Diabetes mellitus is a common metabolic disease that impact the body's ability to produce or use insulin. The main causes of this chronic illness include obesity, poor lifestyle choices, genetic susceptibility and insufficient physical exercise. Knowing the many contributing factors of diabetes mellitus causes can help with preventative efforts and all-encompassing treatment plans for this common and possibly crippling condition.

What are the Causes of Diabetes Mellitus Disease?

Following are some of the main reasons for what causes diabetes mellitus:

• Diabetes mellitus stems from an intricate imbalance in insulin function within the body. Insulin, pivotal for transferring sugar from blood to cellular storage, becomes deficient or is ineffectively used in diabetes. 
• This leads to elevated blood sugar levels, affecting organs like the kidneys and eyes and potentially proving fatal. 
• Diabetes causes are often associated with hormonal shifts that disrupt insulin production or function. Other contributing factors include excess weight, particularly abdominal fat, which can lead to insulin resistance, a key factor in Type 2 diabetes.
• Also, diabetes mellitus is caused by sedentary lifestyles that significantly contribute to the onset and progression of this chronic metabolic disorder, impacting insulin regulation and systemic health.
• A family history of diabetes and certain genes that are sometimes passed down can make a person more likely to develop diabetes.

As individuals agе, thеir hеalthcarе nееds еvolvе, nеcеssitating spеcialisеd insurancе covеragе. In India, thе Sеnior Citizеn Mеdiclaim Policy is an insurancе solution tailorеd to address thе distinct health concerns of еldеrly citizеns. 

This specially designed health insurance plan for people over 60 offers multiple benefits, including pre-existing disease coverage, preventive health check-ups, and cashless hospitalisation.

Sеnior Citizеn Mеdiclaim Policy

Listed below are some benefits of senior citizen mediclaim policies:

Tailorеd Covеrage - Mediclaim for senior citizens catеr to thеir uniquе hеalthcarе, considеring agе-rеlatеd ailmеnts and mеdical еxpеnsеs.

Highеr Sum Insurеd - Providеs substantial covеragе to mееt potential high mеdical costs associatеd with agе-rеlatеd illnеssеs and trеatmеnts.

Prе-еxisting Conditions - Oftеn covеrs prе-еxisting conditions, offеring a safеty nеt for hеalth issuеs that may havе dеvеlopеd ovеr timе.

Rеnеwal Bеnеfits - Gеnеrally offеrs lifеlong rеnеwability, еnsuring continuous covеragе for sеnior citizеns without agе-rеlatеd rеstrictions.

Cashlеss Hospitalisation - Facilitatеs cashlеss hospitalisation, rеducing financial burdеns during mеdical еmеrgеnciеs.

No Mеdical Tеsts - Somе policiеs may not rеquirе еxtеnsivе mеdical tеsts, simplifying thе application procеss for еldеrly individuals.

Conclusion

Thе Sеnior Citizеn Mеdiclaim Policy stands as a tеstamеnt to thе commitmеnt of providing mental and financial assistance to elderlies. It is not mеrеly a health insurancе policy; it is a thoughtful and considеratе approach to hеalthcarе for thosе who have given so much to sociеty.

It only takes a few simple steps to ensure that your kidneys are healthy and functioning well

If there is a history of diabetes, kidney diseases or high blood pressure in your family, taking care of your kidneys is an imperative for you. Millions of people across the globe are affected by kidney diseases every year and some are diagnosed at a stage where a cure is no longer possible.
Whether or not you have a family history of kidney failure, taking certain steps to care for your kidney will ensure that you are healthy as you age. Here are a few things you can do to ensure that your kidneys are functioning properly.

Drink Water More Frequently

Kidneys contain nephrons which filter our blood and removes toxins from it. The more water you drink, the easier it becomes for your kidneys to filter your blood. Drinking water is the easiest and the most inexpensive way to keep your kidneys not only functioning properly but also in top health.

Practice Healthy Eating

Controlled eating not only decreases the risk of diabetes, high blood pressure, cholesterol and other serious health conditions, it also keeps your kidneys healthy. The simple habit of eating healthy can improve you overall health by leaps and bounds.

Make Exercise A Habit

Regular vigorous exercise improves the functioning of all our vital organs, including kidneys. Exercise controls blood pressure issues, obesity, heart conditions and several other factors that indirectly influence your kidney functioning. However, while exercising regularly is a good habit, overexerting yourself is bad for your health, so remember to balance your daily physical activity accordingly.

Quit Smoking

Smoking has been linked with high blood pressure, which in turn is harmful for kidneys. Smoking is also proven to contribute not only to lung cancer, but also kidney cancer. If you are a smoker, quitting immediately would significantly decrease the risks of future health complications.

Understanding health insurance terminology can be challenging, and one of the most common areas of confusion is the concept of “out-of-network” services. This term plays a key role in determining your medical expenses and the healthcare providers you can access. Whether you have an individual health insurance policy or coverage for your family, it’s essential to understand how out-of-network services work—and how they can significantly impact your overall healthcare costs.

What does out-of-network in health insurance mean?

When you buy a health insurance policy, your insurer usually has a list of approved healthcare providers. These approved doctors, specialists, hospitals and clinics are called “in-network” providers. They have agreed to provide medical services at discounted rates for policyholders.

On the other hand, out-of-network means a doctor or facility is not on that approved list. If you are offered care from an out-of-network provider, your insurance may not cover the full cost or may not cover it at all, leaving you to pay more out of your own pocket.

Why does out-of-network care cost more?

Out-of-network care usually costs more because your insurance provider hasn’t agreed on discounted rates with those healthcare professionals. Without this agreement, providers can charge their full price for services.

What's the difference between in-network and out-of-network in health insurance?

The key difference lies in cost and coverage. In-network providers often have a contract with your insurance company to charge lower fees. This means your insurer pays more of the bill, and you pay less.

Out-of-network providers, however, don’t have such contracts. This often results in:

• Higher co-pays or co-insurance
• Larger medical bills
• Potentially no coverage for certain services

When selecting a health insurance policy for family, it’s wise to check the network size and availability of in-network providers in your area. A larger network gives your family more options for affordable care.

Why would someone choose to use an out-of-network provider?

Despite the higher costs, some people still choose out-of-network providers. Reasons may include:

• A specific doctor or hospital with a strong reputation
• Urgent medical needs while travelling or living away from home
• Limited availability of specialists in the insurance network

Conclusion

Knowing what “out-of-network” means in your health insurance can help you make better choices for your healthcare. This is quite important if you have or are planning to buy a family health insurance policy. Being aware of the difference between in-network and out-of-network care and the costs involved might save your family from unexpected medical bills and ensure access to quality treatment when needed.

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

Medical emergency experienced by a family due to sudden health failure of a family member is likely to dent your savings when footing treatment bills. Such financially stressful situations can be tackled if all the family members are insured with a health insurance policy.
Procuring individual health insurance policies for family members can be cumbersome as you have to remember individual policy renewal and premium payment dates. To reduce all these hassles, ICICI Lombard offers a comprehensive cover with the family floater benefit. This policy is designed for safeguarding the health of your family with a large sum insured.
With the family floater feature of this policy, a total of 5 family members can be insured under a single health policy. This policy has a minimum entry age of 3 months which allows you to insure children as well adults. Sum insured offered by this family health plan can be shared between all the family members or can be used by one family member during a medical emergency till the policy period expires.
Premium medical aid may not be uniformly available or the health care facility in your locality may prove insufficient for treatment in case of sudden health complications. Such problems are taken care of by this comprehensive health insurance policy. ICICI Lombard has a tie-up with a wide network of hospitals all over India that offer premium medical care. Treatment at such a health care facility makes the insured individual eligible for cashless health insurance benefit. This feature offered by the health insurance policy offers relief from paying large hospitalisation bills.
The important cashless health insurance benefit of this plan greatly helps to diffuse financially stressful situations and offers quality medical treatment to the ailing individual. As all the medical bills and treatment costs are settled by the insurance provider, you do not have to worry about footing hospitalisation bills.
You can also extend the coverage of this policy by purchasing optional covers like the Critical Illness cover and Donor Expenses. With the Critical Illness cover, the insurance provider offers monetary aid if the insured individual is diagnosed with major illness and medical procedure covered under this policy. The Donor Expenses optional cover makes the insured individual eligible to receive reimbursement for an amount up to Rs. 50,000 during any organ transplant surgery.
All these medical benefits offered by the comprehensive health insurance plan help you to optimally safeguard your family’s health and offer quality medical aid during a medical emergency.

Exploring the realm of health insurance is always advantageous, and in this article, we delve into the specifics of Personal Accident Insurance, shedding light on its unique benefits and considerations.

What does this insurance offer?

• Compensation to nominee

Personal accident offers compensation to the nominee in the event of accidental death of the insured.

• Compensation on permanent or temporary disability

In case of permanent or temporary disability, personal accident insurance provides security to the insured and his or her family by offering a compensation for the loss of livelihood.

• Reimbursement of hospitalization cost

insurance cover hospitalization expenses and also earmark a sum for daily allowance during hospitalization.

How is it different from other insurance ?

• Fills the gap in a finance portfolio

Health policies promptly reimburse expenses relating to medical exigencies while life insurance policies offer the assured sum in the eventuality of death. Personal accident insurance on the other hand step up to neatly fill the unnoticed gap in a finance portfolio by securing the potential monthly earnings of a family.

• Secures family earnings

Cover the risk of partial or complete loss of earnings of the breadwinner of a family. insurance may be extended to offer coverage to all kinds of accidents - major and minor that may result in physical separation or loss of use of limbs, organs etc.

• Universal coverage

Personal accident insurance offers a worldwide coverage to the insured.

Who should opt for personal accident insurance?

All individuals who wish to create a contingency plan to meet liabilities in case their earning capacity is impaired should opt for personal accident insurance. For example, salaried employees who need to pay monthly EMIs for a home loan.

What should be the ideal sum assured for personal accident insurance?

It is advisable to avail the personal accident cover for a sum that takes into consideration the insured's monthly earnings including earning from salary as well as other avenues.

Corollary

A personal accident insurance policy is instrumental in supporting the insured's family so that they continue to lead a normal life despite the loss or discontinuance of income.

Insuring health comes with a distinct advantage of tax benefit. Premium paid on health insurance policy is tax-deductible under section 80D of the Income Tax Act, 1961.
 The current law states that an individual or Hindu Undivided Family (HUF) can claim deduction for premium paid on medical insurance policy. Read on to know more.

What is section 80D?

Section 80D of the Income Tax Act allows taxpayers to claim deductions on premiums paid for medical insurance. This benefit applies to policies covering oneself, family members, and dependent parents. The deduction helps reduce taxable income, making health insurance a smart financial and health investment.

What are the tax benefits of health insurance?

Financially safeguarding policy takers from sudden medical emergencies and tax saving. With increase in limits of deduction under section 80D from the year 2015-16, policy takers will benefit with increased tax savings.

Tax benefits of medical insurance include:

• Deductions on premiums paid for self, spouse, children, and parents.
• Additional deductions for senior citizens.
• Preventive health check-up expenses are included under Section 80D.
• Savings on taxable income, reducing overall tax liability.

How much health insurance tax benefit under section 80D can be claimed by you?

Section 80D provides tax relief based on who is covered under the medical insurance policy. Individuals can claim deductions for premiums paid for:

1. Self, spouse, and dependent children – Up to ₹25,000 per year.
2. Parents below 60 years – Additional ₹25,000 deduction.
3. Parents above 60 years – Additional ₹50,000 deduction.
4. HUF and non-resident individuals (NRIs) – Eligible for deductions under this section.

Health insurance tax benefits on multi-year policies

If you purchase a medical insurance policy for multiple years, the premium can still be claimed as a tax deduction. The total premium amount is equally divided across the policy tenure, and deductions can be claimed accordingly.

For example, if you pay ₹60,000 for a three-year policy, you can claim ₹20,000 per year under Section 80D.

Factors to be considered while finalising a health insurance plan

When choosing health insurance, consider the following factors:

• Coverage amount – Ensure that the sum insured is adequate for medical emergencies.
• Inclusions and exclusions – Read and carefully understand what is included and what is not.
• Cashless network hospitals – Check if your preferred hospitals are included.
• Waiting period – Consider pre-existing disease coverage timelines.
• Premium costs – Balance affordability with benefits.

Choosing the right policy, especially for medical insurance for parents, is crucial to securing quality healthcare while maximising tax benefits.

What documents do I require to claim medical insurance tax benefits under section 80D?

To claim tax deductions, you must provide:

• Premium payment receipt – Proof of premium payment.
• Policy document – Mentioning the insured individuals.
• Bank or credit card statement – Proof of payment.
• PAN or Aadhaar details – For verification during tax filing.

Conclusion

Investing in medical insurance offers dual benefits—financial protection and tax savings. With Section 80D deductions, individuals can reduce their taxable income while ensuring healthcare security for themselves and their loved ones. Whether purchasing a policy for yourself or opting for medical insurance for parents, it’s important to understand these tax benefits and choose the right plan that provides comprehensive coverage while optimising savings.

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.

Health insurance is one of the most popular plans sold in India. With health being one of the major concerns across the nation and endorsements by insurance companies doing rounds, people have realized the importance of getting insured.

Most people buy a health insurance plan to ensure prompt financial help in the times of emergencies. Rising medical costs is also a major concern. The plan offers cover against the hospitalization bills, medications, ambulance charges, cashless facilities and a lot more. Another major benefit offered by health insurance companies is tax exemption on premium paid.

In India,medical insurance premiums are subject to income tax exemption under section 80D. This is applicable on health insurance premium paid for personal, spouse, children and dependents parents. The exemption is recorded under the Income Tax Act of India.

Health insurance, also popularly referred to as mediclaim policies in India, offers a deduction of about 35,000.00 INR to buyers.

Here is how deductions are offered to health insurance buyers in India:

• An amount of 15,000.00 INR is paid towards health insurance premium for personal, children, and spouse.
• An amount of 15,000.00 INR is paid towards health insurance premium for dependant parents (non-senior).
• An amount of 20,000.00 INR is paid medical insurance premiums for dependant parents (senior citizen).

The deduction mentioned in the above list is other than the 1, 00,000 INR savings offered under Income Tax deductions clause (80C).

The Rules

In order to consider deduction under the category of 'senior citizen', the age of the individual should be 65 years for the duration of the fiscal year. For instance, if the deduction is to be offered for the financial year 2010-11, the individual should already be 65 years of age as on March 31, 2010.

Some Changes

The Senior Citizen Definition - In the year 2012, the government of India gas changed the definition of senior citizen. An individual would be considered fit into the category of ‘senior citizen’ if he is 60 years old. The individual should already be 60 years of age during the fiscal year 2012-2013.

Validity of Deduction – The deduction on insurance premium is also applicable to the payments made by:
Credit Cards

Cheque

For cash payments, the insured will not get any premium deductions.

Understanding Medical Insurance Premium

• The maximum amount of deduction offered under Income Tax section 80D for Self and Family amount to 15000 INR.
• For your parents, the deduction proposed is 15000 INR.
• If the individual covered has attained 60 years of age or more, then the individual can avail of an additional deduction of about 5000 INR.

For Salaried Individuals

Salaried individuals can enjoy the benefit of medical allowance as well as the medical insurance policy under section 80D at same time. The medical allowance is allowed under section 10.

Understanding the Section 80D under the Income Tax Act 1961

As already discussed, there are many benefits one can enjoy via buying a health insurance plan. Apart from the apparent benefits such as a health cover, cashless health benefits, critical illness benefit, cover for medications and hospitalization bills, and additional covers, the medical insurance will also offer you tax benefits as per the Income tax Act 1961 stated under Section 80D. Here, you are entitled to avail an amount between 15,000 INR and 20,000 INR for senior citizens.

The Income tax Act 1961 Rule (Section 80D) for medical insurance premium deduction:

1. When evaluating the total income of an insurance buyer, (an individual or a Hindu undivided family), deduction is applicable as mentioned in sub-section (2) or sub-section (3). The payment of deduction can be made by any of the following excluding cash in the previous year from taxable income:

• Credit card
• Cheque
• Debit card

2. If an insurance buyer is an individual, the sum mentioned in sub-section (1) shall be the total of the subsequent, i.e.:

• The entire amount waged to effect or ensure operational, medical insurance on the individual, his family or a payment made to the health scheme proposed by the Central Government not exceeding 15,000 INR
• The entire amount waged to effect or ensures operational, medical insurance on the parent (s) health not exceeding the total amount 15,000 INR.

3. For the insurance buyer from Hindu undivided family, the sum mentioned in sub-section:

(a) Must be the entire amount remunerated to effect or ensure operational, medical insurance of a Hindu undivided family member not exceeding 15,000 INR in total.

(b) The health insurance mentioned in this section must be in accordance with a plan made in this behalf by an general insurance company established under General Insurance Business (Nationalisation) Act, 1972 (section 9) and accepted by the Central
Government.

Or

Any other insurance organization approved by the IRDA (Insurance Regulatory and Development Authority) established under IRDA Act's sub-section (1), section 3 1999.

According to the act mentioned above, it is apparent that if an individual buys medical insurance, then the premium on the same is deductible from his taxable income. The deducted health insurance premium should not go beyond 15,000 INR for individual. In case of senior citizen (60 years and above), the amount should not exceed 20,000 INR.

Advantages of purchasing a personal accident insurance policy

The main purpose of personal accident insurance is to cover the policyholder against death or disability due to an accident. Health insurance, including add-on riders, can easily be bought online, along with accident insurance, giving you comprehensive protection.

How to Buy Accident Insurance?

Once you're at ICICI Lombard's homepage, go to Health Insurance > Personal Protect

Top general insurance companies provide personal accident cover, yet not everyone is aware of its benefits. You can very easily go online and secure yourself against unforeseen accidents.

Purchasing this policy online will take up only a meager amount of your time, and insure you for up to 5 years. To purchase a personal accident policy, follow the steps below:

• First, go to ICICI Lombard's Personal Accident webpage.
• Next, choose the total sum insured that you want to be covered for along with the desired duration of the policy.
• You can also opt for add-on covers by checking the boxes for Accidental Hospitalization expenses and Accidental Hospital Daily Allowance.
• Complete the form by providing your email id and mobile number, after which click on the 'calculate premium' button.

Once you're at ICICI Lombard's homepage, go to Health Insurance > Personal Protect

• Once your premium in calculated, there's a simple 3-step process that involves filling personal and payment details, to purchase the policy.
• Once your premium in calculated, there's a simple 3-step process that involves filling personal and payment details, to purchase the policy.
• email containing your policy document and a receipt of your online transaction.

Buying insurance online is a very simple process that can easily fit into your busy schedule. ICICI Lombard and Google's research shows that increasing internet access is prompting the public to buy their general insurance online, evident through the large number of online searches for insurance products, from both metros and non-metros.

Injuries can affect your livelihood

Benefits of Personal Accident Insurance

Personal accident cover is a policy that you should add to your insurance portfolio, because for a low premium you are protecting yourself against all kinds of accidental injuries. For as little as Rs. 225 a year, you can get personal accident insurance up to 5 lacs.

Back fat is a common concern for many individuals and can often impact how clothes fit and affect self-confidence. While it's not possible to target fat loss in specific areas, certain exercises and lifestyle changes might help reduce back fat.

In this blog, we’ll explore the best exercises to tackle back fat, diet tips and also discuss how maintaining good health, including having the right family health insurance, can support your fitness journey.

Can you spot-reduce back fat?

No, it's a common misconception that you can lose fat from just one specific area of the body. Focusing solely on back exercises won't directly eliminate back fat. Instead, a well-rounded fitness approach that includes full-body workouts, strength training and cardiovascular exercise is most effective for reducing overall body fat, including fat on the back.

Exercises for reducing back fat

Here are some of the best exercises to tone your back:

• Side jackknife

The side jackknife exercise focuses on your obliques and engages your back muscles. Lie on your side with fully extended legs. Support your upper body with your forearm and raise your straightened legs off the ground.

• Lateral raise

Lateral raises might be renowned for working the shoulders, but their impact on the upper back is equally significant. Stand with a dumbbell in each hand, arms resting at the sides. Slowly lift both arms to the sides until they are parallel to the ground. While this motion primarily targets the deltoids, it also engages the upper back muscles. As these muscles strengthen and develop, they contribute to reducing back fat.

• Rowing

Sit upright, grip the handles and pull them near your body while squeezing your shoulder blades together. This exercise isn’t just about building a more muscular back; it’s also about effectively targeting and eliminating back fat. The resistance created by pulling works multiple muscle groups in your back. It tones and defines your muscles while reducing the appearance of back fat.

• Speed bag

The speed bag exercise adds an element of fun to your routine while effectively targeting your upper back muscles. Stand tall with feet wide apart and raise your fists near your face. Now, alternate quick punches in the air, mimicking the movement of a speed bag. While this exercise engages your arms and shoulders, it also activates your upper back muscles.

• Reverse hip raise

Lie face down on a mat with your arms out in front of you. Lift your legs and upper body off the ground at the same time, focusing on contracting your lower back muscles. This movement not only works towards a toned lower back but also contributes to an overall sculpted appearance.

Diet tips to reduce back fat

Your diet plays a key role in reducing fat. Consider the following:

• Eat whole foods: Focus on fruits, vegetables, lean protein and whole grains.
• Reduce sugar and processed foods: These add extra calories with little nutritional value.
• Stay hydrated: Drinking water helps your metabolism and supports weight loss.
• Control portions: Avoid overeating by sticking to proper portion sizes.

Along with these habits, maintaining your overall health is vital. This is where family health insurance plays a key role. Staying active and eating well are part of staying healthy, but unexpected health issues can still arise. Having health insurance means you and your loved ones can access medical care without financial strain, allowing you to focus more on your health and fitness goals.

Conclusion

Getting rid of back fat takes time and consistency. A mix of targeted exercises, cardio and a balanced diet can make a noticeable difference. While you can't choose where you lose fat, adopting a healthy lifestyle can help lead to overall fat loss, including from the back.

Staying protected with a good family health insurance plan ensures you’re covered for any health challenges along the way, giving you peace of mind as you work towards a fitter, healthier life.

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

Vitamins play crucial roles in our health, and understanding their scientific names helps in grasping their specific functions and importance in the body. All living creatures, including humans, need vitamins in certain amounts to keep their metabolism working smoothly. These are important micronutrients that come in two types: fat-soluble (vitamins A, D, E, and K) and water-soluble (B and C vitamins). In total, there are 13 vitamins in the human body.

Common and scientific names exist for these vitamins. Their biochemical structure and functions determine the scientific names. This blog will discuss the scientific names of vitamins, their source, and the results of their deficiency.

What are vitamins?

Vitamins are organic compounds that are required by the body in small amounts to support normal growth, metabolism and overall health. Because the human body either cannot produce them or produces them in insufficient quantities, vitamins must be obtained through a balanced diet. They are important for many physiological functions such as increasing immunity, improving vision, helping in bone health and cell repair.

Scientific name of vitamins and their sources

Here's a table summarizing the common and scientific names of 13 vitamins, where they come from in our diets, their importance in human health, and the illnesses that can result from their deficiencies.

Classification of vitamins

Vitamins are broadly classified into two categories based on their solubility:

• Fat-soluble vitamins are stored in the body’s fat tissues and include:

• Vitamin A (Retinol)
• Vitamin D (Cholecalciferol)
• Vitamin E (Tocopherol)
• Vitamin K (Phylloquinone, Menaquinone)

• Water-soluble vitamins are not stored in the body and need to be consumed regularly:

• Vitamin C (Ascorbic acid)
• Vitamin B-complex group (B1 to B12)

Benefits of vitamins in our body

Vitamins contribute significantly to various bodily functions. Here are some of the major health benefits they offer:

• Vitamin A

This vitamin supports healthy vision, especially in low light. It also strengthens your immune system, helping your body fight illness.

• Vitamin B-complex

B vitamins help in turning the food you eat into energy. They’re also important for brain and nerve function, and keeping your skin healthy.

• Vitamin C

Vitamin C is linked with strong immunity and faster healing. It helps repair body tissues and keeps your skin, bones and blood vessels healthy.

• Vitamin D

Getting enough Vitamin D helps your body absorb calcium for strong bones and teeth. Sunshine is a natural source, and it’s also key to healthy muscles.

• Vitamin E

This nutrient protects your cells from damage caused by free radicals. It supports healthy skin and helps your immune system work properly.

• Vitamin K

Vital for proper blood clotting, Vitamin K helps stop bleeding when you get a cut. It also has an important role in maintaining strong bones.

Conclusion

The amount of each vitamin each person requires depends on the body type. Sometimes, measuring and eating exactly the right amount of each vitamin that experts recommend takes work. So, the better idea is to eat meals with a good mix of foods in the right amounts. This helps keep us healthy and avoid problems caused by not having enough vitamins. Having too much or too little of a vitamin is harmful to the body. Remember, maintaining a balanced diet with a variety of nutrient-rich foods can help ensure you get the vitamins your body needs. Additionally, consulting with a healthcare provider or nutritionist can provide personalized guidance on meeting your nutritional requirements. And considering the importance of overall health, exploring senior citizen health insurance or any other health insurance of your choice can give you peace of mind for any unexpected health concerns.

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

We have many things on our must have list, whether it is a dream home or a car. But in that list one of the things that we rarely think about is our health insurance. Yet when the time of need comes and you are faced with a medical emergency, it is your health insurance that comes to your rescue. High levels of stress, erratic eating habits, lifestyle problems and pressures at work form a dominant part of our lives today. All these things contribute to ill health if not now but later in life. While a lot of us are waking up to the reality of changing our lifestyles and adopting a healthier one, we also need to make sure that we have an almost perfect family insurance. This helps our loved ones through medical emergencies without getting financially affected.

It is you who is responsible for the safety and well being of your family. As the provider it is therefore your responsibility to make sure that you cover all the aspects of your family’s safety and security. Just like you invest in your pension plans and other investments to make sure that your family is well provided for, you also need to guarantee your family’s and your health with a good health insurance plan.

A medical emergency strikes without warning. There are so many families who have been subjected to extreme financial crisis and related emotional and mental stress only because they were not prepared with the right kind of family insurance plan. Many people prefer private facilities that come with their own expense list. Hospitalisation charges, doctors and specialists fees, medical bills and other diagnostic charges amount to a good deal of money.

A major sickness, an accident or a chronic or sudden illness can leave any family paralysed. Whether it is you or a family member that has been affected, you will need to spend a lot of money on treatments and hospitalisation bills. At a time like this the last thing that you want to worry about is how to finance your medical expenses. But with a good family insurance plan you can guarantee your safety and the safety of loved ones easily.

A comprehensive family health insurance plan will give you the following benefits:

1. Hospitalisation charges including doctors and specialists fees
2. Medical bills, diagnostic charges cover
3. Cover for pre and post hospitalisation expense cover
4. Day care expense cover for advanced day carer procedures
5. Pandemic hospitalisation cover

As a diabetic person, ensuring that you maintain or regulate your blood sugar levels within your desired range is incredibly important. This practice helps reduce the chances of facing long-term and serious health issues such as heart disease, vision problems, and kidney disorders. By consistently staying within this range, you not only boost your energy and emotional state but also actively work towards preventing or delaying potential complications. Let’s see how to reduce sugar levels with home remedies.

What causes high blood sugar?

High blood sugar, or hyperglycaemia, can result from several factors:

• Poor diet: High intake of sugary foods, refined carbs and processed snacks spikes glucose levels.
• Sedentary lifestyle: Lack of physical activity reduces insulin sensitivity.
• Stress and lack of sleep: Both can trigger hormonal changes that elevate blood sugar.
• Skipping medication: For those with diabetes, missing insulin or oral medication doses can lead to spikes.
• Infections or illness: Physical stress can increase glucose levels even in non-diabetics.
• Obesity: Excess fat, particularly around the abdomen, can make it harder for the body to use insulin effectively.

Understanding the root causes is key to choosing the right remedies and preventive measures.

Easy ways to lower blood sugar levels naturally

The following are some of the popular tips on how to control sugar levels with home remedies.

• Regular physical activity offers you a pathway to achieving and sustaining a moderate weight, alongside bolstering your insulin sensitivity. Heightened insulin sensitivity translates to an enhanced capacity of your cells to optimally utilise the circulating sugar in your bloodstream. Moreover, exercise is pivotal in enabling your muscles to effectively employ blood sugar for energy generation and muscle contraction.
• It is advised to consider a routine practice of monitoring your levels before and after physical activities. This practice yields valuable insights into your responses to diverse activities, thereby preventing undesirable fluctuations in your blood sugar levels.
• Incorporating intermittent exercise routines helps mitigate blood sugar fluctuations and counteract the potential harm stemming from prolonged periods of sedentary behaviour. This approach involves taking short bursts of physical movement, such as brief walks or light resistance exercises, throughout the day, effectively interrupting extended periods of sitting. It is worth noting that an array of physical activities, typically involving weightlifting, brisk walking, running, cycling, dancing, hiking and swimming, contribute to the pursuit of an active lifestyle. Irrespective of the intensity, any form of regular movement trumps a sedentary way of living.
• The significant impact of carbohydrate consumption on your blood sugar levels is undeniable. Carbohydrates undergo breakdown into sugars, predominantly glucose, which is then harnessed and stored by insulin for energy. However, overindulgence in carbohydrates or disruptions in insulin function can disrupt this process, leading to elevated blood glucose levels.
• The consumption of a low-carbohydrate diet helps you in reducing blood sugar levels and prevent unwarranted spikes. It's important to distinguish between low and no-carb diets; the former allows for some carbohydrate consumption while favouring whole grains and unprocessed options, which offer enhanced nutritional value and contribute to stabilising blood sugar levels.
• The role of fibre in moderating carbohydrate digestion and sugar absorption is notable. With its capacity to slow the digestion process, fibre facilitates a gradual rise in blood sugar levels. While both soluble and insoluble fibre types are valuable, it's the former that has demonstrated a direct impact on improved blood sugar control. Embracing a high-fibre diet showcases potential benefits for regulatin blood sugar and minimising lows, particularly relevant for type 1 diabetes management.

These remedies can work best when combined with your doctor’s guidance. You should also regularly monitor your blood sugar levels to take action on time. Also, choose a good health insurance plan that supports regular testing and treatments.

Tips to control sugar levels

If you or a loved one is managing sugar, these tips will help keep it under control:

• Monitor your sugar levels regularly using a glucometer.
• Avoid sugary drinks and processed snacks.
• Plan your meals a day before to avoid unhealthy snacking and curb cravings.
• Keep meal portions small but frequent to ensure that energy does not fluctuate throughout the day.
• Read food labels for hidden sugars.
• Limit alcohol or have it with food to avoid sugar crashes.
• Visit your doctor regularly. If you are caring for aging parents dealing with sugar, having medical insurance for parents will provide coverage for checkups and tests.

By following this balance of precautions and tips to manage blood sugar, you can live a life that is free of health stress and emergencies. While the fight with sugar is a lifelong journey, these tips help ensure that the journey is a smooth one.

 Conclusion

Maintaining balanced blood sugar levels is crucial for preventing potential health complications. Engage in regular physical activity, monitor your responses to exercise and incorporate intermittent movement to help stabilise your blood sugar. Also, having the right health insurance plan ensures you are always supported in case of medical needs.

By making lifestyle adjustments, you'll contribute to a healthier and more controlled blood sugar profile, promoting your overall well-being.

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

Strong, well-developed trapezius muscles (traps) do more than just improve your appearance; they play a key role in your posture, neck support and upper back strength. If you're new to fitness or an experienced gym-goer, understanding how to work your traps properly can benefit your overall physical health and help prevent injuries.

What are trap muscles?

The trapezius, or trap muscles, are large, triangular muscles that extend across the back of your neck and shoulders. They are divided into three parts: the upper, middle and lower traps. These muscles are responsible for moving, rotating and stabilising the shoulder blades (scapulae) and extending the neck.

Because of their size and function, the traps are involved in many daily movements such as lifting, turning your head and keeping your shoulders in place.

Should you train traps?

Yes, training your traps (trapezius muscles) is important for both strength and overall body support. Here are a few reasons why trap training should be part of your fitness routine:

• Supports the neck and shoulders: Strong traps help stabilise these areas, which is especially helpful if you spend long hours sitting at a desk or often carry heavy items.
• Improves posture: Strengthening the traps can reduce the risk of poor posture and upper back pain.
• Prevents muscle imbalances: Focusing only on muscles like the chest or arms can lead to imbalances. Training traps help keep your upper body well-balanced.
• Helps with daily tasks: Whether lifting shopping bags or assisting a family member, strong traps provide better control and reduce the chance of injury.
• Promotes long-term strength: A strong upper body helps you stay active and independent as you age.

Looking after your physical health is important, especially if you have family responsibilities. For those supporting ageing parents, this is also a good time to think about health insurance plans.

How do you target your traps?

Targeting the traps requires a mix of compound and isolation exercises. Compound exercises include multiple muscle groups, while isolation exercises focus on the traps specifically.

When training your traps, it’s important to:

• Use proper form to avoid injury
• Combine heavy weights with controlled movement
• Focus on the mind-muscle connection, feel the traps working
• Allow enough time for recovery between sessions

Exercises like shrugs and rows are commonly used to hit the traps, but there are other effective movements that can add variety and challenge.

Best traps exercises

Here are some of the best exercises to build and strengthen your traps:

• Shrugs

Shrugs activate upper and middle traps, building muscle mass, strength and endurance. Suitable for all, they adapt to dumbbells, barbells, cables or a trap bar – ideal if gear is limited or you are short on time. Shrugs are a stellar upper-body finisher, isolating traps uniquely. Choose your weight, target 3 sets of 15-20 reps, and embrace the controlled burn.

• Barbell deadlift

Deadlifts take the top rank with one of the best exercises for traps when building a muscular physique. Deadlifting is a superb complex exercise that, when performed correctly, challenges several different athletic groups. This back-centred motion engages three trapezius muscles. Start strong with deadlifts and finish with shrugs to benefit from two powerful exercises on your traps.

• Rack pulls

Rack pulls are a secret treasure gaining popularity in the strength and muscle training world. If you are unfamiliar with them, consider it the upper portion of a deadlift in which the barbell gets raised from a rack positioned at knee level without first being lifted off the ground. Rack pulls take over as the star player for trap development, while leg day takes a backseat.

• Upright rows

Vertical rows are a terrific exercise to add to your routine. They aid with trap strength and mass development. You must do the upright row correctly to prevent problems because it is associated with shoulder pain and causes impingement on the shoulder. Start slowly and perfect the motion while concentrating on the muscular contraction throughout a higher rep range.

• Face pulls

Face pulls are a dual-purpose exercise that targets the shoulders and traps, like upright rows. Keep in mind that power is everything. To avoid shoulder issues, properly load those muscles. Face pulls are a challenging but effective way to complete your trap session. End your workout with face pulls.

Conclusion

Building strong trap muscles is essential for balance and strength. If you're training for better posture, preventing injury or just looking to enhance your upper body, trap workouts should be part of your fitness routine.

While focusing on your health, remember the importance of looking after those who depend on you, too. Including critical illness insurance for parents in your planning can offer financial security and help ensure they receive the care they need.

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

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

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

Importance of strong glutes

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

Strong glutes are essential for several reasons:

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

Benefits of exercises for glutes

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

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

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

Best exercises for glutes

Here are some of the best exercises for glutes:

• Squats

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

• Lunges

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

• Single-legged deadlifts  

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

• Hip extensions

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

• Step-ups

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

Conclusion

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

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

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

How does stress affect students during exams?

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

Importance of exercise during exams

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

Benefits of yoga for students

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

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

Yoga poses to beat exam stress

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

• Kakasana

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

• Padmasana

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

• Padahasthasana

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

• Paschimottanasana

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

• Sirshasana

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

Conclusion

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

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

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.

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

Diabetic diet chart plan

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

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

Is fruit sugar bad for diabetes?

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

• The type of sugar matters:

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

• Fibre content:

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

• Glycemic index (GI)

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

• Portion control:

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

• Nutritional benefits:

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

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.