Jump rope is an easy and flexible cardio exercise that offers a host of muscular and cardiovascular benefits. The exercise can find a place in any kind of fitness routine due to its accessible nature. It requires minimal equipment and has an easy learning curve. Once you get the hang of the exercise, you can vary its intensity and even add additional movement to focus on specific muscle groups.

This blog will teach you how to jump rope.

How to skip rope?

Rope skipping is easy to pick up. In fact, chances are you used to do this exercise as a child. Once you’ve selected the appropriate jump rope, it’s time to find your pace. Here’s how to skip rope for beginners:

1. The most important step is to narrow down the right space. Make sure your environment is clear of all obstacles within your radius. Importantly, you have to consider vertical space when selecting your environment. Since the rope will be looped upward, you want to make sure your ceiling isn’t too low. If this isn’t possible, you may want to begin skipping outdoors.
2. Once you have the right space, assume appropriate form. Stand with your feet shoulder-width apart (or less, if you’re uncomfortable). Keep your knees a little bent, back straight and hands by your hips. Your movement should come from the wrist!
3. Start by bouncing up and down on the balls of your feet. Go slow and find your rhythm. Make adjustments if you feel discomfort. Try keeping your elbows close to your body.
4. For the first few swings, just swing the rope over your head and stop before your toes before making a small, halting jump. You can also practice something known as a Toe Catch: bring the rope over your head, catch it under your toes and roll it under your feet and release it out back.
5. Slowly increase your speed as you get comfortable. Make changes as you grow more confident and find what feels the best!

Conclusion

With a few hours of practice, you’ll be sure to master the essentials of jump rope. Remember that the appeal of the exercise lies in its flexibility and accessibility to all age groups, so keep making adjustments to your routine.

To fully leverage the benefits of this workout, remember to incorporate it into a larger routine. It is also important to have a balanced diet and opt for regular medical check-ups. Health insurance plans can provide access to appropriate healthcare and cover treatment costs in the event of an emergency or otherwise. This can be advantageous for older adults, with senior citizen health insurance offering tailored benefits.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Jump rope is an accessible and easy form of exercise. Simple to implement as part of a routine, jumping rope reinforces key muscle groups, steadily elevates heart rate and has even been found to decrease feelings of anxiety. Jump rope can also be modified based on what kind of athlete you are or what you’re hoping to get out of it. This simple cardio exercise has flexible pacing, strength and movement. This blog will elaborate on the jump rope benefits.

Benefits of skipping rope

Skipping rope has long been used as a cardio exercise, meaning a lot of its benefits involve the heart and muscular system. Some primary skipping rope benefits are:

• Boosts heart health: Cardiovascular diseases are some of the most common yet debilitating issues. No matter the intensity of your rope skipping, you’re getting some beneficial anaerobic exercise that increases your heart rate and lowers blood pressure. Rope skipping has also been found to raise the ceiling for oxygen consumption.
• Tune motor skills: Jump rope requires hand-eye coordination. Because the body makes small, quick movements and engages multiple areas, the exercise steadily improves balance, stability, and motor skills.
• Increases bone density and supports joints: Regular skipping has been found to increase bone mineral density and reinforce joints. This makes the exercise particularly beneficial for perimenopausal individuals who are at risk of conditions such as osteoporosis.
• Increases running speed: Cardio exercises like jump rope can steadily increase the body’s capacity to reach high speeds, making you agile.
• Ease neurological distress: Sustained, repetitive exercises like rope skipping can help ease anxiety by increasing the likelihood of tryptophan—the precursor to serotonin, the "happiness hormone"—crossing the blood-brain barrier.

Conclusion

Jump rope can offer practitioners various benefits, acting as a touch-off point for greater wellness. Consider incorporating the exercise into a larger exercise routine. Remember to supplement your exercise with a nutrient-rich diet and regular health consultations. A health insurance policy can also safeguard your health by allowing access to quality and affordable healthcare. If you identify a greater risk for certain conditions, you can also consider critical illness insurance. This can help cover the sudden onset and subsequent treatment of serious illnesses.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

RLS is a neurological condition that causes the patient to compulsively move their legs, at the risk of uncomfortable sensations, including itching, aching, throbbing or crawling. RLS is typically diagnosed with a thorough medical review, and treatment is typically set up to address individual symptoms and elevate the patient’s quality of life.

Treatment of RLS

Although there is no specific “cure” for RLS, treatment of the condition is primarily focused on lifestyle changes and the addressal of symptoms. The following are some typical RLS treatments:

• Avoid stimulating agents: Patients are advised to completely cut out stimulants like caffeine or nicotine to avoid exacerbating the neurological symptoms.
• Leg exercises: Setting up a routine for leg stretching and flexing can provide the brain temporary relief. However, medical practioners caution patients against high-intensity workouts before bedtime as this can worsen nightime symptms.
• Devise a care routine: Hot and cold packs are often used as RLS therapy, especially in the midst of an episode. Experiment and see what works for you to craft a tailored care routine. This can be calming baths, massages, yoga or tai chi.
• Medications: Depending on the nature of a patient’s RLS, appropriate medication can be prescribed as part of treatment. Since the condition can be triggered by dopamine receptor issues or an iron deficiency, corresponding supplements can provide relief.
• Alternative therapy: Foot wrapping, compression therapy and mild electric stimulation can counteract most of the typical symptoms of RLS.

Conclusion

With conditions like RLS, what works for one patient may not do much for another. It is necessary to make lifestyle changes, seek prescriptions and use alternate therapies to build a routine that you know provides the best relief.
However, it is always advisable to work under the guidance of a professional and seek consults at regular intervals. Health insurance can also provide access to the necessary healthcare while covering the long-term associated costs. Look for an individual health insurance plan that suits your requirements.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Restless Leg Syndrome is a typically rare neurological condition that manifests as an overwhelming urge to move the legs, hence the name. The condition is very uncomfortable for the patient, causing itching, crawling or even pulsing sensations in the legs. The syndrome’s effects are particularly exacerbated at nighttime or when a person is at rest.

This blog will elaborate on the symptoms of the condition.

Symptoms of RLS

The syndrome becomes increasingly debilitating as the patient ages, underscoring the need for early identification and intervention. The following are some commonly observed symptoms of RLS:

• Overwhelming urge to move the legs: RLS begins with an urge to move the legs. While many individuals have compulsive leg shaking habits, RLS compels the patient to move, with their brain rewarding them by alleviating the extremely uncomfortable feeling.
• Discomfort around the legs at periods of rest: If you’re beginning to notice the urge to move your legs, pay attention to timing. RLS flares up during periods of rest or at night-time, when the body tends to be idle. The syndrome may also cause twitching in the legs at night.
• Uncomfortable sensations: Restless Leg Syndrome is distinct because it causes the patient to feel itching, crawling, pulling, electric, throbbing or aching sensations in their legs in addition to compulsive movement.
• Distinct relief when moving the legs: Because the condition is neurological, the brain generates feelings of extreme relief when the patient moves their legs.

Conclusion

Also called Willis-Ekbom disease, Restless Leg Syndrome may manifest in an individual for a variety of reasons, including genetic. Although the condition has no known cure, targeted treatment of the RLS symptoms can elevate a patient’s quality of life.
A tailored medical insurance plan can help patients access necessary treatment while offering financial coverage for the same. Patients may also review the details of their health insurance for family to access quality healthcare while ensuring affordability.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

If you have an urge to move your leg as soon as it comes to a resting position, you may have a condition called restless legs syndrome. It is a neurological problem that can lead to uncomfortable sensations like throbbing and itching and can even compromise the quality of your sleep. Understanding what causes RLS can help you seek the right medical attention In

Causes of RLS

While the restless legs syndrome is quite common in India, the exact cause behind it is still unknown. However, there are a few speculated reasons for the RLS causes, including dopamine deficiency in the basal ganglia, the part of the brain responsible for movement, which requires dopamine for proper functioning.

Some of the speculated RLS causes are:

• Genetics: RLS can be inherited if one of your parents passes on the genetic predisposition for the condition.
• Low Iron Levels: Even with normal blood iron levels, low iron levels in the brain can still contribute to RLS.
• Medical Condition: Certain medical conditions, such as anaemia, diabetes and kidney disease, can lead to secondary RLS, meaning the condition arises as a result of these underlying health issues.
• Medicines: Some medicines like antihistamines, antinausea and antidepressants can trigger or worsen RLS symptoms.

Conclusion

RLS is a condition that affects many people, but a lack of awareness may prevent it from being recognised as a medical issue. Now that you are informed, ensure that neither you nor anyone in your family has to live with it untreated. While looking for health insurance plans, be sure to check whether it covers conditions like RLS. This is especially important when choosing senior citizen health insurance, as it’s essential to look for comprehensive coverage that includes RLS and other common health concerns. A good policy ensures coverage against a range of medical conditions, including both common and chronic diseases, as well as unexpected health emergencies, providing financial protection and peace of mind.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Snoring is seen as a harmless nuisance, but it can be a serious problem that disrupts sleep and negatively impacts relationships. More than just an annoying noise, snoring can be a sign of an underlying disorder, such as obstructive sleep apnea (OSA), which can increase the risk of developing heart disease and other serious health complications. Therefore, identifying how to stop snoring while sleeping becomes even more important.

This article helps you learn the steps to stop snoring to live healthily.

Steps to stop snoring 

If you're wondering how to stop snoring, some simple lifestyle changes can help.

Change your sleeping position

Sleeping on your side helps with snoring as it stops your tongue from falling back into the throat.

Use nose strips

Using nasal strips can help open your nasal passages, allowing air to move through slower and eventually reducing snoring.

Weight loss

If you have gained extra weight around your neck, it can narrow your airways and make breathing harder. Weight loss can significantly help you stop snoring.

Avoid taking alcohol before bed

Substances like alcohol and sedatives can relax the muscles in your throat, obstructing airways and causing snoring. Try to consume alcohol or any other sedatives at least 3-4 hours before sleeping.

Sleep on a supportive pillow

Changing your pillows can help you reduce or even stop snoring. You should sleep on a pillow that aligns with your head and neck. This helps minimise snoring.

Get enough sleep

Disturbed sleep can relax muscles in your throat, causing airway obstruction and increasing the risk of snoring.

Conclusion

Incorporating these lifestyle changes can significantly reduce or even stop snoring for many people. However, if snoring persists despite these efforts, it may be a sign of a more serious condition. Having a health insurance policy is an important initiative to live a healthy life. Investing in policies like critical illness insurance ensures you're covered for any medical consultations or treatments, allowing you to prioritise your well-being and maintain a healthy, restful life.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Improve your sleep quality with three effective meditation techniques. Learn how guided meditation, simple breathing exercises, and progressive muscle relaxation can help calm your mind and prepare your body for restful sleep.

It is common to have hunger pangs between dinner and bedtime hours, and it becomes so easy to reach the food you are craving for. But what you eat before your bedtime can significantly impact your sleep. Therefore, replacing anything with the best food before bed is what you need to do. Fortunately, there are tons of healthier bedtime snacks to help you sleep better.

This article covers the healthier bedtime snack options that can improve your sleep.

List of bedtime snacks

Here is a list of healthier bedtime snacks that improve your sleep significantly:

1. Banana with almond butter

The combination of Bananas and almonds are a great source of magnesium and protein. Magnesium is known as a natural muscle relaxant, helping you sleep better. Bananas are also rich in potassium, which is useful for sleep quality.

2. Kiwi slices

Slices of one or two kiwis can help you feel refreshed. Kiwis are packed in vitamin C and E and other antioxidants, contributing to better sleep.

3. Oatmeal

A hot or cold oatmeal bowl can help you prepare your body for sleep. Oats are rich in magnesium and melatonin, the sleep hormone.

4. Nuts

A handful of nuts, such as almonds and walnuts, can help you improve sleep quality. Both walnuts and almonds are enriched in fibre, antioxidants, melatonin and magnesium, which help promote sleep.

5. Whole grain toasts

Whole-grain toast with peanut butter or avocado can be filling and sleep-inducing. Both peanut butter and avocado are good sources of magnesium.

6. Smoothie bowl

A smoothie bowl of yoghurt, fruits (like berries and grapes) and peanut butter can be a great source of protein, fibre and magnesium, making it one of the best bedtime snacks for helping you sleep better.

7. Dark Chocolate

Dark chocolate is a good source of magnesium and serotonin, which can help improve overall sleep quality. It is suggested that you choose dark chocolate with at least 70% cocoa.

Conclusion

You can choose any of the snacks from the above list before bedtime. However, if you still experience disturbed sleep frequently, consulting an expert healthcare professional is suggested. Moreover, investing in health insurance policies like individual health insurance can help you better handle your healthcare decisions and improve overall health.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Sound sleep at night is essential for overall well-being, and sleep meditation is an excellent tool for helping you unwind, relax, and drift into deep sleep. Meditation for better sleep can help calm the mind, slow down breathing, and lower heart rate, making it easier to fall asleep faster and stay asleep longer.

Whether you struggle with racing thoughts at night or simply want to improve sleep quality, practicing meditation can be a game-changer. Here are three easy meditation techniques to incorporate into your bedtime routine.

Ways to meditate for better sleep

Here are three ways you can do meditation for better sleep:

1. Guided meditation

Guided sessions are a great starting point if you're new to meditation. They involve listening to an instructor or a recorded session that walks you through relaxation techniques. This method helps shift focus away from stress and thoughts, allowing you to enter a restful state. You can use guided meditation apps or sleep-focused YouTube videos to ease yourself into the practice. These sessions often include soothing music, visualisation, and breathing exercises to help you drift off effortlessly.

2. Simple breathing technique

Controlled breathing techniques can work wonders for calming the nervous system before bed. One popular method is the 4-7-8 breathing exercise, which helps regulate breathing and shift your focus away from stress. Follow these simple steps before bedtime:

• Inhale deeply through your nose for four seconds.
• Hold your breath for seven seconds.
• Slowly exhale through your mouth for eight seconds.
• Repeat this cycle four times.

This is beneficial for reducing anxiety and quieting an overactive mind, making it easier to relax and fall asleep.

3. Progressive muscle relaxation

This technique involves meticulously tensing and relaxing various body muscle tissues. The idea is to enhance awareness of tension and actively release it, promoting full-body relaxation. To practice:

• Lie down in a comfortable position.
• Start at your feet, tensing the muscles for a few seconds, then slowly releasing the tension.
• Move up through your body—calves, thighs, abdomen, arms, shoulders—repeating the process.
• As you continue, concentrate on the sensation of relaxation.

With consistent practice, progressive muscle relaxation can train your body to recognise and release tension more efficiently, improving overall sleep quality.

Conclusion

Meditation for better sleep is a simple yet effective practice that can transform your bedtime routine. Over time, your mind and body will naturally associate meditation with relaxation, making it easier to fall asleep and wake up refreshed. Consulting a healthcare professional or exploring medical insurance options may be beneficial if sleep troubles persist despite regular meditation practice. Investing in health insurance for family members ensures access to medical care and support when needed.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Waking up in the middle of the night can be frustrating, especially when falling back asleep feels impossible. The struggle is real, whether it's stress, an uncomfortable sleep environment, or an overactive mind. Fortunately, there are effective ways to get your sleep back on track. Here’s how to fall back asleep without tossing and turning for hours.

Tips to fall back asleep

Here is a list of tips on how to fall asleep after waking up:

1. Avoid checking the clock

One of the worst habits when you wake up at night is looking at the clock. Watching the minutes pass increases anxiety and makes it harder to fall asleep. Instead of stressing over lost sleep, turn your clock away or place your phone out of reach. This removes the temptation to check the time and allows your body to relax naturally.

2. Practice deep breathing or meditation

A racing mind is often the culprit behind sleepless nights. If you’re struggling, try deep breathing exercises or meditation. Slow, controlled breaths signal your body to relax, reducing stress and promoting sleep. Progressive muscle relaxation, where you tense and release each muscle group, can also help ease tension and make it easier to fall back asleep.

3. Keep the lights low

Exposure to artificial lighting, especially from screens, can interfere with melatonin production, the hormone responsible for sleep. So, use a dim nightlight or keep lighting minimal to avoid signalling your body to wake up completely.

4. Get out of bed if necessary

Lying awake for too long can make your brain associate your bed with wakefulness rather than rest. If you’ve been awake for more than 20 minutes, get up and do something relaxing. Read a book, listen to soft music, or engage in a calming activity. Avoid screens and bright light; return to bed when you feel drowsy.

5. Be mindful of what you eat and drink

Certain foods and drinks can disrupt sleep, especially if consumed too late. Caffeine, alcohol, and heavy meals can keep you awake longer than expected. Instead, opt for light snacks like a banana or warm milk if you need something before bed.

Conclusion

If waking up at night is a frequent problem, it might be time to evaluate your overall sleep habits. A comfortable mattress, a relaxing bedtime routine, and good sleep hygiene can make a significant difference. Additionally, managing stress and ensuring you have access to health insurance plans, including senior citizen health insurance, can help address underlying health concerns affecting sleep.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

When you're battling cancer, every bite of food matters. While it's common to hear about anti cancer spices that may help fight disease, there's another side of the coin that often gets ignored—spices that could make things worse during cancer treatment.

We’ve all heard about the benefits of certain spices, especially turmeric for cancer, which is praised for its anti-inflammatory and antioxidant properties. However, not all spices for cancer are helpful, and some can interfere with medications or worsen treatment side effects.

Spices to Avoid in Cancer

Here are some of the spices to avoid in cancer:

1. Garlic

Although garlic is great for heart health, it may increase the risk of bleeding, especially when taken with medications like aspirin or warfarin. So if you’re using garlic supplements or eating it in large amounts, it might be worth reevaluating.

2. Turmeric (Curcumin)

Turmeric is one of the most widely discussed anti cancer spices, however, it is important to use it with caution. The active compound in turmeric, curcumin, is known for its potential to fight cancer cells. However, high doses may interact with blood-thinning medications or reduce the effectiveness of certain chemotherapy drugs.

3. Ginger

Ginger, widely known for its ability to relieve nausea, may not always be safe during cancer treatment. Ginger has the potential to interact with blood thinners, which can increase the risk of bleeding.

4. Chili peppers

Chilli peppers, known for their heat, contain a compound called capsaicin. While it might help in small doses, spicy food can cause serious discomfort for cancer patients, particularly those who have mouth sores or digestive issues from treatment.

5. Black Pepper

Black pepper can alter how your body absorbs medications by increasing their potency, leading to unexpected side effects. It is wise to use it sparingly if you’re on cancer drugs.

Conclusion

While it’s tempting to experiment with natural remedies, not all spices are your friends during cancer. Do check with your doctor before making any significant dietary changes. Alongside being mindful of what you eat, it's equally important to think about the financial burden that comes with cancer. Medical expenses can pile up quickly, so having a good health insurance policy or even critical illness insurance can make a huge difference.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

A balanced and healthy diet is important for your overall well-being, and one of the most crucial components of a balanced diet is fibre. Including fibre rich foods in your meals can significantly improve digestion, support weight loss and enhance overall health. Let's explore some of the best foods high in fibre and how they can benefit you.

List of fibre-rich foods

Here is a curated list of foods high in fibre:

1. Pears

Juicy, sweet and packed with fibre—pears are an easy way to add more fibre to your day. Eat them raw and fresh, toss them in a salad or blend them into a smoothie.

2. Strawberries

Not only do strawberries taste amazing, but they're also full of fibre, vitamin C and antioxidants. They go well with yoghurt, smoothies or just on their own.

3. Avocado

Avocados offer more than healthy fats—they're also loaded with fibre. Spread it on toast, add it to salads or even try it in a dessert.

4. Oats

Oats are one of the best sources of soluble fibre, which helps lower cholesterol. Try them as oatmeal, overnight oats or blend them into a smoothie.

5. Apples

"An apple a day keeps the doctor away," a popular saying that holds some truth. Apples contain both soluble and insoluble fibre, making them great for digestion.

6. Raspberries

Raspberries are big on fibre and flavour. Sprinkle them over oatmeal, yoghurt or enjoy them as a healthy snack.

7. Bananas

Bananas are a great on-the-go snack and form a great pair with peanut butter for an extra fibre boost.

8. Carrots

Crunchy, tasty and loaded with fibre, carrots are versatile that can be eaten raw, roasted or blended into soups.

9. Beets

Beets don't just boost iron levels; they're also full of fibre. Add them to salads or blend them into delicious smoothies.

10. Broccoli

Broccoli is a fibre powerhouse with the added benefits of vitamin C and antioxidants.

Conclusion

Including fibre-packed foods in your diet can prevent many lifestyle-related diseases, reducing your need for medical intervention. While maintaining a healthy diet is essential, having health insurance for family ensures that you are covered in case of unexpected medical expenses. A well-balanced diet, combined with the right medical insurance, provides a comprehensive approach to health and well-being.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Yoghurt and curd are both popular dairy products, but they are not the same. Many people use these terms interchangeably, yet they differ in preparation, nutritional value and health benefits. Yoghurt is made using specific bacterial strains, while curd forms naturally when milk is fermented with an acidic substance like vinegar. Their taste, texture and impact on digestion also vary. Choosing between yoghurt and curd depends on health needs, dietary preferences and lifestyle. In this blog, you can take a look at   vs curd and which one might suit you better.

List of differences between yogurt & curd

Both yoghurt and curd have unique qualities. Here are some of the major curd and yogurt difference:

Conclusion

Both yoghurt and curd are nutritious, but yoghurt is a better choice for those needing probiotics and easier digestion. Curd, on the other hand, is a traditional option with its benefits. Regular consumption of either can support gut health and strengthen immunity. However, digestive issues, lactose intolerance or weakened immunity can affect dietary choices. That’s why maintaining good health with the right diet is crucial. But sometimes, even with a healthy diet, medical emergencies arise. Unexpected illnesses can lead to high medical costs. Having senior citizen health insurance ensures financial protection in such situations. Health insurance plans cover hospital bills and treatments, giving you peace of mind while you focus on staying healthy.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Good nutrition is key to a healthy life. The right nutrients support immunity, boost energy and reduce the risk of diseases. A balanced diet provides essential vitamins, minerals and other compounds that keep the body functioning well. Deficiencies can lead to fatigue, weak immunity and long-term health problems. Eating a variety of nutrient-rich foods ensures year-round wellness. In this blog, let us look at some of the best nutrients for health.

List of nutrients for year-round health

A balanced intake of essential nutrients is necessary for overall well-being. Here are some of the most important nutrients for health:

• Vitamin C: Strengthens immunity, supports skin health and helps wound healing.
• Vitamin D: Vital for bone health, mood regulation and immune function.
• Omega-3 fatty acids: These acids improve heart health, reduce inflammation and support brain function.
• Calcium: Essential for strong bones, teeth and muscle function.
• Magnesium: Helps with muscle relaxation, nerve function and energy production.
• Zinc: Boosts immune function, promotes wound healing and supports growth.
• Iron: Prevents anaemia, boosts energy and aids oxygen transport in the blood.
• Fibre: Supports digestion, lowers cholesterol and regulates blood sugar levels.
• Protein: Builds and repairs tissues, supports muscle health and provides energy.
• B Vitamins: Improve brain function, energy levels and red blood cell production.
• Antioxidants: Protect cells from damage, slow ageing and reduce disease risks.
• Probiotics: Maintain gut health, improve digestion and boost immunity.
• Potassium: Regulates blood pressure, supports heart health and prevents muscle cramps.

Conclusion

Eating a good balanced diet rich in these nutrients keeps the body strong and resilient. However, even with the best nutrition for health, unforeseen health issues can arise. Ageing, chronic illnesses or unexpected medical emergencies may require hospital visits and treatments. This is where health insurance for family becomes valuable. Investing in medical insurance today ensures a secure and stress-free future. So, make smart choices in both nutrition and healthcare for a healthier and happier life.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Updated on - 30 Jan 2026

Elevated uric acid can cause joint pain, stiffness and even kidney issues, affecting your daily comfort and long-term health. While medications can help, making mindful dietary choices is equally important. Including dry fruits like dates, cashews, pistachios and walnuts in your diet can naturally support kidney function, reduce inflammation and help manage uric acid levels.

This blog explores the best dry fruits to lower uric acid, safe daily portions and simple lifestyle tips for overall well-being.

Dry fruits for lowering uric acid

High uric acid can manifest in various ways, ranging from joint stiffness and immobility to severe organ-related complications in extreme cases. In addition to medication and other interventions, here are a few dry fruits to lower uric acid levels:

1. Dates

Most remedies for high uric acid focus on supporting kidney function to restore normal uric acid levels. Due to their high dietary fibre and potassium content, dates serve as an excellent natural remedy for this purpose. They also contain virtually no purine levels, paving the way for recovery.

2. Cashews

Cashews serve a two-pronged role in remedying high uric acid. Their monounsaturated fats support heart health and boost the body’s metabolic capabilities. Simultaneously, cashews contain magnesium that supports kidney function.

3. Pistachios

Pistachios are full of helpful antioxidants like polyphenols. These play a decisive role in neutralising the effects of oxidative stress, such as inflammation and uric acid build-up.

4. Walnuts

Walnuts are one of the most beneficial dry fruits for uric acid. They are high in omega-3 fatty acids and low in purines, making them a great snack to manage uric acid levels and also combat the associated symptoms.

How much dry fruit should you eat daily for uric acid control

For managing uric acid, dry fruits should be consumed in small portions, as some types are high in calories and natural sugars. A safe daily amount is a small handful (about 20–30 grams) of low-purine dry fruits such as almonds, walnuts, pistachios and cashews.

Limit intake of raisins and dates, as their high sugar content may affect uric acid levels in some people. Pair dry fruits with plenty of water and maintain a low-purine diet for optimal results.

Other natural ways to reduce uric acid

Here are a few ways you can reduce uric acid levels naturally:

1. Food

Food is the best medicine. Adding certain food items like high-fibre foods (whole grains, vegetables, fruits), vitamin C-rich foods (guava, kiwi, orange, broccoli), coffee and cherries, low-fat dairy items, dry fruits, etc., to your diet can help in lowering uric acid levels.

2. Physical exercise

Regular exercise can increase a person's lifespan by four to six years if they have high uric acid levels. While high-intensity exercises may cause uric acid rises, low-to-moderate intensity sports like swimming, strolling or cycling are most beneficial.

3. Stay hydrated

Elevated uric acid levels are directly linked to dehydration. The kidneys can efficiently eliminate excess uric acid if you consume at least eight glasses of water each day.

4. Weight management

Cutting calories and keeping a healthy weight lowers uric acid levels. In fact, maintaining a healthy weight reduces insulin resistance, which may increase the likelihood of uric acid flare-ups.

Foods to avoid when you have high uric acid

Limit or avoid alcohol, sweets, seafood like scallops, tuna, haddock, mussels and codfish, sugary drinks, game meats such as venison, veal and goose, turkey, organ meats like liver, kidneys or brain, highly processed foods and yeast or yeast extracts.

Importance of hydration and balanced diet

Staying well-hydrated helps the body flush out excess uric acid and reduces the risk of crystal buildup in the joints. A balanced diet rich in fruits, vegetables, whole grains and low-purine foods further supports healthy uric acid levels and helps prevent flare-ups. Combining proper hydration with mindful eating is essential for effective long-term management of uric acid.

Role of health insurance in managing uric acid–related conditions

Having a health insurance policy ensures access to quality medical care without financial strain. It can help manage conditions associated with high uric acid, such as gout or kidney problems, by covering expenses for doctor consultations, diagnostic tests, medications and hospitalisation if needed. Many plans also include preventive check-ups, supporting early detection and timely management.

This is particularly beneficial for senior citizens, making health insurance a key part of long-term uric acid management.

When to consult a doctor for high uric acid

You should consult a doctor if you experience frequent gout attacks, severe joint pain or swelling. Persistent fatigue or symptoms of kidney stones, such as back pain or difficulty urinating, also warrant medical attention.

Timely consultation helps prevent complications, including irreversible joint damage or kidney problems, by ensuring early detection and appropriate treatment. Having suitable health insurance plans can further support you by covering medical consultations, tests and treatments related to high uric acid conditions.

Conclusion

Managing high uric acid goes beyond simply preventing flare-ups; it’s about safeguarding your long-term joint and kidney health. Incorporating low-purine dry fruits, staying hydrated, exercising regularly and maintaining a healthy weight can all support better uric acid control. At the same time, having the right health insurance plan, including options like senior citizen health insurance, ensures that unexpected medical needs, such as gout treatment or kidney care, are covered without financial stress.

By combining mindful lifestyle habits with proper protection, you can take proactive steps to maintain both your uric acid levels and overall well-being. Fill out the form below to get personalised guidance from our insurance experts and secure the coverage that suits you best.

FAQs

1. Does apple cider vinegar help reduce uric acid?

Mixing a spoonful of apple cider vinegar with water and drinking it daily is said to reduce uric acid by alkalising the body.

2. Can medications increase uric acid?

Yes. Medicines that can raise uric acid levels are aspirin, ciclosporin, cytotoxic chemotherapy drugs, diuretics, ethambutol, fructose, levodopa, nicotinic acid, pyrazinamide, tacrolimus and testosterone.

3. How is high uric acid diagnosed?

Uric acid levels can be seen through a simple blood or urine test.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Today’s world may necessitate many individuals to spend long hours staring at screens, placing strain on the eye muscles. Alternatively, spending long hours in the sun could mean exposure to the sub’s UV rays. In many of these cases, such as with working professionals, cutting out screen time or reducing time under the sun isn’t an option. What you can do instead is adopt lifestyle and dietary changes to support your eye health. This blog shall go through the benefits of consuming dry fruits for eye care.

Dry fruits for eye health

Dry fruits are accessible snacks that can be consumed on the go. Importantly, they are great sources of many vital nutrients, including Vitamin E, A and C, omega-3 fatty acids and zinc. All of these can support eye strength, providing suitable reinforcement even under conditions of strain.

Dry fruits are also rich in antioxidants such as lutein and zeaxanthin. These can effectively ward off the harmful effects of UV rays, helping prevent issues like cataracts and age-related muscle degeneration.

Another key benefit of consuming dry fruits is their role in regulating blood sugar levels. Dry fruits like dates support glucose homeostasis due to their high fiber content. This can help manage diabetic tendencies and reduce the risk of issues such as diabetic retinopathy.

A few dry fruits that function as great foods for eye health:

1. Golden raisins
2. Dates
3. Dried apricots

Conclusion

Adding nutrient-rich dry fruits to your diet strengthens eye muscles and nerves while providing a delicious and long-lasting way to support your vision. However, dry fruits should be incorporated as part of a larger diet aimed at boosting eye health and always paired with regular visits to your ophthalmologist. Medical insurance can help you access these necessary check-ups while covering treatment during emergencies.

Depending on your healthcare requirements and budget, you can opt for individual plans or health insurance for family.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Inflammation is the body’s immune response that helps the body fight infection and injury. It is essnetially a series of body processes that clear necrotic or damaged cells/ tissues and expel the cause of injury. Inflammation manifests as a rise in body temperature, redness, swelling or heat.

Inflammation is typically a good sign that promotes healing. However, sometimes the body can suffer from chronic symptoms of inflammation due to lifestyle, illness or peristent exposure to contaminants, among other reasons. This can have a negative effect on the body, necessitating intervention.

Nutrients to reduce inflammation

The symptoms of chronic inflammation can be remedied with lifestyle modifications and a balanced diet. Some nutrients that can reduce inflammation in body are as follows:

1. Vitamin C

Vitamin C has been used for long as a potent anti-oxidant that can combat the effects of free radicals, including inflammation. Citrus fruits are the best sources of this vitamin and also contain flavonoids, which can reduce inflammation. Some sources of Vitamin C:

• Oranges
• Grapefruits
• Lemons
• Bell peppers
• Strawberries

2. Vitamin E

Vitamin E is also extremely beneficial in fighting free radicals and consequently protecting cells from damage. Eating foods rich in this nutrient can also regulate immune responses. Some sources of Vitamin E:

• Nuts like almonds and peanuts
• Mangoes
• Avocados
• Spinach
• Broccoli

3. Polyphenols

Polyphenols are plant-based nutrient compounds that have strong anti-inflammatory properties. Some accessible sources of polyphenols are as follows:

• Dark chocolate
• Green tea
• Olive oil
• Berries

Conclusion

Chronic inflammation can be a painful condition to live with but with the right type of intervention, it’s possible to manage its effect.

While a good diet and lifestyle changes can make a significant difference, it’s important to remember that chronic inflammation always has an underlying cause. Health insurance plans can provide access to appropriate treatment and cover associated costs. Older adults, who are especially prone to inflammation, can benefit from tailored senior citizen health insurance.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Insulin is an essential hormone manufactured by the pancreas. It converts the sugar you consume into energy. However, if you happen to be resistant to the effects of insulin, your cells do not absorb any energy from sugar, leading to increased sugar levels in the blood. This prompts even more insulin production that eventually wears out the pancreas, leading to a permanently heightened blood sugar level, putting those with the condition at risk of developing diabetes.

As the condition requires quick intervention and extended treatment, it’s important to remain vigilant about typical symptoms. This blog will detail the signs to look out for and offer direction on how to reduce insulin resistance.

Symptoms of insulin resistance

Often, insulin resistance may not present with any symptoms at all, which makes regular health check-ups essential. However, in other cases, some common symptoms are as follows:

• The presence of pigmented, velvet-like skin patches on the body, especially in areas like the armpits or groin, can be a signal of insulin resistance. These are called acanthosis nigricans.
• PCOS is often linked with the incidence of insulin resistance.
• Poor vascular health is the most glaring indicator of insulin resistance. If you find yourself feeling increased levels of fatigue, breathlessness or weight fluctuations, it’s advisable to get a check-up immediately.
• Increased urination and thirst are usually indicative of high blood sugar levels.
• High blood pressure and cholesterol are common markers of insulin issues.
• If you have previous diagnoses of PCOS, fatty liver disease or metabolic syndrome, you are susceptible to insulin resistance.

Conclusion

Identifying and treating insulin resistance hinges on the early identification of associated conditions. Frequent health check-ups and blood tests are necessary tools in this process. A health insurance policy can help individuals deal with the costs associated with the often life-long treatment of insulin resistance. If you’re navigating a diagnosis, a critical illness insurance plan can cover life-threatening issues associated with insulin resistance, keeping you protected in the long run.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Regulating blood sugar levels is an important part of maintaining overall health and wellness. Healthy eating habits followed by a better lifestyle can help achieve this, especially for those with diabetes or insulin resistance.

If you’re wondering how to lower blood sugar with a proper diet, a well-rounded eating plan that incorporates nutrient-dense, low-glycemic-index foods can be highly effective in maintaining stable blood sugar levels.

List of foods to lower blood sugar

If you are following a diabetic-friendly diet, you must include certain food items in your daily menu. Here is a list of foods to lower blood sugar levels in a natural way.

• Foods that contain high amounts of sugar must be avoided. Instead you can eat foods that have a low glycemic index. Papaya, guava, berries, apricots, peaches and plums are good choices. But avoid fruits like dates, bananas and jackfruit.
• Broccoli and sprouts contain sulforaphane, a type of isothiocyanate with blood sugar-reducing properties.
• Leafy greens and non-starchy vegetables contain fibre and nutrients. For better results include tomatoes, onions and peppers in your menu.
• Foods containing protein, vitamins, minerals and antioxidants can help regulate blood sugar levels. Seafoods like marine fish and shellfish fall into this category.
• In Mexico, pumpkin is mainly used to regulate blood sugar due to its high polysaccharide content. However pumpkin seeds are more effective in lowering blood sugar because of their healthy fat content.
• Research has shown that consuming tree nuts can help reduce blood sugar.
• Ladies finger can be consumed in plenty as it contains a powerful polysaccharide called Rhamnogalacturonan which has powerful anti-diabetic properties.
• Flax seeds and chia seeds can help control blood sugar levels.
• Oatmeal with its high soluble fibre content can help control blood sugar.
• Fermented dairy products like yoghurt can help regulate blood sugar.
• Eggs are rich in vitamins, proteins and antioxidants. Including eggs as a healthy protein source in your diabetic-friendly diet will benefit you.

Conclusion

Protecting your health is your prime responsibility. Though you follow a healthy diet and a better lifestyle, unexpected health-related issues may still arise. A good health insurance plan can help you meet unexpected medical expenses and provide financial security against hospitalisation, consultations and medicine costs, among other things. Understand the terms and conditions thoroughly and opt for good individual health insurance plans to tackle financial burden during tough times.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Updated on - 02 Feb 2026

Starting a keto diet can feel confusing, especially when you are not sure which foods to avoid. Since the keto diet is all about keeping your carbs very low, eating the wrong food can easily slow down your progress. Many beginners make simple mistakes, like choosing fruits, snacks or drinks that seem healthy but are actually high in sugar. Some everyday foods, such as bread, rice, potatoes and certain sauces, can also push you out of ketosis. Knowing what to avoid helps you stay on track and makes the diet easier to follow. Let’s take a closer look.

List of Foods to Avoid in the Keto Diet

Here is the list of foods to avoid in the keto diet:

1. Starchy Vegetables

Avoid starchy vegetables like potatoes, yams, sweet potatoes, peas and corn because they are high in carbohydrates. Instead, include low-carb vegetables like carrots and beets in your diet.

2. Fruits, Juices and Soda

Though fruits are known for their nutritional benefits, certain fruits like grapes and bananas are not advisable because of their high carbohydrate content. You can use oranges and strawberries in a modest amount. Soda is not allowed in the keto diet due to its high carb content.

3. Processed Foods

It is well-known that processed foods are not health-friendly. Avoid trans fats and highly processed foods like margarine, which contain high amounts of carbohydrates.

4. Sweets and Dairy

Flavoured cottage cheese, milk, sweetened yoghurt and similar products must be avoided because they contain varying amounts of sugar and carbohydrates. Cow’s milk is high in carbohydrates; consider trying almond milk instead.

5. Sugary Items

If you are on a ketogenic diet, avoid items like honey, sugar, BBQ sauce, ketchup and chilli sauce. These sauces have high carbohydrate content and preservatives, and they provide no nutritional benefits.

6. Chocolates and Dried Fruits

Dried fruits and white chocolates are not keto-friendly because of their carbohydrate content. Instead, you can include small amounts of dark chocolate (with a high cocoa percentage) in your diet as a suitable alternative.

Common Mistakes Beginners Make on Keto

Many beginners make simple mistakes when starting a keto diet. One common mistake is eating too many hidden carbs found in sauces, snacks and packaged foods. Some people also reduce carbs too quickly, which makes them feel tired or weak. Others forget to drink enough water or add salt, causing headaches or cramps. Eating large amounts of unhealthy fats is another issue. Knowing what the keto diet is before starting will help you stay safe and get better results.

Health Risks of Eating High-Carb Foods on Keto

Eating foods with high carbohydrates does carry a few health risks with keto:

• It can take you out of ketosis and prevent your body from burning fat efficiently.
• You may feel tired, bloated or get headaches after eating too many carbs.
• High-carb foods can cause sudden spikes and drops in blood sugar.
• You may find that you will gain weight again after eating carbs in large amounts.
• It can lead to cravings that make it difficult to stick to the keto diet.

Keto-Friendly Alternatives to Restricted Foods

When you follow a keto diet, you can still enjoy your favourite foods by choosing smart alternatives. Instead of regular rice, you can try cauliflower rice. Swap wheat rotis or bread with almond-flour or coconut-flour versions. If you miss noodles, zucchini noodles or zoodles work well. For snacks, choose nuts, cheese or seeds instead of chips. These simple swaps help you stay in ketosis while still enjoying tasty meals without feeling restricted.

Tips to Maintain a Balanced Keto Lifestyle:

• Drink plenty of water to stay hydrated and avoid tiredness.
• Add healthy fats like avocado, nuts and olive oil to your meals.
• Choose fresh vegetables, especially leafy greens, for daily nutrients.
• Avoid hidden sugars by checking food labels carefully.
• Eat small, regular meals to keep your energy steady.
• Plan your meals in advance to avoid cravings.
• Listen to your body and adjust the diet if you feel weak or dizzy.

Conclusion

Knowing which foods to avoid on a keto diet is just as important as knowing what you can eat. High-carb foods can slow your progress and push your body out of ketosis. Processed snacks and fried items can also affect your energy. By choosing cleaner, low-carb options, you give your body a better chance to burn fat effectively.

Alongside a healthy diet, having a health insurance policy is important for financial protection during medical emergencies. This policy can include specific covers like an individual health insurance plan, a critical illness plan or a senior citizen insurance plan to suit your needs. You can learn more about the different plans by filling out the form provided on this page.

FAQs

1. Can bread be eaten in a keto diet?

Bread should be avoided because it is high in carbs and can stop your body from staying in ketosis.

2. Are fruits allowed in the keto diet?

Most fruits are not allowed because they contain too much sugar. Only small amounts of low-carb fruits like berries are fine.

3. Why should I avoid sugary drinks on keto?

Sugary drinks raise your carb levels quickly and make it harder for your body to burn fat for energy.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Tea tree oil, when used topically, has a range of benefits, particularly for skin, hair and nails. Renowned for its antimicrobial and anti-inflammatory properties, it can help minimise symptoms of certain skin conditions. In addition to its scientifically supported benefits, tea tree oil is an affordable option for those seeking natural remedies, provided it is used as directed.

In this blog, we explore some potential benefits of tea tree oil.

Tea tree essential oil benefits

Here are some tea tree oil benefits:

1. Fights fungal infection

Tea tree oil possesses antifungal properties, which may help combat fungal pathogens. It could be beneficial in treating conditions like athlete's foot (tinea pedis) when used alongside antifungal medications.

1. Helps fight acne

Tea tree oil helps combat acne by reducing acne-causing bacteria on the skin. It can prevent breakouts and soothe existing pimples by minimising inflammation.

1. Help combat body odour

Tea tree oil is known for eliminating odour-causing bacteria, making it an effective natural deodorant alternative. Its antibacterial properties help manage underarm odour caused by perspiration, offering a chemical-free option compared to commercial deodorants and antiperspirants.

1. Antiseptic properties

Tea tree oil can help treat and disinfect minor cuts and abrasions that can cause infection in open wounds. Its  antibacterial properties make it a valuable option for reducing the risk of bacterial infections.

Can I use tea tree oil daily?

While you can use tea tree oil daily, it's important to do so with caution. If used topically, it should be diluted with a carrier oil— like coconut or jojoba— to avoid skin irritation. Do a patch test to make sure your skin reacts well. However, if you're unsure about daily use, it's advisable to consult with a healthcare professional.

Conclusion

While tea tree oil offers a variety of potential benefits, further research is needed to fully confirm its effectiveness in many health-related uses. Always consult a medical professional, especially if you have sensitive skin or underlying health conditions.

As you explore natural remedies for everyday wellness, it's equally essential to be prepared for unexpected health concerns. Investing in health insurance for family ensures that you and your loved ones have access to quality medical care when needed. Good medical insurance offers peace of mind alongside your wellness routine.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.