Updated on 7 Jan 2026

Physical fitness has gained recent prominence as an essential element of a healthy lifestyle. Developing strong and well-defined glute muscles has also surged in popularity within the fitness community. Besides enhancing our aesthetic appeal, well-conditioned glutes are vital for overall mobility, stability and lower body strength. In this discussion, we will explore several glute-strengthening exercises. By understanding the benefits and performing these exercises correctly, we can optimise our glute training routine and achieve the desired results.

Let us explore why glutes are important, the benefits of training them and the best exercises to strengthen them.

Importance of strong glutes

These muscles work together to support the hips and pelvis, assist in movements such as walking, running and climbing and play a key role in maintaining proper posture and body alignment.

Strong glutes are essential for several reasons:

• Posture and balance: Weak glutes can cause poor posture and lead to imbalances in the body. Strong glutes help keep your pelvis aligned and reduce pressure on your lower back.
• Injury prevention: When your glutes are weak, other muscles often try to compensate. This may lead to overuse injuries in areas like the knees, lower back and hips.
• Athletic performance: If you play sports or simply enjoy running or hiking, strong glutes can boost your performance by giving you more power and stability.
• Everyday movement: From standing up and sitting down to lifting objects, your glutes are involved in many daily activities. Strengthening them can make these movements easier and reduce the risk of strain.

Benefits of exercises for glutes

Working out your glutes goes beyond improving the shape of your backside, though that’s a nice bonus for many. Here are some key benefits of glute exercises:

• Enhanced lower body strength: Glute workouts target your hips, thighs and lower back, giving you a stronger and more stable foundation.
• Better support for the spine: Strong glutes relieve pressure from your spine, especially during lifting or bending movements, helping to reduce back pain.
• Improved mobility and flexibility: Regular exercise helps keep the glute muscles flexible and mobile, which supports a greater range of motion in the hips.
• Boosted metabolism: The gluteus maximus is one of the largest muscles in the body. Strengthening large muscle groups can increase your resting metabolic rate, which may help you burn more calories even when you're not exercising.
• Confidence and mental well-being: Physical fitness often contributes to better mental health. Feeling stronger and more capable can improve self-esteem and reduce stress.

However, it is important to take precautions while starting any new fitness routine. Having individual health insurance provides peace of mind, ensuring that if an injury or health issue arises, you can access necessary medical care without the burden of high out-of-pocket expenses.

Best exercises for glutes

Here are some of the best exercises for glutes:

Squats

Squats have established themselves as one of the most renowned exercises for glutes’ development. The primary target of this compound movement is the gluteus maximus, the largest muscle in the buttocks. When executed properly, squats also engage the quadriceps, hamstrings and core muscles. It is essential to perform squats with proper form, giving attention to factors such as knee alignment, stance width and depth. Squats serve as an efficient method to effectively tone and sculpt your glutes during your workout routine.

Lunges

Lunges, another highly effective glute workout, offer a dynamic range of motion that actively engages not only the gluteus maximus but also the gluteus medius and gluteus minimus. This exercise provides versatility, adaptability and adjustability to accommodate various fitness levels. Integrating lunges into your training routine can amplify glute activation, bolster stability and enhance overall lower body strength.

Single-legged deadlifts

One-legged deadlifts, also referred to as single-legged deadlifts, are unilateral exercises that strengthen the glutes, hamstrings and core. They rank among the best exercises for glutes. This exercise demands significant balance and stability, rendering it an excellent choice for targeting weaker glute muscles. Additionally, one-legged deadlifts can help equalise muscle development between the left and right sides of the body. When incorporating one-legged deadlifts into your glute training program, it is crucial to maintain proper posture, core engagement and progressive improvement.

Hip extensions

Hip extensions, which are isolation exercises, precisely target the glute muscles. These exercises entail extending the hip joint against resistance, activating the gluteus maximus while reducing the contribution of surrounding muscle groups. Among the various forms of hip extensions, hip thrusts have gained substantial acclaim for their effectiveness in building gluteal hypertrophy. By incorporating hip extensions into our workouts, we can efficiently focus on and fortify our glute muscles, resulting in improved performance and aesthetic enhancement.

Step-ups

Step-ups can target the glute muscles effectively while concentrating on unilateral leg strength and stability. This exercise simulates everyday actions like ascending stairs or stepping onto a raised surface. We can engage and develop the glutes by methodically utilising a step or platform. Step-ups aid in rectifying strength disparities between the lower body’s right and left sides and activate the gluteal muscles.

Conclusion

Exercise is essential, but it's important to progress at your own pace and listen to your body, just like with any fitness routine. Always warm up before starting and cool down afterwards to prevent injury. Taking care of your physical health should also include planning for the unexpected. Individual health insurance is a valuable investment for anyone leading an active lifestyle, offering protection in case of accidents or health issues that may arise along your fitness journey.

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.

Plantar fasciitis commonly causes pain and discomfort in the heel and sole of the foot. While various treatment approaches are available, exercise can significantly contribute to managing and alleviating the symptoms associated with this condition. In this discussion, we will delve into some exercises that effectively address plantar fasciitis, offering individuals potential relief and enhancing overall foot health.

List of the best exercises for plantar fasciitis

Numerous exercises prove effective in treating plantar fasciitis. Let’s explore some exercises for plantar fasciitis below:

• Calf stretches

• Plantar fascia stretch

• Foot strengthening exercises

• Toe stretching

• Low-impact aerobic exercises

1.      Calf stretches

Calf stretches rank as one of the most effective exercises for plantar fasciitis. These stretches help alleviate strain on the foot by extending the calf muscles, thereby reducing stress on the plantar fascia. To perform a basic calf stretch, stand with one foot forward and the other behind, keeping both your heels on the ground. Slowly lean forward until you can feel a stretch in the calf muscle. Repeat this stretch multiple times on both sides, holding it for approximately 30 seconds. To enhance the stretch’s effectiveness, you can use a towel or a resistance band wrapped around the ball of your foot, then pull your toes towards your torso. 

2.      Plantar fascia stretch

As the name suggests, this exercise specifically targets the plantar fascia. Sit on a chair and place one ankle on the opposite knee. Next, gently pull the toes towards the shin until you feel a stretch in the arch of the foot. Hold this stretch for about 30 seconds and repeat it several times on both feet. You can perform this exercise multiple times throughout the day, promoting flexibility in the plantar fascia.

3.      Foot strengthening exercises

One can alleviate plantar fasciitis symptoms by strengthening the foot muscles. Exercises like towel curls can prove beneficial. Place a towel on the floor and scrunch it up towards your body using your toes to perform this exercise. Repeat this exercise several times; you can gradually increase the resistance using a thicker towel or add small objects for your toes to grip. Additionally, you can include other exercises like marble pickups or toe curls with resistance bands in your foot-strengthening routine.

4.      Toe stretching 

With toe stretches, you can relieve tension in the muscles and ligaments of the foot, aiding in the management of plantar fasciitis symptoms. You can perform a simple toe stretch by sitting on a chair and crossing one ankle over the opposite knee. Gently grasp the toes and stretch them upwards until you feel a mild stretch. Hold this stretch for about 15-20 seconds and repeat it several times on each foot.

5.      Low-impact aerobic exercises

Engaging in low-impact aerobics, such as swimming or cycling, can enhance your overall fitness, all the while reducing the strain on your feet. These exercises improve cardiovascular health, without subjecting the plantar fascia to undue stress. Specifically, for those dealing with plantar fasciitis, swimming provides an excellent method to develop foot and leg muscles without overburdening them with excess weight.

Fitness enthusiasts perform countless exercises for various muscle groups to achieve their ideal physique. Among these muscle groups, let us concentrate on the latissimus dorsi, or lats, today. The lats often take precedence for their role in attaining a "V-taper" shape. They are considered essential for enhancing the function, stability and appearance of the upper body.

List of the best exercises for lats

Listed below are some of the best exercises for lats:

• Wide-grip pull-up

• Pendlay row

• Straight-arm lat pushdown

• V-bar sternum pull-up

• One-arm lat pulldown

1.      Wide-grip pull-up

Wide-grip pull-ups are a superior exercise for targeting the lats, primarily because they emphasise scapular depression, humeral adduction, and retraction. Grab the pull-up bar with hands wider than shoulder-width apart. Engage your core, pull your body up until your chin clears the bar, and then lower yourself, maintaining control. Avoid swinging or using momentum.

This exercise predominantly involves the latissimus dorsi, which serves as the primary mover, enabling powerful arm extension and shoulder adduction. The wide grip directs tension towards the laterally positioned lats fibres, optimising muscle activation. Additionally, wide-grip pull-ups activate synergistic muscle groups like the rhomboids, teres major, biceps brachii, and infraspinatus, making it a potent comprehensive exercise for overall upper body development. 

2.      Pendlay row

One of the most effective exercises for lats is the pendlay row, which requires significant recruitment of the scapular retractors, particularly the latissimus dorsi. Get into a bent-over position with a strict horizontal back angle and keep your torso parallel to the floor. Engage the latissimus dorsi to the maximum extent during each repetition. The Pendlay Row stimulates the lats through a combination of eccentric loading and concentric contraction during the pulling phase, offering balanced stimulus for muscle growth. It’s important to emphasise that maintaining proper form and executing the right techniques are crucial for fully reaping the benefits of this exercise.

3.      Straight-arm lat pushdown

Incorporate the straight-arm lat pushdown into your workout routine to isolate the lats. Holding a cable attachment overhead and extending your arms straight down while maintaining a slight backward lean keeps the lats under tension throughout the movement. The straight-arm position in this exercise eliminates the involvement of the biceps brachii, transferring the workload primarily to the lats, which enables a stronger mind-muscle connection.

4.      V-bar sternum pull-up 

Often, most of us underestimate the effectiveness of the V-bar sternum pull-up as an exercise that significantly targets the lats. When you use a V-bar attachment and pull towards the sternum, this exercise places a heightened emphasis on scapular depression and humeral adduction, resulting in greater activation of the latissimus dorsi. The V-bar sternum pull-up’s unique movement pattern and grip width allow the lats to contract through a wider range of motion, leading to increased muscle stimulation and growth.

5.      One-arm lat pull down 

Completing our list of the best exercises for lats is the one-arm lat pull down. This unilateral movement presents an excellent opportunity to boost lat activation while reducing any muscular imbalances between the left and right sides of your body. When you perform this exercise, you can concentrate on attaining the ideal lat contraction and involve your core to stabilise the body throughout the motion.

The one-arm lat pull down permits a more controlled and deliberate execution, ensuring maximum tension on the lats to attain the desired muscle growth.

Examinations are a stressful time for most students. Long study hours, performance pressure and lack of rest may take a toll on both physical and mental health. Let us get to know more about the top yoga asanas for students during examinations from this blog.

How does stress affect students during exams?

Many students experience anxiety, headaches, sleep problems and even mood swings due to pressure, especially during exams. In severe cases, it may affect concentration and memory, which might make it difficult to study effectively. Stress also weakens the immune system and might make students more likely to fall ill. Therefore, it’s important to find ways to manage stress during exams.

Importance of exercise during exams

While students may feel that they don’t have time to exercise during exams, staying active can improve focus and energy levels. Physical movement often increases blood flow to the brain, which helps with memory and concentration. It may also reduce mental fatigue and keep the body flexible after long hours of sitting. Daily sessions of light exercise can make a big difference.

Benefits of yoga for students

Yoga is one of the best ways for students to stay healthy during exams. It combines gentle physical activity with breathing exercises and mindfulness, which helps calm the mind and improve emotional balance. Regular yoga practice with a proper medical insurance can help students:

• Reduce anxiety and tension
• Improve sleep quality
• Boost memory and focus
• Maintain posture and flexibility
• Increase overall well-being

Yoga poses to beat exam stress

Here is a list of the best yoga asanas that can help students in managing exam stress:

• Kakasana

Practising Kakasana encourages focus and concentration, which is crucial for effective studying and exam preparation, making it the best yoga for students. By challenging one’s physical limits and helping to develop mental resilience, Kakasana can enhance a student’s ability to cope with exam stress.

• Padmasana

Padmasana, also known as the Lotus Pose, is a sitting position that encourages serenity and peace. This yoga asana for students stretches the hips and lower back, reducing tension that sometimes results from prolonged periods of sitting while studying. Padmasana promotes mental clarity and lowers anxiety levels by fostering deep breathing and improved blood circulation.

• Padahasthasana

Padahasthasana, or the Standing Forward Bend, is a forward bending posture that helps release tension in the spine, hamstrings and calves. It is considered to be great brain yoga for students. This asana rejuvenates the nervous system, enabling students to alleviate physical and mental fatigue often experienced during long study sessions.

• Paschimottanasana

Paschimottanasana, or the Seated Forward Bend, is a yoga asana that involves a deep stretch of the entire backside of the body, from the heels to the neck. This pose is particularly beneficial for students as it relieves lower back pain caused by prolonged sitting and desk work.

• Sirshasana

Sirshasana, commonly referred to as the Headstand Pose, is an advanced inverted posture that requires balance and strength. It can be a part of student yoga for concentration and memory. Although this asana may require more practice and caution, it provides numerous benefits. Sirshasana increases blood flow to the brain and also promotes a unique perspective, reducing mental rigidity and fostering creativity.

Conclusion

Yoga is a gentle and powerful tool that promotes both mental and physical balance. Just as yoga supports students during exams, it can also support people in maintaining a healthy lifestyle, especially when combined with proper healthcare planning, such as critical illness insurance. By caring for both the mind and body, we can face challenges with strength and calmness.

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.

Blood donation is of great importance, and the demand for blood donation always remains high. However, there are still many people that do not volunteer for this cause due to various reasons. There are many factors which might prevent them from donating blood.

 The biggest reason can be a lack of knowledge among them. Many people who donate blood for the first time have several questions. Two of the most common questions include ‘What to eat before donating blood?’ and ‘What to do after donating blood?’

 Read on to find the answers to these common yet vital questions that cross your mind.

How is donated blood used to help others?

Donated blood is a lifeline for many patients. It is separated into components such as red cells, platelets and plasma, each serving distinct medical purposes. These components assist accident victims, surgical patients and those battling illnesses like cancer. For instance, individuals like James Harrison, known as the "man with the golden arm," have made significant impacts by donating blood that helped treat Rhesus disease, saving millions of babies. 

Dos and don'ts before donating blood

Keep this list of dos and don’ts in mind if you are planning on donating blood:

Dos:

• Hydrate: Consume ample water before donating to maintain blood volume.
• Balanced Diet: Eat iron-rich foods such as red meat, fish, poultry, beans and spinach to bolster iron levels.
• Rest: Ensure a good night's sleep prior to donation.
• Check Your Medical Coverage: If you are a senior citizen, having health insurance for senior citizens can be beneficial in case of any post-donation complications.

Don'ts:

• Avoid Fatty Foods: Steer clear of high-fat meals before donating, as they can affect blood tests.
• Medications: Refrain from taking aspirin at least two days before donating platelets.

What to avoid before blood donation?

Before donating blood, it's advisable to avoid alcohol and fatty foods. Alcohol can lead to dehydration, while fatty foods can interfere with blood testing processes. Additionally, ensure you're not on medications that could affect your eligibility to donate. Having medical insurance can offer protection if any health concerns arise post-donation.

What to eat before donating blood?

Blood donation can be the safest way to help people suffering from critical medical issues. However, to do so, you must be safe and healthy, especially before donating blood. So, you should always pay close attention to what to eat before blood donation. Some nutritional elements that are vital for blood donation are:

• Iron

Iron is important for haemoglobin production. This means that the amount of iron in your body can affect your entire blood-pumping system. Vegetables such as spinach, peas, kale, and beans can provide enough iron before blood donation.

• Vitamin C

Vitamin C will complement the iron in your body. It will increase the capacity of your body to absorb iron more effectively. One can easily consume vitamin C through fruits such as kiwi, papaya and mango. You can also have vegetables like tomatoes to fulfil your body’s vitamin C requirements.

What to eat after donating blood?

Blood donation may cause dizziness and weakness, but that is temporary. As we all know, our bodies recover the blood that we donate in very little time. Want to know what to eat after blood donation? Just read on!

Some nutrients that can help you after blood donation are:

• Vitamin B complex

Vitamin B does not simply mean a single nutrient but many of them, such as B-2 and B-6. These nutrients will assist your body in building new red blood cells. Vitamin B will also speed up the procedure of recovery after blood donation. Having dairy products or some fruits like bananas will be enough.

• Water

Water is essential as our bodies cannot build blood cells without it. So, one should have a sufficient quantity of water after donating blood.

Conclusion

Blood donation is not complicated or dangerous. It isn’t harmful to the body of the donor. However, the donor needs to know what to eat after blood donation to recover faster. Donating blood improves your cardiovascular health. It also speeds up the process of creating new red blood cells in your body. Thus, donating blood benefits both the recipient and the donor! Understanding the role of donated blood and adhering to recommended guidelines can make your contribution even more meaningful. Additionally, ensuring you have medical insurance or health insurance for senior citizens can safeguard your health, providing financial security in case of any post-donation health concerns.

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.

Viral fever is one of the most common yet elusive adversaries in illnesses affecting people. Characterised by a range of symptoms and caused by various viral infections, almost everyone experiences this fever at some point in their lives.

While viral fever typically manifests with symptoms such as high body temperature, body aches, and fatigue, its diverse viral origins make it a diagnostic challenge for medical professionals. While it does cause discomfort, viral fevers often go away on their own with proper rest and hydration. Understanding what is viral fever and looking closely at its symptoms, causes, diagnosis, and treatment is crucial for effective management and recovery.

What is viral fever?

In essence, viral fever arises from viral infections that trigger the body’s defence mechanism. When this happens, your immune system elevates your body temperature to hinder the virus’s growth. By fostering an unwelcoming environment, this heightened body temperature (fever) enhances immune functions.

Depending on the severity, viral fevers encompass a spectrum of symptoms, ranging from mild to more pronounced. Understanding viral fevers is pivotal for timely intervention and effective management of such infections. Let’s understand what the symptoms of viral fever are.

Symptoms of a viral fever

The symptoms of a viral fever can differ significantly based on the virus responsible for the infection and the individual’s general well-being. This could include elevated body temperature, exhaustion, debility, headache, muscular discomfort, shivering, perspiration, coughing, and a sore throat.

People might additionally encounter gastrointestinal issues such as nausea, vomiting and diarrhoea. Notably, these signs might coincide with those of other ailments, underscoring the significance of an exact diagnosis.

Causes of viral fever

The next question that may arise in your mind would be: what causes viral fever? Let’s discuss it now. Many viruses originating from various sub-types or variants, such as influenza, rhinovirus, and adenovirus, can initiate viral fevers. These remarkably transmissible viruses can propagate through direct interaction, airborne dissemination, or contact with polluted surfaces.

Crowded environments, suboptimal hygiene habits, and inadequate sanitation can amplify the swift dissemination of viral infections. Pre-existing health ailments, a compromised immune system, and the absence of vaccination can heighten vulnerability to viral fevers.

How is a viral fever diagnosed?

Accurately diagnosing a viral fever involves thoroughly assessing a patient’s symptoms and medical history, potentially augmented by laboratory tests. Medical practitioners may conduct blood tests to pinpoint particular viruses or indicators of infection. Some viruses can be promptly detected through rapid diagnostic tests, expediting identification. Differentiation between viral and bacterial infections is crucial due to the substantial divergence in treatment strategies for these two infections.

How are viral fevers treated?

In contrast to bacterial infections, viral infections do not react to antibiotics. Consequently, treating viral fevers helps to ease the symptoms and improves the body’s immune reaction. Adequate rest, staying hydrated, and over-the-counter medications can effectively address fever, pain, and general discomfort. Doctors might recommend antiviral medications, such as those used to treat severe viral infections like influenza, in certain cases.

It’s also important to take preventive measures. Immunisation against specific viruses can reduce the risk of viral fever in the long run. These preventive measures include practising good hygiene, getting vaccinated, and avoiding close contact with infected individuals, which can collectively contribute to reducing the occurrence of viral fevers.

Updated on - 13 Feb 2026

Eggplant, also known as brinjal, is a purple vegetable enjoyed in many dishes around the world. It has a soft texture and easily takes on the flavours of other ingredients, making it a popular choice in cooking. But beyond taste, eggplant is also good for your health. It’s low in calories and contains fibre, potassium and other nutrients that support your heart, digestion, blood sugar and weight. According to the USDA, one cup of raw eggplant has just 26 calories but offers fibre and key minerals like potassium and manganese.

Let’s explore the health benefits and risks of including eggplant in your diet, and why this humble vegetable is worth adding to your plate.

Health benefits of eggplant

Below are some of the benefits of eggplant:

• Rich in antioxidants: Eggplant is a potent source of antioxidants, including vitamins A and C. These antioxidants play a crucial role in protecting yourself from damage caused by harmful free radicals. By neutralising these radicals, eggplants support cellular health and reduce the risk of chronic diseases.
• Polyphenol powerhouse: This humble vegetable is high in polyphenols, natural plant compounds linked to various health benefits. Polyphenols may aid in improving sugar metabolism, making them potentially beneficial for individuals with diabetes. Additionally, they could promote heart health by reducing inflammation and improving blood vessel function.
• Nutritional value: The nutritional value of brinjal lies in its low-calorie content coupled with its abundant essential nutrients. It’s a good source of dietary fibre, supports digestive health and helps with weight management. This vegetable also provides important minerals such as potassium, which is vital for maintaining healthy blood pressure levels.
• Heart health support: The fibre and antioxidants present in eggplants contribute to heart health. Fibre lowers cholesterol levels; as these both bind together in the digestive tract and prevents cholesterol absorption into the bloodstream. Antioxidants in eggplants protect blood vessels and reduce the risk of heart-related complications.
• Brain boosting potential: Anthocyanins, a type of antioxidant found in eggplants, have been linked to cognitive benefits. These compounds help protect brain cells from oxidative stress and reduce cognitive decline as you age.
• Weight management: Eggplant can be a valuable addition to your weight management plan due to its low-calorie and high-fibre content. The fibre helps you feel fuller for long, reducing the likelihood of overeating.
• Blood sugar regulation: The polyphenols in eggplants, particularly nasunin, have the potential to improve insulin sensitivity and regulate blood sugar levels. This makes eggplant a beneficial vegetable for individuals dealing with diabetes.
• Digestive health: The dietary fibre in eggplant aids in promoting healthy digestion. It helps with regular bowel movements, thereby helping to prevent constipation. Additionally, fibre contributes to a healthy gut microbiome, which is essential for overall digestive well-being.
• Anti-inflammatory properties: Eggplant contains compounds with anti-inflammatory properties, such as nasunin. This helps reduce the risk of many chronic diseases.
• Contributes to healthy skin: The antioxidants in eggplants protect skin from oxidative stress. Including eggplant in your diet may help improve your complexion and also reduce signs of ageing.
• Bone health support: Eggplant contains small amounts of important minerals such as manganese, which play a role in bone health. Manganese aids the formation and maintenance of strong bones and connective tissues.
• Cancer-fighting potential: Eggplants contain compounds such as chlorogenic acid and nasunin that exhibit potential anti-cancer properties. These compounds help neutralise harmful free radicals, reducing the risk of cellular damage and potentially lowering the risk of certain types of cancers.
• Vision protection: The rich content of antioxidants, including vitamins A and C in eggplant, is beneficial for eye health. These antioxidants help protect the eyes from oxidative stress and age-related macular degeneration (AMD).
• Kidney health: Eggplant is a natural diuretic due to its high water content and potassium levels. Therefore, it can aid in healthy kidney function by promoting regular urination to flush out toxins.
• Blood pressure regulation: The presence of potassium in eggplant helps regulate blood pressure by counteracting the effects of sodium. Maintaining a proper balance between these minerals is essential for cardiovascular health.

Potential risks of eggplant

Eggplants are healthy for most people, but there are a few things to be aware of.

1. Allergic reactions

Some people may be allergic to eggplant. This may lead to symptoms like itching, swelling or stomach pain. If you notice any of these signs after eating eggplant, it’s best to stop eating it and see a doctor.

1. Solanine content

Eggplants contain a natural chemical called solanine. Eating a large amount of raw eggplant could lead to problems like headaches or stomach upset. However, cooking the eggplant lowers the solanine and most people would never eat enough to be harmed.

1. Kidney stone risk

Eggplant has something called oxalates. For people who get kidney stones, eating too much oxalate-rich food may make things worse. If you have kidney issues, consult with a medical professional before indulging frequently.

1. Iron absorption issues

Eggplant contains a compound called nasunin (found mostly in the skin), which may block the body from absorbing iron properly.

If you have low iron or anaemia, avoid eating too much eggplant or talk to your doctor.

1. Stomach upset (in some people)

Some people may find eggplant hard to digest, especially when fried in a lot of oil. This can lead to gas, bloating or mild stomach discomfort.

Can you eat eggplant every day?

Yes, you can eat eggplant every day, as long as you don’t have any allergies or health problems. Eggplant is low in calories and full of fibre, vitamins and antioxidants, which are good for your body.

Just make sure to cook it properly and eat it as part of a balanced diet. Too much of anything, even healthy food, is not good for health.

Conclusion

Eggplant is a healthy and flexible food that fits well into many types of meals. Eating eggplant regularly can help with heart health, digestion, blood sugar and weight control. With its mild flavour and easy cooking methods, it is a simple way to make your meals more nutritious.

Before making big changes to your diet, like eating eggplant every day, it's a good idea to think about how it may affect your health, especially if you have allergies, kidney issues or other medical conditions. Having the right health insurance helps you stay on top of these concerns with regular check-ups and advice from a doctor. If you're not covered through work or family, individual health insurance plans are available to make sure you get the care you need, whenever you need it.

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.

Did you know that the normal heart rate for women is slightly higher than that of men?

Your heart rate is nothing but the number of times your heart beats per minute. This rhythmic beat of the heart is a symphony of life that sustains us all. Monitoring your heart rate can tell you more about your cardiovascular health. However, the normal heart rate can vary based on several factors, including age, activity level and, interestingly, gender.

For adults, the usual resting heart rate (when not physically exerting but at rest) is generally between 60 and 100 beats per minute (bpm). It is important to note that these values are not strict boundaries, and some individuals may fall slightly above or below this range without necessarily indicating a health concern.

What is a good heart rate as per gender? 

When we dive into the gender dimension, certain distinctions can be seen. On average, the normal heart rate for men ranges from 70-72 beats per minute. On the other side of the spectrum, adult women exhibit a slightly higher average heart rate, usually falling between 78 and 82 beats per minute. Women’s hearts tend to beat faster than men's due to hormonal variations, particularly during the menstrual cycle.  

These differences clearly showcase how biology and physiology make us unique. It’s important to keep in mind that various factors beyond gender influence heart rates. Age, fitness level, and even emotional states can cause fluctuations. Athletes and individuals who engage in regular cardiovascular exercise tend to have lower resting heart rates, often below 60. This is a sign of an efficient heart that pumps blood more effectively due to exercise conditioning. 

Do you always wonder: how can I increase my height? Well, before we dive into this question, it’s important to know that several factors influence one’s height. The onset of puberty can trigger accelerated growth, although the pace varies among individuals. Genetic elements play a significant role, accounting for approximately 80% of a person’s height. Other factors such as nutrition and exercise make up the remaining portion. Remember, there are no shortcuts to instantly increase your height, but there are certain steps you can take to influence your height and growth. Let’s explore how to increase your height with some effective strategies. 

Potential ways to increase your height naturally

Here are some ways to help you stand a little taller and feel more self-assured:

• Nutrition-rich diet: A diet rich in essential nutrients such as protein, vitamins and minerals is vital. Protein, in particular, supports the growth and repair of tissues, including bones. Incorporate lean meats, dairy products, eggs, legumes and nuts into your diet. Vitamin D and calcium are extremely crucial for bone health and development. Dairy products, green leafy vegetables and fortified foods are excellent sources of calcium and essential vitamins.
• Hydration matters: Staying hydrated is often overlooked, but it is integral to growth. Sufficient water intake helps maintain the elasticity of your cartilage, a critical component in bone development. It supports overall body functions, including those related to growth. So, the next time you think about how to increase your height, drink a glass of water right away.
• Regular exercise: Engaging in physical activity has numerous benefits and can positively impact your height. Incorporating exercises that promote stretching and elongation contributes to improved posture and spinal alignment. You can also add yoga, Pilates, swimming, and hanging exercises to your routine. These activities encourage a straighter spine and help create the illusion of added height.
• Quality sleep:During sleep, the body releases growth hormones that contribute to bone development. Get 7-8 hours of quality sleep each night to support optimal health.
• Posture awareness: Maintaining proper posture can instantly make you appear taller. Do practise some spine straightening exercises. Also, take note of your posture throughout the day and maintain the right posture, as this can impact your height perception.
• Stress reduction: Chronic stress can hinder growth potential. Engaging in stress-relief activities such as meditation, deep breathing exercises, and pursuing hobbies can contribute to overall being and subsequent growth.
• Avoid tobacco and alcohol: Both tobacco and excessive alcohol consumption can impact bone health. It’s best to minimise or avoid the same.
• Inappropriate exercises: While exercise is essential, lifting extremely heavy weights during adolescence can potentially stunt growth. Opt for exercises that align with your age and developmental stage.

Updated on 2 Dec 2025

Maternity insurance helps cover the medical costs of pregnancy, delivery and newborn care. A common question is whether pre and postnatal expenses are included within the maternity coverage limit. This includes doctor visits, tests, scans and medicines before and after delivery. Knowing whether these costs are included in the overall maternity limit is important for planning finances and avoiding unexpected bills.

This blog examines how various medical insurance policies address pre- and postnatal expenses, offering clarity on coverage details and enabling expectant parents to plan their finances with confidence.

What are pre and postnatal expenses?

Pre- and postnatal expenses are the medical costs incurred before and after childbirth. Prenatal expenses include regular checkups, ultrasounds, blood tests and consultations during pregnancy. Postnatal expenses cover hospital care, follow-up checkups and medicines for both the mother and the newborn after delivery. It ensures the good care of both the mother and the baby throughout the pregnancy and post-pregnancy period.

How health insurance covers pre and postnatal expenses?

Health insurance offers a specific type of coverage known as “maternity cover". This is designed to provide financial assistance for pre- and postnatal care costs.

Maternity coverage typically covers a range of childbirth-related expenses, including:

• Hospitalisation costs associated with delivery
• Fees related to the childbirth process
• Expenses for prenatal and post-operative appointments
• Medical examination charges

1. Prenatal care

Prenatal care is crucial for a healthy pregnancy. Health insurance plans with maternity cover can help pay for doctor's visits, ultrasound scans, blood tests, and other necessary prenatal appointments.

2. postnatal care

After the baby arrives, postnatal care is essential for both the mother and the newborn. Health insurance can assist with expenses related to postpartum checkups, vaccinations and any unforeseen medical needs.

3. Financial peace of mind

Maternity cover provides peace of mind by helping you manage the financial burden associated with pregnancy and childbirth. It ensures that you can focus on what truly matters- the health and well-being of both you and your baby.

What are the inclusions & exclusions under maternity insurance?

Maternity insurance typically covers hospital expenses associated with pregnancy and delivery. The table will show you what it includes and excludes:

What are the benefits of maternity health insurance policy?

Maternity health insurance covers all the costs associated with hospital care related to pregnancy and post-pregnancy. It reduces the financial burden of hospital stays, doctor consultations, tests and medications. Few policies offer coverage of vaccines and newborn care. By providing cashless treatment at network hospitals, it ensures timely and quality healthcare.

Overall, it offers financial protection, peace of mind, and support for both the mother and baby throughout the pregnancy period.

Conclusion

Pre and postnatal medical expenses play a crucial role in ensuring the health of both mother and baby during pregnancy and after delivery. In many maternity insurance plans, these costs are included within the overall maternity limit and cover regular checkups. Understanding the policy terms is important to know the inclusions and helps avoid unexpected bills.

While reviewing the various policies, it's beneficial to determine the best health insurance for parents by completing the form on this page. Let the experts help you select a plan that suits your needs.

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.

Unlock the secrets of thyroid health with a comprehensive guide to Thyroid Stimulating Hormone (TSH) levels. From normal ranges across ages to gender-specific considerations, this guide illuminates the critical indicators of thyroid function. Whether it's high TSH signaling hypothyroidism or low TSH indicating hyperthyroidism, empower yourself with insights for a balanced and healthier life. Consult with healthcare professionals for personalised advice and routine thyroid screenings.

Thyroid health is a fundamental aspect of one’s overall well-being and a critical indicator is the Thyroid Stimulating Hormone (TSH) level. The pituitary glands produce this hormone to regulate thyroid activity. Although the TSH range generally remains stable, variations can arise due to factors such as age, gender, and specific medical conditions.

The ranges tend to increase as a person gets older. Doctors generally consider the normal range to be 0.4 to 4.0 mU/L.

High TSH levels: Elevated TSH levels often signal an underactive thyroid gland (hypothyroidism). This means the thyroid isn't producing enough hormones, leading to symptoms such as weight gain, sensitivity to cold, and fatigue.

Low TSH levels: This can point to an overactive thyroid gland (hyperthyroidism) where excessive hormone production occurs. Symptoms may include anxiety, weight loss and rapid heart rate.

TSH levels for different individuals

Here’s a glimpse of the normal TSH levels by age:

In a diverse country like India, where food serves as sustenance and reflects culture and tradition, managing diabetes through dietary choices can pose distinctive challenges. Diabetes, a chronic metabolic disorder marked by elevated blood sugar levels, has emerged as a significant health concern in India, attributed to changing lifestyles, urbanisation, and genetic predisposition. While there is no one-size-fits-all solution for diabetes management, a meticulously designed Indian diabetic diet plan is pivotal in regulating blood sugar levels and overall well-being. Here, we will examine an Indian diabetic diet chart tailored to the specific requirements of individuals dealing with diabetes.

Diabetic diet chart plan

Below is a comprehensive 7-day Indian diabetic diet plan focusing on balanced meals and mindful food choices.

Thinking whether or not pre and postnatal expenses are covered within the maternity limit? When you are expecting a baby there is a lot to plan and prepare for. One essential aspect is healthcare, both before and after the birth. Luckily, health insurance policies can be a lifesaver in this regard. Let's explore how health insurance can help cover those crucial pre and post-natal expenses, making the journey to parenthood a bit less financially daunting.

How does health insurance help to cover the pre and post-natal expenses?

Health insurance offers a specific type of coverage known as “maternity cover". This is designed to provide financial assistance for prenatal and postnatal care costs. 

Maternity coverage typically covers a range of childbirth-related expenses including: 

• Hospitalisation cost associated with delivery
• Fees related to the childbirth process
• Expenses for prenatal and post-operative appointments
• Medical examination charges

• Prenatal care

Prenatal care is crucial for a healthy pregnancy. Health insurance plans with maternity cover can help pay for doctor's visits, ultrasound scans, blood tests, and other necessary prenatal appointments.

• Postnatal care

After the baby arrives, post-natal care is essential for both the mother and the newborn. Health insurance can assist with expenses related to postpartum checkups, vaccinations, and any unforeseen medical needs.

• Financial peace of mind

Maternity cover provides peace of mind by helping you manage the financial burden associated with pregnancy and childbirth. It ensures that you can focus on what truly matters- the health and well-being of both you and your baby.

Parenting is an incredible journey filled with the happiness of a baby attaining each developmental milestone, from those first tentative steps to hearing your child's first words. However, for some children, these development stages may not unfold as expected, raising concerns about Global Development Delay (GDD).

Global development delay (GDD) refers to significant delays in reaching development milestones at particular growth periods, like motor, cognition, language, and social skills, usually diagnosed in early childhood.

Here we’ll explore the signs and symptoms of global development delay, shedding light on a topic that many parents grapple with. This offers insights that can help navigate this challenging terrain.

Signs and symptoms of global development delay

Here are some common global development delay symptoms:

• Delay in motor skills: Difficulty achieving developmental milestones like rolling over, sitting up, crawling, and walking.
• Challenges with fine motor skills: Difficulty with tasks that require precision such as grasping objects or buttoning clothes. This can impact a child's ability to perform daily activities.
• Problems understanding speech: Difficulty comprehending and following spoken instructions or conversations. Many struggle to respond appropriately to verbal communication.
• Trouble with problem-solving:Difficulty in solving simple problems or understanding cause-and-effect relationships. May find it challenging to adapt to new situations or routines.
• Issues with social skills: Difficulty in engaging with peers or forming age-appropriate relationships. Many may struggle with sharing, taking turns, or understanding social cues.
• Delayed speech or nonverbal communication:Late or limited speech development is a hallmark of global development delay. Some children may rely on gestures or nonverbal communication to express themselves.
• Memory Challenges: Difficulty in retaining and recalling information. May have trouble remembering simple instructions or details.

Living with kidney disease and undergoing dialysis treatment can be challenging. One crucial aspect of managing this condition, along with medical treatment, is maintaining a proper diet. This is essential because when the kidneys are not working properly, they won’t be able to filter out the waste products well. Hence, it becomes necessary to eat right to manage kidney conditions.  Let's check what is the diet chart for kidney patients. This will offer valuable insights to help you make informed choices for a healthier life. 

What is the diet chart for kidney patients?

The primary goal of creating a kidney dialysis diet chart is to plan kidney-friendly eating to reduce the burden on the organs while ensuring that the body receives the necessary nutrients. Here are some key points to consider while making a dialysis diet chart:

• Limit sodium intake 

Dialysis patients should restrict sodium intake to manage blood pressure and fluid retention. Avoid high-sodium processed foods and reduce salt during cooking.

• Protein management

Adequate protein intake is crucial for maintaining muscle mass and overall health. However, excessive protein can lead to waste buildup in the blood

• Phosphorus and potassium control 

High levels of phosphorus and potassium can be harmful to dialysis patients. Foods like dairy products, beans, and bananas should be consumed in moderation.

• Monitor calcium and vitamin D

Kidney patients may develop bone problems due to calcium and vitamin D imbalances. Adequate intake of these nutrients is crucial, and supplements may be necessary.

• Limit phosphate-rich foods

Foods high in Phosphorus, such as colas, processed meats, and some dairy products, should be restricted.

Here is a sample dialysis patient diet chart:

When it comes to managing diabetes, there is a lot of confusion surrounding fruit consumption. Some people believe that fruit sugar is harmful to those with diabetes, while others argue that fruits are an important part of a healthy diet. So, what's the real scoop? Let’s delve into the topic of whether or not fruit is bad for diabetes. We will shed light on the facts and dispel some common myths.

Is fruit sugar bad for diabetes?

Let's get straight to the point and address the question on everyone's mind: Is fruit sugar bad for diabetes? The answer is not as straightforward as a simple "yes" or "no". It depends on various factors and it is essential to consider the bigger picture. Here are some key points to keep in mind:

• The type of sugar matters:

Fruit contains natural sugars, primarily fructose. While these can affect blood glucose levels, they do so more slowly and moderately compared to the rapid spikes caused by added sugar and refined carbohydrates.

• Fibre content:

Fruits are a rich source of dietary fibre. Fibre helps slow down the absorption of sugars, which can help stabilise blood sugar levels.

• Glycemic index (GI)

Some fruits have a lower Glycemic Index and have a lesser impact on blood sugar levels. Examples of low-GI fruits include berries, cherries and apples.

• Portion control:

Like any other food, portion control is crucial for people with diabetes. Eating too much fruit in one sitting can lead to an abrupt increase in blood sugar levels.

• Nutritional benefits:

Fruits are the major source of essential vitamins, minerals and antioxidants and are a valuable part of a balanced diet for people with diabetes.

Diphtheria is a fatal disease caused by a bacterium known as Corynebacterium diphtheriae. The number of cases reported globally is showing a sharp decline but is still considered endemic in certain parts of the world. Diphtheria is a contagious disease and there are two forms of it. The first one is classical respiratory diphtheria, which affects the nose, throat, tonsils, or larynx. It is the most prevalent type. The other one is cutaneous diphtheria, which is characterised by skin rashes, sores, and blisters that can appear anywhere on the body.

Let’s check in detail what causes diphtheria.

What causes Diphtheria?

As mentioned earlier, Corynebacterium diphtheriae is the sole cause of diphtheria. The bacteria spread from one infected person to another mainly through airborne droplets that contain the pathogen from the sneezing or spitting by the patient. They can also be transmitted through touching an object contaminated by this microorganism. In the case of cutaneous diphtheria, touching the open sores of the patient will cause the other person to contract the disease.

The bacteria, once entering the body, adhere to the lining of the respiratory system and multiply rapidly. They release a toxin that destroys the tissues of the respiratory tract. The dead or damaged tissues accumulate a bulky grey coating within two or three days post-infection. Thus, grey tissue builds up usually in the throat. This results in swallowing and breathing difficulties. The skin sores may also get covered with grey tissues and will not heal.

Any person who is not immunised by the DPT vaccine coming in contact with an infected individual can develop diphtheria.

Maintaining a healthy waistline is not just about looking good; it’s also about feeling your best and supporting your long-term health. A strong core and toned waist can improve posture, reduce back pain and even lower the chances of any health issues like heart disease and diabetes. Let us look at the best exercises to tone your waist, some helpful diet tips and common mistakes to avoid in this blog.

How can I lose weight around my waist?

Losing weight around the waist takes a mix of regular exercise, balanced eating and lifestyle changes. Spot reduction (targeting fat loss in one specific area) is a myth, but combining cardio workouts with proper strength training and adequate nutrition can help reduce body fat, which includes the waistline.

Best exercises to tone the waist

Here are some of the most effective exercises for tightening and strengthening your waist area:

• Side planks

Add side planks to your waist-slimming exercise routine. Begin by lying on your side, propped up on one forearm, with legs extended and feet stacked. Next, align your head to your heels by lifting your hips off the ground. Engage your core muscles and hold for 20-30 seconds on each side.

• Russian twists

Begin by sitting on the ground. Then, bend your knees and raise your feet. Lean back slightly, ensuring a straight spine. Hold an exercise ball, then twist your torso from side to side, tapping the ball next to your hip each time.

• Bicycle crunches

Lie on your back with your knees lifted and hands behind your head. Bring one elbow close to the opposite knee while extending the other leg. Now, alternate sides in a pedalling motion.

• Heel touchers

Lie on your back with your knees bent and feet resting flat on the floor, positioning your arms by your sides. While exhaling, elevate your shoulders off the ground and extend your right hand towards your right heel before lowering back down. Repeat the process on the left side.

• Side crunches

Lie on your back with your knees bent; your feet must remain flat on the floor. Rest your hands behind your head or place them at your sides. Lift your shoulders off the ground while simultaneously directing your right elbow toward your right hip. Lower your shoulders back down and repeat the same on your left side.

Common mistakes to avoid while exercising

Here are a few common errors:

• Skipping warm-up increases the risk of injury.
• Poor posture reduces results and can strain your back.
• Giving your muscles time to rest is just as important as working them.
• Strength exercises are great, but cardio is essential for fat loss.
• Inconsistent routine won’t give long-term results.

Diet tips for a toned waist

Here are some tips:

• Cut down on sugar and processed foods
• Eat more protein
• Stay hydrated
• Add fibre-rich foods
• Avoid late-night snacking

Conclusion

Staying active is important, but so is ensuring long-term health support for your family. If your parents are ageing, it’s a good time to review their medical insurance options. Many health problems become more common with age, and having the right medical insurance for parents means they can access the care they need, without delays or financial strain.

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.

Calcium, often referred to as the cornerstone of strong bones, plays a pivotal role in upholding bone and dental health, supporting muscle functionality, and facilitating proper nerve transmission. This essential mineral is fundamental for maintaining overall bodily well-being and functionality. While dairy products often get connected with calcium, few vegetable and meat sources also provide this crucial nutrient.

These sources include supplement-rich mixed greens, for example, spinach and kale, fortified plant-based milk, almonds and sesame seeds, and fish like salmon and sardines. Dietary choices with adequate calcium intake can enhance bone health and decrease the chances of developing osteoporosis as we age.

This article will give you an insight into the foods high in calcium, offering versatile choices for different dietary preferences.

List of calcium-rich food sources

Here are some excellent sources of calcium that you can include in your diet. 

• Dairy products: Milk, yoghurt and cheese are renowned calcium reservoirs. Known for their high calcium content, these dairy products boast superior bio-availability, ensuring efficient absorption and utilisation by the body.
• Soybeans: Optimal for those favouring plant-based alternatives to dairy, soybeans take the spotlight. They offer substantial calcium content when dry-roasted, making them a perfect enhancement for salads and snacks. You can also stir-fry soybeans.
• Dark green, leafy vegetables: Various deeply hued, leafy greens are teeming with calcium. For example, spinach, kale, collard greens, and turnip greens stand apart as remarkable sources. It’s important to realise that these vegetables contain oxalates, which might thwart calcium absorption. Combining them with foods rich in vitamin D can help offset this effect.
• Calcium-fortified foods: Numerous foods undergo calcium fortification to boost their nutritional value. Some of them include fortified plant-based milk varieties like almonds, soy, oat milk, calcium-enhanced orange juice, and breakfast cereals. These choices are particularly advantageous for individuals who may be lactose intolerant.
• Canned salmon: Canned salmon, especially when enjoyed with its edible and tender bones, serves as an exceptional calcium source. It also provides omega-3 fatty acids, bolstering both heart and cognitive well-being. This versatile option proves to be a delightful complement to salads or sandwiches.

• Nuts and seeds: Almonds, sesame seeds, and chia seeds are all great sources of calcium. Their nutrient content and healthy fat profile provide many health benefits. 
• Almonds: These nuts make a superb choice for wholesome snacking and boosting calcium intake. With 75 mg of calcium per ounce, almonds are a nutrient-rich snack that can easily enhance a wide range of recipes.
• Sesame seeds: A tablespoon of sesame seeds provides 88 mg of calcium, making it a great addition to salads or breakfast bowls. Sesame seeds are also an abundant source of other essential minerals like magnesium and zinc.
• Chia seeds: An ounce of chia seeds (28 grams) gives 178.9 mg of calcium, making it a phenomenal intake for those hoping to increase their appetite. They are easy to integrate into recipes and snacks like oats or smoothies.

• Figs: These are a surprising source of calcium, packed with nutrients and fibre. Dried figs, in particular, offer a concentrated dose of calcium, making them a delicious and nutritious snack. You can also add figs to oatmeal, yoghurt and salads for a calcium boost. 
• Dried herbs: Adding dried herbs to your food is tasty and healthy. Parsley and basil are two excellent sources of calcium, adding flavour and nutrients to meals. 
• Canned sardines: These are a great source of calcium, giving almost one-fifth of the recommended day-to-day calcium consumption in a solitary 3-ounce (approximately 92 grams) serving. They’re also a phenomenal omega-3 fatty acid and protein source, making them an incredible dietary option for those hoping to support their general well-being.
• Flour tortillas: These are a staple in numerous foods and can be a flexible base for various dishes, from wraps to quesadillas. Opt for whole wheat and fortified varieties to maximise calcium intake when purchasing flour tortillas. 
• Canned baked beans: Baked beans, often enjoyed as a side dish or in casseroles, offer dietary fibre and a notable dose of calcium. They are a convenient way to boost calcium intake while enjoying a snack.

Updated on 7 Jan 2026

Surya Namaskar, also known as Sun Salutation, is an important part of yoga practice that brings together movement, breathing and mindfulness. It is a set of 12 yoga postures done in a flowing sequence, usually at sunrise. This ancient practice is a complete exercise that benefits your physical health, improves breathing and calms the mind.

In this blog, let us understand what Surya Namaskar is and how it can benefit your health in many ways. 

What is Surya Namaskar?

Surya Namaskar is a combination of 12 body postures, performed one after another, while keeping breathing in sync with the poses. Traditionally practiced at sunrise, each round of Surya Namaskar includes a series of forward bends, backward stretches and pranayama (breath control), making it a complete body workout that energizes every system.  

By combining poses (asanas), breathing techniques (pranayama) and focus, Surya Namaskar helps bring balance to the body and mind. It increases energy levels, strengthens muscles, improves blood circulation and supports overall well-being.

What are the health benefits of Surya Namaskar?

 Here are some of the most important Surya Namaskar yoga benefits —

• Helps with weight loss: Surya Namaskar involves a series of dynamic movements that involve various muscle groups. This activity accelerates the heart rate, burns calories and aids in shedding excess weight. The synchronicity of breathing and body movement also supports metabolism, helping manage weight effectively.
• Strengthens muscles and joints: The practice encompasses a sequence of postures requiring the body to support its weight differently. This upgrades overall muscle strength and flexibility. The weight-bearing nature of this practice adds to stronger bones and joints, diminishing the risk of osteoporosis and joint pains.
• Improves complexion: Surya Namaskar boosts blood circulation, ensuring oxygen and nutrients reach the skin cells. This process rejuvenates the skin and imparts a natural glow, effectively imparting a healthier complexion. Additionally, sweating during the practice helps flush out toxins and enhances skin health further.
• Improves digestive health and efficiency: The asanas in Surya Namaskar positively affect the internal organs, especially the digestive system. This stimulation enhances the digestive processes, alleviates constipation and promotes better absorption of nutrients. It also helps prevent gastrointestinal disorders by regulating the secretion of digestive juices.
• Helps combat insomnia: Regular practice of Surya Namaskar calms the mind and decreases stress and anxiety. The meditative aspect of the practice induces relaxation, making it beneficial for those struggling with sleep disorders like insomnia. Promoting overall mental well-being, it sets the stage for restful sleep.
• Keeps periods on schedule: Surya Namaskar can positively affect the endocrine system, which regulates hormonal balance. For women, a balanced hormonal profile can lead to a more regular menstrual cycle and reduced discomfort. This practice also alleviates the symptoms of PMS or Premenstrual Syndrome.
• Acts as therapy for frozen shoulders: The controlled movements and stretches involved in Surya Namaskar can effectively relieve conditions like frozen shoulders. The gentle yet consistent motions help restore mobility and reduce shoulder joint stiffness. It also promotes blood flow to the affected area, aiding in healing.
• Stretches abdominal and spinal cord muscles: The arching and folding postures in Surya Namaskar provide a gentle stretch to the spinal cord, promoting spinal flexibility and diminishing back pain. Additionally, the engagement of abdominal muscles not only aids in core strength and toning of muscles but also supports better posture.
• Improves calcium levels: Surya Namaskar helps stimulate bones to retain calcium, reducing the risk of osteoporosis. Engaging in this practice helps the body maintain calcium and supports better absorption of minerals like magnesium and phosphorus.
• Enhances concentration: Surya Namaskar focuses on synchronising the breath with movement, providing an opportunity to focus and observe the body closely. The practice cultivates discipline and promotes deeper concentration, leading to a calmer and more alert mind.

How many Surya Namaskars should be done in a day?

The number of Sun Salutations to be done depends upon your current fitness and health goals- 

• Beginners: Begin with 3-5 rounds daily and slowly increase the number of repetitions while decreasing the time between each pose.
• Intermediate practitioners: Aim for 6-12 rounds for general wellness.
• Advanced practitioners: Up to 24 rounds (or more) for increasing endurance and strengthening muscle flexibility.

Conclusion

Surya Namaskar is a holistic practice that not only salutes the sun but also the well-being of the body, mind and spirit. The myriad health benefits of Surya Namaskar steps are a testament to the wisdom embedded in ancient practices. In a world where stress and sedentary lifestyles have become the norm, embracing practices like Surya Namaskar can be a transformative step towards reclaiming your health and vitality. So, unroll your mat, face the rising sun and embark on a journey of rejuvenation through this ancient and profound practice. 

If you are suffering from a chronic health condition or someone elderly in your family is planning to include Surya Namaskar in their routine, this is a crucial time to talk to the doctor and medical insurance provider. This way, you can plan to complement your practice of  Surya Namaskar with the security of a health insurance or senior citizen health insurance, in case any complications arise due to the intensity of the regimen. 

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.