Five Reasons Why You Need To Diversify Your Meals; How To Add Diverse Foods To Your Plate?

Having a diverse range of food items in your daily diet plan is key to leading a healthy lifestyle. Bringing diversity to your plate can provide you with better nourishment which is essential in enhancing your overall body health. Considering today’s world, all our meals should be rich in carbohydrates, proteins, healthy fats, vitamins, and minerals. For that one must ensure that the daily meal contains a wide variety of food items. These different groups of food items will provide your body with energy, help build muscles, and keep all the infections away. Apart from the nutritional value, a diverse meal also adds colours and flavours to your overall diet.

Why Should You Diversify Your Plate?

There are multiple reasons why one should diversify their plate and add different food items. They include –

Nutritional Needs

A balanced meal ensures your body gets the right amount of vitamins, minerals, antioxidants, and healthy fats.

Fight Chronic Diseases

A wide variety of food items on your plate can also help prevent several lifestyle diseases which include Type 2 Diabetes and cardiovascular disease.

Healthy Immune System

A diverse plate goes a long way in improving your body’s overall immune system by providing it with the required nutrients.

Maintaining Body Functions

A wider selection of food items also helps you maintain your energy levels. It ensures your body functions normally throughout the day.

Strengthening Bones And Muscles

A balanced diet is crucial in strengthening your body. The wide variety of nutrients will make your bones, muscles, teeth, skin, and eyes stronger.

How To Diversify Your Plate?

Here are some ways you can diversify your plate to improve the overall nutrition balance in your meals.

Add Seasonal And Local Produce

You must include seasonal and fresh food items in your diet. Adding a mix of vegetables such as spinach, carrots, and broccoli will provide you with a range of vitamins, minerals, and antioxidants.

Proteins Are Necessary

Proteins are essential for tissue growth and repair in your body. Instead of just stuffing your meals with meat, try adding alternative sources such as eggs, tofu, chickpeas, and soya.

Healthy Fats Are Important

Apart from adding taste and fullness, healthy fats also carry a ton of nutritional value. Ensure that your plate has food items rich in Omega-3 and other fatty acids. They can be found in olive oil, nuts, and seeds.

Spices Provide Added Nutrition

Experimenting with herbs and spices can help maximize the taste and flavour of your dishes. Fresh herbs and spices such as rosemary provide your body with antioxidants whereas turmeric is known for its anti-inflammatory properties.

Honey On Empty Stomach: 5 Amazing Health Benefits of Eating Honey Daily In the Morning

Honey On Empty Stomach Health Benefits: Honey is a natural sweetener celebrated for its rich flavor, nutritional content, and numerous health benefits. A 100-gram serving of honey provides approximately 304 calories, primarily from carbohydrates, including natural sugars like fructose and glucose, which make it a quick and sustained energy source. While honey contains negligible protein and no fat, it offers trace amounts of essential vitamins such as vitamin C and B vitamins, along with minerals like potassium, calcium, magnesium, and iron. Additionally, honey is packed with antioxidants, including flavonoids and phenolic acids, which help combat oxidative stress and support overall health.

But, have you ever thought, about what may happen inside your body when you consume honey first thing in the morning? As per Ayurveda, eating honey on an empty stomach is a time-honoured tradition embraced by many cultures around the world. In this article, we look deeper into these health benefits and understand why you must add honey to your morning diet routine, especially during the winter.

5 Incredible Benefits of Eating Honey on an Empty Stomach Every Morning

Planning to add honey to your daily morning diet routine? Check out these amazing health benefits first:

Boosts Immunity

One of the standout advantages of having honey on an empty stomach is its amazing ability to enhance your immune system. Packed with antioxidants, honey fights off harmful free radicals in the body. These antioxidants play a crucial role in boosting your immune response, making colds and flu less likely. By regularly including honey in your diet, you're equipping your body with the support it needs to fend off infections, leading to overall better health.

Aids Digestion

Honey also works wonders for your digestive health. When you consume it in the morning, honey kickstarts your digestive system. Acting as a natural prebiotic, it promotes the growth of beneficial bacteria in your gut, which is vital for a healthy digestive tract. Additionally, honey can soothe the stomach lining, alleviating issues like acidity and indigestion. So, starting your day with honey can pave the way for a healthier tummy.

Enhances Skin Health

Adding honey to your morning routine can do great things for your skin. Known for its moisturizing qualities, honey helps keep your skin hydrated and radiant. Its antibacterial properties prevent acne and various skin issues. When taken on an empty stomach, honey can contribute to a clearer complexion and help reduce the effects of aging, thanks to its nutrient-rich composition. In this way, honey serves as both a tasty treat and a natural beauty booster.

Provides Energy

If you are in need of a natural energy lift, honey is a fantastic option. It is packed with natural sugars, including fructose and glucose, which can provide a quick burst of energy. Consuming honey before breakfast can jumpstart your metabolism and equip you with the energy needed to tackle the day ahead. This is especially beneficial for athletes or anyone leading an active lifestyle, as honey offers a healthier alternative to sugary energy drinks.

Promotes Weight Loss

Finally, honey can support your weight loss goals. When enjoyed in moderation, honey can help stabilize blood sugar levels and curb cravings for unhealthy foods. Its natural sweetness satisfies sugar desires without the empty calories found in refined sugars. Plus, honey can rev up your metabolism, assisting your body in burning fat. By including honey in your morning routine, you may find it an effective ally in your weight loss journey.

Right Way To Consume Honey On Empty Stomach Daily

Integrating honey into your daily life is both easy and versatile. You might mix it with warm water or herbal tea for a comforting drink that also aids digestion. Another option is to combine honey with lemon juice to create a refreshing detox beverage. Honey can also be drizzled over oatmeal, yogurt, or whole-grain toast for a delightful breakfast. The choices are limitless, making it simple to reap the health benefits of honey every morning.

Health Benefits Of Ghee With Warm Water

Ghee, also known as clarified butter, is a traditional fat made by simmering butter to remove water and milk solids, leaving behind a golden, aromatic fat. It is widely used in Indian cuisine and Ayurveda for its rich flavour and therapeutic properties. Ghee is highly nutritious, containing fat-soluble vitamins like A, D, E, and K, along with essential fatty acids. Its healthiness depends on portion size and dietary context. In moderation, ghee can provide energy, support digestion, and enhance nutrient absorption. Consuming it with warm water can improve digestion and act as a mild detoxifier, benefiting overall gut health. In this article, we discuss in detail how consuming ghee with warm water can provide amazing health benefits and how these benefits occur.

Here's how consuming ghee with warm water can boost your health

1. Aids digestion

Ghee contains butyric acid, a short-chain fatty acid that promotes a healthy gut lining and supports digestive enzyme production. When consumed with warm water, it soothes the digestive tract, aiding in smoother digestion and preventing constipation.

2. Promotes detoxification

Ghee with warm water acts as a natural detoxifier. The combination helps flush out toxins (Ama) from the digestive system, cleansing the gut and enhancing metabolic functions.

3. Boosts metabolism

The healthy fats in ghee provide a quick energy source, which, when paired with warm water, kickstarts the metabolism. This combination can improve fat utilisation and support weight management.

4. Improves skin health

Rich in antioxidants and vitamin E, ghee enhances skin elasticity and hydration. Consuming it with warm water supports toxin elimination, indirectly benefiting skin health by reducing acne and dullness.

5. Strengthens immunity

Ghee's butyric acid supports gut health, which is closely linked to a robust immune system. Its nutrient profile, combined with warm water, fosters a balanced gut microbiome, bolstering immunity.

6. Balances hormones

Ghee contains healthy fats necessary for hormone synthesis. Drinking it with warm water can support hormonal balance, particularly during menstruation, menopause, or stress-induced imbalances.

7. Relieves constipation

The lubricating properties of ghee soften stools and enhance bowel movements. Warm water further aids this process by hydrating the digestive system, offering quick relief from constipation.

8. Supports joint health

Ghee is an excellent source of healthy fats that nourish connective tissues and reduce inflammation. Combined with warm water, it helps maintain joint flexibility and may alleviate arthritis symptoms.

9. Enhances cognitive function

In Ayurveda, ghee is regarded as brain food. Its healthy fats support brain function, memory, and focus. Drinking it with warm water ensures better absorption, providing mental clarity and energy.

10. Aids weight loss

Though high in calories, ghee can assist in weight loss when consumed in moderation. The combination of ghee with warm water promotes fat metabolism and curbs cravings, making it a beneficial addition to a weight management routine.

Add ghee and warm water to your diet today to achieve these amazing health benefits.

Breaking Barriers: Overcoming Male Infertility Challenges Caused by Diabetes

 Diabetes, a chronic condition often associated with high blood sugar, affects various aspects of health beyond the commonly known complications. One area significantly impacted, yet less discussed, is male fertility. For men, diabetes can interfere with reproductive health, particularly with sperm quality, hormone levels, and overall fertility potential. However, with targeted lifestyle changes, advanced medical interventions, and a proactive approach to health, men with diabetes can overcome these challenges and improve their chances of conception. Dr. Prinka Bajaj, Senior Consultant Fertility Specialist, Oasis Fertility shares all you need to know:

Understanding the Link Between Diabetes and Male Infertility

Diabetes, especially when not well-managed, can lead to hormonal imbalances that reduce levels of testosterone, the primary male hormone responsible for sperm production and libido. Additionally, elevated blood sugar levels can cause oxidative stress, a condition in which harmful free radicals damage cells, including sperm cells. This oxidative damage can affect sperm DNA integrity, motility (how well sperm move), and morphology (sperm shape), all of which are crucial for fertilization. Studies have shown that men with diabetes are at a higher risk for erectile dysfunction, premature ejaculation and retrograde ejaculation, a condition where sperm moves backward into the bladder instead of exiting through the urethra.

Breaking Down Barriers with Lifestyle Adjustments

Lifestyle adjustments can play a transformative role in managing diabetes-related infertility. A nutrient-rich diet, regular physical activity, and a balanced sleep routine not only help regulate blood sugar but also support hormonal balance and reduce oxidative stress. Foods high in antioxidants, such as leafy greens, berries, and nuts, can help combat oxidative damage, while regular exercise promotes blood flow, benefiting both general health and reproductive function.

While infertility is often considered a female issue, it affects men and women nearly equally. Studies suggest that approximately 10 to 20 per cent of couples worldwide struggle with infertility, with about 10 per cent of men having issues related to sperm production or health. Maintaining a healthy weight is another crucial factor, as obesity, often linked with type 2 diabetes, can worsen hormonal imbalances and reduce testosterone levels. A combination of resistance training and aerobic exercises, even for as little as 30 minutes a day, can help regulate weight and boost both physical and mental well-being, essential for healthy fertility.

Medical Advances for Male Fertility

For men facing significant challenges, medical advancements offer hope. Fertility specialists can recommend targeted treatments like hormone therapy to correct hormonal imbalances or antioxidants to reduce oxidative stress. In more severe cases, assisted reproductive technologies (ART), such as in vitro fertilization (IVF) or intracytoplasmic sperm injection (ICSI), can be used to enhance the chances of conception. ICSI, which involves injecting a single sperm directly into an egg, is particularly useful for cases where sperm motility, morphology or count is low due to diabetes-related factors. Advanced sperm selection methods like Microfluidics or MACS can help select the sperm with lesser DNA fragmentation.

Embracing a Proactive Approach to Reproductive Health

Overcoming male infertility related to diabetes requires a proactive, multifaceted approach. Regular check-ups, blood sugar monitoring, and consultations with endocrinologists and fertility specialists allow men to address health issues early, making it easier to maintain control over their condition. Managing diabetes is not just about reducing blood sugar; it’s about embracing a lifestyle that supports overall health, including reproductive health.

While diabetes presents unique challenges for male fertility, these challenges are surmountable. With a commitment to health, support from medical professionals, and the integration of fertility-friendly lifestyle habits, men with diabetes can break through barriers and achieve their family-building goals. Empowerment through knowledge and action can transform diabetes from an obstacle into a manageable aspect of a fulfilling reproductive journey.

Rising Incidence of Fatty Liver Disease in India: Causes and Solutions

The increasing prevalence of fatty liver disease among Indians can be attributed to a combination of lifestyle changes, dietary habits, and genetic factors.

Dr. Shubha I. Vivekan, Consultant Gastroenterologist, Hepatologist, and Interventional Endoscopist, Apollo Clinic, Anna Nagar, Chennai shares the key contributors to this growing health concern:

• Dietary Changes and the Consumption of Processed FoodsShift towards unhealthy eating habits: Over recent years, the Indian diet has shifted towards higher consumption of refined sugars, unhealthy fats, and processed foods. These foods are often calorie-dense and nutritionally poor, contributing to weight gain and metabolic disturbances that increase the risk of non-alcoholic fatty liver disease (NAFLD).Decline of traditional diets: A traditional Indian diet, rich in vegetables, fiber, and natural spices, is becoming less common, especially in urban areas. The increasing availability of fast food, sugary snacks, and sugary drinks is driving this change.
• Sedentary LifestyleLack of physical activity: A significant rise in desk jobs and screen time has led to reduced physical activity, contributing to weight gain and insulin resistance. This sedentary lifestyle is a major risk factor for metabolic syndrome, a condition often linked with fatty liver disease.
• Obesity and OverweightGrowing obesity rates: Obesity is becoming more prevalent in India, particularly in urban areas. Excess weight, especially abdominal fat, is a key risk factor for NAFLD. Abdominal fat is strongly associated with insulin resistance, leading to the accumulation of fat in the liver.
• Genetic and Ethnic PredispositionGenetic factors: South Asians, including Indians, are genetically predisposed to store fat around the abdomen and internal organs, even at lower body weights. This predisposition increases the risk of metabolic disorders, making Indians more vulnerable to fatty liver disease compared to other ethnic groups.
• Rise in Type 2 Diabetes and Metabolic SyndromeDiabetes epidemic: India has one of the highest rates of type 2 diabetes globally. Both diabetes and insulin resistance are closely linked with the development of NAFLD. The increasing prevalence of these conditions in India is contributing to the rise in fatty liver disease.
• Alcohol ConsumptionIncreased alcohol-related liver issues: While NAFLD itself is not caused by alcohol, alcohol-related fatty liver disease is becoming more common due to the rising consumption of alcohol in some regions. Both NAFLD and alcohol-related fatty liver disease can lead to severe liver damage over time if left untreated.
• Lack of Awareness and Delayed DiagnosisSilent progression: Fatty liver disease often shows no symptoms in its early stages, leading many individuals to remain unaware of their condition. Without regular screening, the disease can progress to more serious stages, such as non-alcoholic steatohepatitis (NASH) or even cirrhosis.

Addressing the Issue

1. To address the growing burden of fatty liver disease in India, there is an urgent need for public health initiatives that promote:
2. balanced diet rich in fiber, vegetables, and healthy fats.
3. Regular physical activity to combat sedentary lifestyles.
4. Increased awareness about the risks associated with obesity, diabetes, and fatty liver disease.
5. Routine screening to ensure early diagnosis and intervention.

With the right steps, it is possible to curb the rising incidence of fatty liver disease and its associated health complications in India.

Types Of Headaches: Symptoms, Causes, & Treatments

A headache is a pain or discomfort in the head or upper neck region, often arising from various factors such as tension, inflammation, or neurological issues. Headaches can range from mild to severe and may be localised or widespread. Different types of headaches exist, each with distinct causes, symptoms, and treatments. They can stem from stress, dehydration, lack of sleep, or underlying health conditions. Proper diagnosis is essential for effective treatment, which may include lifestyle changes, medication, or specific therapies. Keep reading as we share different kinds of headaches, common causes and treatments for headaches.

Common kinds of headaches

1. Tension headache

Tension headaches are the most common type, often caused by stress, poor posture, or muscle strain. Symptoms include a dull, aching pain across the forehead, temples, or the back of the head and neck. Treatment involves over-the-counter pain relievers, relaxation techniques, and ergonomic adjustments to reduce muscle tension.

2. Migraine

Migraines are intense headaches accompanied by throbbing pain, sensitivity to light and sound, nausea, and sometimes visual disturbances (aura). Triggers include hormonal changes, certain foods, or environmental factors. Treatment includes prescription medications such as triptans, lifestyle changes, and avoiding known triggers.

3. Cluster headache

Cluster headaches are severe, recurring headaches that occur in cyclical patterns or "clusters." They cause intense, burning pain around one eye and may be accompanied by redness, tearing, or nasal congestion. Treatments include oxygen therapy, triptans, or preventive medications like verapamil.

4. Sinus headache

Sinus headaches occur due to sinus infections or inflammation, causing pain in the forehead, cheeks, or around the nose. Symptoms often include nasal congestion and a feeling of pressure. Treating the underlying sinus condition, such as with decongestants or antibiotics, typically alleviates the headache.

5. Rebound headache

Rebound headaches result from overuse of pain medications, leading to a cycle of worsening headaches. Symptoms mimic tension or migraine headaches. Treatment involves discontinuing the overused medication under medical supervision and adopting preventive strategies.

Causes

1. Stress and Anxiety: Tension headaches often result from prolonged stress or anxiety.
2. Dehydration: Insufficient water intake can trigger headaches.
3. Poor Sleep: Sleep deprivation or irregular sleep patterns can cause migraines or tension headaches.
4. Dietary Triggers: Caffeine, alcohol, processed foods, or skipping meals can provoke headaches.
5. Hormonal Changes: Fluctuations in hormones, such as during menstruation, pregnancy, or menopause, can lead to migraines.
6. Environmental Factors: Bright lights, strong odours, or loud noises may trigger headaches, especially migraines.

Treatments

• Medication: Over-the-counter drugs (ibuprofen, acetaminophen) for mild headaches, and prescription medications (triptans, ergotamines) for migraines or cluster headaches.
• Hydration: Drinking adequate water to prevent dehydration-induced headaches.
• Relaxation Techniques: Meditation, yoga, or breathing exercises to alleviate tension headaches.
• Dietary Adjustments: Identifying and avoiding triggers like caffeine, alcohol, or certain foods.
• Therapies: Physical therapy, acupuncture, or chiropractic adjustments for tension-related headaches.
• Preventive Medications: Beta-blockers, antidepressants, or anti-seizure drugs for chronic headaches.

Understanding the type and cause of a headache is crucial for effective treatment, as the approach can vary significantly based on its nature.

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फिंगर क्लबिंग क्या है

'क्लब्ड फिंगर्स' का मतलब उंगलियों के सिरे यानी ऊपरी हिस्से के दिखने के तरीके. अगर उंगलियां आपस में जुड़ी हैं या उनके सिरे उभरे हुए होते हैं या गर्म हैं या फिर उनका रंग उतर गया है या फिर नाखून भी नीचे की ओर मुड़ गए हैं तो सावधान हो जाना चाहिए. क्योंकि ये बदलाव फेफड़ों या हार्ट की गंभीर बीमारियों का संकेत दे सकता है. इसलिए इसे नजरअंदाज नहीं करना चाहिए.

उंगलियां कब क्या संकेत देती हैं

डॉ. अहमद कहते हैं कि कई हार्ट कंडीशन की वजह से उंगलियां आपस में जुड़ी हुई दिखाई देती हैं. इसके कुछ कुछ गंभीर कारण भी हो सकते हैं. इनमें लंग्स कैंसर, ब्रोन्किइक्टेसिस, सिस्टिक फाइब्रोसिस या फेफड़े का फोड़ा हो सकता है. इसलिए सावधान हो जाना चाहिए. ऐसे संकेत दिखते ही तुरंत किसी अच्छे डॉक्टर के पास जाकर जांच करानी चाहिए.

आपस में जुड़ी उंगलियों का टेस्ट कैसे करें

डॉ. अहमद कहते हैं कि अपनी दोनों तर्जनी उंगलियों (Index Fingers) को एक साथ इस तरह लाएं कि दोनों नाखून छू रहे हों. यह वैसा ही है जैसे आप अपनी उंगलियों से हार्ट का साइन बना रहे हैं. दोनों नाखूनों के आधार पर एक छोटी सी विंडो होनी चाहिए.  डॉ. अहमद कहते हैं कि अगर ापको लगता है कि आपकी फिंगर्स क्लब हो गई हैं तो आपको डॉक्टर के पास जाकर जांच करानी चाहिए. ताकि किसी भी गंभीर समस्या का समय से पहले ही पता लगाया जा सके.

Disclaimer: खबर में दी गई कुछ जानकारी मीडिया रिपोर्ट्स पर आधारित है. आप किसी भी सुझाव को अमल में लाने से पहले संबंधित विशेषज्ञ से सलाह जरूर लें.