Lavender, a fragrant herb famous for its vibrant purple or bluish flowers, is renowned for its calming and therapeutic properties. It is widely used in aromatherapy to help reduce stress, improve sleep quality and ease mild anxiety.

Let's explore the various lavender essential oil benefits.

Advantages of lavender essential oil

Here are some potential benefits of lavender oil:

1. Helps with inflammation and pain

One key reason behind this benefit is the presence of natural compounds like flavonoids, which may help soothe discomfort and support overall healing of muscle pain.

2. Promotes relaxation

It's known to help soothe the nervous system, enhance mood and even support lower blood pressure levels. Compounds like linalool found in lavender essential oil have been shown to reduce anxiety and promote a sense of calm.

3. Relieves skin irritation

Applying diluted lavender oil to the affected area may promote faster healing and soothing, making it a gentle yet effective addition to basic first-aid care.

4. Improves sleep quality

Using 2-3 drops of lavender essential oil on your diffuser or pillow can create a calming environment that supports deeper, more restful sleep.

How to use lavender oil?

While lavender oil is beneficial, always do a patch test before applying it to the skin.

Here are some common lavender oil uses:

1. Aromatherapy: Adding a few drops to a humidifier or diffuser promotes relaxation and enhances sleep quality.
2. Topical application: Mix it with coconut or jojoba oil and apply to the skin to soothe minor burns, cuts, insect bites or muscle aches.
3. Bath soak: Adding 5-6 drops of lavender oil to warm bath water offers a calming and stress-relieving soak.
4. Massage: Mix with a carrier oil to use it for a relaxing massage helps ease tension and muscle soreness.
5. Hair care: Adding 3-4 drops to your hair-oil or shampoo helps strengthen scalp health.

Conclusion

There are various advantages of lavender oil, and incorporating it into your daily routine can have a positive impact on your overall well-being. As you prioritise your health, it's equally important to invest in health insurance for family to ensure that your loved ones are covered in case of unexpected health issues. A good health insurance policy provides peace of mind, helping to manage medical expenses and ensuring that you have access to the care you need.

 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.

The SVAMITVA Scheme is a transformative initiative that was launched by the government of India to provide rural landowners with legal ownership documents. This scheme seeks to ensure that rural households are digitally empowered and have land ownership clarity. It also brings financial stability and dispute resolution to villages by issuing the Svamitva card.

This article explores the key aspects of the SVAMITVA Scheme, including how it works, its objectives, benefits, application process and the advanced technology driving its implementation.

What is the Swamitva scheme?

The Swamitva Scheme, also known as the PM Svamitva Scheme, was launched in April 2020 by the Ministry of Panchayati Raj. It involves a survey of villages and mapping with improvised technology in village areas. Svamitva focuses on mapping rural inhabited lands using drones and modern technology to grant property rights to homeowners. Villagers receive a Svamitva property card as legal proof of ownership, enabling them to leverage their property for loans and other benefits.

How does the Svamitva Scheme work?

The Svamitva Yojana uses advanced surveying techniques to map the village land in detail. The process involves:

• Drone surveys: High-resolution mapping of villages.
• GIS technology: Digitising land records for accuracy.
• Legal documentation: Issuing Svamitva card to landowners.

Objectives of the Svamitva project

The key objectives of the Svamitva project include:

• Legal ownership: It provides villagers with official documents as proof of residential property.
• Financial inclusion: It supports economic development by enabling landowners to use property as collateral for loans.
• Reducing disputes: It minimises land conflicts through clear demarcation and creating legal documentation.
• Rural development: It improves planning and infrastructure development in villages through accurate land data.

Benefits of SVAMITVA Scheme

The PM Svamitva Yojana offers numerous advantages, including:

• Legal ownership: Residents gain legal proof of ownership by receiving a Svamitva property card.
• Financial inclusion and access to credit: Property owners can access loans using their card as collateral.
• Dispute resolution: It reduces conflicts over boundaries through accurate mapping.
• Better planning and governance: Digitised records improve administration. Local bodies use the mapped data for village planning, taxation and service delivery.
• Economic growth: It encourages investment in rural properties.
• Insurance access: Owners can use property documents to access services like a health insurance plan, including senior citizen health insurance, for added security.

How to apply for the Svamitva card?

Here are the steps to follow:

• Visit the official nic.in apply online portal.
• Enter Aadhaar and property details.
• Upload the necessary documents.
• Submit the application for verification.
• After approval, the Svamitva card is delivered to the applicant's address.

Implementation process of Svamitva Scheme

Implementation involves:

• Village identification: The states select villages for drone surveys.
• Awareness campaigns: Officials educate villagers about the scheme.
• Drone mapping: High-tech drones capture land data.
• Data processing: GIS tools are used to create digital land records.
• Card distribution: Eligible residents receive their Svamitva property card.
• Data integration into the state property record systems.

Funding for Swamitva Yojana

The Swamitva Yojana is fully funded by the central government through the Ministry of Panchayati Raj to ensure consistent rollout of funds. The allocated funds are used for drone operations, data processing, officials' training and the distribution of Svamitva property cards.

Technology used in SVAMITVA Scheme

The SVAMITVA Scheme uses modern technology tools to ensure accuracy and scalability:

• Drone Surveys for high-resolution mapping and precise aerial surveys.
• CORS (Continuously Operating Reference Stations) for real-time geo-spatial data accuracy.
• GIS Platforms for visualisation, accurate mapping and land database management.
• Mobile apps for field data collection. These technologies ensure that the scheme is both efficient and future-ready, supporting digital India goals.
• Block chain: To prevent tampering of records.

FAQs

1. What if my property is not listed in the drone survey?

You can raise a grievance at the Gram Panchayat level or reapply during the next survey phase.

2. Can I apply online?

Yes, visit svamitva.nic.in apply online for online registration.

3. How does the scheme benefit senior citizens?

With the Svamitva card, senior citizens can access senior citizen health insurance or other welfare schemes requiring proof of residence and asset ownership.

Conclusion

The SVAMITVA Scheme is a revolutionary step towards empowering rural India by granting property rights. With the Svamitva card, villagers can secure their future, reduce land disputes and ensure economic development. While this scheme offers significant benefits related to land ownership, it's equally important to safeguard your health with the right insurance coverage. Having a comprehensive health insurance plan ensures that you are financially protected against medical expenses. For those caring for elderly family members, senior citizen health insurance can provide added peace of mind, covering healthcare costs like surgeries and treatments.

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 your general physician or another certified medical professional for any questions regarding a medical condition. 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.

India’s rapid urbanisation has led to significant health challenges, such as overcrowding and inadequate medical facilities. The National Urban Health Mission (NUHM) is a government initiative launched to improve healthcare services in urban areas. NU HM focuses on delivering quality medical care to urban vulnerable groups.

This article explores key features, objectives, eligibility and benefits of NUHM, and how it addresses India’s urban population’s healthcare needs.

What is the National Urban Health Mission (NUHM)?

NUHM was introduced in 2013 under the National Health Mission (NHM) to strengthen urban public healthcare systems. Urban dwellers face high population density, unplanned settlements and a lack of affordable healthcare. The NUHM scheme ensures the urban marginalised population receives healthcare through NUHM hospitals, dispensaries and outreach programs. This urban health mission mainly targets urban populations like slum dwellers, construction workers, street vendors and the homeless. Unlike rural healthcare programs, NUHM caters to the unique challenges of urban health, including a lack of sanitation and non-communicable diseases. The mission emphasises strengthening infrastructure, increasing the healthcare workforce and promoting health insurance schemes.

Objectives of the NUHM scheme

The NUHM scheme has objectives to enhance healthcare accessibility and ensure better health outcomes in urban areas, including:

1. Developing public health infrastructure by upgrading existing urban healthcare facilities and building new ones.
2. Reducing infant and maternal mortality rates through ensuring safe deliveries, immunisation and postnatal care.
3. Empower local communities and engage community participation by involving NGOs and other stakeholders in healthcare delivery.
4. Promote health insurance by encouraging enrollment in individual health insurance schemes like Ayushman Bharat.
5. Reducing health inequalities through equitable healthcare access to provide essential health services to the urban vulnerable populations.
6. Converge health with other services by collaborating with sanitation, housing and water supply departments to improve social determinants of health.
7. Improve primary healthcare by establishing Urban Primary Health Centres (UPHCs).
8. Prevent communicable diseases by strengthening disease surveillance and control in slums.

Features of NUHM

The NUHM incorporates several key features to meet its goals, including:

1. Urban Primary Health Centres (UPHCs): These centres provide outpatient care, maternal and child services and essential diagnostics.
2. Mobile Medical Units (MMUs): In areas without infrastructure, mobile units serve as travelling clinics, providing health care to underserved areas.
3. Public-Private Partnerships (PPPs): NUHM encourages collaboration with NGOs and private hospitals to expand service delivery.
4. Outreach through ASHAs and MAS: Accredited Social Health Activists (ASHAs) are trained to engage with the community in health awareness and referrals. Mahila Arogya Samitis (MAS) facilitate women’s participation in health awareness and action.
5. Focus on non-communicable diseases (NCDs): Given the rise of hypertension, diabetes and other chronic conditions in urban areas, NUHM prioritises screening and preventive services.
6. Referral systems: Linking UPHCs with NUHM hospital for advanced treatment.
7. Health cards: Issuing cards to beneficiaries ensures easy access to healthcare services.

Eligibility for NUHM scheme

The NUHM scheme is inclusive, focusing on the most vulnerable sections of society. It primarily targets:

1. Residents of urban slums and informal settlements.
2. Urban homeless, street vendors and daily wage workers without access to healthcare.
3. Migrant workers and those without access to regular health facilities and medical security.
4. Marginalised communities: While no income limit is set, priority is given to economically weaker groups in society.

Benefits of NUHM

The urban health mission offers direct and indirect benefits,  including:

1. Affordable healthcare: Free and subsidised health services at UPHCs and NUHM hospitals. 
2. Preventive care and disease control: There is screening and treatment for TB, HIV and other communicable diseases.
3. Health insurance coverage: NUHM facilities link individuals with individual health insurance plans.
4. Maternal and child health services: Antenatal care, immunisations and nutrition support.
5. Emergency services: Access to ambulance services for critical care.
6. Health awareness: MAS and ASHAs hold hygiene, sanitation and preventive care campaigns.

FAQs

1. How can I locate a NUHM hospital in my city?

You can check with your local municipal corporation or visit the National Health Mission website for a directory of NUHM hospitals and UPHCs.

2. Are private hospitals part of NUHM?

Yes, the NUHM scheme collaborates with private hospitals under PPP models to extend services.

3. Can I use NUHM along with my health insurance?

Yes. While NUHM provides basic care, individual health insurance can complement it by covering hospitalisation and advanced treatments.

4. Can migrants avail of NUHM benefits?

Yes, migrants residing in urban areas are eligible for NUHM services.

Conclusion

The National Urban Health Mission (NUHM) is a transformative step towards equitable healthcare in India’s rapidly growing urban areas. While enrolling in the NUHM scheme offers valuable healthcare access for eligible individuals, it is also crucial to consider securing health insurance that can help cover hospitalisation costs, surgeries, emergency treatments, outpatient services and prescription medications, providing a safety net for unexpected medical expenses and ensuring comprehensive care 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.

You might have heard of the low FODMAP diet if you have troubles like bloating, stomach pain or irregular bowel movements. It's a special way of eating that can help calm your digestive system. Many people having Irritable Bowel Syndrome (IBS) and other gut problems find it very helpful. In this blog, we'll explain the low FODMAP diet, its purpose, benefits, side effects and tips to make it easier for you to follow.

What is the purpose of a FODMAP diet?

The primary purpose of the FODMAP diet is to identify which foods trigger digestive issues and eliminate them from the diet to help alleviate symptoms.

FODMAP stands for:

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• And
• Polyols

These are various types of sugars that some people have trouble digesting.

Why it's done:

• To reduce gas, bloating and pain
• To improve bowel movements (stop diarrhoea or constipation)
• To identify which foods trigger your symptoms
• The diet is usually done in three phases: elimination, reintroduction and maintenance.

What are the benefits of a FODMAP diet?

Some key benefits of a low FODMAP diet are:

Low-FODMAP diet side effects

Here are a few side effects of FODMAP diet:

• Nutrient deficiency: You might miss out on important vitamins and minerals if you cut too many foods.
• Social challenges: Eating out with friends or family can become tricky.
• Complicated process: It can be confusing and stressful without proper guidance.
• Temporary symptoms: You may feel a bit worse at first before things get better.

Foods to include in your FODMAP menu plan

There are still lots of low FODMAP foods you can enjoy while on the diet:

What food should you avoid during a FODMAP diet plan?

Some foods are high in FODMAPs and should be avoided during the elimination phase:

• Vegetables: Onions, garlic, cauliflower, asparagus
• Fruits: Apples, pears, watermelon, cherries
• Dairy: Milk, yoghurt, soft cheeses
• Grains: Wheat, rye, barley (unless labelled gluten-free)
• Sweeteners: Sorbitol, mannitol (found in sugar-free sweets)

How to create a FODMAP diet menu plan

Here's a simple way to set up your menu plan:

• Start with safe foods: Pick from a good low FODMAP diet foods list, like mentioned above.
• Plan balanced meals: Make sure you have a mix of protein, grains and vegetables.
• Write a weekly menu: This helps you stay organised and avoid last-minute bad choices.
• Prepare meals in advance: Cook bigger batches and freeze portions.
• Track your symptoms: Keep a diary to notice how you feel after meals.
• Reintroduce foods slowly: After a few weeks, try bringing back one food at a time to see how your body reacts.

Tips for following a low-FODMAP diet

Following this diet can feel overwhelming at first, but these low FODMAP diet tips can make it easier:

• Get help from a dietitian: They can guide you step-by-step.
• Always read labels: Hidden FODMAPs can be in packaged foods.
• Use garlic-infused oil: You get the flavour without the FODMAPs.
• Eat small meals: This helps reduce bloating.
• Be patient: It takes time to see results.
• Stay hydrated: Drink plenty of water.
• Plan for eating out: Check menus beforehand or call restaurants to ask about food options.

FAQs

1. How long should I stay in the elimination phase?

About 4–8 weeks. Then you should start reintroducing foods.

2. Can I follow the low-FODMAP diet forever?

No, it's meant to be temporary. After finding your triggers, you can eat more freely.

3. Can children follow a low-FODMAP diet?

Only with a doctor's or dietitian's guidance, as they have different nutritional needs.

4. Is the low-FODMAP diet gluten-free?

Not exactly, but many high-FODMAP foods also contain gluten, so you'll eat some gluten-free foods during the plan.

5. Can I drink coffee?

Yes, but in small amounts. Stick to one cup a day and watch for symptoms.

Conclusion

The low-FODMAP diet can be a great way to control your gut health. However, always consult a doctor before starting and give yourself time to adjust.

When managing conditions like IBS or other digestive issues, it's also important to consider your wider health and financial protection. Having good health insurance plans can help cover the costs of medical advice, tests or specialist treatments you might need. If you have a serious condition linked to your gut health or beyond, critical illness insurance can provide a financial safety net during a difficult time.

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.

The keto diet has gained significant popularity in recent years, with many individuals adopting it to support weight management, improve overall health and enhance energy levels. Simply put, it is a low-carb, high-fat diet that helps the body burn fat for energy instead of carbohydrates.

In this guide, we will cover everything you need to know about the keto diet plan.

What is the purpose of a keto diet?

The main purpose of a keto food plan is to change the way your body gets energy. Normally, your body uses sugar (from carbs) for energy. But when you eat fewer carbs, your body burns fat for fuel. This state is called "ketosis."

Other purposes of a keto diet include:

• Weight loss
• Better blood sugar control
• Higher energy levels
• Improved mental focus
• Helping with some health problems like epilepsy

What are the benefits of keto diet?

Many people enjoy different keto diet benefits, such as:

• Weight management: Burning fat for energy helps you lose extra body fat faster.
• Reduced hunger: Eating more fats and proteins keeps you feeling full for longer.
• Better blood sugar control: Helpful for people with type 2 diabetes or insulin resistance.
• More energy: Without sugar highs and crashes, energy levels stay steady.
• Improved brain function: Some people find they can think more clearly on a keto diet.
• Lower triglycerides: Keto can help improve your heart health by reducing bad fats in the blood.

Keto diet side effects

While it has many benefits, there can also be keto diet side effects, especially in the beginning. This is called the "keto flu."

Common side effects include:

• Headaches
• Feeling tired or weak
• Dizzyness
• Nausea
• Irritability
• Trouble sleeping
• Constipation

Foods to include in your keto menu plan

When planning your meals, choose foods that are low in carbs but high in healthy fats and proteins.

Keto food diet list:

• Meat: Beef, chicken, turkey, lamb
• Fish: Salmon, sardines, tuna, mackerel
• Eggs
• Healthy oils: Olive oil, coconut oil, avocado oil
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
• Low-carb vegetables: Spinach, kale, broccoli, cauliflower, courgettes
• Full-fat dairy: Cheese, yoghurt, cream, butter
• Avocados

What food should you avoid during a keto diet plan?

To stay in ketosis, you must avoid foods high in carbs.

Foods to avoid:

• Bread, pasta, rice and cereals
• Sugary foods: Cakes, sweets, ice cream, chocolates
• Fruits high in sugar: Bananas, apples, grapes, mangoes
• Root vegetables: Potatoes, carrots, parsnips
• Processed foods: Crisps, fast food, ready meals
• Soft drinks and fruit juices
• Beer and sweet alcoholic drinks

How to create a keto diet menu plan

Creating a keto meal plan is simple once you know what foods to include and avoid.

Steps to make your plan:

1. Pick your proteins: Choose meats, fish or eggs for your meals.
2. Add healthy fats: Cook with oils or add avocados, nuts and seeds.
3. Choose low-carb veggies: Fill half your plate with leafy greens and colourful low-carb vegetables.
4. Plan for snacks: Keep nuts, cheese or boiled eggs handy.
5. Stay hydrated: Drink a lot of water, herbal teas and sometimes coffee.
6. Track your carbs: Use a food diary to make sure you are staying under your carb goal.

Tips for following a keto diet

The following are some helpful keto diet tips:

• Plan your meals: It's easier to stick to keto when you have meals ready.
• Meal prep: Cook in bulk to save time and avoid reaching for carb-heavy foods.
• Read labels: Carbs can hide in sauces, dressings and packaged foods.
• Stay hydrated: Drink water to avoid dehydration.
• Add extra salt: Your body loses salt on keto, so it's good to add a bit more to your food.
• Be patient: It can take a few days or weeks to see big changes.

Following these tips for starting keto will help you diet more safely and easily.

FAQs

1. How long does it take to enter ketosis?

It usually takes 2 to 4 days of eating less than 50g of carbs a day.

2. Can I eat fruit on keto?

You can eat small amounts of low-carb fruits like berries.

3. Do I have to count calories?

Not always. Focusing on eating keto foods and staying full, you often eat fewer calories naturally.

4. Can vegetarians do keto?

Yes, focus on ketogenic diet foods like dairy, nuts, seeds and low-carb vegetables.

5. Is keto safe long-term?

For many people, yes, but it's a good idea to check with your doctor, especially if you have health problems.

Conclusion

The keto diet is a good way to change your body's energy system and manage your weight. By focusing on low-carb, high-fat foods and following a smart meal plan, you can enjoy the many benefits of this lifestyle. When starting a new diet or making big health changes, reviewing your health insurance policy is a good idea. Having health insurance for family ensures you and your loved ones are protected against unexpected medical expenses and gives you access to essential wellness services. Many modern health plans now include coverage for diet consultations, preventive care, regular health check-ups and sometimes even support for lifestyle or weight management programs.

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.

FAD diets are popular weight-loss meal plans that promise quick results. While many people try FAD diets to lose weight fast or change their eating habits, it is important to understand how they work. This guide explains the purpose of a FAD diet, their possible benefits and side effects and how to plan meals safely if you follow one.

What is the purpose of a FAD diet?

The definition of a FAD diet usually includes strict rules, limited food choices and promises of fast results without long-term lifestyle changes.

Main purposes of a FAD diet:

• Quick weight loss in a short time
• A fresh start to eating healthier
• To follow the latest health or beauty trend
• Sometimes used before special events (e.g. weddings, holidays)

What are the benefits of FAD diet?

While many health experts warn about FAD diets, some short-term benefits of FAD diets include:

• Fast results: Some people lose weight quickly at first.
• Motivation boost: Quick changes may encourage people to keep going.
• Increased awareness: Helps people notice bad eating habits.
• Structured plan: Easy-to-follow rules for beginners.

FAD diet side effects

Common side effects of FAD diet include:

• Lack of energy: Low-calorie intake can make you feel tired.
• Nutrient deficiencies: Many FAD diet programs cut out key food groups.
• Muscle loss: Losing weight too fast can cause muscle to drop instead of fat.
• Digestive problems: Unbalanced diets may cause constipation or bloating.
• Mood swings: Lack of nutrients can affect mental health.
• Yo-yo dieting: People often regain weight after stopping the diet.

Types of FAD diets

Understanding the fad diet meaning can help you choose the right plan for your needs. The different types of FAD diets have their own rules and goals, but most focus on cutting calories or food groups. Here are some popular ones:

Foods to include in your FAD menu plan

The foods you eat will directly depend on which FAD diet you choose. However, most plans include:

• Fresh vegetables – spinach, carrots and broccoli
• Fruits – berries, apples and bananas (some diets limit fruit)
• Lean proteins – chicken, turkey, eggs, tofu
• Healthy fats – olive oil, nuts, avocados
• Whole grains – in some diets, like paleo or certain low-carb plans
• Plenty of water – helps with digestion and staying full

What food should you avoid during a FAD diet plan?

Most FD diet cut out certain foods to help reduce calorie intake or change how your body uses energy.

Common foods to avoid:

• Sugar and sweets – like cakes, fizzy drinks and chocolates
• White bread and pasta – refined carbs are often restricted
• Processed foods – frozen meals, crisps and fast food
• Dairy – some diets cut milk, cheese and yoghurt
• Alcohol – high in calories and slows fat loss
• Fried foods – high in unhealthy fats

How to create a FAD diet menu plan

Creating FAD diet plans can help you stay on track. Here's how to build one:

1. Pick a diet: Choose a FAD diet that suits your body and lifestyle.
2. Learn the rules: Read what to eat and avoid.
3. Make a meal schedule: Plan meals for breakfast, lunch, dinner and snacks.
4. Meal preparation: Cook ahead to avoid reaching for junk food.
5. Track your progress: Use a journal or app to see what works.
6. Stay hydrated: Water is key for health and weight loss.

Tips for following a FAD diet

To get the best results and avoid problems, follow these tips:

• Don't skip meals: It can cause overeating later.
• Listen to your body: Stop if you feel dizzy, weak or unwell.
• Avoid extreme diets: Don't follow any plan that starves you.
• Do short-term only: FAD diets are not for long-term use.
• Exercise: Light workouts can support weight loss.
• Sleep well: Good rest helps control appetite.
• Stay realistic: Know that results may not last forever.

FAQs

1. Are FAD diets safe?

Some are safe for a short time, but always ask a doctor first.

2. Can I lose weight fast on a FAD diet?

Yes, but the weight may come back after stopping the diet.

3. Can I exercise on a FAD diet?

Light exercise is usually fine, but avoid heavy workouts if your calories are too low.

4. What if I feel unwell?

Stop the diet and talk to a healthcare professional.

Conclusion

FAD diets can generally look like a quick solution, and if you decide to try one, make sure you follow a safe plan. Besides maintaining a healthy diet, investing in health insurance that can safeguard your finances against sudden health emergencies is essential. Opt for solid individual health insurance that provides coverage against various medical needs, including hospital stays, outpatient care, prescription medications, preventive services, emergency care and specialist treatments.

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 healthy diet gives the body the necessary nutrients to work properly. It can help you manage weight, give you more energy and minimise your risk of many health problems. This dieting guide will help you know the purpose of dieting, the types of food you should eat or avoid and some helpful tips for sticking to your diet.

What is the purpose of dieting?

The main purpose of the different types of diet plans is to improve your health. People may diet for different reasons, such as:

• To lose or manage weight
• To lower the chance of illnesses like diabetes, heart disease or high blood pressure
• To improve energy and mood
• To support fitness and exercise goals
• To manage certain health conditions or food allergies

What are the benefits of diet?

Here are some of the top benefits of diet:

Side effects of dieting

Common side effects of diet include:

• Feeling tired or weak
• Headaches
• Mood swings or irritability
• Feeling hungry often
• Nutrient deficiencies
• Digestive problems like constipation
• Losing muscle instead of fat (if not eating enough protein)

Foods to include in your diet plan

Here are some foods you should include regardless of which type of diet you follow:

1. Fruits and vegetables

• Full of vitamins, minerals and fibre
• Eat a variety of colours every day

2. Whole grains

• Brown rice, oats, quinoa and whole wheat bread
• Good for energy and digestion

3. Lean protein

• Chicken, turkey, fish, eggs, beans, lentils, tofu
• Helps build muscle and keeps you full

4. Healthy fats

• Avocados, nuts, seeds, olive oil, fatty fish
• Supports brain and heart health

5. Dairy or dairy alternatives

• Milk, yoghurt, cheese or plant-based options like almond or soy milk
• A good source of calcium for bones

6. Plenty of Water: Keeps you hydrated and helps control hunger

What food should you avoid during dieting?

Try to limit the following to get all the benefits of dieting:

• Sugary foods and drinks
• Processed foods
• Refined carbs
• Fried foods

How to create a diet menu plan

Here's a healthy diet guide to create a simple menu plan:

• Set your goals: Consider whether you want to lose weight, get energy or improve your health.
• Choose your calorie level: Base this on your age, body size and how active you are.
• Pick foods from all food groups: Make sure your meals are balanced and have a variety of nutrients.
• Plan your meals: Aim for three main meals and one or two healthy snacks per day.
• Prepare in advance: Cook in batches or prep ingredients ahead of time.

Tips for following dieting

Here are some simple tips for dieting:

• Eat slowly: This gives your body time to realise when it's full, helping you avoid overeating.
• Drink water regularly: Sometimes when you feel hungry, you're just thirsty.
• Keep healthy snacks nearby: Having fruit, nuts or yoghurt ready can stop you from reaching for junk food.
• Don't ban foods completely: Allowing the occasional treat can stop you from feeling restricted.
• Focus on progress, not perfection: Small, steady changes are more important than being perfect every day.

FAQs

1. How much water should a person drink daily?

Aim for 6–8 glasses a day, more if you're active.

2. Is it bad to have cheat meals?

Occasional treats can help you stay on track long-term.

3. Can I lose weight without exercising?

Yes, but combining diet and exercise gives better results.

4. Are all carbs bad?

No, whole grains and vegetables are healthy carbs. Avoid refined foods to be safe from the disadvantages of diet.

Conclusion

A healthy diet is not always about strict rules or starving yourself. It's about making smart choices, eating balanced meals and listening to your body. It's also important to think beyond just food. Health insurance for family can help by covering hospitalisation, doctor consultations, diagnostics and emergency care. Having solid medical insurance ensures you can get the care you need without worrying about large medical bills.

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.

Intermittent fasting or IF has become a popular eating pattern in recent years. It's not a diet in the traditional sense but a pattern of eating. The idea is to keep cycling between periods of eating and fasting, which helps with weight management, improves health and boosts energy levels. Here is everything you need to know about the intermittent fasting diet plan.

What is the purpose of intermittent fasting?

The meaning of intermittent fasting and its purpose include:

• Weight management: By controlling the time you eat, intermittent fasting can naturally help reduce your calorie intake.
• Improved metabolism: Fasting allows the body to enter a state where it burns fat for energy instead of sugar.
• Health benefits: It leads to improved heart health, blood sugar control and minimal inflammation.

What are the benefits of intermittent fasting?

The following are some of the key health benefits of intermittent fasting:

• Weight loss and fat loss: With reduced calorie intake and increased fat-burning process, IF helps people lose excess fat.
• Improved insulin sensitivity: IF can help regulate blood sugar levels, which reduces the chances of Type 2 diabetes.
• Better heart health: IF can help reduce cholesterol, blood pressure and triglycerides, all of which contribute to a healthier heart.
• Enhanced brain function: Fasting can promote the production of brain-derived neurotrophic factor (BDNF).

Intermittent fasting side effects

Common side effects of intermittent fasting include:

• Hunger: You may experience strong feelings of hunger during fasting periods, especially when you're new to the routine.
• Headaches: As your body adapts to fasting, you might get headaches due to dehydration or low blood sugar.
• Fatigue: In the initial phase, you may feel more tired than usual as your body shifts from using glucose to burning fat.
• Digestive issues: Some people may experience bloating, constipation or other digestive problems as their eating habits change.

Foods to include in your intermittent fasting diet plan

Here are some foods you should include during an intermittent fasting diet:

• Lean proteins: Chicken, turkey, fish, eggs and plant-based proteins like tofu and lentils.
• Healthy fats: Avocados, nuts, seeds, olive oil and fatty fish like salmon.
• Whole grains: Brown rice, quinoa, oats and whole-wheat bread provide slow-release energy.
• Fruits and vegetables: Leafy greens, berries, apples and other vegetables that are rich in vitamins, minerals and fibre.

What food should you avoid during intermittent fasting?

Foods to avoid during the intermittent fasting plan include:

• Sugary drinks: Soda, fruit juices and sweet beverages can spike blood sugar and increase hunger.
• Processed foods: Fast food, ready-made meals and high-sodium snacks often contain unhealthy fats and additives.
• Refined carbs: White bread, pastries and other refined carbs can increase blood sugar spikes and crashes.
• Fried foods: While tasty, fried foods are high in unhealthy fats that cause weight gain and inflammation.

How to create an intermittent fasting menu plan

Steps to create the different types of intermittent fasting plans:

• Choose your fasting and eating windows: Common phases of intermittent fasting include the 16:8 method (16 hours fasting and 8 hours eating) or the 5:2 method (normal eating for 5 days, fasting for 2).
• Plan balanced meals: For each eating window, focus on meals that include lean protein, vegetables and healthy fats.
• Snack wisely: If you need snacks, choose nutrient-dense options like nuts, Greek yoghurt or fruit.
• Stay hydrated: Ensure you keep drinking plenty of water, especially during fasting hours.

Tips for following intermittent fasting

Helpful intermittent fasting tips:

• Start slow: If you're new to fasting, begin with a shorter fasting period and gradually increase it.
• Listen to your body: Pay attention to how you feel. If you're feeling overly tired or unwell, adjust your fasting schedule.
• Stay consistent: Try to stick to your chosen fasting schedule as closely as possible for the best results.
• Prioritise quality sleep: Adequate rest helps support your body's ability to adapt to fasting.

FAQs

1. Is intermittent fasting suitable for everyone?

While IF can be beneficial for many people, it is not recommended for pregnant women, children or those with certain health conditions without medical supervision.

2. Can I exercise while fasting?

Light to moderate exercise is generally regarded as safe during fasting.

3. Will I lose muscle mass with intermittent fasting?

If you eat enough protein and engage in resistance training, you can preserve muscle mass while losing fat during intermittent fasting.

Conclusion

Intermittent fasting can be a good approach to improving health and managing weight. However, it's also important to support your health journey with proper medical coverage. Looking into health insurance plans can help you manage any health issues that may arise, especially if you are trying a new eating routine. For older adults considering intermittent fasting, having the right senior citizen health insurance is vital. These plans often provide higher coverage for age-related conditions, regular health screenings and access to a broader hospital network.

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've been advised to monitor your blood pressure or adopt a healthier eating routine, you've likely come across the DASH diet. People immediately assume surviving on juice cleanses when the word diet comes up. The Dash diet is here to break the myth, helping you focus more on balancing your food choices without requiring you to give up your favourite foods.

Let's explore the importance of the Dash diet, how it works and what it looks like day to day.

What is the purpose of a Dash diet?

The primary purpose of DASH diet foods is to lower blood pressure without needing medication or at least reduce reliance on them. DASH stands for Dietary Approaches to Stop Hypertension, a term that may sound complex, but the concept is simple. Trusted by experts and backed by research, the DASH diet focuses on promoting healthier food choices, such as increasing the intake of fruits, vegetables and whole grains while reducing the consumption of salt and processed foods.

What are the benefits of Dash diet?

Aside from helping manage blood pressure, the benefits of dash diet are improved energy levels, better digestion and weight management. The Dash diet for hypertension has also been linked to lower risks of stroke and heart disease over time.

Dash diet side effects

Take any diet form, it's common to experience some side effects, as each person's body responds differently. If you're transitioning to a low-fibre diet, your body might need some time to adjust. For example, if you feel any bloating, that'd be one of the side effects of a diet change.

Foods to include in your Dash menu plan

Let us explore what a  Dash menu plan looks like:

• Vegetables and fruits
• Lean proteins.
• Whole grains.
• Healthy fats like small portions of nuts, seeds and olive oil.
• Low-fat dairy.

These are the key foods to include in your Dash diet. No calorie counting is required—just balance, variety and portion control.

What food should you avoid during a Dash diet plan?

The Dash diet plan encourages you to reduce your intake of:

• Salty snacks and processed meals.
• Sugary drinks and desserts.
• Fatty meats like bacon or ribs.
• Full-fat dairy products.
• Too much alcohol.

How to create a Dash diet menu plan?

Creating a simple Dash diet chart is simple. Here's an example of a menu plan.

• Oatmeal, when you pair it with banana slices or milk, it makes a healthy breakfast.
• For lunch, a veggie wrap with some fruit.
• Almonds or a boiled egg would make a good snack option before dinner.
• Baked salmon, brown rice and some green vegetables for dinner.

If you crave dessert, consider trying low-fat yoghurt with a few berries. Following Dash diet guidelines doesn't mean your meals have to be dull—it's about making thoughtful, flavourful choices.

Tips for following a Dash diet

A few Dash diet tips that can make it easier to stick to the plan:

• Take it slow, and don't change everything overnight.
• Use herbs and spices to replace salt
• Prep meals in batches to save time.
• Read labels, as sodium is often hidden in many packaged foods.
• Drink plenty of water and stay active.

FAQs

1. Do I need to have high blood pressure to try the DASH diet?

No, while it's great as a dash diet for high blood pressure, anyone can benefit from it.

2. Can I follow DASH if I have other health concerns?

In most cases, yes. But if you're on medications, check in with your healthcare provider first.

3. How soon will I see changes?

Many people notice lower blood pressure within a couple of weeks, especially if they've been eating a high-sodium diet before.

Conclusion

The core idea of the Dash diet food is about balance. Whether you're looking to make simple changes to your diet style or focus on blood pressure management, this plan offers a practical solution. Besides healthy eating habits, it's equally important to consider health insurance plans, such as critical illness insurance, that offer a safety net in case of unforeseen medical expenses. A good health insurance policy can help cover the costs of treatments, medications or hospital visits that may arise due to health conditions.

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.

People often seek alternative treatments for issues like pain, discomfort or sinus problems when conventional methods like medications or surgeries don't provide relief. While many alternative therapies claim to offer complete cures for problems such as sinus issues, sciatic pain or lower back pain, their effectiveness is often unproven. Reflexology is a technique frequently touted as a solution for these problems, though it lacks substantial scientific evidence. In this blog, we'll explore reflexology and its potential benefits.

What is reflexology therapy?

Reflexology has historically been significant in Chinese culture. It is believed to help balance the body's qi (chi), or vital energy, promoting overall well-being.

Reflexology is a massage therapy in which gentle pressure is applied to dedicated points on the bottom of the feet to relieve a problem in any other part of the body. While mainly performed on the bottom part of the leg, the therapist may also target some points behind the ears and on the hands. However, studies on this therapy aren't conclusive, which is why it's mostly considered another form of foot massage.

What are the uses of reflexology?

If you go to a reflexologist, they may present reflexology as a treatment for your specific issue. However, this is not entirely accurate. Reflexology should be considered a complementary approach rather than a primary treatment. It is not a comprehensive solution for medical conditions such as sciatic pain, back pain, sinus issues or labour pain.

How does reflexology therapy work?

This therapy is based on the principle of applying pressure to specific reflex points on the feet. During a reflexology session, the therapist will have you lie down on a bed or recliner to allow easy access to your feet.

As the therapist starts applying pressure, it should activate your sympathetic nervous system, which is commonly known as the fight-or-flight response, leading to a sense of relaxation. However, the same triggering effect is experienced in a normal foot massage.

What are the different types of reflexology massage?

While the most commonly known reflexology massage is foot reflexology, there are a total of four types of this therapy based on different body parts:

• Foot
• Hand
• Ear
• Facial

Benefits of reflexology therapy

While it's hard to establish proof in favour of reflexology therapy based on current evidence, there are many claims about the benefits of reflexology. Here are some of its claimed benefits:

1. Stress and anxiety reduction

It is said to be beneficial against stress and anxiety. If not supported by the pieces of evidence, this benefit of reflexology is quite promising if you consider it a foot massage.

2. Pain management

It is also linked to pain management for chronic pain in the lower back and many other parts of the body.

3. Improved circulation

Based on the fact that the nervous system of the human body is interlinked to all parts of the body, it is stated that reflexology aids in blood circulation.

4. Improved sleep

Another promising benefit of reflexology massage is improved sleep, which is again when you assume it is a type of foot massage.

5. Enhanced immune function

Although there is not enough evidence, if true, it can benefit the body's ability to fight infections and bacteria.

Potential risks of reflexology

There are potential side effects of reflexology. It may cause discomfort, especially for individuals who are not accustomed to massages. Additionally, people with certain medical conditions may experience adverse effects from reflexology.

Some known side effects include pain and bruising, which are not common to everyone but may occur in individuals with sensitive skin.

Who should avoid reflexology therapy?

It should be avoided by those with conditions like gout and blood clots, as it can interfere with blood flow and lead to complications. Pregnant ladies should also avoid it. Always seek professional advice before opting for reflexology.

FAQs

1. What is the purpose of reflexology?

The purpose of reflexology is to provide you with relaxation from stress, anxiety and different types of pain.

2. What is the theory behind reflexology?

Reflexology is based on triggering the reflexes believed to be present on your feet, ears, hands, etc. It activates your body's fight-or-flight reflex and provides relief from anxiety, stress and pain.

3. How is reflexology different from massage?

Reflexology therapy has many similarities with other types of massages, but it is mostly differentiated by being considered a treatment.

Conclusion

Reflexology may provide you with relief from stress and anxiety as it is ultimately a type of massage. Even when the other claims are not backed by scientific evidence, you can opt for it if your doctor allows it. However, it's important to remember that while reflexology may offer certain benefits, comprehensive medical insurance ensures you're covered for unexpected medical expenses. In today's world, where medical conditions are increasingly common, securing health insurance for family is essential for peace of mind and financial protection during uncertain 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 your general physician or another certified medical professional for any questions regarding a medical condition. 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.

With 53% of Indian residents reporting the impact of stress in their daily lives, the need for a better method of self-care has become prominent. That said, acupressure is one of the popular, more natural ways to impact a person's emotional and physical well-being positively.

In this blog, let's explore some of the uses and benefits of acupressure.

What is acupressure?

As an ancient healing method based on the concept of traditional Chinese medicine, the principles of acupressure are pretty simple. It involves applying pressure to specific points on the body to give it a reset. These specific points are commonly known as acupressure points.

What are the uses of acupressure therapy?

The use of acupressure goes way beyond just pain relief. Here are some of the uses:

• Reducing stress and anxiety
• Easing chronic pain like migraines, back pain or joint aches
• Helping with nausea (especially for pregnant women or chemo patients)
• Improving digestion and easing bloating
• Boosting sleep quality
• Increasing energy levels
• Supporting emotional balance

Especially for seniors, acupressure is a game-changer as it helps with fatigue, stiffness and poor blood circulation.

How does acupressure work?

Acupressure is based on the understanding that specific points on the body are connected to various organs and systems through energy pathways known as "meridians." When there's a blockage in this flow, your body tends to let you know through pain, tightness or a general sense of imbalance.

The experts would press and work on the points connected to the troubled area by releasing the blockage and letting the energy flow better. When done right, your body releases endorphins (feel-good chemicals) and your blood flow improves — both of which contribute to healing and improved overall well-being.

What are the acupressure points?

If you're looking for "what are the acupressure points," here are a few you should know:

• LI4 (He Gu): Between your thumb and index finger — press here for headache relief.
• PC6 (Neiguan): On the inner wrist — great for nausea or calming anxiety.
• ST36 (Zusanli): Below your kneecap — it boosts your immune system and energy.
• SP6 (Sanyinjiao): Just above the ankle — used for menstrual cramps and digestion issues.

Treating these points well will help your body feel better.

Benefits of acupressure therapy

Here are some of the benefits of acupressure:

• Pain relief: Helps relieve chronic aches, migraines and muscle soreness.
• Stress busting: Promotes relaxation and helps calm the mind.
• Better digestion: Aids in easing bloating and supports a healthier digestive process.
• Sleep improvements: Encourages relaxation, which may lead to deeper and more restful sleep.
• Immunity boost: Regular sessions are believed to strengthen the immune system and help the body fend off common illnesses.

Different types of acupressure, such as Shiatsu and Jin Shin, may be more effective for addressing specific concerns, depending on your individual needs.

Potential risks of acupressure

Some side effects of acupressure you might experience include:

• Mild bruising or soreness
• Feeling dizzy or light-headed right after
• Worsening of pain if you're too rough
• Allergies to oils or lotions used during the session

While these acupressure tips are generally safe, these are a few risk factors you might want to consider. For example, this is considered a complementary method and cannot be a replacement for medical treatments.

You might want to consult with a physician if you have an existing condition.

Who should avoid acupressure?

Acupressure may not be suitable for everyone. You might want to consider alternatives if you:

• Are pregnant
• Have open wounds, bruises or fractures
• Have serious heart conditions or a pacemaker
• Are undergoing cancer treatments

FAQs

1. Can I do acupressure all by myself?

With a little practice, you can easily do self-acupressure at home.

2. How long should I support each point?

Usually, 1–3 minutes is enough. If it hurts, reduce the intensity.

3. Are acupressure and acupuncture the same thing?

They're not the same thing. Acupuncture uses needles; acupressure uses a firm touch. Same points, different methods.

4. How often can I try acupressure?

It's generally safe to practice acupressure a few times a week or whenever you feel your body could benefit from the support.

Conclusion

Acupressure highlights the remarkable connection between the mind and body. Whether it's a simple headache or a particularly stressful day, this practice offers a practical and accessible way to restore balance and well-being. While natural therapies like acupressure can be incredibly helpful, it's also important to check out health insurance plans, especially senior citizen health insurance, to ensure that all your health needs, including alternative treatments, are well-covered. Since health emergencies can arise unexpectedly, having the right coverage helps protect your finances and provides 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 your general physician or another certified medical professional for any questions regarding a medical condition. 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.

Jamun juice is steadily gaining popularity—and with good reason. Extracted from the jamun fruit, also known as Indian blackberry, this deep purple juice is rich in essential nutrients and offers a variety of health benefits. Let’s explore the health benefits of jamun juice and why it’s a good choice to include in your daily routine.

What is jamun juice?

Jamun juice is made by squeezing or blending the Jamun fruit. The fruit is sweet and slightly sour, and its deep purple colour is a sign of its rich antioxidant content. There are many benefits of jamun juice for diabetes. Here are some key facts:

• Made from the Jamun fruit (Indian blackberry)
• Rich in vitamins such as vitamins A and C
• Contains minerals like iron, calcium and potassium
• High in fibre and antioxidants

Can we drink jamun juice daily?

You can drink the juice every day for the many benefits of jamun juice, however, it should be consumed in moderation. One small glass (about 100–150 ml) a day is usually enough. It’s best to drink it on an empty stomach in the morning or around 30 minutes before meals.

Things to keep in mind:

• Diabetic people should check their sugar levels as jamun helps control blood sugar.
• Don’t drink too much, as it may cause acidity in some people.
• Always choose fresh or natural jamun juice without added sugar.

What are the benefits of jamun juice?

Here are a few benefits of drinking jamun juice.

Health benefits:

• Good for people with diabetes.
• Helps with constipation and gas.
• Rich in vitamin C and antioxidants.
• Low in calories and high in fibre.
• Helps control blood pressure and cholesterol.

Skin benefits:

• Clears acne and pimples
• Gives glowing skin
• Fights early signs of ageing

Conclusion

Incorporating jamun juice into your routine is a simple, natural way to support overall wellness. But while natural remedies can enhance your well-being, they aren't a substitute for medical care when it's truly needed.

Just as jamun juice supports your health from within, health insurance offers essential protection when unexpected medical issues arise. If you're not covered through your employer, individual health insurance plans are available to ensure you have access to quality healthcare when you need it most.

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.

Jamun, which is also known as black plum or Indian blackberry, is a tasty and healthy fruit. It is full of nutrients like vitamin C, iron and antioxidants. While jamun has many health benefits, eating too much may cause some side effects. In this blog, we will look at the possible side effects of jamun.

What happens if we eat jamun daily?

Eating jamun every day in small amounts can be good for your health. Here’s what may happen if you include it in your daily diet:

• Better digestion: Jamun helps in improving digestion and treating stomach problems.
• Controls blood sugar: It is often recommended for people with diabetes as it manages blood sugar levels.
• Improves immunity: The vitamin C and antioxidants help boost the immune system.
• Healthy skin: Regular use may help clear acne and make skin glow.
• Good for heart: Jamun can help lower blood pressure and support heart health.

But too much of anything can be bad, and similarly, there are a few side effects of jamun fruit.

What are the side effects of jamun?

The following are some jamun fruit side effects:

• Drop in blood sugar: People with low blood sugar should be careful, as it can lower sugar levels even more.
• Allergic reaction: Some people may experience itching, swelling or rash.
• Sore throat: Eating too many raw jamuns can sometimes cause throat irritation.
• Constipation: Overeating may slow down digestion.
• Not safe before surgery: Jamun may affect blood sugar levels, so it's advised not to eat it before or after surgery.

How to consume jamun fruit?

To enjoy eating and avoiding jamun side effects, follow these simple tips:

• Eat fresh and ripe jamuns.
• Wash the fruit well before eating.
• Do not eat seeds; they are hard and bitter.
• Eat a small portion (a handful) once a day.
• Avoid eating it on an empty stomach.

You can also enjoy it as juice, chutney or dried powder.

Conclusion

But taking care of your health goes beyond nutrition. Being prepared for medical needs is just as important as eating right. That’s where medical insurance plays a vital role. Whether it’s regular doctor visits or unexpected treatments, having coverage can ease the financial burden and ensure timely care.

For families, comprehensive health insurance for family offers peace of mind, knowing your loved ones have access to the care they need.

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.

Aromatherapy is one of the easiest and most natural self-care options you can find to support your mind and body. Whether you're looking to ease stress, improve sleep or lift your mood, essential oils offer a gentle yet effective way to care for yourself. If you've recently invested in aromatherapy oils, now is the perfect time to understand how they work, how to use them safely and what benefits and risks they may bring.

What is aromatherapy?

Let's start with the aromatherapy definition. It is a holistic practice that uses the natural aroma of plant-based essential oils to promote both physical and emotional well-being. While most people think it's primarily for stress relief, it offers a wide range of benefits that extend beyond relaxation, supporting everything from sleep quality to minor pain relief.

What are the uses of aromatherapy?

Here are the various aromatherapy uses:

1. Stress and anxiety relief: Aromatherapy is widely recognised for its calming effect, making it a helpful tool in stress and anxiety management.
2. Mood enhancement and good quality sleep: Using calming oils like lavender can help elevate your mood and support good sleep quality.
3. Relief from minor pains: Aromatherapy can offer a natural approach to easing minor physical pains like headaches, migraines and muscle tension.
4. Relaxation: Adding a few drops of lavender oil to your diffuser can help create a calming atmosphere that supports relaxation and sleep.

Techniques of aromatherapy

There are a few easy ways to enjoy aromatherapy:

• Inhalation: Use a diffuser to disperse essential oils into the air, inhale the scent from a steam bowl or place a few drops on a cloth or tissue for direct inhalation.
• Topical application: Essential oils can be diluted with a carrier oil and applied to your skin during massages or added to a warm bath.
• Aromatherapy massage: Get massage therapy with aromatherapy oils for deeper physical relaxation and stress relief.

If you're new to natural aromatherapy, inhalation is generally the simplest and safest method to begin with.

Types of oils used during aromatherapy

Here are the various types of aromatherapy oils and their key features:

1. Lavender oil- Known for its calming properties, lavender oil is commonly used to promote relaxation and improve sleep quality.
2. Peppermint oil- Often used to relieve headaches and boost mental clarity, peppermint oil provides a cooling, refreshing sensation.
3. Eucalyptus oil- Especially helpful for respiratory issues, eucalyptus oil is a go-to choice for easing congestion and clearing a stuffy nose.
4. Tea tree oil- Tea tree oil is commonly used for skin care and natural cleaning with its strong antibacterial and antifungal properties.
5. Chamomile oil- Known for its soothing effects, chamomile oil supports emotional calm and can also help with certain skin irritations.

Benefits of aromatherapy massage

Aromatherapy massage combines the power of essential oils with the healing touch of a professional. Some benefits of aromatherapy massage include:

• Lower stress levels
• Deeper muscle relaxation
• Better sleep
• A lifted mood

The massage format is a part of aromatherapy and one of the best ways to feel the benefits of aromatherapy.

Potential risks of aromatherapy

Some risks of aromatherapy to be aware of are:

• Skin irritation may occur if oils are too strong or not diluted.
• Allergic reactions to certain oils.
• Headaches or nausea from strong scents.
• Possible breathing issues, especially for people with asthma.

Testing a small amount first and using trusted products can help lower the risks.

Who should avoid aromatherapy?

While many people can enjoy aromatherapy safely, a few groups should be extra careful:

• Pregnant or breastfeeding females
• People with asthma or breathing problems.
• People with sensitive skin or known allergies.
• People on medications that might interact with essential oils.

Always consult a professional before using essential oils.

FAQs

1. Is it safe to use aromatherapy every day?

Yes, but using small amounts and taking occasional breaks is smart.

2. Will my health insurance cover aromatherapy sessions?

Usually not, unless it's tied to a medical treatment plan.

3. Can kids use aromatherapy?

Only with a doctor's advice and using very mild oils at low concentrations.

Conclusion

Aromatherapy is the easiest self-care method and an affordable one. That said, it's important to remember that aromatherapy is a complementary therapy. It's not a replacement for medical treatments. That's why investing in a health insurance policy is essential. It provides financial protection in case of unexpected illnesses, accidents or medical emergencies. Most standard individual health insurance covers doctor visits, hospitalisation, prescription medications, diagnostic tests and sometimes mental health support. Although therapies like aromatherapy may not be included under basic plans, insurance ensures that your essential healthcare needs are taken care of.

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 your general physician or another certified medical professional for any questions regarding a medical condition. 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.

Asthma affects millions of people worldwide, and if left unmanaged, it can lead to serious respiratory complications. World Asthma Day 2025 offers a valuable opportunity to learn more about this condition, raise awareness and take the right action to support yourself and others. If you or someone close to you lives with asthma, gaining the right knowledge is crucial to understand the condition in order to manage it effectively.

What is world asthma day?

Every year, world asthma day is observed on the first Tuesday of May. The global initiative for asthma (GINA) organises this day to improve asthma care and educate people about managing the disease. This day serves as a reminder to recognise the difficulties faced by people with asthma and encourage timely treatment.

Importance of asthma awareness day

You might wonder why a whole day is dedicated to asthma. The reason is that asthma can be a dangerous problem if you don't treat it properly. Millions of children and adults suffer from it, and many still lack access to proper diagnosis, treatment and ongoing care.

Asthma Awareness Day plays a crucial role in spreading accurate information and encouraging early intervention. It also urges governments and healthcare organisations to improve policies, allocate more resources and make asthma care accessible to all.

Overview of world asthma day 2025

World asthma day 2025 will be observed on Tuesday, May 6. This day helps you understand asthma and take proactive steps to manage your respiratory health. Asthma awareness week activities will focus on the following points:

• Helping people create personal asthma action plans
• Spreading updated asthma management guidelines
• Encouraging regular doctor visits
• Highlighting the role of affordable healthcare and insurance

How is international asthma day celebrated globally?

Different countries celebrate world asthma day in various ways, but the goal is always the same— better asthma care and awareness. Here's how it's observed around the world:

• Clinics and hospitals offer free lung tests and doctor consultations.
• Medical experts talk about early detection and treatment options.
• Teachers and students learn about asthma and how to help classmates who have it.
• People share tips, personal stories and support using hashtags like #worldasthmaday.
• Yoga and breathing exercises are promoted to strengthen lung health.

Tips for asthma management & prevention

Managing asthma well can help you avoid attacks and live a normal life. Here are some tips that can help:

• Take prescribed medicine regularly, even if you feel fine.
• Avoid dust, smoke, pollen, cold air and other things that make symptoms worse.
• Learn how to use your inhaler properly. Always keep it with you.
• Note when and how often you feel tightness in your chest or have shortness of breath.
• Visit your doctor for routine checkups and update your action plan if needed.
• Before securing any health insurance policy, check whether it includes asthma treatment.
• Gentle exercises like walking or swimming can improve lung strength without overstraining.

FAQs

1. Can asthma be cured?

No, but with the right care, you can control it and live a normal life.

2. How can we support and help during world asthma day?

You can share information, support local events and talk about asthma openly to help break the stigma.

Conclusion

World Asthma Day 2025 is a timely reminder that while asthma cannot be cured, it is a manageable condition—especially when taken seriously. Whether you're managing asthma yourself or supporting a loved one, this is the perfect opportunity to learn, take action and join the awareness movement.

Alongside proper medical care and lifestyle adjustments, financial preparedness is equally important. A comprehensive health insurance policy—and in some cases, critical illness insurance—can offer vital support by covering the costs of ongoing treatment, medications and hospital visits, giving you one less thing to worry about.

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 your general physician or another certified medical professional for any questions regarding a medical condition. 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.

Dumbbells are one of the most popular tools for working out. They are used for strength training, muscle building and improving cardiovascular health. Staying physically active not only boosts overall wellness but can also positively influence the benefits of your health insurance plans by promoting a healthier lifestyle.

Pros & cons of dumbbells

Training using dumbbells benefits your body in many ways. However, like any equipment, they also come with some drawbacks. Let’s take a closer look at the pros and cons to help you decide if they suit your workout needs.

Pros:

• Easy to use: Dumbbells are simple to use and don’t need any special setup. Just pick them up and start your workout.

• Great for beginners: They are perfect if you're new to strength training, as they allow you to start with light weights and move up slowly.

• Improves balance and coordination: Since each arm works on its own, dumbbells help improve muscle balance and coordination.

• Versatile: You can use dumbbells for many types of exercises like bicep curls, shoulder presses, squats, and more.

• Takes up less space: Compared to large gym machines, dumbbells don’t need much room, making them great for home workouts.

• Builds strength on both sides: One of the most important advantages of dumbbell exercises is that they stop one side of your body from doing more work than the other, helping build even strength.

• Range of motion: They allow your body to move more naturally than using machines, which can lead to better muscle growth.

Cons:

• Risk of injury: If you don’t use the right form or lift too heavy, dumbbells can cause injuries.

• Not ideal for very heavy lifting: For people who want to lift very heavy weights, dumbbells might not be enough.

• Takes more control: Since you control the weight in each hand, it can be harder to balance compared to machines.

• Can be costly: A full set of dumbbells for home use (especially adjustable ones) can be expensive.

• Limited progress at gyms: Some small gyms may not have dumbbells heavy enough for advanced lifters.

Conclusion

Dumbbells are great for building strength and staying fit, but it's important to prioritise overall well-being, especially with age.  Having the right health insurance in place can give you peace of mind in case of any workout-related injuries or health concerns. For older adults, senior citizen health insurance can offer extra support by covering check-ups, treatments, and other medical needs that may come with age.

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.

The bench press is one of the most popular and effective exercises in strength training. Whether you’re a beginner or an advanced lifter, this compound movement can help you build upper body strength quickly. It involves lowering a barbell to the chest and pushing it back up using controlled power. While it may look like a simple chest workout, the muscles bench press targets are several.

Muscles you can work on in the bench press

The bench press mainly works on the chest muscles, but it also engages several others.

• Pectoralis major (chest): It is the main muscle used during a bench press. It helps push the weight away from your chest. As you get stronger, your chest appears more defined and fuller.
• Deltoids (shoulders): The front part of your shoulder, called the anterior deltoid, helps in raising your arms and stabilising the bar. It works alongside the chest muscles to lift the weight efficiently.
• Triceps brachii (back of arms): These muscles help extend your elbows when you push the bar away from your chest. Strong triceps also improve your performance in other upper-body exercises.
• Serratus anterior (side of ribs): These muscles support your shoulder blades and keep them stable during the lift. Though often ignored, they play a key role in upper body strength.
• Latissimus dorsi (back): While not the main muscle, your lats help control the bar's movement and maintain a strong posture during the lift.
• Core muscles: Your abdominal muscles, obliques and lower back help stabilise your body on the bench. This prevents injuries and supports a smoother lift.

All these muscles work together to give you strength, control and balance during the lift. When you feel the burn in your body after a proper session, that’s how you know the bench press muscle worked exactly where it should.

Conclusion

The bench press can help activate your shoulders, arms, back and even your core. That’s why it remains a favourite among fitness lovers and bodybuilders. While training hard is important, taking care of your long-term health is also critical. Combining smart workouts with a good health insurance policy helps you stay ready for life’s surprises. It will financially support you in case of any unexpected health issues. Getting the critical illness insurance add-on can be a smart move. It covers serious conditions like heart disease or stroke.

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.

Regular exercise offers tremendous benefits for your physical and mental well-being. However, many people diminish these benefits by making avoidable mistakes during their fitness journey.

Whether you're just starting or have been exercising for years, knowing these common pitfalls can help you get better results with fewer setbacks. Read on to discover some common workout mistakes that you should be aware of.

Mistakes to avoid during workouts

Here are some crucial errors to watch out for in your exercise routine:

1. Overtraining: Many enthusiastic exercisers push too hard too soon. Remember that fitness is a gradual process, not an overnight transformation. Your body needs time to adapt to new stresses. Excessive training without proper recovery may lead to injuries, exhaustion and diminished results.
2. Neglecting warm-ups and cool-downs: These essential components of a workout routine are often rushed or skipped entirely. An adequate warm-up increases blood flow to the muscles and helps prepare the body for more intense activity. Similarly, cooling down helps your body transition safely back to a resting state and loweres muscle soreness.
3. Poor hydration habits: When you're dehydrated, your energy levels drop, muscle function declines and recovery slows. Make sure you're properly hydrated before, during and after workouts to maintain performance and support recovery.
4. Incorrect technique: Improper form reduces the effectiveness of your exercises and significantly increases injury risk. Take time to learn proper techniques, use mirrors to check your form or consider working with a qualified trainer initially to establish good habits.
5. Insufficient rest periods: Without adequate rest between sessions, your muscles can't repair and strengthen properly. Include rest days in your schedule and ensure you're getting enough sleep.
6. Unbalanced training approach: A complete fitness programme should include cardiovascular exercise, flexibility work and strength training. Focusing exclusively on one type of training creates imbalances and limits overall fitness development.

Conclusion

While exercise is essential for good health, how you exercise matters greatly. By avoiding these common mistakes in gym, you'll create a safer, more effective fitness routine that delivers sustainable results. Combine smart training with balanced nutrition and adequate rest for the best results. Don’t overlook routine medical check-ups—they are key to long-term health and early detection.

To further safeguard your well-being, ensure you have the right health insurance policy that covers medical costs, treatments and hospital stays. Additionally, a critical illness insurance plan offers specialised coverage for serious health conditions, providing both support 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.

Push ups are among the most effective bodyweight exercises which help build strength and core stability. However, doing them incorrectly can reduce their effectiveness and cause strain or injury. Whether you’re a beginner or experienced, it’s easy to slip into bad habits.

We’ll highlight some of the common push up mistakes in this post and how to fix them for better results.

Common mistakes to avoid while doing push-ups

Proper push-up technique is essential for maximising benefits and preventing injury. Based on insights from Outside Online, here are five common push-up mistakes to avoid:

1. Incomplete Range of Motion: Not lowering your chest close enough to the floor or failing to fully extend your elbows reduces the effectiveness of push ups. Aim to bend your elbows to at least 90 degrees during the descent and fully extend them upon rising. If achieving full range is challenging, consider modifying the exercise by performing push-ups on your knees or with hands elevated on a stable surface.
2. Incorrect Hand Placement: Positioning your hands too far forward while doing push ups can strain your shoulders and wrists. Ensure to align your wrists directly under your shoulders to maintain proper form and reduce undue stress.
3. Misaligned Hips: Allowing your hips to sag or rise disrupts the straight-line alignment from head to heels, diminishing core engagement and increasing injury risk. Focus on keeping your body in a rigid plank position throughout the movement.
4. Elbow Positioning: Flaring elbows out excessively during the push ups can lead to shoulder discomfort. Instead, angle your elbows back toward your hip bones to engage the correct muscles and protect your joints.
5. Neglecting Core Engagement: Failing to activate your core muscles can result in a lack of stability and proper form during push-ups. Engaging your core helps maintain a straight body line and supports overall movement efficiency.

Conclusion

By addressing these common errors, you can enhance your push-up performance, ensuring the exercise is both safe and effective. While regular exercise is essential for staying healthy at any age, it’s equally important to be prepared for unexpected health issues. That’s why senior citizen health insurance can be a smart investment.

Investing in health insurance plans offers added protection and peace of mind as you continue working toward a healthier lifestyle.

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.

Rowing is a full body workout which combines strength, endurance and technique. Whether on a rowing machine or rowing on the water, with proper form you can maximise performance and prevent injuries. However, many beginners and sometimes even the experienced rowers make mistakes. These mistakes apart from reducing efficiency, put unnecessary strain on the body.

In this blog, we’ll cover the most common rowing machine mistakes and how you can avoid them.

Common mistakes to avoid during rowing exercise

When using a rowing machine, it's critical to maintain proper form for maximum effectiveness and to prevent injury. Here are five common mistakes to avoid during rowing exercise:

1. Using Only Your Arms: Relying solely on your arms for rowing reduces efficiency and can lead to fatigue. Instead, initiate the stroke by pushing with your legs, then engage your core and finally pull with your arms. This sequence ensures a powerful and balanced stroke.
2. Pulling with Arms Too Early: Starting the pull with your arms before your legs have fully extended disrupts the stroke's rhythm and reduces power. Focus on fully extending your legs before engaging your arms to pull the handle towards your torso.
3. Bending Knees Too Soon During Recovery: During the recovery phase, if you bend your knees before your arms and torso have moved forward, the handle may have to manoeuvre around your knees, disrupting the stroke's fluidity.
4. Collapsing Your Chest Forward: Slouching or collapsing your chest can lead to poor posture and potential back strain. Maintain a tall posture. Keep your chest up and shoulders relaxed during the stroke to promote better breathing and efficiency.
5. Leaning Too Far Back at the Finish: Excessive backwards lean at the end of the stroke can strain your lower back and doesn't contribute to additional power. Aim to lean back only slightly, about 20–30 degrees, to maintain control and effectiveness.

Conclusion

By being mindful of these common errors and focusing on proper technique, you can enhance your rowing workouts and reduce the risk of injuries. While fitness is a great step toward wellness, unexpected health challenges can still arise. That’s why it’s wise to invest in a health insurance policy.

Consider critical illness insurance—it offers financial support when you need it most, giving you peace of mind as you focus on staying active and 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.