Diabetes management revolves around making mindful food choices to control blood sugar levels. Among the many food options available, dates are a popular and naturally sweet fruit that often sparks curiosity among individuals with diabetes. People may have questions like: Can they enjoy dates without causing blood sugar spikes? Are dates good for diabetics? We’re here to help you find out. Let's delve into the relationship between dates and diabetes to understand whether this sweet treat can be a part of a diabetic-friendly diet.

Can dates help in managing diabetes?

Dates have been a staple in various cultures for centuries, prized for their natural sweetness and rich flavour. Regarding diabetes, the key question is whether dates can be safely consumed without causing significant spikes in blood sugar levels. The answer lies in the glycemic index (GI) of dates.

The glycemic index is a scale that ranks how quickly carbohydrates in foods raise blood sugar levels. Foods with a high GI cause rapid spikes in blood sugar, while those with a low GI result in slower, more gradual increases. Dates have a moderate GI, which means they have the potential to cause some increase in blood sugar levels, but it may not be as rapid or extreme as with high-GI foods. So, to answer the question “Are dates good for diabetics” is that they can be, in moderation.

Beetroot is a wonderful root vegetable with remarkable health benefits. It is actually considered as a super food because of its rich nutrient content. It contains vitamins, minerals, iron, fibre, and many bioactive compounds. It has a lesser amount of carbohydrates and a moderate sugar level that makes it a good choice for diabetes patients. Besides, beetroot has a special compound called betanin which has been known to lower blood sugar level. The antioxidants found in beetroot also help to minimize the complications of diabetes like damage to blood vessels that can, in turn, impact several internal organs.

Benefits of beetroot for sugar patients

Diabetes is a major public health challenge that is common globally and requires considerable attention. If you’ve ever wondered ‘Is beetroot good for diabetes?’ Here are a few benefits of this root vegetable:

• The different types of phytochemicals like betanin and polyphenols found in beetroot have beneficial effects on blood sugar management and insulin regulation. Research has proven that daily intake of less than half a cup of beetroot has a beneficial effect on post-meal blood sugar levels.
• Beetroot is a good source of dietary nitrate that in turn helps to protect a diabetes patient from many complications. Nitrates from beetroot are converted into nitric oxide which has a relaxing effect on blood vessels and protect blood vessels from damage in diabetic patients. This, in turn, protects diabetic patients from complications that affect the eyes, kidneys, heart, etc.
• The nitrates found in beetroot are also known to reduce insulin resistance (poor response of the body to insulin) in diabetic patients. Research has proven that type II diabetic patients demonstrated better management of their insulin resistance when they consumed beetroot daily.
• The antioxidants found in beetroot can protect a diabetic patient from neuropathy, retinopathy, and cardiovascular diseases, by reducing the oxidative stress.
• Beetroot consumption is diabetic patients is also associated with better blood pressure management. High blood pressure is a common problem associated with diabetic patients and studies have shown that daily consumption of beetroot reduces blood pressure by expanding the blood vessels and controlling blood flow.
• The high fibre content in beetroot leaves one feeling full, helping to manage hunger, which stops a diabetic from snacking unnecessarily. This ultimately helps to better control of blood sugar levels.

Does beetroot increase blood sugar?

While beetroot contains natural sugars, it does not significantly raise blood sugar levels when consumed in moderation. Here’s why:

• Natural Sugars vs. Processed Sugars:

  Unlike refined sugar, which quickly spikes blood glucose levels, the natural sugars in beetroot are slowly absorbed due to the fibre content.

• Moderate Glycemic Load:

  Although beetroot has a moderate glycaemic index, its glycaemic load is relatively low, meaning that a standard serving will not drastically impact blood sugar levels.

• Effect on Insulin Sensitivity:

  Some studies suggest that beetroot may improve insulin sensitivity, which can help regulate blood sugar levels more effectively.

However, for individuals with uncontrolled diabetes, it is advisable to monitor blood sugar levels after consuming beetroot. Consulting a healthcare provider and having a health insurance plan that covers diabetes-related check-ups and medications can be beneficial in managing health effectively.

How to incorporate beetroot into a diabetes-friendly diet?

Beetroot can be enjoyed in various ways without causing blood sugar spikes. Here are some healthy ways to add it to your diet:

1. Raw or Boiled Beetroot

Eating raw or lightly boiled beetroot preserves its fibre and nutrients. You can grate it and add it to salads for a crunchy texture and a burst of natural sweetness.

2. Beetroot Juice (in Moderation)

While beetroot juice is nutritious, it lacks fibre, which can cause blood sugar to rise quickly. If you enjoy beetroot juice, limit the portion size and pair it with fibre-rich foods like nuts or seeds to slow down sugar absorption.

3. Beetroot Smoothies

Blend beetroot with unsweetened yoghurt, spinach, and chia seeds for a nutrient-packed smoothie. This combination balances the sugar content with protein and fibre, making it a great option for diabetics.

4. Beetroot Soup

A warm beetroot soup with garlic and herbs is a delicious and diabetes-friendly way to enjoy this vegetable. Adding spices like turmeric and black pepper can further enhance its anti-inflammatory benefits.

5. Beetroot-Based Snacks

You can make beetroot-based hummus or roasted beetroot chips for a healthy snack. These options allow you to enjoy the benefits of beetroot without consuming excess sugar.

For the elderly, ensuring a balanced diet and regular health check-ups is crucial for diabetes management. Having health insurance for senior citizen can help cover medical expenses, ensuring access to quality healthcare without financial stress.

Conclusion

If you’ve ever pondered the question, "Is beetroot good for sugar patients?" we hope this has helped. Beetroot is a good choice for diabetic patients, but it should be consumed in moderation. For those managing diabetes, having health insurance can be beneficial for covering check-ups and medical advice. The only problem that may arise is if someone is allergic to beetroot; in such cases, it is advisable to consult a physician.

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.

Bananas are among the most conveniently available fruits in the market. In India, bananas carry significant importance. You can enjoy bananas raw as well as ripe. They provide a range of vitamins, minerals, dietary fibre, and natural sugars, all without containing any fat. Notably, bananas serve as a significant source of vitamin B6, vitamin A, folate, vitamin C, dietary fibre, magnesium, potassium, and carbohydrates. Since this fruit benefits your body so much, you might wonder if this is still applicable for diabetic patients. Let's answer the question, ‘Is banana good for diabetes?’ in the next section.

Can people with diabetes eat bananas?

It’s time to answer your question, ‘Is banana good for diabetic patients?’ Although bananas are carb-rich fruits, they offer dietary fibre that can help lower blood sugar spikes. A medium-sized banana packs in 3 grams of dietary fibre alongside starch and sugar. Dietary fibre benefits everyone, including those with diabetes, due to its positive impact on health. For those with diabetes, dietary fibre takes on added importance as it slows down carb digestion and absorption. This, in turn, helps rein in sudden surges in blood sugar levels, leading to better overall control.

• Unripe green bananas typically contain an important element called resistant starch. The amount of this carb type varies with ripeness. Green bananas contain less sugar and more resistant starch. Resistant starch, as the name suggests, isn't easily digested in the upper digestive system. It functions much like dietary fibre, preventing sudden blood sugar spikes. Additionally, it could nourish beneficial gut bacteria, associated with improved metabolic health and better blood sugar management.
• Carbohydrates wield a stronger impact on blood sugar levels compared to other nutrients, making them a key player in blood sugar management. To easily understand how carb-rich foods affect blood sugar, consider their glycaemic index (GI). Grouped as low, medium, and high, the GI categorises foods based on their potential to raise blood sugar.
• Foods with a low GI are especially beneficial for those with type 2 diabetes. They're absorbed more gradually, resulting in a gentle blood sugar increase rather than rapid spikes. Bananas, on the whole, fall into the low to medium GI range, scoring between 42 and 62, depending on their ripeness.
• However, the impact of resistant starch on type 1 diabetes remains less certain. Banana's influence on blood sugar depends on its ripeness. Ripe yellow bananas have less resistant starch compared to green unripe ones, and they contain higher sugar levels that are more quickly absorbed than starch. Thus, fully ripe bananas have a higher GI, causing quicker blood sugar spikes compared to unripe bananas.

Diabetes, also called diabetes mellitus, is a condition that occurs due to uncontrolled levels of sugar in the blood. Type 1 diabetes, or insulin-dependent diabetes, is a chronic life-long autoimmune disease that prevents the pancreas from making insulin, which is then managed with insulin injections and blood sugar monitoring. This condition is known to be diagnosed in both children and adults. If diabetes is not treated over time, it can lead to serious complications like chronic diabetes which includes type 1 and type 2. Type 1 diabetes occurs when less insulin is secreted by the pancreas because the immune system attacks the islet cells of the pancreas. Read on to learn more about what is type 1 diabetes.

Type 1 diabetes explained

Type 1 diabetes is a form of diabetes mellitus that leads to a condition known as hyperglycaemia (high blood sugar), which occurs when insulin secretion is low. It is important to treat hyperglycaemia, as it can result in serious health problems including diabetic coma. Doctors suggest a fasting blood sugar test to identify how much insulin the pancreas makes, in the case of a type 1 diabetic patient.

Insulin is an important hormone released by β-cells of the pancreatic islets of Langerhans cells that control the amount of glucose in the blood. Some people have certain genes called HLA-DR3 or HLA-DR4, which are linked to autoimmune diseases that are passed on from parent to child, making them more likely to develop type 1 diabetes. A trigger in the environment such as any virus infecting the patient may also play a part in a person developing type 1 diabetes.

Do you have diabetes and are struggling to keep your blood sugar levels in check? Well, we may just have the answers you need. When a person has diabetes, it isn’t just about choosing the right foods, it’s also about limiting or avoiding foods that can spike blood sugar and increase your risk of complications such as nerve damage, heart disease and stroke. In this article, we’ll explore what foods to avoid with diabetes.

Foods and drinks to avoid with diabetes

Food choices matter immensely for a diabetic patient. Here is a list of foods that diabetic patients should avoid:

1. Sugary foods like sweets and soda

Foods that are primarily made up of processed sugar lack nutritional value and can cause a sharp spike in blood sugar. Many desserts like candy and soda are considered low-quality carbohydrates and are among the worst foods to eat when you have type 2 diabetes. They even result in weight gain. Refined carbohydrates raise the sugar in the blood because of which the body produces extra insulin to bring the blood sugar down. Insulin is a fat-storage hormone that converts carbohydrates to fat when the level of insulin increases in the bloodstream. It then stores the fat in other areas of the body like on the buttocks, thighs, abdomen, and hips.

2. Fatty cuts of meat

Eating even small amounts of processed meats such as pork bacon, ham, salami or beef jerky, beans prepared with lard etc. may increase your risk of diabetes. They may contain many harmful chemicals and are linked to diseases such as cancer and heart disease in numerous studies. People with diabetes should also avoid ribs and other fatty cuts of meat, poultry meat with skin on it, deep-fried fish, etc. Such food can be replaced with leaner, more natural protein choices like chicken, tuna or hard-boiled eggs.

3. Full-fat dairy products

Full-fat dairy products primarily contain saturated fat (the ‘bad’ fat) and more calories, which increase the risk of obesity and heart disease. One can replace full-fat dairy products with low-fat or non-dairy milk like almond or soy milk.

Diabetes is a disorder in which either the production of insulin in the body is diminished or the body becomes resistant to insulin. This dysfunction results in the build-up of glucose in the blood. Therefore, for individuals suffering from diabetes, determining safe food options is crucial. When it comes to fruits, papaya is often considered beneficial due to its low sugar content and other properties. This greenish-yellow fruit is rich in vitamins A, B, C and E, along with minerals and antioxidants like lycopene. Papaya can be consumed raw or cooked into a variety of dishes. However, its impact on blood sugar needs monitoring, as factors like portion size and overall diet play a role in controlling diabetes.

Is papaya good for diabetic patients?

Diabetes is a prevalent condition that can be managed with a healthy diet and exercise. Fruits contain natural sugar, and therefore, people assume that fruits are not good for diabetics. But eating fruits in moderation is actually part of a healthy diet. So, the question arises ‘is papaya good for diabetes?’. Papaya is one such fruit that, despite its sweet taste, has a nutrient profile that offers potential health benefits. Both green and yellow papayas are beneficial for managing blood sugar levels and boosting overall health in individuals with diabetes. A small fresh papaya contains around 120 calories and offers the following nutritional values:

• 5 grams of dietary fibre
• 18 grams of sugar
• 2 grams of protein

It is also a source of vitamin A, potassium, magnesium and folate.

Diabetes is a metabolic disorder affecting insulin production or the body’s response to insulin, resulting in disruption of blood sugar control. Complications of diabetes include heart disease, eye problems, kidney disease, and nerve disorders, leading to morbidity and mortality over time.

Diabetes mellitus can be of two forms: type 1, or juvenile-onset, which often begins in childhood; and type 2, or adult-onset, which commonly appears after 40 and is linked with insulin resistance. Another condition that affects pregnant women is gestational diabetes, a disorder that causes elevated levels of blood sugar during pregnancy. Read on to learn more about what is diabetes mellitus.

Diabetes mellitus explained

Diabetes is a Greek term that means ‘siphon’ or ‘passage.’ But what is mellitus? Mellitus is a Latin word that means ‘sweet.’ This is because it was noticed that the urine of people suffering from diabetes smelled sweet.

• Causes: Insulin, a hormone produced by pancreatic beta cells, regulates glucose uptake for cellular energy. In diabetes, either the production of insulin decreases due to dysfunctional beta cells or cells become insulin-resistant, leading to high blood sugar.
• Symptoms: High blood sugar (hyperglycaemia) causes symptoms when levels are around 180 mg/dL or higher. Excess glucose from the blood is removed by the kidneys, resulting in glucose in the urine. This affects water reabsorption, causing frequent urination (polyuria) and thirst (polydipsia). This loss of glucose in the urine causes fatigue, exhaustion, weight loss, and an increase in hunger. Infections, especially in the urinary and vaginal areas, can also occur.
• Complications: Diabetic ketoacidosis is a critical complication of diabetes. In type 1 diabetes, an insulin shortage causes severe hyperglycaemia and increased fat breakdown, releasing fatty acids and ketones. This elevates blood acidity (lowering pH) and creates diabetic ketoacidosis, leading to hyperventilation, impaired brain function, coma, and even death. Urgent treatment with insulin and IV fluids is essential.

Type 2 diabetes, also known as type 2 diabetes mellitus, is a prevalent medical condition that is generally associated with high blood sugar levels. The pancreas either release less insulin making the body resistant to insulin, or it makes enough but the body is unable to utilise it properly. People that need to fight it are often not sure where to start. So let us learn more about what type 2 diabetes is.

Type 2 diabetes explained

Insulin is a peptide hormone released in the pancreas that is responsible for glycogenesis, i.e., the conversion of glucose to glycogen, which is your body’s energy reserve. All the cells in our body need sugar to work normally. This sugar then enters into the cells with the help of a hormone called insulin (released by β-cells of the pancreatic islets of Langerhans) that controls the amount of glucose in the blood. In type 2 diabetes, our body's cells can't properly utilise the sugar (blood glucose) from the foods we eat and the body’s glucose content remains unused. This increases blood sugar levels, which is known as hyperglycaemia.

The chances of hyperglycaemia in type 2 diabetes increase if:

• The person belongs to Black, Hispanic, American Indian or Asian American backgrounds
• The person is older than 45
• The person is overweight/obese
• The woman has gestational diabetes while pregnant
• There’s any family history of diabetes
• The person has pre-diabetes

Diabetes is a condition with many complications. Type II diabetes (T2DM) is the most common one, which occurs due to less production or incomplete functioning of insulin. Sometimes the pancreas in our body is not able to make enough insulin, which can cause abnormal blood glucose levels. Alternatively, the pancreas produces enough insulin but our body is not able to utilise that insulin. This condition is called insulin resistance. Usually diabetes (T2DM) follows pre-diabetes, where the blood glucose level is high but not high enough to cause diabetes. It is always advisable to control pre-diabetes before it converts into diabetes. Want to know more about how to prevent diabetes? Well then, read on.

Diabetes prevention: 5 tips for taking control   

Diabetes is caused either due to genetic reasons or due to an unhealthy lifestyle. To understand how to prevent diabetes, we first need to consider lifestyle factors that might be responsible for pre-diabetic or diabetic stages, which includes the following:

• Sedentary lifestyle
• Obesity or being overweight
• Exercising less than three times a week
• Age above 45 years
• Family history of T2DM
• Having gestational diabetes during pregnancy
• Women giving birth to an overweight baby
• Having fatty liver disease or Non Alcoholic Fatty Liver Disease (NAFLD)

As per the World Health Organisation, 77 million people in India suffer from type 2 diabetes. Moreover, 25 million are pre-diabetic. Type 2 diabetes is, in reality, a lifestyle disorder, characterised by high sugar levels. If you are obese, have high cholesterol, or have a family history of diabetes, you should be more cautious about this disease. Uncontrolled diabetes may lead to loss of vision, kidney failure, heart disease, or other serious problems. But did you know it can be controlled after incorporating a few healthy habits into your daily routine? So, if you’re wondering “how to control sugar levels?” we have the answers. This article will discuss how to control diabetes with some easy-to-follow tips.

Diabetes prevention: 5 tips for taking control

Learn how to control diabetes using these simple tips:

1. Lose excess weight

• Keeping your weight in the ideal range for your body type is extremely important as it reduces the risk of developing diabetes.
• Obese people are more prone to developing type 2 diabetes. Hence, dropping the extra pounds is helpful to control diabetes.
• Learning portion control is a must to know how to control diabetes.

2. Eat healthy plant-based foods

• It’s important to consume fibre-rich food like fruits, vegetables, beans, chickpeas, green leafy vegetables, lentils, legumes, nuts, and whole grains in order to keep sugar levels in control. These foods are known to provide us with vitamins, minerals, carbohydrates, and fibre, without causing blood sugar spikes.
• Foods that are rich in fibre not only keep us full for longer periods but also aid in weight loss and decrease the risk of developing diabetes.

3. Eat healthy fats

• In order to prevent diabetes, it is essential to cut down on excess saturated fat content in food. These are bad fats, often found in whole milk, cakes, processed snacks and red meat.
• Foods that are good sources of unsaturated fats include olive, sunflower, cottonseed, and canola oils, nuts (all sorts), and fatty fish like salmon, tuna, etc.

Family floater health insurance is designed to typically cover your entire family within a single insurance arrangement. With family floater health insurance, you have the option to include your spouse, children, parents and dependent in-laws and siblings under one unified coverage. This policy comes with a predetermined sum insured and covers various medical expenses like hospitalisation, pre and post-hospitalisation costs, day-care procedures and ambulance fees. Depending on the policy's terms and conditions, it might also extend its coverage to include your maternity expenses, newborn care and pre-existing medical conditions. By understanding who cannot be covered under a family floater policy, you can make an informed decision about purchasing this insurance.

What is the family floater policy?

A family floater health insurance policy is a type of medical insurance that covers multiple family members under a single sum insured. Instead of buying individual policies, you can cover yourself, your spouse and dependent children in one plan. All members share the sum insured, which can be utilised by any insured member in case of hospitalisation or medical treatment.

This approach is not only cost-effective but also easier to manage, as it involves one premium, one renewal date and one set of policy documents.

What are the benefits of taking a floater policy?

There are several advantages to choosing a family floater plan:

• Affordable premiums: Compared to buying separate policies for each family member, floater plans come at a lower cumulative cost.
• Simplified management: With a single medical insurance for the family, keeping track of renewals and benefits is easier.
• Flexible coverage: If one member needs a higher payout during an emergency, the entire insured sum is available for use.
• Tax benefits: Under Section 80D of the Income Tax Act, if you pay premiums for health insurance, you are eligible for tax deductions.

Who cannot be covered under a family floater policy?

Typically, almost every family floater policy defines a family uniquely, and there are specific rules governing who can be included and who cannot be covered under a family floater policy. The definition of family typically includes your spouse, children and parents. Some policies may offer coverage for siblings and parents in law if they are financially dependent on you. However, uncles, aunts, grandparents, cousins and other relatives cannot be covered under a family floater plan. The specifics differ from insurer to insurer. 

It's also important to note that certain policies impose a restriction on the count of adult family members covered, allowing up to a maximum of two adults in some cases. In contrast, others are more lenient, extending coverage to as many as four adults within a single policy.

Following are some exclusions applicable for the floater across age groups:

• Family floater health insurance plans generally don't cover pre-existing medical conditions. This means that if any member within your family already has a health issue diagnosed before you acquired the insurance policy, the costs tied to managing that specific condition might not be included in the protective coverage of the policy. However, these costs are usually covered after a fixed period of time such as 24 or 36 months.
• When considering a family floater plan, remember that expenses related to cosmetic procedures like plastic surgery or hair transplants—are usually not covered unless these procedures are deemed medically necessary and can be proven as such.
• It's vital to understand that expenses not directly associated with medical treatments, which typically include administrative fees, service charges, or admission expenses, typically aren't included by these insurance policies.
• Moreover, family floater health insurance policies often don't account for expenses resulting from self-inflicted injuries or injuries sustained during risky activities or sports engagements.
• Keep in mind that instances involving health hazards or disorders arising due to nuclear or radioactive incidents in your geographic vicinity aren't part of the coverage provided by family floater health insurance plans.
• Medical costs that emerge due to the consumption of intoxicating substances are usually excluded from the coverage scope of family health insurance plans.

Super top-up health insurance plans provide crucial financial protection for senior citizens, addressing their healthcare needs and safeguarding their savings from emergency medical spends. As medical expenses continue rising, these plans offer an essential safety net to ensure senior citizens access to quality healthcare without worrying about huge bills. In this guide, we will explore the benefits of super top-up plans for senior citizens and guide you through purchasing one.

How does super top-up work for senior citizens?

A super top-up plan functions as an extension of a basic health insurance policy or acts as an independent policy. Here’s how it works:

• The insured pays medical expenses up to the deductible amount.
• Once the cumulative claims in a policy year exceed this deductible, the super top-up plan covers the remaining costs.
• It is beneficial for senior citizens as it offers high coverage at a relatively lower premium compared to a comprehensive health policy.

What is the process of getting super top-up for senior citizens?

Follow these steps to buy a super top up for senior citizens:

• Research

Begin by researching the available super top-up policies in the market. If you are buying the policy for your parents, consider their medical history, health conditions, and your budget while evaluating different plans. Read the policy T&Cs carefully to understand the benefits and limitations.

• Submitting details

Once you've identified a suitable super top up health insurance for senior citizens, visit the insurance provider's official website offering the policy. Fill out the required details. You should provide accurate and complete information to ensure a smooth application process.

• Accuracy check

Before submitting the details, double-check the accuracy of the provided input. Any errors or discrepancies could lead to issues at the time of claim.

• Medical check-up

Depending on the insurance company's policy, senior citizens might need a medical check-up at designated diagnostic centres. This step is crucial for the insurer to assess their health status accurately.

• Policy issuance

After completing the necessary steps and submitting the required documents, the insurance company will issue the super top-up health insurance plan. You will receive the policy documents along with the terms and conditions.

Why opt for super top-up plans for senior citizens?

Given below are the reasons why one should consider buying super top-up plans for senior citizens:

• Affordable Premiums: These plans offer high coverage at lower costs.
• Extensive Coverage: Covers hospitalization expenses beyond the deductible limit.
• Reduced Financial Burden: Provides relief from high out-of-pocket medical costs.
• Flexibility: Works alongside existing health insurance or as a standalone policy.
• Tax Benefits: Premiums on super top up can be used to claim tax deductions as directed under Section 80D of the Income Tax Act.

What's covered and not covered in the super top-up plan for senior citizens?

The inclusions and exclusions in super top-up health insurance are as follows:

Coverage Includes-

• Hospitalization expenses beyond the deductible.
• Pre and post-hospitalization costs.
• Daycare procedures.
• ICU charges.
• Organ donor expenses.
• Ambulance costs.

Exclusions:

• Expenses below the deductible amount.
• Pre-existing diseases (may be covered after a waiting period).
• Cosmetic treatments.
• Self-inflicted injuries.
• Treatments related to drug or alcohol abuse.
• Alternative treatments (varies by insurer).

Benefits of super top-up health insurance for senior citizens

The key benefits of super top-up for senior citizen health insurance are:

• Higher sum insured

One of the significant advantages of super top-up plans is that they offer a higher insured sum compared to base health insurance policies. This higher coverage is vital for senior citizens who are more prone to illnesses and require increased financial protection.

• Financial safety net

Senior citizens often find their retirement funds at risk due to unexpected healthcare expenses. Super top-up plans act as a financial safety net, ensuring their hard-earned savings remain intact and untouched by medical bills.

• One-time deductible payment

Unlike basic health insurance plans , super top-up plans cover medical expenses above a pre-decided deductible amount. Once this amount is paid by the policyholder during the policy term, the remaining claim amount will be paid by the insurance company throughout the term.

• Critical illness support

Critical illnesses can be financially draining, especially for senior citizens. Within a super top-up plan, seniors can choose to take critical illness insurance, which offers peace of mind during medical emergencies.

• Additional coverage

Super top up plans for senior citizens often include coverage for pre and post-hospitalisation costs, alternative treatments like Ayurveda, Yoga, Unani, Siddha, and Homeopathy (AYUSH), ICU charges, and other medical expenses.

FAQs

1. What does a Super Top-Up Health Insurance plan cover?

A super top-up health Insurance plan provides coverage for medical expenses exceeding a specified deductible amount within a policy year. It covers hospitalization costs, pre and post-hospitalization expenses, ICU charges, ambulance costs, and more.

2. Why is a Super Top-Up plan beneficial for senior citizens?

Super top-up plans offer high coverage at a lower premium, making them an affordable option for senior citizens. They provide financial protection against rising medical costs and work as a supplement to existing health insurance.

3. What advantages do Super Top-Up plans offer senior citizens?

These plans offer extensive health coverage beyond a deductible limit, ensuring financial ease during medical emergencies. They also come with tax benefits, cumulative coverage for multiple claims and flexible deductible options.

4. Can an existing health insurance policy be used to cover the deductible?

Yes, if a senior citizen has a basic health insurance policy, it can be used to cover the deductible amount of the super top-up plan. Otherwise, the deductible must be paid out of pocket.

5. Are there any age restrictions for senior citizens purchasing a Super Top-Up plan?

Most insurers offer super top-up plans to individuals aged 60 years and above, though the maximum entry age may vary between policies.

6. What types of medical costs are covered under a Super Top-Up plan?

These plans cover hospitalization expenses, pre and post-hospitalization costs, daycare procedures, ICU charges, organ donor expenses and ambulance fees, among others.

7. How does the claims process work for a super top-up plan?

To file a claim, the insured must first pay expenses up to the deductible amount. Once the deductible is met, subsequent claims can be submitted with necessary documents, such as hospital bills and discharge summaries, to the insurer for reimbursement or cashless approval.

8. Can I claim tax benefits for the premium paid on a Super Top-Up plan?

Yes, the premium paid for a super top-up plan is eligible for tax deductions under Section 80D of the Income Tax Act.

9. What happens if my total medical expenses do not exceed the deductible in a year?

If the deductible amount is not reached within a policy year, the super top-up plan does not provide coverage and the expenses must be borne by the insured.

10. Is there a restriction on the number of claims under a Super Top-Up plan?

No, there is no limit on the number of claims, as long as the total claim amount exceeds the deductible threshold within the policy year.

11. Can I still use my Super Top-Up plan if my base insurance coverage is exhausted?

Yes, even if the base insurance coverage is depleted, the super top-up plan will cover medical expenses exceeding the deductible amount within the policy year.

Conclusion

A super top-up health Insurance plan is an excellent solution for senior citizens seeking extensive health coverage at an affordable cost. If you are not able to get a fresh insurance policy for your senior citizen parents due to their age, you can look at super top-up plans for yourself, that offer adding your parents under the coverage. This is possible within family floater policies. Also, look for lifetime renewable policies, so that once your parents are insured, they can be covered for life without worrying about renewable eligibility every year.

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.

We know that navigating the world of taxes and insurance can be overwhelming. Moreover, insurance premiums can also be expensive. Luckily, the Indian Income Tax Act's Section 80D comes to the rescue. This provision allows you to claim deductions for medical insurance premiums paid for your parents, lightening your financial load while ensuring their well-being. Let's explore how this works and how you can secure their health while enjoying tax benefits.

What is Section 80D?                   

Listed below is a breakdown of Section 80D, to help you understand it better:

• Section 80D is a beneficial provision under the Indian Income Tax Act.
• It's aimed at encouraging individuals to secure their health and that of their family members through medical insurance.
• It allows taxpayers to claim deductions on medical insurance premiums paid, including premiums for parents' coverage.
• The deductions are available for individuals and Hindu Undivided Families (HUFs).
• This provision recognizes the rising need for comprehensive health coverage, especially for senior citizens.
• Taxpayers can claim deductions over and above the deductions claimed under Section 80C for life insurance.
• The deduction limits vary based on the insured individual's age and coverage type (self or parents).
• It includes deductions for preventive health check-ups, which can be vital for early detection of health issues.
• Payments eligible for deductions include medical insurance premiums for self, spouse, dependent children and parents, and contributions to specific government health schemes.
• The mode of payment matters; deductions are not allowed for cash payments (except in the case of preventative health check-up payment, which can be made in cash).
• This provision contributes to easing the financial burden of medical expenses while promoting prudent healthcare planning.

Let's talk about something that will help you save taxes while taking care of your health smartly. Section 80D of the Income Tax Act, 1961, was created to promote efficient health planning. This section offers deductions on health insurance premiums and medical expenses. So, you can be covered financially during unexpected health issues, and you can also lessen your tax burden. Let's dive in and see what this section brings to the health and wealth table!

What is Section 80D in health insurance?

If you're wondering about "Section 80D" in the world of health insurance, let us break it down for you. Imagine it as a secret treasure map in income tax, guiding you towards saving money while ensuring your health expenses stay in check.

In simpler terms, Section 80D grants you tax deductions on the premium you pay for your health insurance policies. It means while safeguarding your health and well-being, you're also lightening your income tax load.

But it doesn't stop there! This section doesn't just cover your insurance premiums; it also helps safeguard your loved ones. You can claim deductions not only for your health policy but also for the policies you take for your dependents: spouse, children and parents. It's a win-win situation – securing your family's health and getting tax benefits simultaneously.

So, the next time you consider buying a health insurance policy, remember that Section 80D is your ticket to a healthier and wealthier future.

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.

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

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

Can Diabetic Patients Eat Jaggery?

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

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

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

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

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

Which Type of Jaggery is Good for Diabetes?

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

Conclusion

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

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

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

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

Can a diabetic patient have pineapples?

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

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

The general GI classifications are as follows:

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

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

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

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

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

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.