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Health Lite Blogs

‘Wellness is the key to holistic health’

Cross-training on other days. This helps bring multidisciplinary fitness to you. E.g. I used to alternatively play tennis and cycle and this helped me reduce my soreness from a previous day’s run, and accelerate my recovery… Nikhil Kapur, Co-Founder and Director of Atmantan Wellness Centre speaks with Lothungbeni Humtsoe

Running a marathon can be exhausting, especially amidst the summer heat which lasts until the end of October in our country – sometimes, even early November. The following months, nonetheless, get better, making them more suitable for running a marathon.

With the weather conditions improving, there are over 350 marathons scheduled to take place before 2022 ends and marathon tourism on the rise – we officially enter the season that marathon runners rejoice.

Therefore if you’re someone who’s beginning to take marathons seriously as an athlete or a tourist, Nikhil Kapur, Co-Founder and Director of Atmantan Wellness Centre, who has himself participated five times in the Ironman Triathlon, gives you an insight:

What does wellness mean to you?

NK: It’s a way of life where I take decisions that are beneficial for my well-being. The choices that I take keep me positive and aligned with my goals. So besides the exercise and nutrition quotients (which was be the only aspects of wellness for someone), having one’s thoughts and actions aligned is more important. Wellness is also about wearing an attitude which rubs off or inspires others too. Lastly, It’s also about contributing to the health of the community in any way, as to be “well” is not an ‘I’ concept, but something that one does better when in numbers and with support.

What initially motivated you to switch from being a working professional to a wellness entrepreneur?

NK: I was always sure that I would eventually have my own enterprise. I had also always been drawn towards sports and a healthy lifestyle thanks to my father. When the time came, my wife and I saw this requirement for wellness travel/healing holidays that used the best of Indian sciences and observed that there really was no destination that offered people looking for… results and happy transformations; We knew then that this is what we would pursue after our b school and after getting a few years of work experience.

The concept of a wellness holiday is pretty simple. We live complex lives and in the bargain ruin our health. We then try to turn healthy by trying to eat right, going to yoga/gym etc. And as an extension of then, when we do travel, we look for more and we tend to look for destinations that are an extension of our newly acquired healthy lifestyle. This is where Atmantan is seeded. We offer result-oriented programmes for consumers who want to treat their chronic lifestyle ailments using alternative sciences.

According to you, how can one strive to achieve holistic wellness keeping in mind that the concept of wellness is multiplayer?

NK: Wellness is multidimensional. Most of us need some guidance to understand the structure of our body, mind and soul complex. Understanding these concepts brings clarity to how to live life – with happiness while achieving longevity. I believe this is the key to holistic health, where one gains a deeper understanding of these concepts along with personalised learnings (of the lifestyle we follow). It’s a continuous, ongoing process. That said, one need not get overwhelmed at the thought of an all-composite solution, as each one of us can walk this path at our own pace.

How should one train for a longer, quicker marathon?


NK: When training, one should keep in mind that faster timings require…

A structured coaching plan

Needs professional guidance

If you are above the age of 35, then you should get your blood work and tests done (including Dopler and stress tests) to ensure that you are in good cardiac health. Some techniques which will enhance endurance and performance are-

Interval training. This is something that helps performance leap ahead, And there are many effective interval drills to bring the desired result. One of my favs is the fartlek training, which is challenging and very satisfying too. In this training, while maintaining a certain cardio tempo, one switches to an increased pace every few mins.

Strength training. Needless to say, this needs to be every athlete’s foundation.

Cross-training on other days. This helps bring multidisciplinary fitness to you. E.g. I used to alternatively play tennis and cycle and this helped me reduce my soreness from a previous day’s run, and accelerate my recovery.

What does a promising training plan look like?


NK: A good training programme will have a purpose and structure along with recovery days.

What suggestions do you have for folks getting ready to become Marathon tourists?

NK: Always have access to coaching, nutritional advice and physio support when picking destinations. Travelling along with participating in endurance activities takes a more serious toll on our body than we sometimes realise, so pace yourself and listen to your body. Lastly, never underestimate the power of sleep, which is a magical healing pill we all have access to.

It’s officially the marathon season!.(Photo:IANSLIFE)

What can one anticipate for business and consumer behaviour in the wellness sector in 2023?

NK: The consumer continues to get more data-driven. We see great innovation happening in the app space around wearables too.

We foresee a demand for wellness real estate. Consumers will choose to live in spaces that inspire well-being, and also make it easy to make healthy choices.

More wellness in traditional hospitality; There will be a consistent increase in demand for wellness centres/resorts offering result-oriented programmes.

Higher interest in innovative concepts such as adding softer wellness experiences to wildlife lodges, nature getaways, beachside destinations etc.

ALSO READ-Janhvi feels like a fighter like her character in ‘Mili’



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Food Lite Blogs

Veganism at the forefront of sustainability battle

According to the Good Food Institute, sales of plant-based foods grew three times faster than overall food sales in 2021. In food, in beauty products, and products used in everyday living, increasingly labels carrying the terms “organic”, “cruelty-free”, “climate-friendly”, “lactose-free”, and “vegan” are inviting curiosity…writes Deepak Jolly

Sustainable, cruelty-free, antibiotic-free, ethically-produced, plant-based veganism that was a niche sector till recently is now gaining worldwide popularity. As distinct from vegetarianism, veganism seeks to avoid the unnecessary disturbing or suffering of all living beings, and is practiced as a diet, lifestyle and fashion alternative with people choosing plant-based products over those made from or mandates testing on animals. Veganism was the minority of another minority class of vegetarians but is now enjoying the spotlight with the move towards conscious living gaining currency during the peak of the Covid-19 pandemic.

Initially, the term vegan was used to describe non-dairy vegetarians, but in 1951 the Vegan Society updated the definition to “exclude all forms of animal exploitation”. The term vegan first surpassed “beef” as a search term in 2016.The global market share of plant-based foods is projected to reach US $10,892 million by the end of 2022 with a CAGR of 6.7%. Thus,”to meat or not to meat?” is a question that begets its own answer when you see non-meat choices as healthier, sustainable, ethical and planet-friendly.

According to the Good Food Institute, sales of plant-based foods grew three times faster than overall food sales in 2021. In food, in beauty products, and products used in everyday living, increasingly labels carrying the terms “organic”, “cruelty-free”, “climate-friendly”, “lactose-free”, and “vegan” are inviting curiosity.

With climate events rocking different geographies at different times, sustainability has gained traction in everyday living choices. Animal agriculture is the second largest contributor to greenhouse gas emissions after fossil fuels. It also leads to deforestation, water and air pollution and biodiversity loss. What’s good for the planet is good for us as well. And in food, cosmetics or fashion labels, one doesn’t really have to look too hard to find conscious living, vegan alternatives that celebrate the idea of harmonious co-existence. What’s more, vegan food spans inspiring, diverse palette of flavours now, and burgers, bakery, and snack fillings can be easily expanded to include vegan alternatives.Recently India’s first D2C Unicorn, Licious made news by foraying into the plant-based meat market with the launch of UnCrave. Veganism has emerged as a million-dollar health industry.Beyond Meat, Oatly, and several other vegan businesses have created a buzz globally.The plant-based meat industry is going to be in $7billion globally this year, and is also giving birth to the flexitarian culture where people choose meats when there is no alternative, but happily make ethical choices when presented with alternatives.

With India facing an epidemic of non-communicable diseases (NCDs) like an increase in incidence of diabetes, cancer, stroke and heart disease, plant-based meats offer healthier alternatives.As per a WHO report, nearly 5.8 million people die from NCDs every year in India, or in other words, 1 in 4 Indians has a risk of dying from an NCD before they reach the age of 70. Ingredients commonly found in plant-based food include legumes, quinoa and vital wheat gluten, better known as seitan, and so vegans don’t miss out on their quota of proteins.

Nearly 42% of the Indian population avoids meats due to religious reasons. According to a UN FAO report, India accounts for the lowest rate of meat consumption globally. There were around 500 million vegetarians in India in 2020. However, only 1% of Hindus are strict vegans, so the total number of vegans in India is approximately five million, but is set to zoom with growing consumer awareness.

Veganism promotes nut-based or soy milk instead of dairy milk. While most infants can digest lactose, many people begin to develop lactose intolerance, a reduced ability to digest lactose, as they age. A study by Sanjay Gandhi Post Graduate Institute of Medical Sciences concluded in 2015 that three out of four Indians are lactose intolerant. Medical experts say that the capacity to digest milk naturally decreases as we age, and vegan milk is thus healthier.

Veganism has thus outstretched the boundaries of vegetarianism, though a complete overhaul of dietary habits is a slow process. Bollywood mega stars like Aamir Khan, Shahid Kapoor, Virat Kohli and Alia Bhatt have been promoting and practicing vegan habits. Ritesh Deshmukh and Genelia D’souza are co-founders of Imagine Meats, a plant-based meat alternative brand. Virat Kohli and Anushka Sharma are now investors and brand ambassadors of the homegrown plant-based meat brand Blue Tribe.

The vegan trend might have initially been a fad, but it’s winning fresh converts who see the obvious advantages of making ethical choices, saving health, biodiversity and the planet.In India, bodies like the Plant Based Food Industry Association (PBFIA) are stressing on the bigger picture of securing a plant-forward future, creating a network within the plant-based ecosystem to connect organisations, food handlers, start-ups, investors and consumers.

In the FMCG sector, in cosmetics, personal care and hygiene, biodegradable cutlery, fashion brands, cleaning and cleansing products, and products for pet care, there are plenty of vegan choices that allow us a guilt-free life. Veganism is at the forefront of the sustainability battle, and the increasing demand for nutrition-dense plant-based solutions. It’s all about living a life of compassion, and healthy choices. It’s a personal choice, but the decision impacts us all. Given its vast array of benefits and the growing interest of consumers, veganism is going to be the next big market opportunity, on a scale similar to that of the IT sector. It’s ethical, it is bound to win the day.

ALSO READ-Vegan supplements for healthy lifestyle

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Asia News Community Health

South Asians Urged to Check Cancer Symptoms

South Asians urged to get life saving GP checks as data reveals more than 40% unaware of common abdominal and urological cancer symptoms

An NHS campaign backed by South Asian healthcare professionals is encouraging people with potential cancer symptoms to come forward for life saving checks. Despite abdominal and urological cancers making up nearly half of all cancer diagnoses in England, as well as two in five cancer deaths, new data reveals that most South Asians are less likely to recognise cancer symptoms, which could prevent them seeking help.

Cancers in the abdominal area include bowel, oesophageal, stomach, pancreatic, ovarian and uterine cancers, while urological cancers include prostate, kidney, and bladder cancers. Symptoms that could be possible signs of these cancers are persistent diarrhoea, prolonged discomfort in the tummy area or blood in your urine – even just once.

Even when symptoms such as persistent tummy troubles or diarrhoea are recognised, more than half of the South Asians surveyed said they would put off going to see their doctor due to feeling embarrassed. However, loved ones may play a crucial role to change this, as over 50% of South Asians were more likely to talk to their family and friends first if they were concerned about possible cancer symptoms.

“There is clearly a lot of work to be done in South Asian communities to increase awareness of cancer symptoms,” says Dr Anant Sachdev, CRUK GP and TVCA Clinical Lead Prevention & Early Diagnosis, who is backing the campaign. “If you notice your loved ones experiencing these symptoms, please urge them to contact their GP immediately and get checked out right away.”

The data by Censuswide found that awareness of a range of potential cancer symptoms was in each case considerably low among South Asians (42% on average), including:

  • Feeling bloated for three weeks or more (44% unaware)
  • Needing to pee urgently (43% unaware)
  • Diarrhoea for more than three weeks (40% unaware)

In addition, respondents were asked about bladder and bowel cancer specifically

  • Blood in pee or stools as symptoms of bladder and bowel cancers (43% unaware for both)

Most South Asians (81%) however did recognise tummy discomfort as a possible symptom of urological and abdominal cancers.

The ‘Help Us, Help You’ campaign comes as research shows many South Asians are conscious of wasting their doctor’s time.

To address this, South Asian healthcare professionals are coming together to back the campaign and to let the community know that the NHS is open and that people can access the health services they need when they need them.

“South Asians tend to put their family first, even above their own health. But going to see your GP when experiencing cancer symptoms is the best way to ensure you can be with your family for as long as possible,” says Dr Jyoti Soodi, GP and Clinical Director.

“Do not just rely on herbal remedies and prayer to treat your symptoms. If you see any unusual changes like unexplained tummy pain or diarrhoea that doesn’t go away for three weeks or more, or blood in your pee even once, go and see your GP immediately. It’s probably nothing serious but it could be a sign of cancer and finding it early makes it more treatable and can save your life.”

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Food Lite Blogs

Be wealthy with ‘healthy’ lifestyle

Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol…writes N. LOTHUNGBENI HUMTSOE

‘Healthy lifestyle’ a common phrase that has come under much scrutiny over the last couple years, has some of us checking our calorie count with every meal intake, and most of us aiming to achieve it, but never being able to. Despite alarming facts that reveal the sorry state of the Indian population’s heart health, and India accounting for approximately 60 per cent of the world’s heart diseases, it becomes an important consideration.

We know that hypertension, high cholesterol, diabetes, or obesity can impact our health negatively. These can be caused by our poor lifestyle choices. Our sedentary lifestyles have led to reduced levels of physical activity, coupled with the lack of moderation and imbalance in our food habits that include excess consumption of processed foods high in refined sugar, salt and high-in fat consisting of saturated and trans-fat. The key to minimising health risks is not as hard as you may think. Starting small and adopting simple dietary and lifestyle changes can help in maintaining overall heart health.

Simple Swaps to keep your heart healthy.(photo:IANSLIFE)

Choose granola bars over Indian dessert

We Indians have a sweet tooth and crave for something sweet with our meals, but most of the time we go overboard with the consumption of desserts which have excessive amount of sugar. Over consumption of sugar for long period of time accumulates as fat in the body causing weight gain. Even though sugar is part of our regular diet one needs to be mindful about the consumption pattern, portion sizes and should go for a snack which is more ideal.

Granola bars are a quick snack for those who need a power boost but make sure you use low amounts of sugar. Homemade granola bars can be made at home with oats, berries, edible seeds and dry fruits that are high sources of fibre and protein. Soluble fibre helps to reduce LDL levels i.e., bad cholesterol and blood pressure which will keep your heart healthy.

Swap fruit juices with whole fruits

Consuming whole fruits in the morning helps in better absorption of vitamins from the fruits. However, people choose the convenient option and consume fruit juices.

Natural and canned fruit juices are a concentrated sources of sugars without the benefit of fibre. Hence, it is advisable to include whole fruits as part of your breakfast, which have nutrients like fibre, vitamins, minerals, and phytonutrients. Seasonal fruits can be a good way to include fruits in your breakfast every day.

Choose blended oils over single seed oils

Our day-to-day cooking requires oil in almost all our meals, therefore choosing the right oil is a simple change for overall health. Though single seed oils like ground nut, soybean, canola etc. do have health benefits, they are not enough to provide the right balance of fatty acids which are recommended in our diet.

A healthier switch would be opting for multi-source oils, also known as blended oils. Blended oils with antioxidants have multiple benefits like providing nutrition from fats and improving immunity. It is prepared by combining two or more oils into one to obtain benefits of two oils in one. They are scientifically blended to provide good balance of MUFAs and PUFAs that help manage cholesterol.

Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol. Additionally, it has LOSORB technology which helps in absorbing lower quantities of oil during frying compared to other cooking oils. The oil is a blend of Rice Bran Oil which is rich in MUFA and Sunflower Oil which is rich in PUFA; and hence, gives you a good balance of MUFA and PUFA, which is beneficial for your heart health.

Lower sodium and saturated fat rich snack foods

The American Heart Association and Indian Council of Medical Research recommend ideal consumption of sodium to be no more than 2000 mg a day. Processed foods like chips, crackers or white bread as an evening snack has become a norm amongst adults these days and these foods are usually high in sodium and saturated fat. It is important to check nutritional labels before purchasing processed foods to assess the amount of sodium and saturated fat you are consuming. You can also opt for a healthy switch and consume foods like fruits, sprouts, oats, yogurt or millet based foods for snacks.

Swap fast food with healthy alternatives

Working professionals living sedentary lifestyles tend to depend on fast food to satisfy their hunger pangs. Fast food could have excess amounts of saturated fats, refined sugar and sodium, increasing the possibility of obesity, diabetes, hypertension and cholesterol imbalance.

5 dietary switches for a healthy lifestyle(ianslife)

To counter this, a simple habit of eating healthy alternatives like hummus wrap, savoury oatmeal, and millet dosas can be relished. Chickpeas, oats, millet flour and veggies have great source of plant-based protein and fiber which improves your good gut bacteria and have low glycemic Index that helps to control blood sugar levels. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are high in fibre, vitamins and minerals that promote overall health and heart health.

Maintaining a healthy lifestyle can seem overwhelming, especially with all the information out there. However, breaking down your health goals and making simple, easy changes to your everyday habits can help achieve a healthy lifestyle.

ALSO READ-Super fruits for magic health

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-Top News UK News

Nurses union announces strike; latest crisis for health service

A record 7.1 million people are waiting for treatment, with long delays for tests as well as routine and emergency care…reports Asian Lite News

With record waiting times, staff shortages, financial black holes and now a nurses strike over pay, the UK’s state-run National Health Service is facing an unprecedented crisis.

The walk-out by nurses next month heaps fresh misery on the much-loved but creaking institution, just as winter illnesses bite and as the country faces a prolonged recession.

Matthew Taylor, head of the NHS Confederation, which represents the service in England and Wales, said demand for frontline care is “sky-rocketing” .

“Waiting time standards are deteriorating despite the sterling efforts of NHS staff — and the winter months look to be very bleak and the busiest on record,” he said recently.

A record 7.1 million people are waiting for treatment, with long delays for tests as well as routine and emergency care.

Richard Sullivan, a cancer care specialist, said some 14,000 prostate cancer cases were “missing” due to a lack of diagnosis, with around one in 18 waiting more than a year.

“You shut down your health system… you are going to lead to a massive number of people with stage shifts, where their cancers become more advanced,” he added. Difficulty in replacing departing staff has deepened the crisis.

Record inflation has led to gloomy forecasts of a prolonged recession and cuts to public spending, potentially extending the crisis.

Sullivan, professor of cancer policy and global health at King’s College London, said the NHS was “burning hot for years” even before Covid placed extra burdens.

“Once you start overheating the motor and constantly burning it…you’re wearing it out,” he added.

“I think we’re in for a really rough ride over the next few years.”

Until the early 1990s, the UK spent around 5 percent of its GDP on the NHS, which is funded through a tax on earnings of employees, employers and the self-employed.

Buoyed by a strong economy during the late 1990s and early 2000s, the Labour government at the time almost doubled spending to 9.9 percent.

But it remained around that level following the 2008 financial crash as an incoming Tory-led government battled to reign in public debt, despite an ageing population.

Compared to its nearest European neighbours, the UK was seventh highest in terms of healthcare spending as a proportion of GDP in 2019.

Germany and France both spent around 11 percent.

The UK figure shot up to 12 percent during the pandemic, when NHS workers were hailed as heroes with weekly doorstep applause, but is now falling again.

As well as denting public finances, inflation has caused a wider cost-of-living crisis that has led to large-scale industrial action across multiple sectors.

One senior nurse at a London hospital, who gave her name only as Ameera, said the cost-of-living crisis had hit healthcare workers hard.

“I have no idea what to do, what my colleagues are going to do, they’re really struggling to feed their families, they’re having to use food banks,” she said.

The Royal College of Nursing says that nurses’ wages have fallen sharply in real terms over recent years. The most common grade for NHS, known as “Band 5”, accounts for about 42 percent of nurses in England and has a salary range of between £27,055 and £32,934.

Ameera warned that nurses were being dangerously overworked as the service struggles to replace departing staff due to more stringent immigration rules post-Brexit and a tight labour market.

NHS England currently needs to fill more than 130,000 jobs, including 12,000 hospital doctors and 47,000 nurses, preventing it from making inroads into reducing the Covid treatment backlog.

Nurses are trained to look after four patients on a shift, but have been asked in some cases to care for double that number, she added.

“We’ve only got one pair of eyes,” she said. “The mood amongst the nurses is just so low.”

ALSO READ-Rail strike in US may hit economy  

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Lifestyle Lite Blogs

Vegan supplements for healthy lifestyle

Those of you who are against the use of meat from animals will find such supplements unethical. hence having these natural plant-based supplements will make you feel more ethical
…writes N. LOTHUNGBENI HUMTSOE

In today’s world, there are numerous brands promising vitamins to help your well-being. Unfortunately, many of us must fulfill the RDA (Recommended Dietary Allowance) of vitamins and minerals solely through our diet. This could be because of an unbalanced diet, polluted food, more processed food, our lifestyles, or our systems’ inability to absorb optimal nutrients.

Whatever the cause, including supplements in our diet plans, is a practical method to ensure we consume optimal levels of nutrients every day. Vegan or plant-based supplements were once underappreciated. The times, however, have changed. People have become more aware of what they eat and understand the advantages of plant-based and vegan supplements over manufactured ones.

Let’s explore some significant advantages of plant-based supplements in detail shared by Seeemaa Budhraja, Dietician at Chicinutrix:

Better assimilation: As plant-based supplements come with naturally derived ingredients, they have better chances of getting absorbed in their natural form than synthetic ones. Also, they are more easily assimilated into the body. Hence Plant-based supplements are better absorbed by our bodies than synthetic ones.

A blessing for vegans: Vegetarians can’t consume non-vegetarian or synthetic supplements that might contain traces of animal meats, hence making these plant-based supplements a boon for vegans.

No side effects/ allergic reactions: Plant-based supplements are derived from natural sources and are free from preservatives, GMOs, artificial sugars, synthetic chemicals, etc., making them safe for consumption and hence less likely to cause allergies and side effects.

Boosts your immune system: Plant-based supplements support your immune system. Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals, and antioxidants in plants help keep your cells healthy and your body balanced so your immune system can function at its best.

Feels morally right: Those of you who are against the use of meat from animals will find such supplements unethical. hence having these natural plant-based supplements will make you feel more ethical

Naturally sourced: Plant-based supplements are natural supplements that are made with vitamins and minerals extracted from fruits and vegetables

Safer than synthetic: Supplements are available in capsule liquids, powder form, or fortified food. Based on the source, supplements can be synthetic or natural. Synthetic supplements may have chemical ingredients and a high range of preservatives to give them a decent shell life. Hence natural or plant-based supplements are a healthier choice.

Plant-based supplements offer more health benefits to your body, but like anything else, excess of anything is wrong. Too many supplements, in some cases, can cause chances of toxicity. Hence, it’s wise to consume the supplements in moderation.

ALSO READ-US  $1 mn to the first entrant who develops a vegan wool material

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Health Lite Blogs

Simple changes to make it better

Walking is a great form of exercise that moves every muscle in your body. chances are you feel fatigued through the day if you are looking for a lifestyle change…writes N. LOTHUNGBENI HUMTSOE

Staying fit and healthy is essential for living life to the fullest. But there are times when we all get sick, such as when the seasons change. But did you know that there are certain techniques to keep the sickness at bay regardless of many other circumstances? This can be accomplished by eating the correct foods.

Many factors contribute significantly to the prevention of illness. According to Dr. Rohini Patil, MBBS, and CEO of Nutracy Lifestyle, making the following adjustments in your life will help you avoid being sick as frequently.

Having 3 balanced meals a day: Skipping meals can become a huge mess for you if you are working throughout the day. The main function of the meals themselves is to sustain energy. A well-balanced diet will keep you energetic throughout the day. Include fruits, vegetables, whole grains, and calcium in your meals as these reduce your heart disease risk by maintaining blood pressure and calcium will keep your teeth and bones strong. You can get calcium from dark green vegetables like kale and broccoli.

Walking 30 mins every day:
Walking is a great form of exercise that moves every muscle in your body. chances are you feel fatigued through the day if you are looking for a lifestyle change. Walking helps in lowering cholesterol and blood pressure, which leads to heart diseases. It not only improves brain performance and productivity but also is a great way to destress. You don’t have to run or play, just walk for 30 minutes and you’ll see changes in your life. It helps you in strengthening bones and boosts muscles. Starting small with a daily walk is the best way to do so.

Hydrate Regularly: Water is a very essential mineral for the body. It is vital for sustaining a healthy body. It helps in regulating body temperature, keeps those joints well lubricated, prevents infections, and ensures your organs function optimally. Drink at least 2 liters of water every day. If you are not fam with plain water, add lemon, mint, and cucumber to it.

Prioritizing mental health: Numerous factors like heavy workloads, long shifts, lack of physical and psychological safety, lack of social support, and many more can be the reason behind your stress. These can have a negative impact on your health and lifestyle. Stress can increase your blood pressure, obesity, and heart disease. It also causes depression which will impact your health badly, so the best thing you can do is avoid stress. Taking stress won’t change anything, just relax and solve your problems calmly.

(IANSLIFE)

Good quality sleep: You might have heard that it’s necessary to take 8 hours of sleep every day but rather than just 8 hours of bad sleep get a good quality of sleep. Don’t compromise your sleep ever. Maintain a proper schedule or time and never have heavy meals at night. Proper sleep decreases the risk of heart ailments, depression, and obesity.

Nothing happens overnight, everything takes time. Making changes in your daily lifestyle can be tough for you but you have to be realistic. Good days and bad all are part of life, maybe sometimes you are very strong and sometimes you don’t even want to get up from bed. You need to stay on track and be consistent. Try with small changes and surely it’ll become your habit.

ALSO READ-Eat for healthy hair

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Lite Blogs

Eat for healthy hair

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can’t make these healthy fats, so you have to get them from food or supplements…writes Dr Blossom Kochhar

Hair care is the priority of most of us, we spend so much on getting the right hair products, spa visits, and hair care treatments to maintain our mane. But many times, we don’t get the desired results no matter how many treatments we get done, we might blame it on the salon but the real reason is you can’t have healthy hair until you take the right nourishment.

Although you can’t change some factors like age and genetics, one factor you likely have more control over is your diet. Including Vitamins, minerals, iron, proteins, omega fatty acids, and Zinc in our diet can have great results. So let us look at the foods which we should include in our diets to make our locks lustrous and healthy.

Protein for Healthy Hair

Eating adequate protein is important for hair growth because hair follicles are mostly made of protein, so it becomes imperative that we increase the intake of protein to make hair strong. If you are not consuming the right amount of protein then you might experience hair fall, and dry, and brittle hair.

Sources of Protein – eggs, chicken, fish, turkey, and dairy products.

Iron to prevent Hair loss

Getting too little iron can lead to hair loss, it is the most important mineral for hair. When iron levels (serum ferritin) fall below a certain point, you may experience anemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. So, it is really important that you include iron or iron supplements in your diet.

Sources of Iron – lentils, spinach, red meat, chicken, fish, broccoli, and salad greens.

Grow With Greek Yogurt

It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.

Salmon for Shine

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can’t make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.

Vitamin C to strengthen hair

Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. Vitamin C helps in the production of collagen which strengthens the capillaries that supply the hair shafts.

Sources of Vitamin C – blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes.

(Photo: IANSLIFE)

Avocados to avoid hair loss

Avocados are delicious, nutritious, and a great source of healthy fats. They are also an excellent source of vitamin E, which may support hair growth. One medium avocado (about 200 grams) provides 28 per cent of your daily vitamin E needs.

Like vitamin C, vitamin E is an antioxidant that helps prevent oxidative stress by neutralizing free radicals. Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles

Soybeans and beans for hair growth

Beans and Soybeans are great plant-based sources of protein, which is essential to hair growth. Beans are a good source of zinc, which aids the hair growth and repair cycle, whereas soybeans have spermidine which also promotes hair growth.

ALSO READ-The magic of parenting and character formation

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Health

It’s all for your spinal health

Taking short and frequent breaks can help in reducing both work-related mental stress, as well as the physical stress on our spines…writes DR. UMESH SRIKANTHA

Back pain today and especially lower back pain have become a chronic ailment in India. The disease is no longer limited to the elderly but is also increasing among the youth. Long working hours along with a sedentary lifestyle is putting too much strain on our spinal discs and back muscles and has highlighted the need for us to take steps and prevent any long-term complications.

Several reasons like sports injuries, excessive stress over flexible joints and congenital spinal problems can cause chronic back pain among children and teenagers. Additionally, substance abuse too can cause adolescents to experience back pain. According to several recent studies, it has been found that adolescents who smoke cigarettes, drink alcohol and are suffering from mental health conditions like depression and anxiety are likely to suffer from back pain more frequently. For instance, 14-15-year-olds who consume alcohol and smoke tobacco experience back pain more than once a week than those who rarely or never had pain.

This combination of back pain along with unhealthy habits also creates long-term complications in adulthood. The use of toxic substances in early adolescence increases the risk of substance abuse and mental health problems in adulthood and makes the developing brain more susceptible to the negative influences of these substances which also has consequences on our spine.

Chronically poor posture during adolescence in rare cases can stretch the ligaments and can give rise to curved or slightly humped back called kyphosis. In a few cases, back pain can also indicate the emergence of unrelated problems to the spine such as Kidney problems that can cause lower back pain problems on either side of the spine. In certain rare cases, back pain can also be caused by a tumour. Therefore, on this world spine day, we share a few tips that can help you maintain spinal health and can prevent back pain.

Maintain a good posture


People who work long hours on their computers usually slouch a lot which puts pressure on their back muscles, spine and neck and causes pain. Similarly, the ones who are on their mobile phones, often lie on their stomachs with their necks arched upwards which can lead to spine damage. Hence, maintaining an upright posture in alignment with the neck and the lower back and following the correct desktop monitor or laptop level can prevent damage to their spines.

Taking short breaks

Taking short and frequent breaks can help in reducing both work-related mental stress, as well as the physical stress on our spines. Sitting in one position for extended hours is unhealthy and can worsen back pain. Thus, movement while working for longer periods is recommended as it can strengthen the muscles and nerves.

Exercise

Our sedentary jobs weaken our trunk, core and lumbar muscles, and spine and cause back pain. Exercises like partial crunches, bridge, hamstring stretches, knee-to-chest, cat stretch, and shoulder and neck rolls can help restore the fluidity of our muscles, joints, and spinal discs and can alleviate the pain.

Regular brisk walking too is an easy-to-do and effective way to relieve back and spine pain. Walking and exercising can also help in reducing weight, increasing blood flow to the muscles of the spine and raising the oxygen and nutrient levels in the blood which rejuvenates the muscles and relieves pain.

Back Pain, a global burden.

Adopting a balanced diet

Avoid fatty foods and consuming plenty of water can also help you avoid back and spine problems. Consuming low-fat, calcium and protein-rich diets that are filled with essential minerals can help you in keeping your weight in check and can reduce the overall pressure on your spine.

Our spine is a marvel of engineering that consists of a series of vertebrae which extend from the skull to the small back, enclosing the spinal cord and providing support for our thorax and abdomen. It comprises basic structures such as vertebrae, disks, cervical spine, thoracic spine, lumbar spine and coccyx which are held erect to provide balance to our body. Living in constant pain for a longer period can have a debilitating impact on the quality of life for many patients. Even the simple daily chores will seem like a huge task When the pain becomes persistent even after months of conventional treatments. So, let us pledge this world spine day, that we will take care of our spine and take steps that can help us in leading a healthy life.

ALSO READ-Health tips to have a guilt free Diwali

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Health tips to have a guilt free Diwali

Incorporate rice porridge in your meal planning -Kanji from South India, or Khichdi, comfort food for most Indians made from rice and lentils…reports Asian Lite News

People are worried about how to combine their overindulgent lifestyle with wanting to keep a healthy body and mind as we return to physically interacting during the holiday season. The doctors at CGH Earth Wellness centers have created a useful list of easy, at-home suggestions that one can use before and after Diwali. Following Diwali, a comprehensive 7-15-day Panchakarma (Detoxification) programme is advised to get rid of toxins and boost the immune system for well being and health.

Doctors at CGH Earth Experience Wellness said “Diwali marks the beginning of a new year as per the Hindu calendar. It is the ideal time to renew yourself, a fresh new start, a new beginning of a new journey to good health. We recommend taking an Ayurveda Detox and Cleanse to correct the imbalances in your body and arrest the onset of any diseases. This is the best Diwali gift you can give yourself or your dear ones.”

Ayurvedic guidelines for healthy eating habits:

. Eat on time, 2 or 3 times a day: If you are not hungry, eat only a light meal. Keep a 4-6 hour gap between main meals: In between the main meals, if you feel hungry, you can have a few nuts, fruits or salads,and fruit/vegetable juices, only if you are hungry. This will ensure that your metabolism works efficiently and provides the correct nourishment to your body.

. Use fresh/organic turmeric powder and black pepper to spice up your cooking

Incorporate rice porridge in your meal planning -Kanji from South India, or Khichdi, comfort food for most Indians made from rice and lentils.

. Drink 1 glass of lime juice mixed with room temperature water- Avoid cold water or ice cubes. You can sweeten it with organic Jagger or honey instead of sugar.

. Drink golden milk- Add a pinch of organic turmeric powder to warm (not hot) milk at bedtime which can be sweetened with organic honey.

. Avoid cold, frozen, half cooked & deep-fried foods as much as possible

. Avoid food prepared with maida – refined or all-purpose flour: Avoid white bread, buns, rusk, parottas, bakery items, and other varieties of refined flour.

.Eat 1-2 Indian gooseberries (amla) every day: However, avoid eating raw food during infection in the body

. Drinking Ayurvedic herbal tea during the day – Recipe in annexure

. Food, exercise, and sleep are the three pillars of health. So please make sure that you eat healthily and get enough exercise and health.

Ayurveda herbal tea recipe

Tea can be made with one of the following spices or herbs:

. Dry toasted coriander seeds

. Crushed dry ginger

. Cinnamon

. Liquorice stick

. Tulsi leaves

Method

. For 1 liter of water, take 10 to 15 tulsi leaves, 5 to 6 slices of crushed ginger (10 gms), or 10 gms of dry cinnamon stick, or coriander seeds.

. Boil water with one of these ingredients. Take 1 1/2 liter of water and reduce it to 1 liter. Strain the water and store the herbal drink in a thermos. Drink 1/2 glass every hour.

. A great combination for herbal tea is a few freshly picked tulsi leaves with 1/2 inch crushed ginger and 1/2 inch licorice stick.

Health tips as per Ayurvedic principles for a guilt-free Diwali.(Photo: IANSLIFE)

Check into one of the personalised preventive and therapeutic programmes available at CGHEarth Experience Wellnesscenters, which are recognised for providing real Ayurveda and Naturopathy in stunning and opulent settings. Regular detoxification is a crucial component of these treatments because it aids in the body’s reset and balance restoration.

CGH Earth Ayurveda a part of the wellness wing of CGH Earth offers an inclusive approach to healthy living and healing based on traditional and authentic Ayurveda principles. Take a Shodhana program starting 14 days at Kalari Rasayana in Southern Kerala, nestled in verdant nature surrounded by thick coconut groves and mini floating islands for optimum results. Or book yourself a full Panchakarma for 21 days at Kalari Kovlikam in North Kerala, a 200-year-old palace where history meets tranquility and see how your body and mind transform.

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