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.

• 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.

• 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.

• 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.

• 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.

• 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.

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.

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.

Your immune system serves as your body’s defence against harmful invaders like bacteria, viruses and other pathogens. A robust immune system is vital for one’s overall health and well-being. However, it can sometimes become compromised, leaving you more vulnerable to illnesses. Recognising the science of a weak immune system is the first step towards improving your health. Here, we will explore some weak immunity symptoms that can help you understand your health better.

Signs and symptoms of a weak immune system

Here are five signs of a weak immune system:

1. You always have a cold: The immune system plays a vital role in shielding the body against various infections and illnesses. If you find yourself catching colds frequently and struggling to recover, it could be a symptom of a weak immune system. The inability to fend off common illnesses indicates that your body’s defenses might not be functioning optimally. It’s important to note that while frequent colds and slow recovery can indicate signs of a weakened immune system, there could be other causative factors like allergies too.
2. You have a lot of tummy trouble: The health of your immune system and your gut remain closely intertwined. A significant portion of your immune cells resides in your gut, helping protect against harmful substances. Frequent gastrointestinal issues like diarrhoea, constipation and stomach aches might indicate an imbalance in your gut microbiome, which can affect your immune response.

1. Your wounds are slow to heal: An efficient immune system has a crucial role in the wound-healing process. If you notice that your wounds, cuts or bruises are taking longer than usual to heal, it could indicate that your immune system is struggling. Delayed wound healing might be a result of reduced immune cell activity or an impaired inflammation response.
2. You have frequent infections: One of the most prominent signs of a weak immune system is the recurrence of infections. If you are frequently battling infections, such as urinary tract infections, respiratory infections, or skin infections, your immune system might not be adequately protecting your body against pathogens. It’s essential to recognise that the recurrence of infections can stem from various factors (such as underlying health conditions, environmental exposures, genetic predispositions, etc.) and not just a weakened immune system.
3. You feel tired all the time: Constant fatigue is another important symptom that could point to a compromised immune system. When your immune system is under stress, it diverts energy from your bodily functions, leaving you tired and drained. When you are experiencing unexplained fatigue, even after getting enough sleep, it’s worth considering the state of your immune system. Comprehensive evaluation and potential diagnostic tests can help identify the root causes and guide appropriate treatment strategies.

How to boost body immunity?

To naturally strengthen your immune system and support overall health, follow these key lifestyle strategies:

• Eat a balanced diet

Consume a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Nutrients like vitamins A, C, D, E and zinc play crucial roles in immune function. Incorporate foods such as citrus fruits, almonds, yoghurt and leafy greens to support immunity.

• Prioritise quality sleep

Aim for 7-9 hours of sleep each night. Adequate sleep enhances the production of cytokines, proteins that aid in immune response.

• Engage in regular exercise

Moderate physical activity, such as brisk walking or cycling, for 30-60 minutes several days a week can boost overall immune function.

• Manage stress effectively

Chronic stress can suppress immune function. Incorporate stress-reducing practices like meditation, yoga and deep breathing exercises to maintain a healthy immune system.

• Stay hydrated

Adequate water intake supports overall bodily functions, including the immune system. Aim for approximately 2-3 litres per day for women and 3.7 liters for men, adjusting based on individual needs and activity levels.

• Avoid smoking and limit alcohol

Smoking damages immune cells, and excessive alcohol consumption can impair immune function. Avoiding these habits helps maintain a robust immune system .

• Stay up-to-date with vaccinations

Vaccinations prepare your immune system to fight specific pathogens. Ensure you receive recommended vaccines to protect against preventable diseases

Conclusion

Recognising weak immune system symptoms is the first step towards taking charge of your health. If you are experiencing any of the above-mentioned symptoms, it is advisable to consult a doctor who can guide you on how to bolster your immune system through lifestyle changes, proper nutrition, regular exercise, stress management and medical intervention.

Even with the best lifestyle habits, illnesses can still occur. That’s why having reliable health insurance plans is crucial to ensure timely access to quality medical care. Investing in family health insurance protects your loved ones and offers peace of mind, knowing you're financially covered in times of need.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult 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 15 july 2025

One of the secret ingredients behind glowing skin, shiny hair and strong nails is Biotin, also known as Vitamin B7. This powerhouse B-vitamin supports not just your skin health but also your body’s inner functioning. It helps convert food into energy and keeps your metabolism in top form. While biotin deficiency is rare, adding biotin-rich foods to your daily diet can help you maintain peak health and appearance.

This blog dives into the top natural sources of Vitamin B7 and how you can easily incorporate them into your meals.

What is biotin?

Biotin is a water-soluble B vitamin (B7), serving as a coenzyme in metabolising proteins, fats and carbohydrates. It also supports cell signalling, gene regulation and overall metabolic health. Though deficiency is rare, insufficient intake can lead to thinning hair, fragile nails and skin-related issues.

Foods rich in vitamin B7 (Biotin)

Here’s a list of vitamin B7 sources and why they are so beneficial to your well-being.

• Beef liver

Beef liver ranks high on the vitamin B7 foods list. It has a ton of vitamin B7, which is like a magic ingredient for your health. Think of it as a shot of all the essential nutrients; like a natural multivitamin. This nutritional powerhouse is an excellent option for keeping your health in peak condition, as it may improve your energy levels and help your skin glow.

• Eggs (cooked)

In addition to being delicious, eggs are a great source of biotin or vitamin B7. Biotin present in eggs becomes extremely easy for your body to absorb when cooked. Your hair and skin benefit significantly from this vitamin.

• Salmon

With its omega-3 fatty acids, salmon is not only heart-healthy but it also provides vitamin B7. Your body benefits significantly, as it promotes and maintains mental acuity, enhances physical well-being and leads to healthy skin.

• Avocados

Rich and creamy avocados are among the many foods that have biotin. Their deliciousness matches their high biotin content, which makes your hair and nails stronger and glossy. Not just that, but biotin in avocados also makes your skin appear brighter. You can enjoy an avocado by itself, or add it to a salad.

• Pork

Pork features on the list of foods high in biotin. An excellent source of the unique vitamin B7, or biotin, is lean pork. Your body benefits from this vitamin in various ways, including maintaining healthy skin, hair and nails. It provides you with energy and keeps you strong. Thus, when you eat pork, you provide your body with more protein and biotin.

• Sweet potato

Among biotin food sources, you can include sweet potatoes in your daily diet. They come loaded with biotin, a vitamin-like substance that gives your skin and hair a radiant sheen.

• Nuts & seeds

Those looking for vitamin B7 foods, vegetarian options can easily opt for nuts and seeds. Nuts such as almonds and seeds such as sunflower seeds are not only crunchy and tasty but also healthy. So, if you are craving something to eat, pick yourself a handful of these naturally healthy snacks and get your daily dose of vitamin B7-rich foods.

Tips for increasing vitamin B7 (biotin) intake

Here are a few food sources and habits through which you can naturally increase biotin intake:

• Cook egg yolks to deactivate avidin; raw whites can inhibit biotin absorption.
• Include avocado, nuts and seeds in your everyday munching routine.
• Use whole grains, mushrooms and sweet potatoes as regular staples.
• Consider nutritional yeast sprinkled on popcorn, pasta, or vegetables.
• Maintain a balanced eating pattern to support consistent intake

Conclusion

Including foods that contain biotin in your diet is beneficial for your health and appearance. Each of these alternatives adds a distinct flair to your dietary choices, from the nutrient-dense richness of lean pork to the year-round delight of sweet potatoes and the crunchy appeal of nuts and seeds. In addition to providing your body with much-needed vitamin B7, eating these foods can help you maintain healthy, vibrant skin, strong nails and lustrous hair.

And while you plan to include biotin-rich foods in your diet, make sure you also check out the right health insurance plans to protect your personal health needs, as well as family health insurance options that safeguard the well-being of your loved ones. Just as good nutrition strengthens your body from within, comprehensive insurance coverage provides the security and support you need for a healthy, worry-free 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.

When you purchase a health insurance policy, you may assume that the coverage starts immediately. However, this is not always the case. Most health insurance plans include a waiting period, which is the time you must wait before you can claim insurance benefits. Understanding how the waiting period works can help you make better decisions when choosing a plan and avoid surprises when you need to make a claim.

This article discusses what exactly the waiting period is, its common types and how it works.

What is a waiting period in health insurance?

The waiting period in health insurance refers to the duration an insured person must wait before being eligible for insurance benefits. This period begins from the policy commencement date and varies between insurance companies. During this period, the insurance company will not cover certain medical conditions, treatments or expenses. Only after the waiting period is over can you file claims for those services.

The purpose of a waiting period is to help avoid unethical practices by policyholders. This includes purchasing a policy after being diagnosed with an illness and immediately making a claim. The waiting period helps prevent deceptive behaviour and ensures that insurance benefits are provided to only those who genuinely need them.

Types of waiting periods in health insurance plans

Here are the key points regarding the different waiting periods in health insurance policies:

Initial waiting period in health insurance:

This is essentially the phase after purchasing your healthcare plan, during which you cannot claim any benefits for hospitalisation, planned or emergency. The minimum initial waiting period in health insurance is usually at least 30 days. Some insurance providers offer zero waiting period health insurance as well.

Waiting period for pre-existing diseases:

This is a waiting period for those diagnosed with a specific pre-existing disease listed in the policy document. The insurer can impose a waiting period of up to 2 years.

Waiting period related to specific diseases:

Health insurance plans may encompass separate waiting periods for diverse ailments, which can vary from 1-2 years, according to the insurer’s policy. This waiting period applies to illnesses that require long-term care.

Waiting period for maternity benefit:

The period during which you cannot claim maternity benefits typically varies from 9 months to 6 years. The health insurance no waiting period may not be applicable here.

Waiting period for accidental hospitalisation

No waiting period applies in the case of immediate hospitalisation resulting from an unfortunate accident.

Waiting period for health check-ups

Insurers who offer complimentary health check-ups keep the waiting period to at least one year. It essentially means you can actively avail of this benefit only after completing the one-year waiting period in health insurance.

How does the waiting period work in health insurance?

Let’s say you buy a health insurance policy on 1st January. If there is a 30-day initial waiting period, you can’t claim for any hospitalisation (except for accidents) until 31st January. If your policy includes a 2-year waiting period for cataract surgery, and you need the surgery within that time, the insurance will not pay for it. Once the 2-year mark passes, you can file a claim for it.

Does health insurance allow you to reduce the waiting period?

Some insurers offer the option to reduce waiting periods by paying an extra premium. For example, you might be able to shorten the waiting period for pre-existing conditions from 4 years to 2 years. However, not all policies offer this benefit, so it's best to check the terms carefully before buying.

Important things to know about health insurance waiting periods

Here are some things to keep in mind before buying health insurance:

• A new illness during the waiting period is not a pre-existing disease: If you are diagnosed with a disease for the first time during the waiting period, it will not be considered a pre-existing condition. Once the waiting period for that illness is over, the policy will cover it.
  
  
• Co-payment options can help reduce waiting periods: Some senior citizen health insurance plans allow you to skip certain waiting periods by agreeing to a co-payment clause. This means you agree to pay a fixed percentage of the claim amount.
  
  
• Waiting periods can carry over when switching insurers: As per the IRDAI (Insurance Regulatory and Development Authority of India) guidelines, if you switch to a new insurer, the waiting period you already completed with your old insurer may be carried forward to the new policy. This is subject to conditions and the new insurer's approval.
  
  
• Be honest about your health history: If you hide any health conditions while buying a policy, your claims may be denied later, even after the waiting period.
  
  
• Don't let your policy lapse: If your policy expires and is not renewed with the grace period, the waiting period may start all over again with a new policy.

Conclusion

A waiting period in health insurance can affect when you can start using your coverage. Knowing the different types of waiting periods and how they work can help you avoid delays in getting financial support when you need it most. To ensure smooth and timely healthcare access, choose an individual health insurance plan that offers shorter waiting periods or flexible options.

FAQs

Does the waiting period apply every year?

No, the waiting period applies only once at the start of the policy. Once you complete it (and keep renewing the policy without any gap), you don’t have to serve it again for the same condition.

Do all policies have the same waiting periods?

No, waiting periods vary from one insurance company to another and can also differ across plans. That’s why it’s important to compare policies and read the terms carefully before buying.

Can I claim for pre-existing diseases after the waiting period is over?

Yes, once the specified waiting period for pre-existing conditions is over (usually 1 to 4 years), you can make claims for treatments related to those illnesses.

What happens if I fall sick during the waiting period?

If you fall sick during the initial waiting period, your claim may not be accepted unless it is due to an accident. However, if you are diagnosed with a new illness during this time, it won’t be counted as a pre-existing condition in the 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.

In India, it is now easier than ever to check the status of your Pollution Under Control (PUC) certificate online, making the procedure more efficient for car owners. To guarantee that vehicles fulfil emission regulations and contribute to cleaner air, the PUC certificate is required. You may easily check PUC status online by visiting official websites or using mobile apps. Thus, it is important to note that, along with this, comprehensive car insurance is important as it provides financial security in the event of damage and accidents.

What is a Pollution Under Control (PUC) Certificate?

A Pollution Under Control Certificate is a document that attests that the pollutant level in your vehicle exhaust is under the legally permissible limit. It is a government-mandated document to decrease carbon emissions and to fulfil the larger vision of sustainable development.

Why is PUC Certificate Essential for Vehicles in India?

A PUC certificate is mandatory for driving on Indian roads because-

• It ensures environmental compliance and protects the vehicle owner from penalties for driving without essential documentation.
• It helps keep high-emission vehicles away from the roads, ensuring a clean and green environment.
• Regular pollution checks help mainatin the vehicle in good health.

What is the Validity Period of Your PUC Certificate?

 The validity period of a PUC certificate is usually 1 year from the date of issuance for new vehicles and 6 months for older ones. It is advisable to be aware of its expiry date and get it renewed on time.

• Steps to Check the Status of PUC Certificate Online 

Follow the following steps to check PUC status online-

Open the Portal:

• Go to https://vahan.parivahan.gov.in/puc, the official website. This is the main website where you can easily check the status of your PUC.

Find Section PUC Certificate:

• Identify and select the 'PUC Certificate' area on the webpage.

Enter Registration Number:

• Enter the registration number of your two-wheeler as it appears on the paperwork associated with your car.

Chassis Number 

• Enter the final five digits of the chassis number for your four-wheeler.
• This data is essential for confirming and validating the details of your vehicle.

Captcha Verification:

• Verify the captcha by entering the code that appears on the screen.

Check PUC Status:

• You will have instant access to your PUC Certificate status upon finishing the steps listed above.

How to Download Your PUC Certificate?

You can easily download your PUC certificate from the online portal of the Ministry of Road Transport and Highways.

• Go to the Parivahan portal and find the Pollution Under Control Certificate section.
• Provide the vehicle RC number and the last five digits of the chassis number.
• If your PUC is valid, you will see the option of “Download.”
• Download and save the PUC certificate.

Conclusion

The Pollution Under Control certificate is an important document related to your vehicle. All automobiles on Indian roads are required to have a PUC certificate to ensure that their pollution levels are under control and they are contributing to the national aim of a sustainable future. The document not only ensures legal compliance but is also vital for purchasing four-wheeler insurance. Make sure to carry your PUC certificate when driving and become a part of creating a better tomorrow.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It may contain outdated data and information regarding the Insurance industry and products. It is advised to verify the currency and relevance of the data and information before taking any major steps. ICICI Lombard is not liable for any inaccuracies or consequences resulting from the use of this outdated information.

Dry fruits are immensely beneficial for health because they are loaded with nutrients like vitamins, antioxidants, and healthy fats. But did you know dry fruits are incredible for radiant and glowing skin, too? They can prevent wrinkles and dryness as well as promote glowing skin. You can either eat them directly or use them to make a face pack for your skin.

So, which dry fruit is good for the skin? Let’s discuss skin-friendly dry fruits and their nutritional values, along with the best time to eat them so that you can maximize the benefits of these superfoods.

Dry Fruits for Improving Skin Health

1. Figs: Figs are loaded with vitamins C, B6, and K and have antioxidants that reduce dark spots and promote even skin tone.
2. Prunes (Khushk aloo Bukhara): Prunes, or dried plums, are rich in antioxidants that stop premature aging, like sagging, fines-lines, and wrinkles.
3. Pistachios (Pista): Pistachios, if consumed regularly, are great for attaining healthy and glowing skin. It has vitamin E, which provides nutrients to the skin cells, thus reducing damage associated with sun exposure.
4. Pine nuts (Chilgoza):  Pine nuts are a type of dry fruit loaded with vitamins, minerals, and antioxidants. They have anti-inflammatory properties that are great for people with sensitive skin.
5. Almonds (Badam): Almonds are one of the best dry fruits that promote healthy and youthful skin. They, too, are loaded with vitamin E and antioxidants that protect the skin in case of sun damage.
6. Walnuts (Akhrot): Walnuts add plumpness to your skin and remove the toxins that result in skin damage, thus making your skin glow. Because walnuts have excellent exfoliating properties, they are used in various types of body and face scrubs.
7. Raisins (Kishmish): Raisins slow down ageing and reduce dark spots, acne marks, blemishes, and hyperpigmentation on the skin. Consuming black raisins makes the skin smooth and bright and removes toxins from the blood.
8. Dried apricots (Kubani): Dried apricots contain beta-carotene. Beta-carotene helps in reducing dark spots, blemishes, and even pigmentation. It is converted into vitamin A in the body after eating. It can provide UV protection from the sun to prevent ageing and skin pigmentation.
9. Dates (Khajoor): Red and black dates help reduce wrinkles and fine lines. They also promote youthful skin. Applying mashed dates after adding honey to acne and stretch marks can lighten them.
10. Cashews (Kaju): Cashews are rich in zinc, magnesium, selenium, iron and phosphorus. Kaju are also rich in copper and various vitamins like vitamin C. They are considered helpful in decreasing scars and pigmentation.

Dry Fruits for Hydrated and Moisturized Skin

1. Figs: Consuming figs controls sebum production, locks moisture, and induces hydration. Research indicates that figs increase moisture in the skin and promote collagen production, thus helping to prevent or delay the formation of wrinkles and fine lines and maintaining the elasticity of your skin.
2. Prunes: They are rich in minerals like manganese, iron, vitamin K, and beta-carotene resulting in healthy and radiant skin. Prunes are also great for repairing damaged hair.
3. Pistachio: Pistachios are great in case you struggle with dry and flaky skin as they are rich in fats. Fats in the pistachios are related to increased moisture in the skin, thus reducing signs of ageing.
4. Pine Nuts: Not only do they nourish the skin, but they also provide moisture, protecting it from various skin damage. The availability of vitamin K and antioxidants delays the aging process of the skin.
5. Almonds: Almonds also help nourish and moisturise the skin, keeping it soft and smooth. Consuming a handful of soaked almonds or applying almond paste or even almond oil to your skin can help reduce pimples, dullness, and pigmentation.
6. Walnuts: Walnuts contain omega-3 fatty acids, which are good for healthy skin and hair. They not only retain moisture in the skin but also are known to strengthen cell membranes. They have properties that help in reducing redness and inflammation and protect from sun damage.
7. Raisins:  Raisins are loaded with a number of nutrients, omega-3 fatty acids, important vitamins, and minerals that are responsible for making skin healthy and glowing.
8. Apricot:  Eating dried apricots prevents skin damage and aids in reducing dark spots and pigmentation. Dried apricots are used in facial masks. They can be mixed with milk and yoghurt to create a face mask for radiant and youthful skin.
9. Dates: Dates improve the elasticity of the skin, making it fair, smooth, and tender. Dates are good for dry and itchy skin as they contain vitamins A and B which are responsible for promoting healthy skin.
10. Kaju: The main advantage of cashews is that they improve collagen levels, the most important protein for youthful skin. Cashews promote fair complexion and reduce wrinkles.

Recommended Intake of Dry Fruits for Skin Benefits

Moderation is key when consuming dry fruits, as they are calorie-dense. A daily intake of 30-40 grams (approximately a small handful) of mixed dry fruits is advisable. This quantity provides essential nutrients without excessive calorie consumption. Consistency is crucial; regular intake over weeks will yield noticeable improvements in skin health. It is important to take into consideration any allergies or pre-existing health conditions before adding dry fruits to your daily diet. In case of sudden health issues caused by dry fruits, having medical insurance will come in handy.

When is the Best Time to Eat Dry Fruits and Nuts?

The timing of dry fruit consumption can influence their effectiveness:

• Morning: Starting the day with dry fruits can boost energy levels and metabolism. Soaking almonds overnight and consuming them in the morning enhances nutrient absorption and digestion.
• Pre-Workout: Eating dry fruits like dates or raisins before exercise provides a quick energy source due to their natural sugars.
• Midday Snack: Consuming dry fruits between meals can curb hunger pangs and prevent unhealthy snacking.

What are the Benefits of Eating Dry Fruits in the Morning?

Consuming dry fruits in the morning offers several advantages:

• Enhanced Nutrient Absorption: Morning consumption ensures that the body efficiently absorbs nutrients, providing sustained energy throughout the day.
• Improved Digestion: Starting the day with fibre-rich dry fruits like figs and prunes promotes healthy digestion and regular bowel movements.
• Skin Rejuvenation: Morning intake of antioxidant-rich dry fruits helps combat oxidative stress, leading to healthier skin.

What are the Benefits of Eating Dry Fruits at Night?

While morning consumption is beneficial, eating dry fruits at night also has its perks:

• Sleep Aid: Dry fruits like walnuts contain melatonin, which can improve sleep quality.
• Muscle Repair: The protein content in dry fruits supports muscle repair and recovery during sleep.
• Skin Repair: Nutrients from dry fruits consumed at night assist in skin repair and regeneration during the body's rest period.

However, it's essential to consume them in moderation to avoid digestive discomfort during sleep.

Conclusion

We hope this blog has helped you understand which dry fruit is good for the skin and why. All these dry fruits have their own benefits, and you can easily incorporate them into your diet as per your specific requirement. You can also use them to make homemade packs and scrubs. So, go ahead and work towards getting glowing and healthy skin!

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 15 July 2025

Staying hydrated is essential for feeling your best, especially during hot weather or after physical activity. While drinking water is important, certain vegetables can also help boost your hydration levels naturally. These water-rich vegetables not only help you stay refreshed but also provide essential nutrients like vitamins, minerals and fibre.

In this blog, we’ll explore a list of vegetables with high water content and how they can support your health, keep you energised and even improve digestion and skin health.

Benefits of eating vegetables high in water content

Vegetables that have a lot of water offer many health benefits. Here are some of the main ones:

• Keeps you hydrated: Water-rich vegetables support hydration naturally, especially during hot weather or after physical activity. While drinking water remains essential, including these vegetables in your diet can provide an added boost to your body’s fluid levels.
• Helps with digestion: Water helps your stomach break down food and move it through your body. Vegetables that have high water content can make digestion easier and help prevent constipation.
• Good for weight loss: Most water-rich vegetables are low in calories but high in volume. This means you can eat a lot of them without gaining weight. They help you feel full without binging on calories.
• Keeps your skin healthy: Drinking water and eating water-rich foods help remove the toxins from your body, which can also help with skin problems like acne.
• Rich in nutrients: These vegetables are not just full of water but also have vitamins, minerals and fibre. They help keep your body healthy and strong.

List of vegetables high in water

If you’ve ever wondered “which vegetable contains lots of water”, we’ve compiled a list of veggies that’ll help keep you hydrated and refreshed.

Cucumber

• Cucumbers are not only healthy but are hydrating because of their water content.
• Water content in cucumbers is around 96%, which is the highest among all other vegetables.
• They contain fibre, potassium, manganese and vitamins A and K and are low in calories.

Yellow melon

• The water content of yellow melon is nearly 91%.
• They are rich in potassium and contain very few calories. Potassium is necessary to maintain healthy blood pressure and helps with better functioning of nerves and muscles.
• It contains fibre, along with vitamins D and A.

Brussel Sprouts

• Brussel sprouts contain almost 86% of water.
• They are loaded with folic acid or folate- which is required by the body to make red blood cells and also plays an important role in a baby's development during pregnancy.
• They have vitamins K and C, fibre and protein. They also contain small amounts of vitamin B6, iron, thiamine, magnesium and phosphorus.
• They contain antioxidants - compounds that promote overall health, prevent cell damage and reduce inflammation in the body.

Spinach

Another water-rich vegetable that is good for hydration is spinach. It contains around 93% of water.

• Spinach is loaded with iron – which is necessary for oxygen transport in the body.
• Spinach is rich in fibre and vitamins like A, C, K1, folic acid, iron, calcium and antioxidants.
• Consuming spinach controls blood pressure, promotes good vision and helps fight cancer.

Tomatoes

• Tomatoes contain around 95% of water.
• They contain fibre, vitamins K, C, potassium and folate (natural form of vitamin B9).
• They also contain the antioxidant lycopene, which has numerous health benefits and also helps in lowering the risk of heart disease and cancer.
• Tomatoes have a number of skin benefits like protecting you from sunburns, etc.

Broccoli

• Florets of broccoli contain around 90% of water.
• This green leafy vegetable contains antioxidants, fibre, vitamins C, K1, folate, magnesium, potassium and iron.
• It is packed with various antioxidants and plant compounds like sulforaphane- which fights various types of cancer and Kaempferol which protects against heart disease, cancer and fights inflammation, etc.

Tips for including water-rich veggies in your diet

Now that you know which vegetables are high in water, here are some simple ways to add more of them to your meals:

• Add them to your breakfast: You can put spinach or tomatoes in your omelette, or add sliced cucumber to your toast. This is an easy way to start your day with some extra water.
• Eat salads often: Make a big salad using lettuce, cucumber, tomato, radish and peppers. Add some olive oil or lemon juice for flavour. You can have it as a side dish or even a full meal.
• Eat raw veggies: Keep chopped celery, cucumber and carrots in the fridge for quick snacks. Pair them with some healthy dips like hummus or yoghurt.
• Use them in smoothies: Spinach and courgettes blend well in green smoothies. You won’t even taste them, but you’ll get all the benefits.
• Add to soups and stews: Water-rich vegetables like cabbage, cauliflower and tomato are perfect for soups and stews. They add flavour, volume and help keep you hydrated.
• Cook lightly: Try not to overcook your vegetables, as they can lose some of their water and nutrients.

Conclusion

Eating vegetables with lots of water is a simple and tasty way to stay hydrated. They are full of vitamins, minerals, fibre and antioxidants that help protect your body and keep you feeling your best. Adding these vegetables to your meals every day can improve your health, help with digestion and even make your skin look better.

While eating a healthy diet is essential, it’s also important to be prepared for unexpected medical needs. Having a good health insurance policy can help cover the costs of doctor visits, treatments and medicines. For older adults, a senior citizen health insurance plan is especially helpful. It offers extra support for age-related health issues.

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.

Acidity is a common digestive problem that many people experience from time to time. It usually happens when your stomach produces too much acid, which then moves up into the food pipe and causes discomfort. This condition is often linked to irregular eating habits, lack of physical activity, excessive stress, smoking, alcohol or certain types of medication. While occasional acidity may not be a cause for concern, frequent episodes could point to a more serious issue.

In this blog, we’ll take a closer look at the most common symptoms of acidity so you can recognise them early and take the right steps to manage your health.

What is acidity?

Acidity happens when the acid produced in the stomach moves upward into the oesophagus, leading to irritation of its lining. Normally, this is prevented by a muscle called the lower oesophageal sphincter (LES), which acts like a valve and closes after food passes into the stomach. If the LES becomes weak or does not close properly, stomach acid can travel back up, often causing discomfort, especially after meals or when lying down. Frequent episodes of this can result in a condition known as acid reflux or gastroesophageal reflux disease (GERD).

What causes acidity?

Acidity does not have a single cause. It results from a mix of lifestyle, dietary and medical factors. Some common triggers include:

• Eating habits: Overeating, spicy food and untimely snacking all lead to acid reflux.
• Post Meal Postures: Sleeping or lying down immediately after a meal increases the chances of getting acid reflux.
• Obesity: Excess weight around the abdomen can place pressure on the stomach and LES.
• Smoking and alcohol: These habits weaken the LES and lead to increased episodes of acid reflux.
• Certain medications: Pain relievers, antidepressants and blood pressure medicines may interfere with normal digestion.
• Pregnancy: Hormonal shifts and increased abdominal pressure during pregnancy often cause temporary acidity.

What are the symptoms of acidity?

The following is the list of heartburn symptoms.

• Acid reflux can cause sharp chest pains. But here's the thing – chest pain could also mean something more serious, like a heart attack. So, if you ever experience chest pain, immediately reach out to a healthcare provider.
• With acid reflux, you might notice a sour taste in your mouth due to stomach acids. This can make you feel nauseous and sometimes lead to vomiting.
• Nausea is one of the most popular heartburn symptoms. It might stem from your body producing more stomach acid because of the irritation caused by stomach acids in your oesophagus and throat. It can happen independently or be coupled with other symptoms like heartburn, bloating and belching. Keep in mind that frequent nausea could be a hint of underlying medical concerns.
• As one of the most popular heartburn symptoms, you might experience occasional regurgitation (bringing your swallowed food back to your mouth) – that's not unusual. But if it happens frequently, it could point to acidity. Too much regurgitation might irritate your stomach, oesophagus and throat linings, causing discomfort and making a medical checkup necessary.
• Recurring acid reflux can irritate your oesophagus, larynx and voice box due to stomach acid repeatedly coming into contact with these areas. This irritation can lead to a persistent cough, wheezing and other breathing problems.
• Your voice box is sensitive to stomach acid, so dealing with acid reflux might mean discomfort while speaking, a sore throat and changes in your voice. As one of the symptoms of acidity, hoarseness is usually worse in the morning and gets better as the day goes on.
• As stomach acid moves up into your throat, it can irritate and eventually harm your larynx, which plays a crucial role in swallowing, breathing and speaking. Swallowing problems are common in people with acidity. It can affect the upper oesophagal sphincter – a barrier between your oesophagus and throat – and make your oesophagus more sensitive to stomach acid, contributing to swallowing difficulties.

Conclusion

In conclusion, it's crucial for you to be mindful of the symptoms of acidity to ensure your well-being. Factors such as irregular eating habits, consuming certain foods and lifestyle choices can contribute to acidity. Acid reflux can also result in respiratory issues, hoarseness and challenges while swallowing. While occasional symptoms of acidity might not be unusual, if it happens often, it could indicate underlying problems. Recognising these indicators and seeking suitable care allows you to proactively address acidity-related issues.

If discomfort continues, medical advice is essential. In addition to talking with your doctor, invest in a health insurance policy for yourself and a health insurance policy for family. Prioritising timely care and the right health insurance coverage ensures that you and your loved ones stay protected, because good digestive health is the foundation of a healthier, happier life.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult 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.

Proteins have long been considered to be the building blocks of life. It is a vital macronutrient that is essential for building muscle mass, it helps to lower cholesterol levels in the blood, and it may even reduce the risk of heart disease. While we usually turn to foods like eggs, dairy, pulses and meat for protein, certain fruits can also make a small but meaningful contribution to your daily intake, especially if you are following a plant-based or low-meat diet.

On average, the protein content in most fruits is less than 1% of their total weight. However, some fruits stand out for having slightly higher protein levels. This blog discusses which fruits are naturally higher in protein and how they can fit into a balanced, protein-rich diet.

List of fruits highest in protein content

Fruits packed with high fibre, amino acids and protein are listed below:

• Guava

Protein content: 4.2g protein per cup

Guava is an excellent high-protein fruit as it supplements our diet with a whopping 4.2 grams of protein per cup. It has many health benefits, including a fair amount of vitamin C, magnesium, vitamin A, iron and the antioxidant lycopene that helps protect our body against ageing.

• Avocado

Protein content: 3g protein per cup

Avocado is a valuable source of healthy fat and contains a decent amount of protein. This fruit is considered beneficial for health due to its prebiotic fibre and monounsaturated fats, which help lower bad cholesterol levels. It also helps maintain blood pressure in the body thanks to the potassium present in it. It is a delicious and creamy fruit that we can put in our salads or other dressings in the form of guacamole or mixed with honey for enhanced taste.

• Jackfruit

Protein content: 2.8 grams of protein per cup

Jackfruit is known to be a fleshy and sweet tropical fruit which has multiple health benefits, being a valuable source of vitamins B and C. It is also believed to have anti-cancer properties. It is rich in fibre, which helps us feel full without adding lots of calories to our diet.

• Kiwi

Protein content: 2g protein per cup

If you want to lose weight, kiwi is a great choice. This fruit is packed with vitamin C, potassium, vitamin E and fibre, all of which are good for aiding digestion, relieving constipation and keeping your gut healthy.

• Apricot

Protein content: 4.4 g protein per cup

Apricots, whether fresh or dried, are a rich source of dietary fibre, vitamin A, vitamin C, vitamin E, carotenoids, potassium, and zinc. Apricots also contain a significant amount of health-promoting flavonoids and many active compounds like catechin and chlorogenic acids that give this fruit their anti-cancer, antioxidant and antiviral properties.

Tips for increasing fruit and protein consumption

Here are some ways you can increase your fruit and protein consumption:

• Blend frozen fruits like blackberries or cherries into smoothies with unsweetened vanilla protein powder or Greek yoghurt.
  
  
• Pair dried fruits such as apricots with protein-rich snacks like mixed nuts and cheddar cheese for a balanced, energy-boosting combo.
  
  
• Add guava and kiwi to a bowl of Greek yoghurt for a refreshing, high-protein snack or breakfast.
  
  
• Make yoghurt bark by spreading Greek yoghurt on a tray, topping it with pomegranate seeds and dark chocolate chips and freezing it until firm.
  
  
• Top salads with fruits like pomegranate seeds along with roasted chicken, chickpeas, sunflower seeds and goat cheese for a nutrient-packed meal.
  
  
• Try canned jackfruit (unripe) in plant-based recipes like tacos, stir-fries or curries as a meat alternative that also contributes to your protein intake.

Conclusion

While fruits aren’t the highest sources of protein, including protein-rich options like guava, avocado, jackfruit and berries can help support a balanced diet. A well-rounded diet is just one part of maintaining good health. It is wise to get regular health check-ups to maintain overall well-being.

To make these check-ups more accessible and affordable, having the right medical insurance is important. If you are caring for your family, a reliable family health insurance plan can help cover everyone's health needs under a single plan.

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.

Who doesn’t want thick, luscious locks? Did you know: The right food might just help you get there. We're talking about dry fruits! They're not just tasty snacks; some of these little goodies can boost your hair health too. Let’s explore the topic, which dry fruit is good for your hair.

Top dry fruits for hair growth

Several dry fruits help in enhancing hair growth and vitality. Here's a closer look at which dry fruit is good for hair growth:

• Almonds

This dry fruit contains biotin, vitamin E, and essential fatty acids that give your hair a health boost. They're all about strong hair follicles and growth.

• Walnuts

Walnuts are packed with omega-3 fatty acids, biotin and vitamins. This trio strengthens your hair, kicks hair loss to the curb, and gives your locks a fabulous texture.

• Brazil nuts

Meet your scalp's new best friend! Brazil nuts are loaded with selenium, which keeps your scalp happy and encourages hair growth.

• Cashews

Cashews are packed with zinc that is incredibly beneficial for scalp health and lush hair growth.

• Pistachios

Pistachios are loaded with biotin, vitamin E, and essential fatty acids that boost hair and scalp health.

• Dried apricots

The iron in dried apricots ensures your scalp gets the oxygen it needs for long and luscious hair.

• Raisins

Raisins amp up blood circulation to your scalp, a big win for hair growth.

• Dates

Iron and vitamin B in dates are great for the scalp and help strengthen your hair follicles.

How effective are dry fruits for hair growth?

Dry fruits work effectively for hair growth due to their high concentration of nutrients. Here’s how they contribute:

• Improved Scalp Circulation

  Dry fruits rich in iron and omega-3 help boost blood circulation, ensuring that hair follicles receive adequate nourishment.

• Stronger Hair Strands

  The presence of biotin, vitamin E and proteins strengthens the hair shaft, reducing breakage.

• Reduced Hair Fall

  Nutrients like zinc and selenium play a vital role in minimising hair fall and promoting regrowth.

• Moisturised Scalp

  Omega-3 fatty acids and natural oils found in dry fruits help keep the scalp hydrated, preventing dandruff and dryness.

While these benefits are significant, genetics, lifestyle and overall health also impact hair growth. If severe hair fall is a concern, consulting a dermatologist and considering health insurance plans covering dermatological treatments can be beneficial.

How to eat dry fruits for hair growth?

To maximize the benefits of dry fruits for hair health, they should be consumed in the right manner:

• Raw and Soaked

  Almonds, walnuts and raisins overnight enhance nutrient absorption.

• Smoothies and Salads

  Adding dry fruits to smoothies and salads provides a delicious and nutritious boost.

• Dry Fruit Mixes

  Eating a handful of mixed dry fruits daily ensures a balanced intake of essential nutrients.

• Homemade Dry Fruit Powder

  Blending dry fruits into a fine powder and adding them to milk or porridge can be a great way to consume them.

If you are considering dry fruits as a supplement at an advanced age, remember that a healthy diet, complemented by good medical insurance for senior citizens, ensures overall well-being, including hair and scalp health.

Conclusion

Before you go all-in on these dry fruit hair warriors, remember that they're part of a larger squad. A balanced diet is like the ultimate power-up for your hair game. And, if you're looking for personalized advice on what to munch for your hair goals, it's smart to chat with healthcare pros or dietitians. By combining the right nutrition with proper healthcare, you can achieve strong and healthy hair.

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.

Fungal infections are common, but that doesn’t make them any less frustrating. From persistent itching and redness to irritation and swelling, they can interfere with your daily comfort and confidence. While over-the-counter treatments are available, many people find effective relief through natural solutions that are already sitting in their kitchen cabinets.

In this blog, we explore trusted home remedies, backed by research and known for their antifungal properties, that can help you manage fungal infections at home.

Causes of fungal infections

Fungal infections are caused by an overgrowth of fungi present on your body or environment. Some of the most common reasons include:

• Humidity and sweat: Warm, moist environments provide an ideal breeding ground.
• Poor hygiene: Not keeping skin dry or clean can allow fungi to thrive.
• Weakened immunity: Individuals with chronic conditions or those undergoing treatments may be more susceptible.
• Tight clothing: Wearing non-breathable fabrics traps moisture, especially in skin folds.
• Sharing personal items: Sharing everyday items, including footwear or grooming tools, increases the risk of fungal transmission.

Home remedies for fungal infection

You can use home-based remedies as an effective treatment for fungal infections on the skin. These remedies are distinguished by their potential to harness promising antifungal attributes, offering a means of alleviating discomfort and promoting recovery.

• Tea tree oil

People acknowledge tea tree oil for its profound antimicrobial properties. When judiciously diluted within a carrier oil, its application to the affected area can yield therapeutic benefits.

• Garlic

Renowned for its natural antimicrobial efficacy, garlic is a compelling remedy. When crushed and blended with coconut oil, it creates a robust formulation, delivering targeted relief.

• Apple cider vinegar

Capitalising on its acidic composition, apple cider vinegar holds the potential to combat fungi. Dilution with water transforms it into a potent skin rinse or a valuable addition to a warm bath.

• Yoghurt

Leveraging its probiotic content, plain and unsweetened yoghurt emerges as a therapeutic option. When applied topically, it offers a pathway to recovery by rebalancing the affected area.

• Coconut oil

Coconut oil assumes a versatile role in this spectrum of remedies. You can embrace its antifungal attributes. It can be employed individually or seamlessly blended with essential oils.

• Aloe vera

Renowned for its soothing effects, aloe vera gel provides a direct route to alleviating discomfort. Its application to the affected area contributes to a sense of relief.

• Oregano oil

Elevated by its antifungal compounds, oregano oil takes centre stage. When diluted to appropriate proportions, it holds promise for localised applications.

• Ensuring dryness

Recognizing the propensity of fungi to thrive in moisture-laden environments, maintaining proper hygiene and pursuing dryness in the affected region emerge as pivotal considerations.

• Apparel selection

Opting for breathable, loosely fitted clothing is instrumental in impeding the accumulation of moisture, fostering an environment less conducive to fungal growth.

• Hygiene practices

Consistent cleansing of the infected region with mild soap and water is fundamental, serving to mitigate the presence of pathogens and promote the restoration of skin health.

• Antifungal powders

A strategic application of antifungal powders assumes significance, aiding in the reduction of moisture and the engagement of infection.

• Turmeric and honey fusion

The fusion of turmeric with honey yields a concoction worthy of exploration. Its application to the affected site, followed by a resting period, holds the promise of substantial alleviation.

• Ginger infusion

Harnessing its intrinsic antifungal properties, applying ginger juice becomes a viable strategy for relieving the affected area.

• Salt bath integration

Introducing salt to bathing water assumes a therapeutic role, facilitating gentle cleansing and rejuvenation of the afflicted region.

How to prevent fungal infections?

Preventing fungal infections involves maintaining good hygiene and adopting healthy lifestyle habits:

• Keep skin clean and dry, especially in folds.
• Wear breathable fabrics, preferably cotton.
• Do not share personal items like trimmers or towels with others.
• Make sure that your footwear and socks are washed and dried regularly.
• Workout regularly, eat healthy and get enough sleep to protect your immunity.
• If prone to infections, use antifungal powders in areas like feet or underarms.

Conclusion

Fungal infections are uncomfortable, but often manageable with simple home remedies and preventive care. Ingredients like tea tree oil, neem and yoghurt offer natural relief, while good hygiene can help stop recurrences. However, if infections persist or become recurrent, it is crucial to consult a healthcare provider.

Supporting your overall wellness journey also means being prepared for more serious health challenges. While routine issues can often be treated with basic care, critical illnesses require stronger financial safeguards. That’s where a health insurance policy, like critical illness insurance, plays a vital role—it provides a lump-sum payout upon the diagnosis of conditions such as cancer, heart attack or stroke. This financial support can help you manage treatment costs, maintain household stability and focus fully on recovery without added 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.

Vitamin C is a nutrient that has a key role in maintaining your overall health. It supports your immune system, helps your body heal and protects your cells from damage. While you can also get vitamin C from supplements, it’s always best to get it naturally through your diet. Explore the vegetables that are rich in this important vitamin and get practical tips on how you can increase your intake.

Health benefits of vitamin C

Vitamin C offers several health benefits that enhance overall well-being:

Boosts your immune system

• Helps your body fight colds, flu and other infections
• Supports your immune system so you stay healthier

Helps you heal faster

• Makes the healing of cuts and wounds faster
• Helps in the production of collagen, which keeps your skin, bones and muscles strong

Improves iron absorption

• Helps the body absorb iron, particularly from plant-based foods
• Iron is very important for carrying oxygen in your blood
• Low iron can make you feel tired, weak or dizzy

Acts as an antioxidant

• Protects cells from damage by harmful molecules
• Reduces the chances of long-term health problems such as heart disease and some types of cancer

List of vegetables that are rich in vitamin C

Many vegetables are great sources of vitamin C. Below are some of the most nutritious options:

• Chili peppers

A single green chilli pepper possesses 121% of the Daily Value (DV) of vitamin C, and a red pepper offers 72% DV, providing a substantial amount of this vitamin.

• Sweet yellow peppers

Resplendent in their vibrant hue, one sweet yellow pepper offers an impressive 380% DV of vitamin C in a single large pepper. They promote healthier eyesight and add colour to your plate.

• Mustard spinach

A cup of cooked raw mustard spinach offers a whopping 130% DV. These leaves help support optimal bone health, making them a valuable addition to your diet.

• Kale

Kale isn't just a fleeting trend; it's a nutritional powerhouse with 100g of raw leaves providing 103% DV of vitamin C.

• Broccoli

Half a cup of cooked broccoli may offer 57% DV of vitamin C. Its cancer-fighting properties and contribution to overall well-being make it beneficial against certain health risks.

• Brussels sprouts

Half a cup of cooked Brussels sprouts offer 54% DV of vitamin C. Their ability to maintain strong bones aligns with their nutritional prowess.

• Parsley

Parsley offers 11% DV with a mere two tablespoons. Beyond its use as a garnish, it affirms its status as a noteworthy nutrient contributor.

• Watercress

With a refreshing and peppery taste, a 100g of watercress provides around 43mg of vitamin C.

• Cabbage

Cabbage stands as a versatile cruciferous vegetable. When cooked, it offers around 36mg of vitamin C in a 100g serving.

• Tomatoes

Tomatoes, known for their juiciness and vibrancy, provide a moderate dose of vitamin C. A medium-sized tomato offers around 16mg of vitamin C.

• Potato

Potatoes can contribute to vitamin C intake, although in smaller quantities. A medium-sized potato provides approximately 20mg of vitamin C.

• Green bell pepper

Green bell peppers boast around 80mg of vitamin C per 100g. Their crispness makes them an ideal choice for salads, adding crunch and colour.

• Red bell pepper

With a 100g serving offering about 128mg of vitamin C, red bell peppers present a nutritious, sweet and juicy option.

• Sweet potato

Beyond their inherent sweetness, sweet potatoes contribute around 22mg of vitamin C in a medium-sized serving.

• Cauliflower

Cauliflower, a cruciferous veggie, combines low-calorie content with vitamin C richness, offering 48mg of vitamin C in a 100g serving.

• Kohlrabi

With 62 mg of vitamin C per 100g, kohlrabi's mild sweetness and crunchy texture make it versatile in salads and slaws, contributing to taste and nutrition.

• Asparagus

Asparagus provides about 5mg of vitamin C per 100g. A nutrient-packed option, it can be enjoyed using various cooking methods, from roasting to grilling.

• Bok choy

Bok choy stands out with its crisp stems and tender leaves. It offers 45mg of vitamin C per 100g and adds a unique dimension to stir-fries and soups.

• Turnip greens

A 100g serving of turnip greens delivers 30mg of vitamin C. Their slightly peppery taste offers a tangy contrast, ideal for incorporating into salads.

• Collard greens

With approximately 35mg of vitamin C in a 100g serving, collard greens showcase a hearty texture and earthy flavour, while elevating your meals with their nutritious profile.

How can I increase my vitamin C?

There are many easy ways to get more vitamin C into your diet:

• Eat more fruit and vegetables: Try to have at least five portions each day. Include foods that have higher vitamin C, like oranges, strawberries and peppers.
• Have a smoothie: Blend fruits like kiwi, mango and berries into a tasty drink.
• Add raw veg to meals: Have a salad with lunch or dinner, or eat carrot sticks and peppers.
• Take a supplement if needed: If your doctor suggests it, you can take a vitamin C tablet. Getting vitamin C from food is usually the best way. It's natural and gives you other nutrients too.

How can I get vitamin C naturally?

Here are some good tips:

• Eat more citrus fruits: Oranges, lemons, limes and grapefruits are all full of vitamin C.
• Snack on fruit: Keep apples, strawberries or kiwis nearby for a healthy snack.
• Cook smart: Steam or stir-fry vegetables instead of boiling them to keep more vitamins in.
• Use fresh ingredients: The fresher the fruit or veg, the more vitamin C it will have.
• Include colourful food: The brighter the colour, the more likely it is to have vitamin C.

Conclusion

Vitamin C is a key part of staying healthy. Eating a healthy, colourful diet is the best way to get enough vitamin C every day. Having a healthy diet with plenty of vitamin C is important, but it’s also wise to think about your health. Health insurance plans help you get the medical care you need when you need it. It’s worth looking into medical insurance for parents, as it can help with costs if any health problems come up in your family.

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

Guava is a popular and widely consumed fruit, mainly because of its sweet and sour taste. Due to its unique flavour, even pregnant women find themselves craving this delicious fruit. Beyond its taste, guava is packed with a diverse mix of nutrients, which makes it a great choice for pregnant women. Consuming guava during pregnancy has numerous advantages. However, traditional beliefs about guava being healthy prompt the query: Is guava good for pregnant women? We'll explore guava's nutrient content, address its effects, and assess its suitability in pregnancy based on current knowledge.

Nutritional value of guava

Guava is a powerhouse of essential nutrients, making it a great addition to a pregnancy diet. Below is a breakdown of the key nutrients present in the fruit and their significance for expectant mothers:

1. Vitamin C

Guava is one of the richest sources of Vitamin C, containing nearly four times the amount found in oranges. Vitamin C is essential during pregnancy as it boosts the immune system, helps in iron absorption and promotes healthy skin and tissue development in the baby.

2. Fibre

Hormonal changes during pregnancy can cause constipation. Guava's high fibre content aids digestion, eases bowel movement and promotes a healthy gut.

3. Folic acid and other B vitamins

Folic acid is a crucial nutrient for foetal brain and spinal cord development. It prevents neural tube defects and supports the healthy growth of the baby. Guava contains a good amount of folate, along with other B vitamins essential for energy production and overall well-being.

4. Essential minerals: Potassium, magnesium, and calcium

• Potassium: Helps regulate blood pressure, reducing the risk of pregnancy-induced hypertension.
• Magnesium: Supports muscle function and helps prevent leg cramps, which are common in pregnancy.
• Calcium: Important for the baby's bone and teeth development.

5. Antioxidants and phytochemicals

Guava is packed with antioxidants like lycopene, beta-carotene and flavonoids. These compounds help neutralise free radicals, reduce inflammation and support maternal and foetal health.

Is guava safe to consume during pregnancy?

Yes, guava is generally safe to consume during pregnancy when eaten in moderation. It is a nutrient-rich fruit that provides multiple health benefits to the mother and the baby. However, you need to keep a few things in mind-

1. Choose fresh and ripe guavas

Unripe or overly ripe guavas may cause digestive discomfort. Opt for ripe ones with a soft texture and mild aroma.

2. Wash thoroughly before eating

Always wash guava thoroughly before consuming it to avoid bacterial contamination. Pregnant women should also be cautious of foodborne illnesses like listeria, which can harm the baby.

3. Moderation is key

Eating guava in excess can lead to digestive issues such as bloating and gas. It is best to consume it in controlled portions.

Potential benefits of guava in pregnancy

guava is a vitamin-rich fruit packed with vitamins A, B2, C and E. It also contains significant amounts of copper, calcium, magnesium, phosphorus and manganese, and trace levels of other vital minerals like iron and zinc. So, is guava good for pregnant women? Let’s look at a few benefits of this fruit below:

• Pre-eclampsia, or high blood pressure, is one of the reasons for miscarriages. Guava's high potassium and sodium content help regulate blood pressure and reduce the danger of blood clots in pregnant women.
• Gestational diabetes can harm both the growing foetus and the mother's health. Guavas possess a low glycaemic index, which inhibits sudden spikes in blood sugar. Its high fibre content regulates sugar content and, therefore, helps prevent gestational diabetes.
• According to research, eating guavas before meals can lower overall cholesterol levels while increasing good cholesterol. Increased bad cholesterol levels and cardiovascular diseases can negatively impact the health of the foetus and the expectant mother.
• Increased pregnancy hormones can slow down bowel movement and cause constipation and haemorrhoids. The high fibre content of guava relieves constipation and helps prevent haemorrhoids in pregnant women.
• Folic acid may inhibit neural tube defects, which are common congenital anomalies that lead to foetal abnormalities and miscarriages. Guava is rich in folic acid, which helps prevent such defects. Vitamin B, present in guava, also helps in normal cell division and foetal development.
• Guava is high in vitamin C, which aids in iron absorption. Thus, the consumption of guava during pregnancy helps prevent anaemia.
• The high levels of vitamin C in guava help in the improvement of immune functions. Polyphenols, carotenoids, and other vitamins present in guava help the body fight and prevent infections during pregnancy.
• For women, pregnancy may be an especially challenging time. Minerals like magnesium present in guava help relax muscles and nerves. Maternity insurance policycan be beneficial during this period, as it helps manage healthcare expenses. It also aids in the prevention of sudden pregnancy cramps.

Potential side effects of guava during pregnancy

While guava is generally safe, excessive consumption or improper handling may lead to certain side effects.

1. Digestive issues

Eating too much guava, especially with seeds, may cause bloating, gas, or diarrhoea. The high fibre content can be too much for some pregnant women who have a sensitive digestive system.

2. Fluctuations in blood sugar levels

While guava can help regulate blood sugar levels, consuming it in excess can lead to increased glucose levels, especially for women with gestational diabetes. Always monitor sugar levels and consult a doctor before making dietary changes.

4. Allergic reactions

Although rare, some women may be allergic to guava. If you experience itching, swelling, or difficulty breathing after consuming the fruit, seek medical attention immediately.

Conclusion

In conclusion, if you’ve ever wondered if guava is good for pregnancy, we hope this article helps. Guava offers numerous health benefits, like helping prevent anaemia and maintaining blood sugar levels. It’s important to note that this fruit should be consumed in moderation, as too much can do more harm than good. So, start reaping the benefits of guava today! Remember, it's always wise to consult with your healthcare provider or a nutritionist before making significant dietary changes during pregnancy. Additionally, considering the importance of prenatal care, exploring health insurance coverage can provide support for your and your baby's healthcare 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 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 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.

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.

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.

Have you ever caught a glimpse of that subtle yet nagging double chin in the mirror? Don’t let it dim your confidence! Just like the variety of workout options for a fit body, there are many exercises that target chin fat and tone the muscles around your jawline. Here are the top five exercises for double chin to help you flaunt a well-defined jawline.

A double chin, also called submental fat, is quite a common concern that can affect anyone, regardless of weight or age. While not usually a health risk, it can impact confidence. Fortunately, there are natural ways to reduce it, along with broader lifestyle changes that support long-term wellness. Let us get to know more about getting rid of a double chin.

What is a double chin?

A double chin usually forms when a layer of fat develops under the chin. It may be caused by:

• Genetics: Some people might be genetically predisposed to store fat under the chin.
• Weight gain: Excess body weight often accumulates around the face and neck.
• Ageing: Natural loss of skin elasticity with age can lead to sagging.
• Posture: Poor posture often weakens the muscles in the neck and chin area, contributing to a droopy appearance.

Exercises to target a double chin

Below are some of the exercises to target a double chin:

• Chin lifts

Chin lifts engage the muscles in your neck and jaw, working wonders for toning that area. Begin by tilting your head upward and fixing your gaze toward the ceiling. Keep your lips closed and form a “kissing” expression. Hold this position for about 10 seconds and repeat a few times.

By targeting the platysma muscles (i.e., thin muscles that run along the front of your neck), chin lifts promote muscle tone and contribute to a more youthful appearance. Strengthening these muscles can also assist in reducing sagging skin, providing a natural lift to the lower face.

• Jaw jut

The jaw jut exercise is a valuable addition to any face workout routine aimed at combating a double chin. To do a jaw jut, sit or stand upright, then push your lower jaw forward, and feel the stretch in your chin and neck. Hold for a few seconds, release and repeat.

This is among the simplest and most effective face exercises for a double chin. It engages the muscles surrounding your chin and jaw, including the digastric muscle and the muscles of mastication. These muscle groups play an important role in jaw movement and support. By regularly practising jaw juts, you can strengthen these muscles, leading to improved muscle tone and a firmer jawline.

• Neck stretch

Neck stretch is considered among the best exercises for double chin. Begin by gently tilting your head to one side until you feel a stretch on the opposite side of your neck. Hold for about 20 seconds and switch sides.

Neck stretches offer a range of benefits beyond targeting a double chin. These stretches help release built-up tension in the neck muscles, alleviate stiffness, and improve overall neck flexibility. They also contribute to better posture and reduce strain on the shoulders.

• Tongue press

The tongue press exercise is a unique way to engage the muscles at the front of your neck. Start by pressing your tongue against the roof of your mouth and gradually lift your chin. You should feel a contraction in the muscles of your neck and chin. Hold for a few seconds, relax, and repeat.

Regular practice of the tongue press can help maintain muscle tone in the front of the neck, contributing to the most sculpted appearance and potentially reducing the visibility of a double chin.

• Fish face

While it may sound amusing, the fish face exercise is surprisingly effective. Suck in your cheeks and lips to make a fish-like face. Hold for a few seconds, then smile while keeping your cheeks lifted.

By creating the fish face expression, you engage muscles like the zygomaticus major and minor. These muscles are responsible for controlling facial expression and lifting the corners of your mouth. Regularly practising the fish face exercise can contribute to strengthening these muscles and providing a natural lift to the cheeks. This exercise can be a fun and effective addition to your routine for toning the area under your chin.

Can I fix my double chin naturally?

While results vary, many people reduce their double chin naturally through simple lifestyle changes.

• Facial exercises

Try daily movements like chin lifts, neck rolls and jaw juts to tone the area. These exercises strengthen muscles and may tighten the skin over time.

• Healthy diet

Losing overall body fat can reduce submental fat. Eat plenty of vegetables, lean proteins and whole grains. Avoid processed foods and sugary drinks. Drinking enough water also helps with fat metabolism and skin health.

• Regular exercise

Cardio and strength training can burn fat and improve muscle tone. Even brisk walking or home workouts contribute. These changes also improve overall health, not just appearance.

• Improve posture

Poor posture weakens the chin and neck muscles. Keeping your head up and shoulders back helps maintain muscle tone and reduce sagging.

• Broader health support

Reducing a double chin is often part of a bigger wellness journey. Many families find that a health insurance policy helps support these goals. Plans that include routine check-ups, nutrition advice and wellness tools can encourage healthier habits and offer guidance for managing weight and fitness as a family.

Conclusion

By consistently following the above exercises for a double chin, you can get a more defined jawline and see the appearance of your double chin reduce gradually. These targeted exercises focus on the muscles in your neck, chin and face, helping you contour and sculpt your jaw. Remember, while exercises can contribute to fat reduction and toning, maintaining a healthy lifestyle and diet is equally crucial. Include these face exercises for double chin as a part of your daily regimen, and watch as your efforts pay off in the form of a more confident and poised appearance.

Getting rid of a double chin is possible by adopting a healthier lifestyle that supports long-term results. At the same time, don’t overlook the value of preventive health care. A health insurance policy for family ensures that every member of your household has access to the resources needed for maintaining overall well-being. Whether you’re targeting a double chin or just trying to feel your best, taking a holistic approach can lead to more lasting and rewarding outcomes.

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.

What is Yoga?

Yoga is an ancient form of exercise that entails physical postures, meditation, and deep breathing techniques. It is a spiritual discipline based on subtle science that focuses on bringing physical and mental strength into coordination. One of the many benefits of yoga is that it can help you deal with stress.

Preventive vs. curative care

The cost of healthcare has skyrocketed. Today, the average hospitalisation and related non-medical expenditures reach up to ₹16,956 (in rural regions) and ₹26,455 (in urban areas) per treatment. With limited healthcare resources and an increase in their demand, health insurance is crucial and it is safe to say that preventive measures hold the key to future healthcare.

The regular practice of yoga can help prevent non-communicable diseases such as blood pressure, diabetes and cardiovascular illness, thereby reducing the need for curative medicine. Yoga also serves as a stalwart solution to keep chronic back pain, arthritis and other lifestyle diseases at bay. Research published in the Complementary Therapies of M\edicines reveals that yoga is also effective in treating pain, anxiety, and depression in patients with chronic back pain.

Types of Yoga

1. Vinyasa yoga:

Vinyasa is a Sanskrit word made up of "Vi" and "Nyasa." Vi means variation, whereas Nyasa means within defined parameters. This type of yoga is performed by stringing posture together and moving from one to the next while breathing.

2. Hatha yoga:

Hatha is a Sanskrit term that means force. While performing this yoga, all the five senses of your body are involved. The benefits of yoga (hatha yoga) include improved sleep, stress release, and relief from neck and back pain.

3. Iyengar yoga:

The Iyengar yoga style was founded by B.K.S. Iyengar. This kind of yoga is performed by practising asanas that align the physical body structurally. The features that distinguish it from others include the use of props, precision, and sequence.

4. Kundalini yoga:

This form of yoga is performed by breathing exercises, repetitious positions, chanting, and singing. This yoga's primary goal is to awaken one's spiritual energy. Kundalini yoga is often known as 'yoga of awareness’ because of this feature.

5. Bikram yoga:

Popularised by Bikram Chowdhary, this form of yoga is a variation of Hatha yoga. It is done for 90 minutes by performing 26 asanas and 2 pranayamas in a similar order.

6. Ashtanga yoga:

This style of yoga is performed to strengthen muscles and increase physical strength. The benefits of yoga (Ashtanga yoga) include body rejuvenation, toned muscles and a flexible body. The key steps involved in this yoga are:

• Control
• Rule of conduct
• Poses
• Breathing control
• Sensory perceptions withdrawal
• Concentration
• Uninterrupted meditation

Complete equilibrium

7. Yin yoga:

This style of yoga is characterised by passive floor postures focusing on the lower body, particularly the lower spine, hips, inner thighs and pelvis. The positions can last up to 5 minutes and, in some cases, even longer.

8. Anusara yoga:

Anusara is a Sanskrit term that consists of two words—“Anu,” which means with, and “Sara,” which means flow. Anusara Yoga's varied positions emphasise the heart and are in complete alignment with breathing. It is a modern form of yoga and there are over 260 poses to choose from.

9. Jivamukti yoga:

Jivamukti is a Sanskrit word made up of "Jiva" and "Mukti." Jiva means living soul, whereas Mukti refers to the soul's liberation from the endless cycle of death and rebirth. Jivamukti yoga is based on 5 principles of meditation, devotion, music, scripture, and non-violence. This form of yoga is intense and requires high physical involvement. The basic moves of this yoga are adapted from Hatha yoga.