are better observed and utilized by the body. Plant-based proteins from dairy such as milk, yogurt, cheese, paneer (cottage cheese), and proteins from whole pulses, nuts, and soy (tofu, tempeh, miso) are recommended.

Iron is vital for the transportation of oxygen in the blood, the deficiency of iron causes anemia which can cause breathlessness, giddiness, fatigue, confusion, and weakness. Adoldesnces is a stage for rapid growth which increases the blood volume and muscle-mass and hence an increased requirement of iron. Menstruation causes young girls to lose blood and if they are not taking a healthy diet they will become anemic.

Including foods rich in iron like eggs, meat, etc. are better observed by the body as they are from animal sources. Greens, whole grains and legumes and millets, dates, figs, raisins, jaggery, are few common foods rich in iron and should be consumed on a daily basis. Squeezing a lime over the cooked foods rich in iron before consumption will help the observation of iron by the body as vitamin c from line helps in the observations of iron.

Calcium – 45 percent of the bone mass is attained during the adolescents and hence adequate calcium intake is important during this stage. Dairy sources like Milk, Yogurt, Cheese, Panner and seeds like sesame seeds are rich sources of calcium. Greens, dals, pulses, and millets are also good sources of calcium. Vitamin d is a very important factor necessary for the absorption of calcium. Exposing large body surface area to sunlight for about fifteen minutes between 10 am to 3 PM helps in the formation of vitamin d in the body.

Good food sources of Vitamin D from food are cod liver oil, salmon, tuner, liver, egg yolks, and sardines. Other sources include certain mushrooms, fortified orange juice, and Soya, almond milk fortified with vitamin D.

Nutrition in an adult woman:

Here the challenge is to maintain a healthy weight. One has to reduce calories from fats and carbohydrates and increase the consumption of vegetables and fruits.

A good exercise is very necessary to ward off the extra weight which starts piling on if one is not careful.

As an adult woman, her body needs to be healthy for childbearing. Pregnancy and lactation make more demands on the body of a young woman.
The recommended daily allowance for pregnant and lactating women is more when compared to a normal adult woman, in terms of calories, proteins, calcium, and iron.

Body composition changes with advancing age and these changes affect the nutritional needs of an older woman. As women grow older they need fewer calories to maintain the weight, the choice of low fat and high fiber food is a must. Cooking oil to be reduced to 15 to 20 gms per day.

Foods cooked with hydrogenated fats like shortcrust pastries (puffs, croissants, etc…), bakery products should be avoided.

Salt used in cooking per day can be reduced to half to three fourth teaspoon per day (2.5 to 3 gms/ day). All naturally salted foods like papads, pickles, chips, etc.. to be taken in a very limited amount.

In postmenopausal women, estrogen level fall and this hormones’ protective function of the heart decreases and makes the women most susceptible to heart diseases. Lowering of the estrogen levels in the elderly woman also causes bone loss. So, older women have to take care to avoid osteoporosis. calcium intake through diet and or supplementation is a must. Strength exercise or resistance training is a must to increase bone density and reduce the risk of osteoporosis.
Whole grains, millets, pulses, high-fiber vegetables, fresh fruits, low-fat curd or paneer and seeds like sunflower seeds, flake seeds, chia seeds, pumpkin seeds and nuts like almonds and walnuts/ are to be regularly included in the diet.

ALSO READ-Ayurvedic Rituals for Women’s Health

Health Lite Blogs

Ayurvedic Rituals for Women’s Health

A woman is an integral part of the family or the work place or anywhere for that matter. The Mother is said to be the backbone of the Family. And the back (Mother) undergoes a lot of jumbles in its lifetime to maintain the overall structure of the body (family). Hence one needs to value it and take care of it in all the best possible ways.

Why does one need to take care?
The Mother is the sole representative of Nature. This Gift of Life is been given by her to all of us. It is very important for all of us to payback to this Nature. Hence one has to do it with utmost respect and humbleness.

In what way can one do it?

Keeping oneself healthy is the most effective way to compliment self. Ayurveda proposes following the principles of Dinacharya (self-care regimen) that helps one achieve it. One among them is a prime and the easiest regimen – Abhyanga.

Abhyanga- Application of warm oil on the entire body, from the scalp to the soles of your feet, massaging it in the same direction (Scalp to soles). Practicing this regularly excluding the days of menstruation provides many health benefits for women. A daily Abhyanga practice restores the balance of the doshas; enhances well – being, and longevity. Abhyanga can give a deep feeling of stability and warmth. It nourishes the entire body, decreases the effects of ageing, imparts muscle tone and vigour to the dhatus (tissues of the body), lubricates the joints and promotes firmness to the limbs, stimulates the internal organs of the body, assists in elimination of impurities from the body, increases stamina, calms the nerves, imparts better and deeper sleep, enhances vision, softens and smoothens the skin, wards off the wrinkles, makes hair grow lustrous, enhances the recovery from various internal and external ailments as a whole. This “one activity Abhyanga” has a potential to transform a condition of disease at any level to ease.

Hence practicing this in the early part of the day for 15 – 20 minutes on empty stomach should be an integral part of a women’s life. One can use essential oils infused with Sandalwood (Pitta type) or Amla (Vata Type) or Tulsi (Kapha Type) or a blend of all. While making a blend always dilute with a base of coconut oil or sesame oil. Another important way to keeping one healthy in all terms is the use of herbal decoctions. Herbal decoctions are primarily made using tougher plant materials such as roots, barks, seeds and stems. The plant material is simmered in boiling water for 15 – 20 mins to release the active constituents in the liquid. Thus Herbal decoctions deliver the beneficial properties of herbs in concentrated form and help with various health issues: Digestive problems, Respiratory issues, Immune support, Stress management and Pain relief. Some popular Herbal Decoction

Dandelion Root Decoction:

Place ½ tsp of dried dandelion root coarse powder in 200 ml of water and bring it to boil in low simmer for 10 – 15 minutes. Turn off the heat, strain and drink 50 – 100 ml as desired.

Benefits: Promotes liver health, aids digestion, balances kapha & pitta.

Cumin Seed / Coriander Seed Decoction: Add ½ tsp of the seeds in 200 ml of water and bring it to boil in low simmer for 10 – 15 mins. Turn off the heat, strain and drink as desired.

Benefits: clears bloating, improves metabolism, relieves headache, supports circulation, balances pitta & vata.

Ashwangandha Root decoction: Place ½ tsp of dried ashwangandha root powder in 200 ml of water and bring it to boil in low simmer for 10 – 15 minutes. Turn off the heat, strain and enjoy 50 – 100 ml with ½ tsp jaggery.

Benefits: Boosts immunity, relieves stress, nourishes body tissues, relaxes the mind, balances kapha & vata.

Ayurveda understands that a women’s body undergoes a lot of changes in her entire lifetime menarche, motherhood and menopause. 

ALSO READ-Festive Wisdom from Ayurveda

Health Lite Blogs

Heart Health Tips to Safeguard Your Well-being

High blood pressure, or hypertension, is often called a “silent killer” because it may not present symptoms but significantly increases the risk of heart attacks and strokes…reports Asian Lite News

Cardiovascular disease continues to be a major global health concern, with heart attacks and strokes ranking as leading causes of death worldwide. However, these conditions are not inevitable. Individuals can take proactive steps toward safeguarding their heart health with conscious lifestyle adjustments and medical interventions. Dr. Niranjan Hiremath, Senior Consultant Cardiac and Aortic Surgeon at Indraprastha Apollo Hospitals, New Delhi, said, “Heart health is a delicate balance of prevention and early intervention. Small, consistent lifestyle changes can drastically reduce risk over time.” 

Checkout the 12 essential heart health tips by Dr. Hiremath:

Adopt a balanced diet: A healthy diet is fundamental to maintaining a healthy heart. Aim for a balanced intake of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid saturated fats, trans fats, and excessive sugars, which can contribute to obesity, high cholesterol, and other cardiovascular risks.

Exercise regularly: Regular physical activity is vital for a healthy heart. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Activities such as brisk walking, jogging, cycling, or swimming can boost cardiovascular fitness, strengthen the heart muscle, and improve circulation. Even light activities like gardening or taking the stairs can contribute to heart health by burning calories and reducing cholesterol levels.

Manage stress effectively: Chronic stress has been shown to contribute to heart disease by raising blood pressure, causing unhealthy behaviours like overeating or smoking, and increasing inflammation in the body. Developing stress management techniques such as meditation, deep breathing exercises, or yoga can help to relax the mind and body. Engaging in hobbies or activities that bring joy, such as reading, painting, or spending time in nature, can also help mitigate stress levels.

Monitor your blood pressure: High blood pressure, or hypertension, is often called a “silent killer” because it may not present symptoms but significantly increases the risk of heart attacks and strokes. Regularly monitoring blood pressure at home or with a healthcare professional can help identify any issues early on. If necessary, medications and lifestyle changes such as a low-sodium diet, regular exercise, and stress management can help maintain healthy blood pressure levels.

Get regular check-ups: Routine medical check-ups are essential for catching potential heart issues early. Regular cholesterol screenings, ECGs, and other tests can help monitor cardiovascular health and identify issues before they escalate. Early detection allows for timely intervention, reducing the risk of more severe complications.

Quit smoking: Smoking is a major risk factor for heart disease, damaging blood vessels, raising blood pressure, and contributing to atherosclerosis. Quitting smoking is one of the most effective steps you can take to improve heart health. Seek support from smoking cessation programs, counselling, or medication to aid in breaking the habit.

Limit alcohol consumption: Excessive alcohol consumption can raise blood pressure, increase triglyceride levels, and contribute to heart disease. The American Heart Association recommends a maximum of one drink per day for women and two drinks per day for men. Opting for non-alcoholic beverages, moderating consumption, or seeking support from health professionals can help reduce alcohol-related cardiovascular risks.

Maintain a healthy weight: Obesity is a significant risk factor for cardiovascular disease, high blood pressure, and diabetes. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce these risks. For sustainable weight management, avoid crash diets and seek guidance from healthcare professionals or nutritionists to develop a plan tailored to your needs.

Sleep well: Lack of sleep has been linked to various health issues, including heart disease. Aim for 7-8 hours of quality sleep per night. Developing a consistent sleep routine, avoiding electronic devices before bed, and creating a relaxing bedtime environment can help improve sleep quality.

Stay hydrated: Dehydration can thicken the blood, increasing the risk of blood clots and heart strain. Ensure adequate hydration throughout the day, especially in hot weather or during exercise. The recommended daily intake varies depending on individual needs, but generally, adults should aim for 8-10 cups of water per day. Proper hydration helps maintain cardiovascular function and overall health.

Control cholesterol levels: High cholesterol contributes to plaque build-up in the arteries, increasing the risk of heart attacks and strokes. Regular cholesterol screenings can help monitor levels and catch any issues early. A diet rich in fiber and low in saturated fats, alongside regular exercise and medication, if necessary, can help maintain healthy cholesterol levels. Consult your healthcare professional for personalized advice on managing cholesterol.

Manage diabetes: Diabetes can increase the risk of cardiovascular disease by damaging blood vessels and nerves. Managing diabetes through diet, exercise, and medication can help reduce these risks. Regular monitoring of blood sugar levels and consulting a healthcare professional for comprehensive diabetes management is crucial for overall health.

Taking proactive steps to care for your heart can drastically reduce the risk of cardiovascular disease. Dr. Niranjan Hiremath reiterates, “Preventive measures and lifestyle modifications play a crucial role in maintaining a healthy heart. It’s important to take charge of your health before it takes charge of you.”

ALSO READ-Expert Advice for Healthy, Fabulous Nails

Food Health Lite Blogs

Muscle-Building Essentials

Nutritionists and fitness experts believe that acquiring fitness goals are incomplete without a right diet…writes Puja Gupta

 If you are used to putting in long hours in your gym, lifting dumbbells and barbells, it is natural to expect bigger and stronger muscles.

Unfortunately, if you are not putting the same efforts in the kitchen to ensure you are eating the right food to sustain your workout regime, the impact of your exercise might be a little disappointing. 

Nutritionists and fitness experts believe that acquiring fitness goals are incomplete without a right diet.

In this case, right food means ‘protein’, which is vital for repairing and rebuilding the damaged muscles after a tough session. When people hear “protein” and “fitness” in the same order, they are most likely to portray images of bodybuilders eating tons of chicken and drinking protein shakes. Protein is a crucial nutrient, which should be included as a post-workout element.

Prateek Sood, Director, Grand Slam Fitness shares the importance of protein in our diet.  

“There are various benefits to adding protein-rich foods to your diet, including weight loss and increased muscle mass. Protein is necessary if you have lifted heavy or done an intense cardio session as they help build muscle, reduce cravings and fire up weight loss. It has the delightful knack of making you feel fuller for longer hours and lessens the likelihood of you tilting to sweet or fatty snacks to fill a hole. Additionally, your regular post-workout shake might not be doing your muscles any favours,” he says.

Sood tells you five real food alternatives that not only deliver a great source of protein but include a host of other vitamins and minerals that protein powders lack.  

Eggs are a handy way to ensure you hit your daily target. Rich in protein and also a great powerhouse of several other nutrients, eggs helps your body repair after an intense gym session. they make for the perfect post-workout food. You can also pair eggs with a piece of fresh fruit as its carbs will refill your glycogen stores, which are usually consumed after a tough workout. 

Green Peas 
Popeye might be a little offended, but a cup of green peas offers eight times more protein than a cup of spinach. You can eat them plain on the side of a protein or also can make pea pesto chicken if you have time. 

Greek Yogurt 
Greek yogurt has become a trending choice because it contains approximately double the amount of protein as regular yogurt. Rich in bone-building calcium and probiotic bacteria, Greek yogurt is great for gut health, enough to satisfy the craving of your body post-workout.  

Soya Protein
An excellent option for helping muscle recovery after a heavy workout, Soya Protein increases the release of natural growth hormone in your body, as well as nitric oxide levels. It is found to be equally efficient in building muscle as whey protein. Few common sources of soy protein include tofu, soymilk and tempeh.

If you have never addressed tuna as a go-to, post-workout snack, it might be time to give it a try. It’s an exceptional source of lean protein, which is ideal for anyone trying to build muscle and lose fat. Don’t hesitate to get creative with your tuna snacks, either. You can bake mini casseroles, stuff vegetables, or even just eat tuna with crackers. Tuna can also be combined with navy beans to create a protein-packed casserole.

What you eat after a workout is as important as what you eat before or otherwise. So, don’t forget to add one or more of these high protein foods in your regular diet. It brings you a step closer towards your desired fitness goals! 

ALSO READ-Testicular Cancer Threatens Young Men’s Reproductive Health

Health Lite Blogs

Investing in India’s Health and Wellness Sector for High Returns

The domestic travel market in India has been a key driver of growth for the hospitality sector. With international travel still facing restrictions, domestic tourism is expected to surge in 2024…reports Asian Lite News

The Indian hospitality sector has long been recognized as a promising investment avenue, driven by the country’s vibrant culture, diverse landscapes, and growing economy. Despite facing challenges due to the COVID-19 pandemic, the sector is poised for a significant rebound in 2024, offering lucrative opportunities for investors.

Resilience and Recovery

The Indian hospitality sector has shown remarkable resilience in the face of adversity. Despite the challenges posed by the pandemic, the sector has demonstrated its ability to adapt and innovate. With the gradual reopening of the economy and the easing of travel restrictions, the industry is expected to witness a strong recovery in 2024. This presents an ideal opportunity for investors looking to capitalize on the sector’s growth potential.

Growing Domestic Travel

The domestic travel market in India has been a key driver of growth for the hospitality sector. With international travel still facing restrictions, domestic tourism is expected to surge in 2024. This presents a significant opportunity for hoteliers and investors to cater to the needs of domestic travellers. Investments in resorts, boutique hotels, and homestays in popular tourist destinations are likely to yield high returns in the coming year. 

Rise of Budget and Mid-Segment Hotels

The budget and mid-segment hotel segments have been gaining popularity in India, driven by the increasing demand from budget-conscious travellers. Investments in this segment are expected to be particularly lucrative in 2024, as travelers prioritize affordability and value for money. Hotel chains focusing on this segment are likely to see strong demand, making it an attractive investment opportunity.

Focus on Health and Wellness Tourism

The COVID-19 pandemic has led to a heightened focus on health and wellness, with travellers seeking destinations that offer wellness experiences. India, with its rich heritage of traditional medicine and wellness practices, is well-positioned to capitalize on this trend. Investments in wellness resorts, spas, and retreats are expected to be highly profitable in 2024, as travelers prioritize health and well-being in their travel choices.

Technology and Digitization

The pandemic has accelerated the adoption of technology in the hospitality sector. Hotels and resorts are increasingly leveraging technology to enhance the guest experience, streamline operations, and improve efficiency. Investments in technology-driven solutions such as contactless check-in, mobile payments, and AI-driven customer service are expected to be key drivers of growth in 2024.

Sustainable Tourism Practices

Sustainability has emerged as a key trend in the hospitality sector, with travellers increasingly seeking eco-friendly and sustainable travel options. Investments in sustainable tourism practices, such as green hotels, eco-friendly resorts, and responsible tourism initiatives, are expected to be highly profitable in 2024, as travellers prioritize environmental conservation and responsible travel.

Luxury Segment:

The luxury segment continues to attract significant attention from investors. With India emerging as a favoured destination for high-net-worth individuals and luxury travellers, upscale hotels and resorts are witnessing a surge in demand. Investing in luxury properties can offer handsome returns, particularly in prime locations such as popular tourist destinations and metropolitan cities.

Rural Tourism and Homestays:

Beyond urban centers, rural tourism and homestays are emerging as promising investment avenues. Immersive experiences that offer insights into local culture, traditions, and lifestyles are gaining traction among travellers seeking authentic experiences. Investing in rural tourism initiatives and supporting local communities can yield both financial returns and social impact.

Government Initiatives:

The Indian government’s initiatives to boost tourism, such as the “Incredible India” campaign and the development of tourism infrastructure, provide a conducive environment for investment. Investors can leverage government schemes, incentives, and policies to maximize returns and mitigate risks in the hospitality sector.

The Indian hospitality sector is poised for a strong rebound in 2024, offering lucrative investment opportunities for investors. With the growing domestic travel market, the rise of budget and mid-segment hotels, the focus on health and wellness tourism, the adoption of technology, and the emphasis on sustainable tourism practices, the sector presents a compelling investment proposition.

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Health Lifestyle Lite Blogs

Stress Takes Toll on Mental and Physical Health

The doctor noted that stress can disrupt sleep patterns leading to difficulty falling asleep or staying asleep, which can lead to an increased risk of cardiovascular diseases such as hypertension, heart disease and stroke…reports Asian Lite News

Stress may not only affect you mentally but is also detrimental to your physical health, said doctors here on Tuesday.

April is known to be the stress awareness month.

In today’s fast-paced world, people of all ages are facing unprecedented levels of pressure and stress, leading to a surge in mental and physical health challenges.

“In addition to impacting mental well-being, stress can have profound effects on the body, contributing to various health conditions and diseases,” Vipul Gupta, Director of Neurointervention and Co-Chief of the Stroke Unit at Artemis Hospital, Gurugram, told.

The doctor noted that stress can disrupt sleep patterns, leading to difficulty falling asleep or staying asleep, which can lead to an increased risk of cardiovascular diseases such as hypertension, heart disease and stroke.

“Chronic stress triggers a cascade of physiological responses, including elevated levels of stress hormones like cortisol and adrenaline, which can disrupt normal bodily functions.

“Digestive disorders like irritable bowel syndrome (IBS) and gastritis are also linked to stress, as it can disrupt gut motility and exacerbate inflammation. Furthermore, prolonged stress may contribute to hormonal imbalances, leading to reproductive issues in both men and women, the doctor said.

A December 2023 study by ICICI Lombard General Insurance unveiled that every third person in India is grappling with stress. The report said that 77 per cent of Indians experience at least one symptom of stress regularly.

Coping mechanisms such as mindfulness practices, healthy lifestyle habits, regular exercise, maintaining social connections, etc, play crucial roles in managing stress.

Divya Mohindroo, a Counselling Psychologist suggested exploring mindfulness, meditation, and deep breathing to manage stress.

She also emphasised the therapeutic value of journaling and harnessing the power of nature.

“Explore the benefits of spending time outdoors for stress management. This highlights a natural approach to stress reduction that connects with the concept of awareness,” she told.

The experts also stressed the importance of seeking help when needed.

“Recognising when stress becomes overwhelming and seeking professional help is paramount. Visiting a doctor or mental health professional is necessary when symptoms persist, interfere with daily functioning, or lead to physical ailments. Stress awareness month serves as a timely reminder to prioritise mental well-being and seek support when needed,” Vipul said.

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Lite Blogs

Increased Spending on Dieticians and Health Coaching

The report analysed more than a billion transactions between April 1, 2023, and March 31, 2024, to know the spending habits of Indians…reports Asian Lite News

Indians have increased their spending on dieticians by a remarkable 125 per cent in FY24, indicating a strong commitment to healthy eating habits, a new report revealed on Tuesday.

According to the full-stack financial services platform Razorpay, health coaching also saw a notable 45 per cent jump in transactions, showing a clear interest in fitness guidance.

“There’s a noticeable emphasis on holistic well-being, as evidenced by a 39 per cent uptick in products related to preventive healthcare,” said Shashank Kumar, MD & Co-founder, Razorpay.

“This signals a collective shift towards expanding horizons while prioritising health, affirming the adage that ‘health is truly wealth,” he added.

The report analysed more than a billion transactions between April 1, 2023, and March 31, 2024, to know the spending habits of Indians.

Moreover, the report found that mutual fund investments increased by an impressive 86 per cent, insurance payments saw a significant 56 per cent growth and trading experienced a remarkable 62 per cent jump in value in FY24.

Payments for air travel surged by 2.4 times while spending on travel accommodations soared by 29 per cent in the same period.

Multiplex transactions witnessed a staggering 42 per cent increase in volume. Ticket agencies also reported a remarkable 2.7 times surge in sales.

“Indian consumers are evolving rapidly, encouraging brands to revolutionise their customer engagement strategies across all touchpoints,” said Kumar.

In addition, the report noted that close to the New Year, aviation spending soared to nearly three times the daily average.

On December 31 last year, online food orders doubled and dine-ins soared to 60 per cent above the daily average.

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