Pregnancy is a beautiful experience for many women, but one that also brings on a range of challenges. One common issue that many pregnant women experience is back pain which makes it difficult for them to sleep comfortably and get proper rest. This is mainly because during pregnancy, a woman gains a significant amount of weight, her centre of gravity changes, and hormonal changes make her ligaments softer to prepare her for pregnancy. In this article, we will discover different pregnancy back pain remedies for sleeping, which can prevent or ease pain.

Tips to relieve back pain during pregnancy while sleeping

Listed below are several pregnancy back pain remedies for sleeping that a woman could try:

• Sleep on your side

Sleeping on your side and not on your back can ease some back pain, as this can help to reduce the pressure on our lower back and hips. If you are having trouble sleeping on your side, try using a body pillow that supports your belly and back. Or, use maternity pillows available in the market that are specially designed for pregnant women.

• Use a supportive mattress

A supportive mattress can help significantly reduce back pain. Use a firm mattress that can properly support your body while you sleep. It's best to first consult a healthcare professional for guidance before buying a new mattress.

• Apply a warm or cold compress to your back

Applying a warm or cold compress to your back can help reduce pain and inflammation. For a cold compress, use an ice pack, and for hot compresses, you can use a heating pad or a hot water bag.

• Practise good posture

Slouching puts pressure on the spine and further aggravates back pain. It is thus important to maintain good posture during pregnancy that can help reduce back pain and maintain proper alignment of the spinal cord. It is also recommended to wear a good, supporting maternity belt that provides support to the abdomen.

Fruits are loaded with crucial vitamins and minerals that our bodies need to maintain good health and vibrant, glowing skin. Our skin, being the largest external organ, requires proper nutrition to repair itself and combat damage. While factors like genetics and skin type play a role in determining skin colour, other factors like pollution, stress and hormone levels, and sun exposure also contribute to skin colour. Interestingly, including fruits rich in vitamin C in our diet can help achieve a brighter skin tone.

In this article, we explore the fruits known for their potential to promote skin whitening and provide a glowing complexion. Additionally, ensuring you have adequate health insurance coverage can provide peace of mind for your overall well-being.

Top 10 best fruits for skin whitening

Besides vitamins and minerals, fruits are also rich in antioxidants that help destroy harmful substances in the body, called free radicals, that cause dullness of the skin. Fruits can thus hydrate your skin and help to keep it glowing and healthy. So, if you’ve ever wondered, ‘which fruit is good for skin whitening,’ we’ve provided a list of fruits that are known to make skin fairer and brighter:

• Citrus fruits: Citrus fruits top the list of skin whitening fruits, as these are rich in vitamin C (a known skin whitening agent) and antioxidants, and they keep the skin hydrated. Citrus fruits like oranges, lemons, sweet limes, grapefruits, etc. can reduce melanin (pigment that gives your skin colour) expression and make skin brighter. Oranges, lemons and their peels can also be used to make an effective face mask.
• Cucumbers: Cucumbers are the second most sought-after fruit when it comes to skin whitening. They are known to effectively hydrate the skin and help make it blemish-free.
• Strawberries: Strawberries are another example of nutrient-dense fruits with a skin-brightening effect. They also have loads of vitamin C, which is a well-known skin whitening agent.
• Watermelons: In terms of hydrating the skin, watermelons are the best. They are full of vitamins and minerals and contain 92% water. Eating watermelons, particularly in the summer, helps to keep your skin glowing and bright.
• Apples: Apples are a powerful source of antioxidants and other nutrients that are needed for young and glowing skin. Eating apples daily helps to get brighter skin as well as helps resist premature skin ageing.
• Pomegranates: Pomegranate is great for all skin types. The antioxidants and nutrients found in it have anti-ageing and skin brightening properties. It can safeguard your skin from dangerous UV rays and helps to speed up skin cell rejuvenation.
• Tomatoes: The lycopene (colouring) found in tomatoes helps protect the skin from the sun’s damaging UV rays and it also brightens the skin.
• Blueberries: Blueberries are a terrific source of antioxidants that fight skin ageing and help you get brighter, even-toned skin.
• Avocados: Avocados are rich in antioxidants and good fat, both of which play important roles in making the skin look plump and brighter. They also help lessen inflammation of the skin.

Watermelon has approximately 91% water content, offering many benefits during pregnancy. This fruit is very low in calories and contains antioxidants like lycopene and lutein, which help remove harmful substances generated in the body, called free radicals, produced during metabolic processes. Although this fruit has many health benefits, pregnancy is the time when women are cautious about their diet. This leads to the question, ‘Is watermelon good during pregnancy?’. This article looks into a few benefits of eating watermelon during pregnancy.

Health benefits of eating watermelon while pregnant

If you’ve ever wondered ‘Is watermelon good for pregnancy,’ we’re here to help. Watermelon is packed with a wide variety of vitamins (A, C and B6), antioxidants, and elements like magnesium and potassium. Magnesium, in particular, plays a role in muscle relaxation and the prevention of premature muscle contraction. Natural sugars present in watermelon help in combating morning sickness, heartburn, and dehydration. Additionally, there are health benefits associated with consuming watermelon while pregnant.

• Lowers high blood pressure (pre-eclampsia): Watermelon contains lycopene, an antioxidant that can help reduce the risk of pre-eclampsia in expecting mothers. Pre-eclampsia is a complication that can lead to issues like miscarriage or premature birth.
• Reduces the likelihood of pregnancy-related complications: Increased pregnancy hormones can make bowel movements slower. This increases the need for more fluids to support blood circulation. These changes may result in dehydration, constipation, or haemorrhoids. By consuming watermelon during pregnancy, one can fulfil their increased hydration needs.
• Alleviates morning sickness: Watermelon is soothing and refreshing with natural sugar. Drinking watermelon juice or having some slices in the morning may help alleviate symptoms of morning sickness and heartburn, commonly experienced by pregnant women.
• Reduces muscle cramps and pain: Due to fluctuating hormones, pain and muscle soreness can occur during pregnancy. Including watermelon in your diet can reduce muscle cramps and bone pain.

What minerals and vitamins does watermelon provide for pregnant women?

Watermelon, a refreshing and hydrating summer fruit, is full of essential nutrients that are beneficial during pregnancy:

• Vitamin C: Supports the immune system and maycan aid in the absorption of iron, which is crucial for preventing anaemia.
• Vitamin A: Important for the development of the baby's heart, lungs, and kidneys.
• Vitamin B6: Assists in brain development and can help alleviate morning sickness.
• Potassium: Regulates fluid balance and can support muscle contractions, reducing the risk of leg cramps.
• Magnesium: It aids in muscle relaxation and can help decrease the chances of early contractions during pregnancy.

What are the potential risks of eating watermelon while pregnant?

While watermelon is generally considered safe during pregnancy, it is crucial for women who are at risk of diabetes or have pre-existing diabetes to consult a healthcare provider or dietician before including this fruit in their diet.

Consider the following potential risks:

• Gestational Diabetes: Due to its natural sugars, excessive consumption of watermelon may contribute to elevated blood sugar levels, posing a risk for gestational diabetes.
• Gastrointestinal Issues: Overconsumption might lead to gastrointestinal discomfort, including bloating or diarrhoea, especially if consumed in large quantities.
• Food Safety: Ensure watermelon is washed thoroughly before cutting to avoid potential exposure to harmful bacteria.

How can you eat watermelon while pregnant?

Adding watermelon into your diet can be a healthy way to enjoy this nutritious fruit. Here are few ways to include them in your diet:

• Fresh Slices: Enjoy chilled slices as a refreshing snack.
• Salads: Combine with other fruits or leafy greens for a nutritious salad.
• Smoothies: Blend with yoghurt and other fruits for a hydrating smoothie.
• Juice: Fresh watermelon juice can be a hydrating beverage option.

Remember to consume in moderation and maintain a balanced diet to ensure maternal and foetal health.

Conclusion

Watermelon is a delicious, soothing and nutrient-dense fruit that may aid in alleviating pregnancy-related issues. It is a good and tasty choice for pregnant women to incorporate into their daily diet.

In addition to a balanced diet, ensuring financial security during pregnancy is equally important. Opting for health insurance plans for family can provide comprehensive coverage for maternity expenses, routine check-ups, and unforeseen medical emergencies. Securing a good health insurance policy can help expectant mothers focus on their well-being without financial stress.

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.

Updated on - 19 Jan 2026

When uric acid levels rise, it often shows up as more than just a number. You might feel stiffness, sudden joint pain or swelling that makes everyday movement uncomfortable. If this sounds familiar, knowing which vegetables help in reducing high uric acid becomes important. Simple choices like leafy greens, bottle gourd, cucumber and carrots help your body clear excess uric acid and reduce flare ups.

This blog walks you through vegetables that reduce high uric acid, which vegetables truly help and how small daily changes can support your long-term joint health.

What is uric acid & gout?

Uric acid is a natural waste material formed when your body breaks down purines, which are present in certain foods. Normally, the kidneys filter it out, but when levels rise too high, sharp crystals can collect in the joints. This leads to gout, a painful condition that often affects the toes, ankles and knees.

Eating vegetables that help reduce uric acid, such as cucumbers, carrots and tomatoes, can support joint health and lower the chances of gout flare ups.

List of vegetables for reducing uric acid

You must always eat healthy to reduce your uric acid, and a few vegetables for high uric acid that can be consumed are listed below:

● Cucumber

Cucumbers are full of water and help your body stay cool. It works as a natural cleanser that removes extra uric acid from your blood through urine.

Eating cucumber regularly keeps your kidneys healthy and helps reduce swelling or pain in the joints caused by high uric acid.

● Tomatoes

Despite their culinary ‘vegetable’ designation, tomatoes stand out as excellent contributors to general well-being.

Tomatoes provide a double advantage due to their high vitamin C content, which reduces uric acid levels. Vitamin C is well-recognised for its antioxidant qualities and capacity to boost the immune system. Vitamin C assists in the breakdown and excretion of uric acid, limiting its build-up and eventual crystallisation in joints, which might lead to pain and disorders such as gout.

● Spinach

Spinach is full of iron and vitamins. Although it contains a small amount of purine, eating it in moderation helps the body stay strong and healthy.

Spinach also supports kidney function and helps your body get rid of waste naturally.

● Carrots

Eating carrots can be beneficial to your health if you have high uric acid levels. They are high in antioxidants, which aid in regulating enzyme synthesis. These enzymes promote uric acid amalgamation in the blood. They also help remove uric acid from the body due to their high fibre content.

● Cabbage

Cabbage is a great detox vegetable. It helps remove uric acid and other waste from the body. You can eat it cooked or raw in salads.

It’s low in calories and full of vitamins, making it good for both your heart and your joints.

How can you cure uric acid permanently?

Some of the natural ways in which you can reduce uric acid levels in your blood permanently are:

• Reducing the consumption of foods rich in purine (certain vegetables, red meat, shellfish, poultry and the like).
• Reducing high-sugar and high-fructose foods, sugary beverages, processed foods and refined foods.
• Keeping yourself hydrated by drinking enough water to flush out excess uric acid.
• Reducing the consumption of alcohol.
• Improving your intake of foods rich in fibre and Vitamin C.
• Keeping blood sugar levels under control.
• Managing your weight effectively.
• Including cherries and fresh cherry juice in your regular diet.

Vegetables to limit or avoid in case of gout

If you have gout or high uric acid, it’s best to limit vegetables that contain higher purines. These include mushrooms, green peas, cauliflower and asparagus. Eating them in large amounts may raise uric acid levels and trigger joint pain.

You don’t have to avoid them completely, but keep portions small. Focus more on low purine options like cucumbers, carrots and cabbage. Staying hydrated and cutting down on junk food also helps keep uric acid under control and reduces gout flare ups.

Role of health insurance in dealing with uric acid treatment

When dealing with high uric acid levels or related issues like gout and kidney problems, having a good health insurance policy becomes important. It provides financial support for treatments you may need if complications develop over time.

With health insurance covering hospital stays, diagnostic tests and specialist care, you can focus on getting the right treatment instead of worrying about expenses. To understand which policy suits you best, you can fill the form on this page and get expert guidance based on your needs.

Conclusion

Including more low-purine vegetables like cucumbers, carrots, tomatoes and leafy greens can help control high uric acid levels and support kidney function. Limiting moderate-purine vegetables such as peas, mushrooms and cauliflower also helps reduce flare-ups. Along with this, staying hydrated and following consistent eating habits are key to keeping uric acid in a healthy range.

Having critical illness insurance can also provide financial support if high uric acid leads to serious complications that require advanced treatment.

FAQs

1. Which vegetables are best for reducing high uric acid?

Low-purine, water-rich vegetables like cucumbers, carrots, tomatoes, cabbage and spinach support kidney function and help the body remove excess uric acid. Their high fibre content also helps stabilise metabolism, which indirectly reduces uric acid buildup.

2. Are there any vegetables to avoid if I have high uric acid?

Most vegetables are safe, but mushrooms, peas and cauliflower contain moderate purines. They may not trigger gout in everyone, but those with frequent flare-ups should limit them and monitor their symptoms.

3. Can eating more vegetables alone control uric acid?

Vegetables help, but they are only one part of uric acid management. Hydration, maintaining a healthy weight, limiting sugary drinks and reducing red meat and alcohol intake have a stronger impact on lowering uric acid levels.

4. Do tomatoes increase uric acid?

Tomatoes are generally considered safe for people with high uric acid. While a few individuals report sensitivity, research does not show that tomatoes significantly raise uric acid levels.

5. How quickly can diet changes lower uric acid levels?

Diet improvements can begin lowering uric acid within a few weeks, but noticeable relief from symptoms like gout pain may take longer. Consistency in diet and lifestyle habits is key.

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

Updated on 7 Jan 2026

The common cold is a mild viral infection, but its symptoms—congestion, sore throat, cough and fatigue—can disrupt daily life. Fortunately, several proven home remedies can help ease discomfort and may aid in faster recovery. Staying hydrated, resting, drinking warm fluids, using honey and saltwater gargles and inhaling steam are time-tested methods. These natural treatments not only soothe symptoms but also support your immune system as it fights off the virus.

What causes cold?

The common cold is primarily caused by viruses, with the rhinovirus being the most frequent culprit. It spreads through airborne droplets when an infected person sneezes, coughs or touches shared surfaces. Cold weather does not cause colds directly, but it can weaken your immune system, making you more susceptible to infections. Lack of sleep, stress, poor hygiene and a weakened immune response can also increase your chances of catching a cold.

Home remedies for fast cold relief

If you are wondering how to get rid of a cold overnight with home remedies, we have you covered. Here are some easy-to-follow methods that might just work their magic.

• Stay hydrated: It’s the golden rule of wellness and applies here too. Sip on water, herbal teas, clear broths and warm lemon water with honey. Staying hydrated helps keep your throat moist and aids in loosening mucus, making it easier to expel.
• Rest up: Your body is fighting a battle against the cold virus. Give it the ammunition it needs by getting enough rest. Curl up under the covers and let your body do its thing — healing and rejuvenating. Adequate rest also supports your immune system in fighting off the infection.
• Soothe your throat: A sore throat can become a pesky symptom of a cold. Gargling with lukewarm salt water provides relief. Dissolve half a tablespoon of salt in warm water and gargle for about 30 seconds. This simple remedy helps reduce inflammation and soothes that scratchy feeling.
• Battle congestion: If you’re dealing with a stuffy nose, try steam inhalation. Lean over a bowl of hot water, place a towel over your head and breath in the fumes. It’s like a mini sauna for your nose, helping clear congestion by loosening mucus and making it easier to breathe.
• Drink warm liquids: A cup of warm tea or chicken soup can work wonders. The steam and heat from the liquid can help soothe your airways, making it easier to breathe. Plus, the warmth can be comforting when you are feeling under the weather. Herbal teas like ginger and peppermint can also provide added benefits.
• Honey’s healing touch: Honey isn’t just a sweet treat; it’s a natural remedy for cold symptoms. Add a teaspoon of honey to warm milk or a cup of your favourite tea. Drink these warm beverages with honey to soothe your throat and ease coughing. Honey’s antimicrobial properties can help in fighting infections.
• Moisturise dry air: Dry air can worsen cold symptoms. Using a humidifier in your bedroom adds moisture to the air, preventing your throat from getting dry and easing congestion. A cool mist humidifier is particularly effective.
• Eucalyptus magic: Adding some drops of eucalyptus oil to boiling water and inhaling the steam can provide relief from congestion. Eucalyptus oil contains compounds that can help you open your airways. If you don’t have eucalyptus oil, you can use peppermint or tea tree oil.
• Elevate your head: When you sleep, keep your head slightly elevated. This can help prevent mucus from pooling in your throat and causing discomfort.

Tips to prevent cold

Preventing colds starts with strengthening your immune system and maintaining hygiene:

• Wash your hands frequently with soap and water.
• Avoid close contact with sick people.
• Disinfect commonly used surfaces, like doorknobs and phones.
• Do not touch your eyes, mouth or any part of your face with your hands, especially if you have been outside in a public space.
• Eat a balanced diet rich in fruits, vegetables and protein.
• Exercise daily and get proper sleep to have a resilient immune system.
• Use tissues or elbows when sneezing or coughing and dispose of tissues properly.

Prevention is key— just as an individual health insurance plan prepares you for medical needs, these habits prepare your body to fight infections better.

Conclusion

When you are searching for how to get rid of a cold overnight with home remedies, remember that nature has its own pharmacy. Cold remedies that work don’t have to involve complex treatments or medication. Stay hydrated, rest up and ease your symptoms with warm liquids, honey and steam inhalation. So, the next time you find yourself under the weather, try these tips to greet the morning with a clearer nose and a brighter mood.

Home remedies can provide comfort and quicker relief, while hygiene and a healthy lifestyle help prevent future infections. And when professional help is needed, having reliable health insurance ensures that your recovery is supported. Most plans cover doctor visits, prescription meds, diagnostic tests and even hospitalisation if needed. They also support preventive care like checkups and vaccinations, helping you stay healthy year-round.

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.

Updated on 24 Dec 2025

Every individual wants healthy, smooth and glowing skin. However, clogged or open pores sometimes become an issue, particularly in India, where humidity, heat and pollution affect the skin health. Locked or large pores can cause acne, blackheads and dullness.

While pores cannot be completely closed or eliminated, their appearance can be minimised through proper skincare and a balanced diet. Certain fruits provide vitamins, antioxidants and hydration that support skin health. In this blog, you will discover all those fruits that are perfect for the skin.

Why are fruits important for healthy skin?

Fruits consist of natural water content, antioxidants, minerals and vitamins. All these nutrients help in repairing the skin tissues, safeguard the skin from damage and keep it hydrated. Fruits that contain Vitamin C boost collagen production, which aids in tightening the skin and lowering the appearance of pores. Many fruits also include plenty of fibre, which helps in flushing out the toxins from the body and prevents breakouts. Periodically consuming the correct fruits can keep the skin youthful, radiant and even clear.

List of fruits that are good for skin pores

If you are wondering which fruit is good for skin pores, this list has got you covered.

• Citrus fruits: Oranges, lemons and grapefruits are like a vitamin C power-up for your skin. Vitamin C boosts collagen production and makes your pores less noticeable. Plus, these fruits have natural acids that gently exfoliate, keeping your pores clear.
• Berries: Blueberries, strawberries and raspberries are more than just tasty; they come packed with antioxidants. These little warriors fight off the free radicals that can mess up your skin. Their high fibre content also helps in digestion which indirectly helps your pores.
• Papaya: Papain, an enzyme in papaya, acts like a gentle exfoliator. It sweeps away those dead skin cells that can clog up your pores. With vitamins A, C and E in the mix, papaya gives your skin a healthy boost.
• Watermelon: If you need hydration, watermelon is your go-to friend. With its high water content, it keeps your skin juicy and plump. When your skin is happy, your pores play nice too. Vitamins A and C in watermelon are a dynamic duo for skin repair.
• Kiwi: Kiwi is packed with vitamin E, which helps keep your skin soft and smooth. It is also a great source of vitamin C, essential for boosting collagen and keeping pores firm and refined.
• Pineapple: Pineapple contains bromelain, a natural enzyme that acts as a gentle exfoliator. It helps remove dead skin cells and gives your pores a refreshed feel, almost like a mini spa treatment. Its vitamin C content further supports clear and healthy-looking pores.
• Pomegranate: Pomegranate is rich in antioxidants that protect your skin from damage. It also contains compounds that help regulate oil production, keeping your skin balanced and your pores under control.

Apart from consuming the right fruits, it's also crucial to have a critical illness insurance policy in place. Such a policy can help cover the costs if you ever face serious skin-related conditions or require hospitalisation.

Conclusion

Maintaining healthy skin is not just about treatments and creams; it mostly starts with what you consume. Adding certain fruits, such as strawberries, papaya and oranges, to your diet can help reduce the pore size and keep the skin glowing. Certain lifestyle habits, such as avoiding oily food products and drinking plenty of water, can also make a massive difference.

While focusing on your beauty and health from the inside is essential, it also helps you stay protected against unforeseen health issues. By filling out the form on this page, you can receive personalised medical insurance guidance and solutions for 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.

It is critical in the management of diabetes to exercise caution when it comes to dietary consumption. Due to its manufacturing process, jaggery, an organic sweetening ingredient generated from either sugarcane or date palm sap using traditional procedures, is widely considered a better alternative to refined sugar. However, a significant issue arises: is jaggery good for diabetes?

This article will thoroughly investigate the influence of jaggery on diabetes and evaluate its suitability for persons suffering from this medical condition.

Can Diabetic Patients Eat Jaggery?

When cooking food for diabetics, using natural sweeteners rather than artificial ones is better. However, not all natural sweeteners are suitable for diabetics.

Organic jaggery is considered better than white sugar, as white sugar undergoes extensive processing. Unlike white sugar, organic jaggery is free of chemicals and additives. However, these advantages of jaggery apply only if you consume it in moderation.

The points to keep in mind before choosing jaggery as your regular sweetener are-

1. While jaggery appears to be a healthier alternative to refined sugar, this does not guarantee that it will not lead to a spike in your blood glucose levels. As a majority of the carbohydrates in jaggery are sugars, it might still induce a blood sugar spike. It’s important to note that 100g of jaggery, for example, has 98.96g of carbs and 383 calories.
2. The glycaemic index (GI) of jaggery is 84.4. A food with a high GI contains a lot of sugar. It may also cause a significant spike in blood glucose levels.
3. Diabetes patients should consume food with a low glycaemic index. However, if you must consume jaggery, do so in moderation while taking other measures, such as minimising your consumption of other carbohydrate-rich meals. Limit your jaggery consumption to no more than 1-2 tablespoons per day.
4. A nutritious and well-balanced diet is the greatest way to reduce blood sugar if you have diabetes since it allows you to manage the illness better.
5. Instead of jaggery, nutritionists recommend using natural herbs like ginger, basil, and cardamom for taste. Furthermore, diabetics should examine the glycaemic index and glycaemic load before introducing new foods into their diet.

Before making any dietary adjustments, consult your doctor to determine which foods are safe.

Which Type of Jaggery is Good for Diabetes?

Although jaggery is a healthier alternative to white sugar, it is not suitable for diabetics. However, in moderation, organic jaggery might fulfil your sugar cravings. When you have diabetes, using unprocessed versions in small amounts is advisable. Natural and organic jaggery is far superior to white sugar and artificial sweeteners for persons who are healthy and do not have diabetes.

Conclusion

As a result of its high glycaemic index, utilizing jaggery in food cooked for diabetics may not be beneficial or safe. The primary goal of consuming a diabetic diet is maintaining blood sugar levels, which may be impossible with jaggery. You may use 1-2 tablespoons of organic jaggery to satiate your sugar cravings, but remember to consult your doctor before doing so. Additionally, it's essential to have regular check-ups and discussions with your healthcare provider to ensure your dietary choices align with your overall health goals and consider incorporating a health insurance plan for comprehensive care.

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.

Diabetes requires careful consideration of the meals you consume, since controlling blood sugar levels is a primary issue.

Among the different fruits available, pineapple frequently stands out due to its distinct, tropical flavour. However, the issue remains: is pineapple healthy for diabetics? Let’s look at the nutritional components, as well as the potential benefits and drawbacks of including pineapple in a diabetic diet.

Can a diabetic patient have pineapples?

Most fruits have a low glycaemic index (i.e., GI), which implies they affect blood sugar levels less than other foods.

Fruit contains fructose and fibre, which aid the body’s digestion of carbs, resulting in more stable blood sugar levels over time. Conversely, pineapples have a medium GI score, implying that they may significantly impact blood glucose levels more than other fruits.

The general GI classifications are as follows:

• Meals with a GI score of less than 55 are considered low GI.
• Medium GI foods have a GI score between 56 and 69.
• High-GI foods have a GI or Glycaemic Index of 70 or above.

The GI of raw pineapple is 66, suggesting that it is a medium-GI fruit.

You can consume the fruit in moderation and combine it with protein or healthy fat, such as nuts, seeds, nut butter, or avocado, to reduce its influence on blood sugar levels.

Melons and different dried fruits, such as dates, raisins, and sweetened cranberries, are also medium-GI fruits.

The GI of pineapple, like other foods, changes depending on what you eat with it. Combining fibre and carbohydrates with proteins and healthy fats helps you feel full for longer and decreases blood sugar spikes.

As seasons change and temperatures shift, our bodies can become more vulnerable to various illnesses. One pervasive ailment that will generally arise is strep throat, a condition influencing the throat as well as tonsils caused by the bacterium ‘Streptococcus pyogenes’. Understanding what is strep throat and recognising its symptoms is essential for immediately diagnosing and administering treatment.

What is strep throat?

Strep throat, medically called ‘streptococcal pharyngitis,’ is a bacterial disease essentially focusing on the throat and tonsils. The causative agent behind this contamination is Streptococcus pyogenes, also called group A streptococcus. This microorganism productively spreads through airborne drops when an infected individual coughs or sneezes, displaying a significant level of infectiousness. Although more predominant among children and youth, strep throat can affect people of all age groups.

Signs and symptoms of strep throat

Strep throat presents a range of symptoms that can often be mistaken for other throat infections. Common signs include:

• Sore throat: The most distinctive symptom of strep throat is a sudden and severe sore throat. It often makes swallowing painful and can lead to discomfort while talking.
• Fever: A high fever, typically above 101°F (38.3°C), is common with strep throat. This fever can come on suddenly, and one may also suffer from chills.
• Swollen tonsils and throat: The tonsils may become red and swollen, sometimes with white or yellow patches. The back of the throat might also appear red and inflamed.
• Headache and body aches: Individuals suffering from strep throat may encounter headaches and overall muscle discomfort reminiscent of cold or flu symptoms.
• Loss of appetite and fatigue: Discomfort due to the infection could lead to a decreased desire to eat and heightened feelings of tiredness.
• Swollen lymph nodes: In reaction to the infection, the lymph nodes in the neck could become sensitive and swollen.

Chickenpox is a highly infectious viral disease. This article will explore the  common question that many ask: what is the duration of chickenpox? Furthermore, we will delve into recognising the distinctive symptoms of chickenpox and how long does chickenpox last, enhancing your understanding of this disease.

How long does chickenpox usually last?       

The quintessential question we’re addressing here is the duration of chickenpox. The timeline can vary from the onset of symptoms to the eventual recovery, but the general range is between 4 and 7 days. During this period, the journey from rash to scab follows a distinctive pattern many who have endured can attest to.

How do you know if you have chickenpox?

The most common signs and symptoms of chickenpox include the following:

• Rashes: One of the primary signs of chickenpox is the development of red, itchy rashes. The rashes typically appear on the face and torso and then spread to other body parts. They begin as small raised red bumps, quickly evolving into fluid-filled blisters.
• Itching sensation: Chickenpox is known for causing intense itching. The blisters in the rashes can become incredibly itchy, a distinctive characteristic of the virus. However, scratching the blisters can lead to infection or scarring.
• Fever: Many individuals with chickenpox experience a mild to moderate fever shortly before or when the rashes appear. Other flu-like symptoms, like severe body aches and weakness, frequently occur with fever.
• Flu-like symptoms: Along with fever, chickenpox can have side effects like seasonal viral flu. These may include body aches, loss of appetite, and general uneasiness.
• Blisters and scabs: The red bumps progress into clear fluid-filled blisters. Over a few days, these blisters become cloudy and then form scabs. The whole process typically takes around 1 to 2 weeks.

In a significant ruling, the Delhi High Court has said that insurance companies cannot deny the health insurance claims for genetic disorders. The verdict stated that the clause in the insurance policy, which exclude the person with ‘genetic disorder’ is discriminatory and is in violation of Article 14 and Article 21 of the constitution.

While delivering the judgement, Justice Pratibha M Singh held that, “Right to avail health insurance is an integral part of right to healthcare as recognized in Article 21 of the constitution. The broad exclusion of genetic disorders from insurance claims without any generic testing is illegal and unconstitutional.”

Updated on - 11 Feb 2026

Hatha Yoga can be just the perfect thing you need after a long, stressful day of work.It’s a great choice for working professionals who want to break free from a sedentary lifestyle and feel more energised.

While some Hatha Yoga poses do involve flexibility, many are designed to bring calmness, build strength and improve balance. And the best part? It’s not just good for your body and mind—it also supports your long-term wellness goals.

Let’s delve into the blog to learn more about the meaning of Hatha Yoga, different postures and many more.

What is the meaning of Hatha Yoga?

The term ‘Hatha’ originates from a combination of two Sanskrit words: ‘ha,’ representing the sun, and ‘tha,’ meaning the moon. These terms collectively merge contradictory forces, like strength and flexibility, activity and contemplation and vitality and tranquillity. In other words, it strikes a balance between Pingala and Ida in our bodies. The word ‘Pingala’ represents solar energy and means tawny/orange in the Sanskrit dialect. Pingala resembles the blazing sun and refers to masculine energy. In contrast, Ida resembles lunar energy. In Sanskrit, it implies comfort and stands for feminine energy.

Hatha Yoga emphasises this equilibrium between Pingala and Ida by combining diverse asanas (physical poses), pranayama (breath control) and meditation practices. The ultimate goal is to achieve a condition of equilibrium between the physical body and the intellect.

Hatha Yoga combines the physical, mental and spiritual aspects of life to offer a comprehensive approach to overall well-being. Its emphasis on balance, flexibility and strength reflects the larger philosophical concept of harmonising opposing forces. While Hatha Yoga does promote physical health and flexibility, it goes beyond the surface to address mental clarity, emotional balance and spiritual growth.

What is the difference between Yoga and Hatha Yoga?

Here are the main differences between yoga and Hatha Yoga:

Is Hatha Yoga hard for beginners?

Hatha yoga is a safe and beginner-friendly yoga that prepares the body for advanced yoga forms. While some poses may initially feel challenging, with continued practice, the effort will start to feel more natural. This way, you will build more confidence while practising.

How many asanas are in Hatha Yoga?

This ancient practice holds that a healthy body facilitates spiritual growth. Thus, Hatha Yoga has many asanas that target different muscles to promote flexibility, strength and balance. Moreover, pranayama is also an integral part of Hatha Yoga.

These meticulous breathing exercises regulate the flow of ‘prana,’ the vital life force energy within the body. By engaging in pranayama, practitioners gain mastery over their breath, directly influencing their mental and emotional states. Breath becomes a potent instrument for soothing the mind and attaining inner serenity.

Below is the list of some of the popular asanas in Hatha Yoga:

• Tree Pose
• Tadasana
• Child’s Pose
• Bow Pose
• Trikonasana
• Dhanurasana
• Downward Facing Dog Pose

Conclusion

Hatha Yoga extends far beyond mere physical exercise; it is a deep and enduring discipline. This practice serves as a comprehensive route to mindfulness, embracing the entirety of one's being, including the body, mind and spirit. As you delve into the deep realms of Hatha Yoga, you embark on a transformative journey toward holistic well-being and self-revelation.

Just as Hatha Yoga offers calmness and supports physical strength, similarly, investing in a good health insurance policy can provide you with mental peace and financial support during difficult times. That is why you need to research and invest in good critical illness insurance to secure your financial future.

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.

Maintaining proper nutritional balance during pregnancy is essential for the mother’s and baby’s well-being and growth. One essential nutrient that is very important during pregnancy is iron, as it is pivotal in providing oxygen to the body’s cells and making red platelets.

Expectant mothers should focus on sufficient iron intake to prevent iron deficiency anaemia, a condition that can present risks for both the mother and the baby. This article will dive into a plethora of iron-rich food sources that are safe and favourable for pregnant women.

Pregnancy-friendly foods rich in heme iron

Heme iron is found in animal sources and is more easily absorbed by the body than its non-heme variant. Here are some heme iron-rich foods that expectant mothers can incorporate into their pregnancy diet:

• Lean meat: Pick lean meat varieties like beef, veal, pork, or lamb, as they act as great sources of heme iron. They contain iron and protein essential for a baby’s growth and development.
• Greens: Consume green leafy vegetables like spinach, kale, and collard greens, which are rich in vital nutrients and minerals and supply heme iron. They offer a double benefit, giving iron and folate, a fundamental nutrient that prevents neural tube defects during the baby’s growth.
• Beets: This is a colourful addition to your pregnancy diet. Beets contain heme iron, and other nutrients like fibre and antioxidants, making them a wholesome choice.
• Sauerkraut: This fermented cabbage dish can become a tasty and iron-rich meal addition. Sauerkraut provides heme iron while also offering gut-friendly probiotics.
• Tofu: Derived from soybeans, tofu is an excellent plant-based source of heme iron. It's versatile, and one can incorporate it into various dishes, providing a protein boost and raising iron intake.

Additional sources of iron

Apart from heme iron-rich foods, you can include several sources of non-heme iron in a pregnancy diet. Consuming vitamin C-rich meals with non-heme iron can improve absorption. Non-heme iron is typically not as easily absorbed as heme iron. Here are some non-heme iron sources:

• Lentils: A powerhouse of nutrition, lentils offer substantial non-heme iron, fibre, and protein, making them valuable to vegetarian pregnancy diets.
• Soybean flour: Enhance your iron intake in baking and cooking by integrating soybean flour. This adaptable ingredient lends itself to diverse culinary creations.
• Dried fruits: Elevate your non-heme iron levels and essential vitamins and minerals by adding dried fruits like apricots, prunes, raisins, and dates to your meal plans.
• Nuts and seeds: Nuts like cashews, almonds, and pine nuts are brimming with non-heme iron, while seeds like chia, hemp, sesame, and sunflower offer a similar nutrient bounty.
• Oatmeal: Beyond its comforting breakfast allure, oatmeal boasts noteworthy iron content. Elevate its nutritional quotient by incorporating dried fruits or nuts for a refreshing iron infusion.
• Wholegrain bread: Elevate your non-heme iron intake by embracing whole-grain bread as a culinary cornerstone. This nutrient-rich choice bolsters iron levels and promotes digestion through its fibre content, keeping you full for extended periods.

Commonly known as the ‘eight limbs of yoga,’ ashtanga yoga presents a holistic and all-encompassing method for achieving both spiritual and physical wellness. With its origins deeply intertwined with ancient Indian philosophy, this practice focuses on the connection between mind and body. It provides practitioners with a clear path toward self-discovery and balance. This traditional practice, popularised by K. Pattabhi Jois, has gained global recognition for its structured yet flexible approach to achieving balance, discipline, and inner peace. An energetic and dynamic form of yoga, it is a combination of breathing techniques and movement. In this article, we will understand what ashtanga yoga is in detail.

What is ashtanga yoga?

The term ‘ashtanga’ translates to ‘eight limbs’ in Sanskrit, reflecting the eightfold path that forms the foundation of this practice. The eight limbs are as follows:

• Yamas: The first one is Yamas (i.e., ethical principles). These moral and ethical guidelines guide practitioners in their relationships with others and the world. They include principles such as non-violence (ahimsa), truthfulness (satya), and non-attachment (aparigraha).
• Niyamas: The second one is Niyamas (i.e., personal observances). Niyamas are self-disciplinary practices that cultivate inner growth and self-awareness. They encompass concepts like purity (saucha), contentment (santosha), and self-study (svadhyaya).
• Asana: Next comes Asana (i.e., physical postures). Asanas are the physical or body postures in yoga. While often associated with the physical aspect of yoga, they serve as a means to prepare the body and mind for meditation and higher states of consciousness.
• Pranayama: Pranayama (i.e., breath control) involves regulation. It is a crucial component of ashtanga yoga, as it helps harness and direct the life force (prana) within the body, promoting vitality and mental clarity.
• Pratyahara: Pratyahara (i.e., sense withdrawal) is the abandonment of the senses from external stimuli, allowing practitioners to turn their attention inward and detach from sensory distractions.
• Dharana: Dharana (i.e., concentration) is the practice of focused concentration, training the mind to single-pointedness. This prepares the practitioner for deeper states of meditation.
• Dhyana: Next comes Dhyana (i.e., meditation). It is the sustained state of meditation where the mind is fully absorbed in the object of focus, leading to profound insights and inner stillness.
• Samadhi: Lastly comes Samadhi (i.e., self-realisation). In ashtanga yoga, the ultimate aim is samadhi, a state marked by profound self-realisation and a sense of unity with the universe. It represents a transcendental experience where the practitioner discovers their authentic self and attains liberation, known as moksha.

Ashtanga yoga's origin and history

 Ashtanga yoga finds its roots in ancient Indian philosophy and spirituality. The principles of ashtanga yoga were mentioned in the Yoga Sutras by the sage Patanjali, probably somewhere around 400 CE. In any case, the contemporary form of ashtanga yoga practised today can be directly connected to the teachings of T. Krishnamacharya and his student, K. Pattabhi Jois. Krishnamacharya, a prominent figure known as the ‘father of modern yoga,’ skillfully amalgamated age-old teachings and sacred texts to establish a yoga system adaptable to diverse individual capacities.

Ashtanga yoga poses

Ashtanga yoga can be divided into six categories-

1. Primary series (Yoga chikitsa): Focuses on detoxifying and aligning the body.
2. Intermediate series (Nadi shodhana): This aims to purify the nervous system by opening and clearing energy channels.
3. Advanced series A, B, C, and D (Sthira shaga): Integrates strength and grace of movement.

Each series begins with sun salutations (Surya Namaskara) to warm up the body, followed by standing postures, seated postures, and finishing sequences. The practice emphasises the synchronisation of breath and movement (vinyasa), specific gazing points (drishti), and internal energy locks (bandhas) to cultivate a moving meditation.

In modern practice, ashtanga yoga is based on two types of surya namaskara: sun salutation A and B.

Sun salutation A includes-

1. Pranamasana
2. Hasta Uttanasana
3. Padahastasana 
4. Ashwa Sanchalana
5. Parvatasana
6. Dandasana
7. Ashtanga Namaskara
8. Bhujangasana
9. Parvatasana
10. Ashwa Sanchalana
11. Padahastasana 
12. Hasta Uttanasana
13. Pranamasana

Sun salutation B includes-

1. Utkatasana
2. Uttanasana
3. Ardha Uttanasana
4. Chaturanga Dandasana
5. Urdhva Mukha Svanasana
6. Adho Mukha Svanasana
7. Virbhadrasana 1
8. Chaturanga Dandasana
9. Urdhva Mukha Svanasana
10. Adho Mukha Svanasana
11. Virbhadrasana 1 (in opposite direction)
12. Chaturangasana
13. Urdhva Mukha Svanasana
14. Adho Mukh Svansasan
15. Ardha Uttanasana
16. Uttanasana
17. Utkatasana

Benefits of ashtanga yoga

Regular practice of ashtanga yoga offers numerous benefits:

• Physical strength and flexibility: The dynamic movements enhance muscle strength and increase flexibility.
• Detoxification: The combination of breath control and movement generates internal heat, promoting detoxification through sweat.
• Mental clarity: The structured sequences and focus on breath foster concentration and mental clarity.
• Stress reduction: The meditative aspects of the practice help reduce stress and promote a sense of inner peace.
• Improved circulation: The flowing movements improve blood circulation, benefiting overall health.

These benefits contribute to a balanced and harmonious state of being, both physically and mentally.

Who can learn ashtanga yoga?

People of all ages and fitness levels can do ashtanga yoga. However, due to its physically challenging nature, beginners should start under the guidance of a qualified instructor. Changes can be made in intensity and poses according to individual needs and limitations. Consistency and patience are key, as early progress comes gradually.

People with preexisting health conditions or individuals at an advanced stage are advised to start slowly since yoga poses require muscle flexibility and strength.

Conclusion

Deeply rooted in the timeless teachings of the Yoga Sutras, ashtanga yoga is a guiding path towards equilibrium and unity in life, fostering physical well-being, mental clarity, and spiritual growth for its practitioners. Its eight limbs offer a roadmap for navigating the challenges of modern life while maintaining a connection to our inner selves and the greater universe. Whether one seeks physical fitness, mental tranquillity, or spiritual enlightenment, the path of ashtanga yoga provides a profound framework for holistic well-being. Although yoga helps you stay healthy, having a health insurance policy is essential to deal with any unexpected medical emergencies. 

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.

The breakdown of purines in the digestive system generally leads to the production of uric acid in the body. While a specific level of uric acid is vital, raised levels can result in hyperuricemia, a condition related to gout, which is a type of joint pain resulting from severe joint inflammation. Luckily, a few regular strategies exist to reduce uric acid levels and alleviate the risk of gout attacks. Let’s explore some effective tips for lowering uric acid naturally.

What causes high levels of uric acid?

Hyperuricemia (high uric acid levels) can occur when the body produces excessive uric acid or the kidneys excrete too little, forming sharp, needle-like crystals in joints, causing pain and inflammation.

Different factors can contribute to high uric acid levels:

• Dietary Choices:

  Foods high in purines, like red meat, organ meats, and certain seafood, can increase uric acid production. Additionally, beverages sweetened with fructose can elevate uric acid levels.

• Alcohol Consumption:

  Alcohol, especially beer and spirits, can disrupt the process of elimination of uric acid from the body, leading to its accumulation.

• Obesity:

  Excessive body weight is associated with increased production and reduced excretion of uric acid.

• Medical Conditions:

  Certain health issues, such as hypertension, diabetes, kidney disease, and metabolic syndrome, can impair the body's ability to remove uric acid effectively.

• Genetics:

  A family history of hyperuricemia or gout can risk individuals to higher uric acid levels.

Natural ways to reduce uric acid in the body

Here are some tips on how to lower uric acid.

• Eat more foods high in vitamin C:

  Integrating food varieties rich in vitamin C into your diet can bring down uric acid levels. Renowned for its potent antioxidant characteristics, vitamin C protects against surplus uric acid in the body, hindering its accumulation. Remarkable sources of vitamin C include citrus fruits, strawberries, bell peppers, and leafy greens.

• Avoid foods rich in purines:

  Specific foods contain purines, which, upon metabolic breakdown, produce uric acid. Food varieties high in purines, like red meat, organ meats, seafood (particularly shellfish), and certain bean varieties, ought to be avoided to decrease uric acid levels. One can replace these foods with lean protein sources like poultry, low-fat dairy products, and plant-based protein.

• Reduce your alcohol consumption:

  The consumption of liquor, particularly beer, has been related to raised levels of uric acid. Beer contains purines, and alcohol can also interfere with eliminating uric acid from the body. If you’re prone to gout attacks or have high uric acid levels, limiting your alcohol intake or avoiding it altogether is advisable.

• Less consumption of artificial sweeteners:

  Research shows that consuming artificial sugars, similar to fructose, may raise uric acid levels. High-fructose corn syrup, usually present in sweet beverages and processed foods, has been connected to an enhanced risk of gout. To promote well-being, consider picking natural sugars like honey or maple syrup and reducing your use of artificially sweetened products.

• Stay hydrated:

  Drinking adequate water is vital for maintaining healthy uric acid levels. Lack of hydration can prompt uric acid crystallisation in the joints, setting off gout attacks. Satisfactory hydration plays a critical part in the dilution of uric acid inside the circulation system and works with its expulsion through the kidneys.

Additional tips to lower uric acid levels

• Monitor Medications:

  Some medications can increase uric acid levels. Consult a doctor to review medications and make adjustments if necessary.

• Consider Coffee Consumption:

  Some studies suggest that consuming coffee may be associated with lower uric acid levels. However, consulting a professional is essential to determine if coffee is appropriate for you.

• Regular Monitoring:

  If you have a history of elevated uric acid levels or gout, regular monitoring through blood tests can help manage and adjust your dietary and lifestyle choices effectively.

High levels of uric acid can be especially troubling in old age. Consider getting health insurance for senior citizen if you or your family member is battling uric acid along with complications that come with age.

Conclusion

So, now that you know how to lower uric acid, we’re sure you’ll take these easy steps to a healthier you. Lowering uric acid levels naturally is achievable through dietary and lifestyle changes. It’s essential to remember that the effectiveness of these recommendations can vary from person to person, so it’s advisable to collaborate closely with a healthcare expert to devise a personalised medical insurance tailored to your specific needs and 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 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.

In a society saturated with skincare products claiming miraculous outcomes, it’s often easy to disregard the timeless natural gems that were cherished for centuries. Neem stands as a testament to this, celebrated for its multifaceted advantages, particularly in skincare. With its roots tracing back thousands of years, it finds mention in age-old Ayurvedic texts for its remedial characteristics.

Neem, scientifically labelled as Azadirachta indica, is more than just a mere plant. It emerges as a botanical dynamo, bestowing a plethora of benefits to make your skin healthier and more radiant.

Benefits of neem for skin

Neem contains essential fatty acids, antioxidants, and phytochemicals, making it a viable remedy for various skin conditions. Read on to learn about the benefits of neem for skin:

• Acne and pimple control

Neem is renowned for its remarkable capacity to address acne and pimples. Enriched with nimbin and nimbidin, neem harbours potent antibacterial and anti-inflammatory attributes. These active elements work synergistically to inhibit the spread of bacteria responsible for acne, ease inflammation, and prevent future breakouts. Integrating skincare products infused with neem into your regimen can relieve acne-related concerns, giving you a clearer and smoother complexion.

• Skin detoxification

When our skin is perpetually exposed to pollutants and harmful agents, neem serves as a natural detoxifying agent. Its detoxification qualities facilitate the removal of impurities from the skin, allowing your skin to breathe and regenerate. Whether applied as facial masks or cleansing products, neem is pivotal in extracting impurities deeply entrenched within the pores, leaving behind a rejuvenated and invigorated complexion.

• Anti-aging elixir

The ageing process is inevitable, but neem can slow down its visible effects on the skin. Rich in antioxidants, neem fights off free radicals contributing to premature ageing. These antioxidants are crucial in upholding skin elasticity, decreasing fine lines and wrinkles, and enhancing youthful radiance. Consistent use of neem-infused products can preserve your skin’s innate suppleness and radiance.

Updated on - 03 Feb 2026

If you’re looking for ways to tone the body and lose weight, adding Surya Namaskar to the routine might be a good choice. This incredible exercise is a rhythmic sequence of 12 intricately woven yoga asanas. When practised regularly, Surya Namaskar can boost metabolism, enhance flexibility and engage multiple muscle groups, supporting overall fat loss and muscle toning.

Let’s find out more about this yoga flow through this blog.

Yoga asanas (poses) involved in a Surya Namaskar

Although there are slight variations in the sequence depending on the yoga style, the traditional Surya Namaskar consists of 12 poses, which are performed in a rhythmic flow. However, eight distinct asanas form the core of the sequence and are repeated on both sides to complete the full cycle:

1. Pranamasana

Stand upright with your feet closely aligned. As you inhale deeply, raise your arms sideways and keep your chest in an expanded position. Join your palms in the form of a namaskar and keep your hands near your chest.

2. Hasta Uttanasana

Raise your hands with your palms still joined. Maintain a relaxed posture while keeping your back in a slanted position. Stand in a way that your ears and biceps are in perfect alignment with each other.

3. Hasta Padasana

While exhaling, slowly bend forward towards the ground. Focus on bending from the upper part of your body while keeping your spine in a straight position.

4. Ashwa Sanchalasana

Keep your body parallel to the ground. Relax by extending your arms to the side. Bring your right knee towards your right chest while keeping your back arched gently. At the same time, stretch your left leg towards the back of your body.

5. Dandasana

Inhale deeply as you stretch your right leg towards the back of your body. Keep your body relaxed while holding this pose.

6. Ashtanga Namaskara

Exhale deeply and bend your knees to the ground. Keep your back arched and your hips raised slightly while doing this pose.

7. Bhujangasana

Keep your chest and body aligned to the floor. The middle section of your body and legs should be flat. Ensure you don’t put your weight on your legs so that you can stay relaxed throughout the pose.

8. Parvatasana

While keeping your feet and palms in the same position, gently lift your midsection. As you maintain your posture, release your breath gradually.

To complete the Surya Namaskar cycle, repeat the sequence by bringing the opposite leg (left leg forward in Ashwa Sanchalanasana) and continue until you return to Pranamasana. This completes one full round.

How does Surya Namaskar benefit in losing weight?

Although weight loss takes time, Surya Namaskar can effectively support it. This dynamic sequence combines physical movement with mindful breathing, offering a full-body workout that boosts metabolism and burns calories. Performing all postures engages multiple muscle groups, helping tone the body as well as build lean muscle mass.

How many Surya Namaskars are optimum for weight loss?

The number of Surya Namaskars you do for losing weight depends on your current fitness, consistency, body weight, pace, diet and age. Here are some guidelines which can help:

1. If you’re a first-timer

You should begin with 5 to 10 rounds per session. Here, a round means a complete 12-pose cycle. It’s a good idea to start low and then slowly increase the rounds.

2. If you’re intermediate

You can aim to perform over 12 rounds of this yoga flow. An average individual who performs 12 rounds of Surya Namaskar can burn approximately 416 calories in a session.

3. If you’re advanced

Many individuals practice 20 to 30 rounds or more each day, especially when the primary goal is to lose weight. However, this needs the correct form, good fitness levels and proper recovery.

While Surya Namaskar helps strengthen the body and improve metabolism, a health insurance policy ensures you’re financially secure if health issues or injuries occur. Within this policy, you can select a suitable health insurance plan like an individual insurance, family health insurance or a plan tailored to specific medical needs, so that your commitment to fitness is supported by complete financial protection.

Best time of day to practice Surya Namaskar

The best time to do Surya Namaskar is early morning at sunrise, on an empty stomach. Morning practice helps you absorb fresh air and sunlight, energising your body for the day. If that’s not possible, the evening around sunset is also suitable, as it helps relax your body and mind after a busy day. The key is to practise regularly at a fixed time for the best results.

Precautions and common mistakes to avoid during Surya Namaskar

To ensure the effectiveness and safety while doing this yoga flow, you should keep the following in mind:

• Doing yoga immediately after a large meal might lead to discomfort.
• Poor alignment, such as collapsing hips in downward dog and a curved back in plank, lowers the effectiveness and increases the risks.
• Don’t rush through the rounds, as it can compromise breathing and posture, which can lower the benefits.
• If you experience pain (not just stretch) in the neck, lower back, knees or joints, you should stop doing the yoga or adjust.
• Too many rounds, especially when you’re exhausted, can increase the risks of injury and also lower the quality of practice.

Conclusion

When you want to lose weight, Surya Namaskar is a practical and smart choice. It can help burn calories, support overall well-being, boost metabolism, tone the muscles and improve digestion. Try doing this yoga early in the morning and pair it with a healthy lifestyle and a balanced diet. Apart from improving your health through Surya Namaskar, it’s also beneficial to keep yourself protected from financial burdens if any unwanted health issues arise. This is where health insurance plans come in, as they can cover all the unexpected medical expenses, hospitalisation and treatment. If you need more personalised advice and service on health insurance, do fill out the form on this page.

FAQs

1. Is it possible to lose weight by doing only Surya Namaskar each day?

Yes. You can lose weight by doing this yoga daily, but to see the best outcomes, you also need to attend to sleep, recovery, diet and other movements.

2. Is it okay to do this yoga in the evening if morning is not possible?

Yes, but you should allow a gap after the last meal, pick a time when you’re not rushed and aim for constant practice.

3. What happens if I do too many rounds of Surya Namaskar too quickly?

Doing too many rounds quickly can lead to compromised form, fatigue, joint stress and risk of burnout.

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.

Surya Namaskar, or Sun Salutation, is a popular and beneficial yoga sequence. Practised for centuries, it combines physical movements with breathing and mindfulness. If you are a beginner or an experienced practitioner, knowing the steps and benefits of Surya Namaskar can be great for your well-being. Let us get to know more about Surya Namaskar from this blog.

What is Surya Namaskar?

Surya Namaskar is a 12 poses of yoga set, performed in a sequence. It is often done in the morning to greet the sun and energise the body. These poses stretch and strengthen all major muscle groups which makes it a full-body workout. Along with the physical aspect, it also promotes mental clarity and peace.

When to do Surya Namaskar?

The best time to do Surya Namaskar is early in the morning on an empty stomach. Practising at sunrise helps your body wake up gently and prepares you for the day ahead. However, if mornings are not possible, you can practise it in the evening, at least three to four hours after your last meal. A calm and clean environment is ideal for getting the most benefits.

12 steps of Surya Namaskar

Surya Namaskar is like a symphony of postures, each gracefully transitioning into the next. The 12 steps or postures of Surya Namaskar are as follows:

Paramasana (Prayer pose)

• At the start, stand tall on a mat in a prayer position.
• This centred position sets the tone for your practice, grounding you in the present moment, fostering gratitude and enhancing mental focus.

Hasta Uttanasana (Raised arms pose)

• Inhale and raise your arms overhead while gently arching your back and looking up.
• This lengthens your spine, improves lung capacity and stimulates the nervous system, boosting energy and mental alertness.

Hasta Padasana (Hand to foot pose)

• Exhale, fold from your hips and bring your hand to the ground beside your feet.
• This pose stretches your hamstrings, calves and lower back, promoting flexibility and calming the nervous system.

Ashwa Sanchalanasana (Equestrian pose)

• Inhale, place your right foot back into a lunge, keeping the left knee bent and palms on the mat.
• This posture strengthens and stretches leg muscles, opens the chest and enhances balance and focus.

Dandasana (Stick pose)

• Move into a plank position, engaging your core and maintaining a straight line from head to heels.
• This pose builds upper body and strength, improves posture and prepares you for more challenging poses.

Ashtanga Namaskar (Eight-limb pose)

• Gently lower your knees, chest and spine to the ground, touching 8 points (hands, feet, knees and chest)
• This develops upper body strength, enhances arm and shoulder flexibility and cultivates mindfulness and concentration.

Bhujangasana (Cobra pose)

• Inhale, slide forward, lifting your chest and head while keeping your pelvis and legs on the ground.
• This opens up the chest, strengthens back muscles, enhances spinal flexibility and alleviates stress and fatigue.

Adho Mukha Svanasana (Downward-facing dog pose) or Parvatasana (Mountain pose)

• For Adho Mukha Svanasana, bend with your feet apart at hip width, keep your eyes on your stomach, arch your upper spine slightly and bend your arms towards the floor.
• Parvatasana may look the same but is different. Keep your feet together, look ahead, align your head and neck with your spine and keep your arms straight.
• For both poses, you have to lift your hips and form an inverted V shape.
• These poses stretch the spine, hamstrings and calves, strengthen the arms and shoulders, calm the mind and boost blood circulation.

Ashwa Sanchalanasana (Equestrian pose)

• Inhale and place the left foot back into a lunge, mirroring step 4.
• This posture continues to enhance leg stretching and balance while stretching the hip flexors and promoting stability.

Hasta Padasana (Hand to foot pose)

• Exhale and fold forward again, aiming to touch the ground with your palms or fingertips.
• This repeats the hamstring and lower back stretch, promoting flexibility and relaxation.

Hasta Uttanasana (Raised arms pose)

• Inhale, raise your arms overhead and gently arch your back as in step 2.
• This posture further elongates the spine, stretches the abdominal muscles and invigorates the body.

Tadasana (Mountain pose)

• Exhale and return to the prayer pose, standing tall with the palms pressed together in front of your chest. Then, bring your arms down to your sides and relax.
• This wraps up the sequence and allows you to absorb the benefits, fostering a sense of calm, unity and balance.

Benefits of doing Surya Namaskar daily

Practising Surya Namaskar regularly improves flexibility, strength and balance. It helps in:

• Enhancing blood circulation
• Reducing stress and anxiety
• Supporting weight management
• Improving digestion
• Boosting immunity

It is also helpful for the elderly, as it keeps joints mobile and muscles active. However, older adults should begin slowly and consult a doctor before starting any new exercise.

While looking after your health, it's equally important to care for your parents. As they age, their medical needs increase and having proper medical insurance for parents can ease many financial worries. Choosing a good policy ensures they receive timely medical care without added stress.

Conclusion

Surya Namaskar is more than just a workout, it is a complete wellness routine for the body and mind. With just a few minutes daily, it can bring lasting health benefits. Combined with thoughtful care like medical insurance for your parents, you can promote a healthier lifestyle for your entire family. Start small and stay consistent to enjoy the journey to better health.

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

Updated on 8 Dec 2025

It is easy to feel out of balance, stressed or disconnected from yourself. Kundalini offers a way to reconnect with your inner energy and tap into your full potential. This ancient concept from Indian spiritual traditions is about awakening a hidden energy within you that can bring clarity, focus and a deeper sense of well-being.

In this guide, we will explore what Kundalini means, its history and practical ways to engage with it, along with why a health insurance policy, also known as a health insurance plan, is essential for overall well-being.

What is kundalini?

It is a powerful energy that resides within each individual, waiting to be awakened and harnessed for spiritual growth. Kundalini is derived from the Sanskrit word ‘Kundala,’ meaning ‘coiled like a snake.’ This potent energy is said to rest at the base of one’s spine and can be awakened through various spiritual practices. When activated, it is believed to traverse the spine’s energy centres or chakras, leading to spiritual awakening and heightened awareness.

What is the history of kundalini?

The concept of Kundalini finds its roots in ancient Indian spiritual traditions, particularly yoga and tantra. Kundalini emerges as a concept that weaves together physical, mental and spiritual dimensions. The practice of Kundalini meditation, which systematically activates and directs this energy, finds its origin in the tantric texts such as the ‘Hathayoga Pradipika’ and the ‘Shiva Samhita.’ These texts provide detailed guidance on techniques to awaken and raise Kundalini energy through the body’s energy centres or chakras. This profound concept has traversed centuries and cultures, remaining an integral part of spiritual exploration to this day.

What is the purpose of Kundalini?

Kundalini is the dormant energy within every person, often described as a coiled force at the base of the spine. Its purpose is to awaken this energy so you can experience higher awareness and a stronger connection to your true self.

The goal of Kundalini awakening is not just spiritual enlightenment. It transforms your mind, body and emotions, helping you overcome limitations and access a deeper sense of clarity and potential.

What are the benefits of Kundalini?

Kundalini Yoga offers a range of benefits that support mental clarity, emotional balance and physical vitality.

• Increased self-awareness

Awakening Kundalini helps you become more aware of your thoughts, emotions and behaviours, leading to greater clarity and insight into yourself.

• Enhanced energy and vitality

It activates dormant energy within your body, boosting physical stamina and mental alertness.

• Emotional balance

Practising Kundalini techniques can reduce stress, anxiety and negative emotions, promoting a calmer and more balanced mindset.

• Spiritual growth

Kundalini supports deeper meditation and mindfulness, helping you connect with your inner self and a sense of higher consciousness.

• Improved focus and creativity

By clearing mental blockages, Kundalini can enhance concentration, problem-solving skills and creative expression.

How to practice kundalini meditation?

Practising Kundalini meditation requires focus, guidance and a structured approach to safely awaken your inner energy. Here are the key steps:

• Prepare your body and mind

Before beginning, stabilise your body and mind with yoga, stretching or basic physical exercises. Proper preparation helps you handle the powerful energy safely.

1. Seek proper guidance

Kundalini meditation is intense and should be practised under an experienced instructor or a structured program.Guidance ensures you practice safely and effectively.

• Practice regularly and patiently

Consistent meditation gradually awakens dormant energy. Patience is crucial, as sudden or forced attempts can be overwhelming.

• Focus and environment

Meditate in a quiet, comfortable space. Maintain proper posture and concentrate your mind to channel the awakened energy effectively.

• Respect the process

Kundalini is a powerful energy. Approach it with mindfulness, reverence and awareness of your physical and mental limits.

Conclusion

Kundalini is a way to awaken your inner energy, cultivate self-awareness and achieve emotional balance. Approaching it with patience, guidance and consistency can lead to profound personal transformation.

In the same way, caring for your health and your family’s well-being also calls for mindful attention. Choosing the right health insurance for parents ensures they are protected and supported, giving you peace of mind to focus on your own journey of growth and holistic wellness.

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

Updated on - 02 Feb 2026

Watery eyes can be more than just a minor annoyance; they can make reading, working or even going outdoors uncomfortable. Whether triggered by dust, allergies or unknown causes, constant tearing can disrupt your daily routine and affect your quality of life. The good news is that many cases can be managed naturally at home.

In this article, we’ll explore the common causes of watery eyes, simple remedies you can try and when it’s important to seek medical care.

Causes of Watery Eyes

Watery eyes happen when your tear glands produce more tears than needed or when tears cannot drain properly. While tears keep the eyes moist and clean, excess tearing can cause soreness or blurry vision.

Common causes include allergies to dust, pollen, smoke or animal fur; dry eyes, which trigger overproduction of watery tears; eye strain from prolonged screen use; infections like conjunctivitis that cause redness, swelling and discharge; blocked tear ducts, common in both babies and adults; environmental factors such as wind, cold or bright sunlight; and irritation from contact lenses or expired eye makeup.

How to Stop Watery Eyes?

Watery eyes can not only be irritating and painful, but they also disrupt your everyday routine. You can avoid this condition by staying hydrated, eating a balanced diet that offers natural hydration to the body and maintaining overall hygiene.

If you still get a case of watery eyes due to external factors such as pollution, there are some simple and easy home remedies that you can use to soothe your eyes.

6 Home remedies to stop eyes from watering

Here are 6 best home remedies that can provide instant relief from watery eyes:

1. Remedy 1: Warm compress

• Placing warm compresses over your closed eyes can provide immediate relief by soothing irritation and unclogging blocked tear ducts.
• The warmth encourages the flow of tears, helping to alleviate watery eyes.
• To make a warm compress at home, soak a clean cloth in lukewarm water, wring it out properly and place it gently over your eyes for about 10 to 15 minutes.

1. Remedy 2: Cucumbers

• The cooling and anti-inflammatory properties of cucumbers can work wonders for watery eyes.
• Cut small cucumber slices and place them over your closed eyes for about 10 minutes.
• The natural antioxidants in cucumbers help reduce puffiness and inflammation, offering a refreshing and soothing effect.

1. Remedy 3: Tea bags

• Tea bags containing chamomile or green tea can be your allies in combating watery eyes.
• After steeping the tea bags in boiling water, allow them to cool and place them on your closed eyes for 10 to 15 minutes.
• The anti-inflammatory properties of tea can help soothe irritation, reduce redness and minimise excessive tear production.

1. Remedy 4: Rosewater

• Rose water, renowned for its calming and anti-inflammatory properties, can be a simple yet effective remedy for water eyes.
• Place a few drops of pure rose water on a clean and soft cotton pad; now, gently rub it on your closed eyes.
• This can reduce redness, soothe irritation and provide relief.

1. Remedy 5: Cold milk

• Cold milk can work wonders for reducing inflammation and soothing watery eyes.
• Dip cotton pads in cold milk and place them over your eyes for about 15 minutes.
• The cold temperature and proteins in milk can help alleviate irritation and promote comfort.

1. Remedy 6: Use a humidifier

• If dry air is causing watery eyes, using a humidifier in your living space can be incredibly beneficial.
• A humidifier helps maintain an optimal level of humidity, preventing dry eyes that can lead to excessive tear production.

Lifestyle Tips to Prevent Watery Eyes Naturally

In addition to home remedies, small lifestyle changes can help prevent watery and irritated eyes. Maintain eye hygiene by gently cleansing your face and eyelids daily, especially in dusty areas and always remove makeup before sleeping. Blink often while using computers or phones to keep your eyes lubricated.

Stay hydrated throughout the day to avoid dry eyes and reflex tearing. Eat a balanced diet rich in vitamins A and C, omega-3 fatty acids and zinc, including foods like carrots, spinach, sweet potatoes, fish, nuts and fruits.

Use a humidifier if your indoor air is dry to maintain eye comfort. Protect your eyes outdoors with sunglasses to shield them from wind, sunlight and pollution.

Avoid smoking and secondhand smoke, as they can irritate the eyes. Finally, ensure 7-8 hours of sleep each night to rest your eyes and keep them healthy.

Medical Treatments for Persistent Watery Eyes

If watery eyes persist despite home remedies, it’s important to visit an eye specialist, as the condition may be caused by infections, blocked tear ducts or other eye problems requiring proper treatment. Common medical treatments include eye drops, which may be lubricating or anti-allergic to reduce dryness, irritation and inflammation. If an infection is present, antibiotic or antiviral drops or ointments may be prescribed.

Doctors may also recommend gently massaging the tear ducts to relieve blockages, particularly in infants. In cases of complete obstruction, minor surgery may be needed to clear the tear ducts. Eyelid disorders, such as drooping or inward turning, may require surgical correction or specific eye exercises.

Importance of Eye Health Insurance Coverage

Eye problems can be costly to treat, especially if they require advanced care or surgery. Having health insurance policy with eye care coverage helps reduce the financial burden. With the right plan, you can manage expenses for regular eye check-ups, prescription glasses or lenses, cataract or tear duct surgeries and medications for infections or allergies.

Even though watery eyes are usually minor, having insurance that covers eye health is wise for long-term protection. A family health insurance policy can provide added security, ensuring all members are covered against unforeseen eye-related medical expenses.

Conclusion

Watery eyes can disrupt daily life, from making it uncomfortable to read or work to affecting your overall comfort. While simple home remedies like warm compresses, cucumber slices and rose water can provide relief, persistent or painful symptoms should never be ignored; seeing an eye specialist ensures the right treatment.

At the same time, preparing for unexpected health issues with individual health insurance provides peace of mind. Fill out the form on this page today to get expert advice and safeguard your eye health and overall well-being.

FAQs

1. Can watery eyes be caused by dry eyes?

Yes, when eyes are too dry, they make extra watery tears as a defence mechanism that may spill over.

2. Is rose water safe to be used in the eyes?

Only pure, chemical-free rose water can be safely utilised. Avoid commercial products that contain preservatives.

3. When should I see a doctor for watery eyes?

If your eyes are constantly watering for longer than a week, or if there is pain, swelling or discharge, you should see an eye specialist.

4. Are home remedies safe for children?

Mild treatments like warm compress or clean cotton with cool water may be safe, but again, it is always best to consult a doctor before using any substance in a child's eyes.

5. How can I avoid having watery eyes when using a phone or computer?

Follow the 20-20-20 rule: keep your screen at eye level, take frequent breaks and blink often to keep your eyes moist.

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.