Body fat is not just about weight; it plays a key role in overall health. While some types of fat are necessary for body functions, others can pose health risks. Understanding the different kinds of fat helps with weight management while reducing the risk of various health conditions. While some fat supports energy levels and organ function, excess fat increases the risk of diabetes and heart problems. This blog lets us know about the types of fats in body and their impact on health.

List of body fat types

Understanding the types of body fat helps in making the right health choices.

• Essential fat: Necessary for body functions, including hormone production and temperature regulation.
• Subcutaneous fat: The fat under the skin insulates the body and stores energy. Moderate levels are healthy, but excess can lead to obesity. Controlled through diet and exercise.
• Brown fat: Helps generate heat and burns calories. It is found in infants and some adults and is activated by cold exposure and certain exercises.
• White fat: Stores energy and produces hormones. Excess amounts lead to obesity and insulin resistance. Controlled through portion control and regular workouts.
• Beige fat: A mix of white and brown fat that can burn calories when activated and increased by exposure to cold and physical activity.

FAQs

1. Which type of body fat is the most harmful?

Visceral fat is dangerous as it surrounds important organs and increases heart disease risks, diabetes, and high blood pressure.

1. How can I reduce excess fat naturally?

A balanced diet with proper exercise regularly helps in reducing excess fat. Avoiding processed foods and staying active are the keys.

1. Can body fat be eliminated?

No, some fat is essential for survival. The goal is to have healthy levels of fat while avoiding excess storage.

Conclusion

Understanding fat types in body helps in making better lifestyle choices. Combining diet, exercise, and good habits helps maintain healthy fat levels. Regular check-ups and professional guidance are also important in managing body fat effectively. Moreover, just as you prioritise your health, securing a health insurance policy for yourself and health insurance for family provides an added layer of protection. With excess fat linked to costly medical conditions, comprehensive health insurance ensures financial security for treatments and preventive 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.

Shankh Aloo, also known as jicama, is a root vegetable with a thick outside and crisp inside. This versatile vegetable is widely used in Mexican cuisine and is popular for its numerous health benefits. Most people describe jicama as sweet with a nutty flavour.

This article explores the health benefits of jicama, its nutritional value, and how you can add it to your diet.

Nutritional value of jicama

If you have avoided jicama in the past, you may need to understand jicama’s nutrition value. This root vegetable is low in calories yet rich in fibre, vitamin C, potassium and antioxidants.

A 100-gram serving contains about 38 calories, making it excellent for weight management. Its high water content also hydrates you and supports digestion, while vitamin C boosts immunity and promotes healthy skin.

Shankh aloo/jicama benefits

The benefits of shankh aloo include the following:

1. Boosts immunity

Jicama is rich in vitamin C, which enhances your immune system. This essential nutrient stimulates white blood cell production, allowing your body to fight infections.

Vitamin C, a potent antioxidant, also helps neutralise harmful free radicals. Additionally, jicama contains fibre that nourishes gut bacteria.  

2. Supports weight management

The low-calorie and high-fibre combination keeps you sated for longer, making jicama an excellent choice for those focused on weight management.

3. Improves heart health

Shankh also supports cardiovascular health as its potassium content can help regulate blood pressure by balancing sodium levels. Stable blood pressure reduces strain on the heart, lowering the risk of heart disease.

It helps improve blood flow, reduce arterial plaque buildup, and support healthy blood pressure.

How to eat shankh aloo (jicama)?

If you’ve been avoiding jicama because you're unsure how to prepare it, you might be missing out on the many jicama benefits. Here are a few ways to enjoy it:

• Raw and crisp: Peel and slice jicama into sticks for a crunchy, refreshing snack.
• Salads: Add it to salads for extra texture and a mild, sweet flavour.
• Stir-fries: Toss jicama into vegetable stir-fries to ensure it stays crisp even when cooked.
• Juices and Smoothies: Blend it into your drinks for a nutritional

Conclusion

Adding jicama to your meals is an easy way to enjoy its numerous health benefits. Whether eaten raw, cooked or blended, this versatile root vegetable can elevate your diet. For long term wellness, consider pairing a nutrient-rich diet with frequent physical activity and medical checkups. Preventive care and timely intervention are essential for overall well-being.

An appropriate health insurance policy can cover these costs, ensuring financial protection and peace of mind. Additionally, family health insurance allows you and your family to be protected during unforeseen medical events. 

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.

Kiwi is popular for its vibrant green flesh and sweet-tangy taste. Unknown to some, the tiny kiwi seeds in the pulp contain potent nutrients. These often-overlooked seeds offer many health benefits that can enhance your well-being.

Read on to discover the health benefits of kiwi seeds and the best ways to incorporate them into your diet.

Significant benefits of kiwi seeds

Here are some noteworthy  :

1. Rich source of omega-3 fatty acids

Kiwi seeds contain omega-3 fatty acids, which are essential for maintaining heart health. The healthy fats help reduce inflammation, lower cholesterol levels and support brain function.

Consistently consuming omega-3s has been associated with a decreased risk of heart disease and stroke. Omega 3 fatty acids are also vital for brain health, supporting cognitive function, memory and mood regulation.

2. Supports digestion

Rich in insoluble fibre, kiwi seeds add bulk to stool and promote smooth digestion by encouraging regular bowel movements and preventing constipation.

Meanwhile, the soluble fibre content enhances gut health by nourishing beneficial bacteria in the intestines.

3. Aids in weight management

Including kiwi seeds in your diet can also support weight management. Their high fibre content promotes fullness and supports steady digestion,

How to consume kiwi seeds?

If you are wondering how to harness the benefits of kiwi seeds, here are a few simple and versatile ways to enjoy them:

• Eat the whole kiwi fruit: The easiest method to reap maximum benefits is to consume the entire fruit, including the skin, pulp, and seeds.
• Add to smoothies: Blend kiwi and other fruits and vegetables for a nutrient-packed smoothie.
• Sprinkle on yoghurt or oatmeal: Top your morning yoghurt or oatmeal with kiwi slices and their seeds for a crunchy, health-boosting twist.

Conclusion

These nutritious seeds boost immunity, aid digestion, and support weight management. While focusing on nutrition, remember to include regular physical activity and preventive care in your routine. Routine medical checkups and early intervention are crucial for overall wellbeing. An appropriate health insurance policy can cover these costs, alleviating financial strain and providing peace of mind.

To ensure that all your loved ones are covered, opt for parents health insurance as it covers consultations, diagnosis and treatment.

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

Guava is a well-known, delicious tropical fruit rich in incredible nutrients. While most people focus on the flesh of a guava, the seeds are often ignored. However, these seeds are a nutritional powerhouse that can contribute to your overall well-being.

This article explores guava seeds' health benefits that make them an excellent addition to your nutrition.

Significant benefits of guava seeds

Let us dive into some benefits of guava seeds that can support your well-being:

1. Enhance digestive health

Guava seeds are rich in dietary fibre, which aids in digestion, regulates bowel movements and helps prevent constipation. Additionally, the fibre content in the seeds nourishes gut-friendly bacteria, contributing to a balanced microbiome.

2. Support weight management

The benefits of eating guava seeds include weight management for individuals concerned about their weight. With their fibre and low-calorie count, guava and its seeds keep you sated for longer, making them an excellent addition to weight management routines.

3. Improve skin health

Another notable advantage of guava seeds is their role in promoting skin health. They contain vitamin C, which helps maintain healthy skin and prevent early ageing.

4. Regulate blood sugar levels

Guava seeds can help manage blood sugar levels by helping slow the absorption of sugar in the bloodstream. Their high fibre content supports digestion and helps prevent sudden spikes in glucose, making them beneficial for individuals monitoring their glucose levels.

Additionally, adding guava seeds to a balanced diet can help ensure stable energy levels throughout the day.

How to consume guava seeds?

If you are wondering how to make the most of   here are simple ways to incorporate them into your diet:

• Eat them raw: Chew the seeds with fruit for maximum benefits.
• Blend into smoothies: Add guava seeds to your favourite smoothie for an extra fibre boost.
• Dry and grind: Create a guava seed powder to sprinkle over salads, yoghurt, or oatmeal.
• Infuse water: Soak guava seeds overnight and drink the infused water to kickstart your metabolism.

Experiment with these methods to find what works best for you and enjoy the benefits of eating guava seeds effortlessly.

Conclusion

Guava seeds aid digestion and support skin health, among other health benefits. However, the consumption of guava seeds must be supplemented with a nutritious diet, frequent physical activity and routine checkups. Early detection and preventive care are crucial for long-term health management.

Appropriate health insurance plans cover the cost of consultations, diagnosis and treatment. Additionally, individual health insurance or family coverage can provide financial protection during unforeseen medical events, ensuring peace of mind.

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.

Many people struggle with unwanted fat in their arms and aim to tone them. While regular workout and a healthy diet are key, yoga can also greatly reduce arm fat. Additionally, yoga for arm fat reduction helps tone, strengthen the arms and improve flexibility.

This blog will explore some effective yoga asanas to reduce arm fat.

List of yoga asanas to reduce arm fat

Here are some of the most efficient yoga asanas to reduce arm fat:

1. Downward-facing dog (Adho Mukha Svanasana): This classic yoga pose tones and defines muscles while strengthening arms, shoulders, and upper body. Moreover, this pose promotes healthy blood circulation and provides a thorough stretch, enhancing overall flexibility.
2. Plank pose (Phalakasana): The plank pose engages the arms, shoulders, and core muscles to strengthen the full body. It helps in building endurance and burning fat.
3. Four-limbed Staff pose (Chaturanga dandasana): This arm fat loss yoga pose is like a push-up and is great for toning arm muscles.
4. Dolphin pose (Ardha Pincha Mayurasana): This pose focuses on the shoulders, arms, and upper back. It helps build upper body strength and tone muscles while improving flexibility.
5. Cobra pose (Bhujangasana): While primarily known for strengthening the back, cobra pose also engages the arms and shoulders as they lift the upper body off the ground. This mild engagement helps improve arm strength and definition over time.
6. Side plank (Vasisthasana): This pose targets the triceps, shoulders, and obliques. When you balance your body on one arm, it increases muscle activation and endurance. Holding the pose for 60 to 90 seconds helps improve your balance and tone and firm the arms.

Conclusion

Yoga helps reduce arm fat and build toned muscles without using weights. All these poses engage the arms and upper body while burning calories. With consistency and patience, your arms become stronger and more toned.

In addition to staying fit through yoga, it is important to take care of your overall health. Medical emergencies are unpredictable, and having medical insurance is essential.

Comprehensive health insurance for family ensures you and your loved ones receive medical care without financial stress.

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

Acidity is a common problem that many people face due to unhealthy eating habits, stress, and a lack of physical activity. While medicines can give quick relief, yoga offers a natural and long-term solution. Certain yoga poses help improve digestion, reduce stress, and prevent acid build-up in the stomach. In this blog, let’s learn some simple and effective yoga poses for acidity.

Yoga poses for reducing acidity

Practising yoga for reducing acidity can help improve digestion, boost metabolism and balance stomach acid naturally. Here are a few poses: 

1.      Vajrasana (Thunderbolt pose)

• Sit on your knees with your feet under your hips.
• Keep your back straight and place your hands on your thighs.
• Close your eyes and take deep breaths.
• Stay in this position for 5-10 minutes after meals.

2.      Pavanamuktasana (Wind-relieving pose)

• Lie on your back with your legs stretched out.
• Bend your knees and then bring them towards the chest.
• Hug the knees and lift your head towards them.
• Hold for a few breaths, then relax.

3.      Marjariasana (Cat-cow pose)

• Get on your hands and knees in a tabletop position.
• Inhale, arch your back and lift your head (Cow Pose).
• Exhale, round the spine, and place your chin on your chest (Cat Pose).
• Repeat this movement slowly for a few minutes.

4.      Balasana (Child’s pose)

• Kneel on the floor, sit back on your heels, and stretch your arms forward.
• Rest your forehead on the ground with slow, deep breaths.
• Stay in this pose for 1-2 minutes.

5.      Ardha Matsyendrasana (Half spinal twist)

• Sit with your legs stretched out.
• Bend your right knee and place your foot outside your left thigh.
• Place your right hand behind you and twist your upper body to the right.
• Hold for a few breaths, then switch sides.

Conclusion

Yoga is a natural way to manage acidity and improve digestion. Along with yoga for acidity, maintaining a healthy diet and reducing stress can further prevent the problem. A dependable health insurance policy can ease the financial burden of consultations, tests, and treatments. Medical expenses can be particularly high for older adults, so investing in health insurance for parents ensures they receive timely care without financial stress.

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

Many people look for effective ways to strengthen their core and reduce excess belly fat. While no single exercise guarantees fat loss in a specific area, pilates is a low-impact workout that builds core strength, reduces belly fat and enhances posture. Combined with other exercise routines and dietary changes, it can improve your weight loss plan and make it more effective. Let’s explore various pilates workout for belly fat.

Pilates workout for belly fat reduction

Pilates strengthens the core muscles, including the abs, lower back, and obliques. Here are some key pilates for belly fat:

1. The hundred

• Lie on your back with your legs lifted and bent at a 90-degree angle.
• Gently raise your head, neck, and shoulders off the mat.
• Extend your arms alongside your body and pump them up and down.
• Breathe in for five counts and out for five counts, repeat until you reach 100.

2. Rolling like a ball

• Sit on a mat, keep your knees bent and your feet off the floor.
• Wrap your hands around the shins to hold your legs.
• Roll back onto your shoulders and return to the starting position.
• Repeat 8-10 times.

3. Criss-cross

• Lie on your back with your hands behind your head.
• Lift your head and shoulders while bringing one of the knees towards your chest.
• Turn your upper body and bring your opposite elbow toward the raised knee.
• Alternate sides for 10-15 reps per side.

4. Plank

• Position yourself on your stomach and lift your body onto your forearms and toes.
• Keep your body straight and hold the position for 30-60 seconds.
• Repeat 2-3 times.

5. Leg circles

• Lie on your back with one leg extended upward at a 90° angle
• Move the leg in small circular motions.
• Do 10 circles in 1 direction, and then switch sides.

6. Wall pilates

• Place your back against a wall and set your feet at hip-width.
• Slowly roll your spine down, engaging your core.
• Hold for a few seconds, then roll back up.
• Repeat 10-12 times.

Conclusion

Pilates is an excellent workout for strengthening and toning the core. In addition to physical fitness, it is important to consider overall well-being. Having health insurance plans can provide financial security in case of medical issues. If you are looking for extra protection, critical illness insurance can help cover unexpected healthcare costs.

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.

Yoga is an ancient technique that mixes different physical postures for fitness and weight management. These poses can improve overall wellness, promote fat loss, and help achieve toned thighs when practised regularly. Unlike intense workouts, yoga is gentle on the body while still being effective. It also helps minimise stress, which can be a reason for weight gain.

This blog will list some of the best yoga for fat loss in thighs.

List of yoga poses for reducing thigh fat

There are multiple yoga poses for reducing thigh fat. Here are some of them:

1. Utkatasana (Chair pose)

• Strengthens thighs and tones leg muscles.
• Helps burn fat by engaging the lower body.

2. Virabhadrasana II (Warrior pose II)

• Tones inner thighs and strengthens leg muscles.
• Improves balance and endurance.

3. Navasana / Naukasana (Boat pose)

• Works on the thighs and core muscles.
• It helps burn calories and improve metabolism.

4. Baddha Konasana (Butterfly pose)

• Stretches inner thighs and hips.
• Improves blood circulation in the lower body.

6. Malasana (Garland pose/squat pose)

• Helps tone thighs and strengthens leg muscles.
• Aids digestion and improves flexibility.

7. Setu Bandhasana Sarvangasana (Bridge pose)

• Strengthens thighs and buttocks.
• Improves flexibility and posture.

8. Anjaneyasana (Low lunge pose)

• Helps in fat reduction by improving flexibility.
• Helps build balance and stability.

9. Eka Pada Rajakapotasana (Pigeon pose)

• Stretches and tones the thighs and hips.
• Helps release tension from the lower body.

Conclusion

Yoga is an effective and natural way to lose thigh fat and improve flexibility and balance. Regularly practising these poses can tone your legs and achieve a leaner lower body. Along with yoga for thighs weight loss, it's important to maintain a healthy diet and positive lifestyle changes to see faster results.

Taking care of overall health is just as important as staying fit. While yoga helps keep the body strong, health insurance ensures financial protection in medical emergencies. If you are looking after your family's well-being, consider getting health insurance for parents or browse individual plans for comprehensive coverage. A good health plan ensures that no matter what happens, you and your family will always have access to quality 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.

Flexibility is vital for maintaining a healthy body, improving posture, and preventing injuries. Whether you are a yoga enthusiast or looking to improve mobility, flexibility exercises can make a significant difference. Yoga is one of the best ways to enhance flexibility, as it lengthens muscles and improves joint mobility. In this blog, we will explore some flexibility yoga exercises.

Yoga exercises to increase flexibility

Flexibility-focused yoga poses target different muscle groups, helping the body stretch safely and effectively. Here are some of the best poses in yoga to improve flexibility:

• Downward dog: Start in a plank position, push your hips up, and straighten your legs while keeping your hands and feet grounded. This exercise stretches the hamstrings, calves, and shoulders.
• Cat-cow stretch: Get on all fours, arch your back while looking up, then round your spine while tucking your chin. This improves spine flexibility and relieves tension.
• Seated forward bend: First, sit with your legs extended. Then, try to reach forward towards your toes and hold the position. This stretch will work the hamstrings, lower back, and calves.
• Butterfly pose: Start by sitting with your feet together and knees bent outward. Gently press your knees down and lean forward. This opens the hips and improves groin flexibility.
• Standing forward bend: First, stand with your feet hip-width apart. Next, bend at the hips and then touch your toes. Make sure to keep your legs completely straight. This increases flexibility in the back, hamstrings, and calves.
• Pigeon pose: Bring one leg forward and stretch the other behind you while keeping the torso upright. This pose deeply stretches the hips and lower back.
• Triangle pose: Stand with your legs wide apart. Reach one hand towards your foot and extend the other arm upwards. This pose stretches the legs, side body, and shoulders.

Conclusion

Regularly practising yoga exercises to increase flexibility will gradually improve flexibility, making daily movements easier. While yoga benefits overall health, preparing for unexpected injuries or health issues is essential. A good health insurance plan ensures that medical expenses are covered in case of sprains, muscle injuries, or other health concerns.

Whether you are starting your yoga journey or already practising regularly, having parents health insurance for your parents can also provide financial security so you can focus on your well-being without worries.

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.

Prolonged sitting, incorrect sleeping positions, or a lack of movement often cause poor posture. It can lead to neck strain, back pain, and reduced flexibility. Yoga helps correct posture by strengthening muscles, improving alignment, and enhancing body awareness. Regular practice can prevent spinal issues and promote better breathing.

With proper yoga poses, you can build core stability, open up tight muscles, and train your body to maintain appropriate posture naturally. In this blog, learn how to practice yoga for improving posture.

Yoga poses for improving posture

Practising yoga poses for improving posture helps strengthen muscles, increase flexibility, and improve balance. Each pose targets specific areas of the body to support better spinal alignment.

• Mountain pose (Tadasana): Stand tall with feet together, engage the core, and lengthen the spine. Keep shoulders relaxed and arms by the sides.
• Child’s pose (Balasana): Sit on your heels, extend your arms forward, and rest your forehead on the floor. Stretch the back and shoulders.
• Cat-cow pose (Marjaryasana-bitilasana): Get on all fours, arch the back while inhaling, and round the spine while exhaling. Enhances spinal flexibility.
• Downward dog (Adho Mukha Svanasana): Form an inverted ‘V’ shape with hands and feet on the ground. Engages the shoulders, core, and hamstrings.
• Plank pose (Phalakasana): Hold the body in a straight line with weight on hands and toes. This pose improves core stability and spinal support.
• Seated forward bend (Paschimottanasana): Sit with legs extended, reach forward, and fold over the legs while keeping the spine elongated. This yoga stretches the back and hamstrings.
• Extended triangle pose (Trikonasana): Stand with legs apart, and extend one arm to the floor and the other to the sky. This aligns the spine and stretches the sides.
• Chest opener stretch: Stand tall, clasp hands behind the back, and pull shoulders down and back. This stretch opens the chest and corrects rounded shoulders.

Conclusion

Yoga for better posture requires consistency and awareness. Poor posture may affect mobility and lead to chronic pain. Medical treatments for spinal issues or posture-related injuries can be expensive, especially for older people. That is why having health insurance or senior citizen health insurance ensures financial security in case of unexpected medical needs.
Investing in yoga and reliable medical insurance helps you stay active, pain-free and prepared for health concerns. Start practising yoga today for better posture and long-term 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 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.

Sinus congestion can make breathing difficult and affect daily activities. It happens when the nasal passages become inflamed due to allergies, infections, or environmental factors. While medications provide temporary relief, yoga offers a natural way to manage sinus problems. Incorporating specific yoga poses and breathing techniques can help open up nasal passages, improve blood flow, and reduce inflammation. This article will explore effective yoga for nasal congestion and sinus relief.

Yoga asanas for sinus relief

Here is how yoga for sinus can help you:

• Setu Bandhasana (Bridge pose): Lie on your back and bend your knees while lifting your hips and keeping your feet flat. It improves blood circulation and relieves sinus pressure.
• Adho Mukha Svanasana (Downward-facing dog): Form an inverted ‘V’ with your body by lifting your hips and keeping your hands and feet on the ground. This improves drainage and reduces nasal congestion.
• Matsyasana (Fish pose): Lie on your back, place your hands under your hips, and arch your back. This expands the chest, aiding in sinus relief.
• Sarvangasana (Shoulder stand): Lie down on your back and lift your legs upward, supporting your hips with your hands. It enhances blood circulation and reduces nasal blockages.
• Ustrasana (Camel pose): Kneel, place hands on heels, and bend backward. It expands the lungs and promotes clear breathing.
• Jal neti (Nasal cleansing): Use a neti pot with saline water to flush out nasal passages and remove allergens.
• Kapalabhati pranayama (Skull-shining breath): Sit cross-legged and exhale forcefully through the nose. This clears mucus and strengthens the respiratory system.
• Anulom Vilom (Alternate nostril breathing): Close one nostril, inhale through the other, then switch. It balances airflow and reduces nasal blockage.
• Bhramari pranayama (Bee breath): Inhale deeply and exhale while humming. This vibrational breathing soothes sinus inflammation.

Conclusion

Yoga is a natural way to relieve sinus congestion and strengthen respiratory health. However, sinus problems can sometimes lead to complications requiring medical attention. Chronic sinusitis may cause infections, breathing issues, or even ear problems if left untreated. In such cases, medical insurance can be a financial safeguard, covering doctor visits, treatments and hospital stays if needed.

Investing in good health insurance for family ensures timely medical care without financial strain. Along with yoga, maintaining overall well-being through proper healthcare support is essential in the long term.

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.

Yoga is a popular practice that improves flexibility and boosts relaxation. Due to its many benefits, it can also be an effective way to lose weight. Unlike high-intensity workouts, yoga helps burn calories while improving posture, strength, and mindfulness. Moreover, it promotes better digestion, boosts metabolism, and reduces stress—one of the main reasons for weight gain. Read on to explore some of the best yoga for weight loss.

Best yoga positions for weight loss

While all yoga poses benefit the body, certain asanas aid in accelerated calorie burn and muscle toning. When practised regularly, the following  yoga asanas for weight loss are quite effective:

• Surya namaskar (Sun salutation): A sequence of 12 poses that stretches the entire body, strengthens muscles, and enhances circulation, leading to more effective calorie burn.
• Bhujangasana (Cobra pose): Opens the chest, strengthens the spine, and burns belly fat by engaging the core.
• Navasana (Boat pose): Targets abdominal fat by engaging the core muscles, improving digestion, and boosting metabolism.
• Virabhadrasana II (Warrior II pose): Strengthens legs, tones thighs, and improves stamina while enhancing flexibility.
• Setu bandhasana (Bridge pose): Helps reduce belly fat, tones the lower body, and stimulates digestion.
• Adho mukha svanasana (Downward dog pose): Engages the core, tones arms and legs, and improves blood circulation.
• Trikonasana (Triangle pose): Stretches the sides, strengthens the legs, and helps burn fat around the waist.
• Utkatasana (Chair pose): Works on thighs, hips, and abdomen, improving endurance and toning lower body muscles.
• Dhanurasana (Bow pose): Stretches the entire body, strengthens the core, and reduces stubborn belly fat.
• Chaturanga dandasana (Four-limbed staff pose): A great full-body workout that engages arms, legs, and core, helping to tone muscles and burn fat.
• Paschimottanasana (Seated forward bend): Stimulates digestion, reduces belly fat and calms the nervous system.

Conclusion

Weight loss is not just about looking good but also about staying healthy and preventing lifestyle diseases. However, while targeted yoga positions for weight loss can help with weight management, they cannot avoid the risk of unexpected injuries, chronic conditions, or sudden medical needs.

That’s why preventative measures such as medical insurance are essential. For seniors, in particular, senior citizen health insurance provides a safety net, making sure that medical expenses don’t become a financial burden. By investing in the right plan, you or your loved ones can focus on staying active and healthy without worrying about unexpected healthcare costs.

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.

Yoga is widely recognised for improving flexibility and muscle tone, but did you know it can also help sculpt your face? Just like yoga poses can target your abs or legs, face yoga can focus on the facial muscles to naturally reduce a double chin. Additionally, these exercises are simple, equipment-free, and easy to add to your daily routine. Let's look at some of the most effective face yoga for double chin.

Face yoga exercises for double chin

Here are some effective yoga double chin to help tone the muscles under your chin:

1. The kiss-the-ceiling exercise

• Sit or stand straight.
• Tilt your head back and then look at the ceiling.
• Pucker your lips.
• Hold this position for 5 seconds.
• Relax and repeat 10 times.

2. Tongue stretch

• Look straight
• Stick your tongue out as far as you can.
• Bring the tongue upwards towards your nose.
• Hold for 10 seconds and release.
• Repeat 5–10 times.

3. Jaw jut

• Gently push your head back and look at the ceiling.
• Push your lower jaw forward to stretch the chin area.
• Hold for 5–10 seconds and then relax.
• Repeat 10 times.

4. The fish face

• Suck your cheeks in to make a "fish face".
• Try to smile while holding the position.
• Hold for 5 seconds, and then relax.
• Repeat 10 times.

5. Neck roll

• Sit straight and look forward.
• Slowly tilt your head to one side, bringing your chin towards your shoulder.
• Roll your head down and then to the other side.
• Repeat this motion for 10–15 seconds.

Conclusion

Face yoga is a simple and natural way to reduce a double chin by strengthening your facial and neck muscles. Along with these exercises, maintaining a healthy diet and good posture can also help improve and sharpen your jawline.

As we age, taking care of overall health becomes even more important. Having medical insurance can provide financial security against unexpected expenses, ensuring access to quality healthcare. For older adults, senior citizen health insurance offers financial security and ensures access to necessary medical care whenever 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.

Do your knees ache after long walks, workouts or standing too long? Knee pain is often linked to injuries, arthritis, weak muscles or excess weight. While medication and therapy help, yoga can help strengthen the muscles around the knees, promote better alignment and improve flexibility. Yoga for knee pain supports weaker muscles, enhances joint stability and reduces stiffness. Additionally, gentle stretches improve blood flow, reducing inflammation and discomfort. Here are some of the best yoga positions for knee pain.

Yoga positions for knee pain reduction

Yoga helps strengthen knee-supporting muscles, improve flexibility and promote healing. The following knee joint pain yoga poses are simple and effective at managing the pain:

• Utkatasana (Chair pose): Start by standing with your feet hip-width apart and raise your arms. Now, bend the knees and lower your hips as if sitting in a chair. Keep your back and arms straight and hold for 20 seconds. The chair pose strengthens the quadriceps, which support the knee joint and reduce strain.
• Supta padangusthasana (Reclining hand-to-big-toe pose): Lie on your back and lift one leg at 90°. Now, reach out to hold your foot with a strap or hand. Keep the other leg straight on the floor. Hold for 30 seconds per leg to improve flexibility.
• Baddha konasana (Butterfly pose): This pose improves hip and inner thigh flexibility, easing knee stiffness. Sit straight and bring the soles of your feet together while dropping your knees outward. Hold your feet with your hands, interlacing your fingers around them for 1 minute.

Conclusion

Yoga is an effective way to manage knee pain. However, injuries or chronic pain can sometimes require physical therapy, medications or even surgery. They can lead to significant medical expenses. A comprehensive health insurance policy covers medical treatments, helping you focus on recovery without worrying about expenses. You can also get health insurance for parents to cover the treatment costs for age-related conditions like arthritis, joint pain and surgeries.

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.

Many people face difficulty shedding excess fat around the lower back and sides. While diet is important in overall weight management, strengthening and stretching the back muscles is equally important.  You can try yoga to tone the waist and strengthen the core. It targets your midsection with twists, planks, and core-strengthening poses.

Below are some of the best yoga to lose back fat effectively.

Yoga asanas to reduce back fat

Practising specific yoga poses can help tone the back and burn excess fat. These yoga for back fat strengthen the spine, improve flexibility, and enhance posture.

• Dhanurasana (Bow pose) – Lie on your stomach, bend your knees, and hold your ankles. Lift your chest and thighs while balancing on your abdomen. Hold for 15–20 seconds.
• Salabhasana (Locust pose) – Lift both legs and the upper body simultaneously while keeping your hands along the body. Hold for 20–30 seconds.
• Ustrasana (Camel pose) – Kneel on the floor, arch your back, and reach for your heels. Hold the position for 30 seconds.
• Trikonasana (Triangle pose) – Stand feet apart, extend one arm towards the floor, and stretch the other upwards. Hold for 20 seconds on each side.
• Adho mukha svanasana (Downward dog pose) – Form an inverted ‘V’ shape with your body, keeping your hands and feet on the floor. Hold for 30 seconds.
• Parivrtta trikonasana (Revolved triangle pose) – Similar to the Triangle Pose but with a twist, stretching and toning the back muscles. Hold for 20 seconds on each side.
• Marjariasana-bitilasana (Cat-cow pose) – Move between arching and rounding your back on all fours. Repeat for 1 minute to improve flexibility and reduce stiffness.

Conclusion

Reducing back fat requires consistent effort and the right exercises. Additionally,   helps tone the waist and strengthens the glutes.

However, yoga alone is not sufficient for your overall well-being. Medical emergencies can pop up anytime, and to ensure financial protection during these situations, dependable health insurance plans can be a smart investment. Comprehensive critical illness insurance would ensure you receive timely medical care without financial stress.

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

Face yoga is a simple, natural way to tone facial muscles, improve elasticity, and reduce puffiness. It involves specific routines that strengthen and sculpt facial muscles while promoting skin elasticity. Unlike surgical treatments, face yoga has no side effects and offers long-term benefits. Let’s explore some effective face yoga to reduce face fat.

Face yoga exercises to reduce face fat

Practicing yoga for face fat slims and tones the muscles around the jawline, cheeks, and neck. Here are some exercises that target different areas of the face to create a more defined look.

• Fish face: Suck in your cheeks and hold for 10 seconds. Repeat 10 times to tone cheek muscles.
• Puff your cheeks: Inhale deeply, hold air in one cheek for five seconds, then shift to the other cheek. Repeat 10 times to reduce cheek fat.
• Jawline lifter: Tilt your head back, look up, and push your lower jaw forward. Hold for 10 seconds. Repeat five times to define the jawline.
• Cheek lifter: Smile as wide as possible and lift your cheeks towards your eyes. Hold for 10 seconds. Repeat 10 times to firm cheek muscles.
• Lip pull: Tilt your head slightly and lift your lower lip over the upper lip. Hold for 10 seconds. Repeat five times to strengthen the chin and jaw muscles.
• Chin tuck: Press your tongue against the roof of your mouth and lower your chin towards your chest. Hold for 10 seconds. Repeat 10 times to reduce a double chin.
• Blowing air: Tilt your head back, purse your lips, and blow air out for 10 seconds. Repeat five times to tone facial muscles.
• Smile stretch: Stretch your lips sideways in a wide smile while keeping your teeth hidden. Hold for 10 seconds. Repeat 10 times for toned facial muscles.

Conclusion

Face yoga is a natural way to reduce fat and achieve a toned look. But looking good is just one part of the equation. True well-being comes from taking care of your body inside and out. Stress, ageing, and unexpected health concerns can come up when you least expect them. That’s why having good health insurance ensures financial security during medical emergencies. Investing in health insurance for parents and yourself early is one of the best ways to support long-term wellness.

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

Optimum blood circulation in your body keeps you fit and prevents poor health conditions. Some think only exercising can help improve blood circulation, but that’s not true. You need a more comprehensive approach.

Yoga can increase blood circulation all over the body very efficiently. Read on to explore the world of yoga for blood circulation.

Best Yoga Poses for Blood Circulation

The best yoga for blood circulation not only increases blood flow to the cells but also improves the health of your organs. Here, we have listed the yoga asanas that will help preserve your long-term health. 

• Ardha Matsyendrasana (Seated Spinal Twist)

Ardha Matsyendrasana stimulates the abdominal organs, which increases blood circulation. Take a seat on the floor, bend your left knee, and place it on your right while keeping your right leg flat against the floor. Then bend your right knee, bring it close to your hip, and place your left hand behind you. Take a breath, extend your back, and rotate to the right from the base of the spine. Hold the position for twenty seconds, release, and repeat. 

• Bhujangasana (Cobra Pose)

Bhujangasana improves blood circulation to the heart and lungs by stretching the front of the body. With your elbows close to your body and your palms beneath your shoulders, lay on your stomach. Keep your hips and knees firmly against the floor and raise your chest off the ground by pressing into your hands.  

• Marjaryasana (Cat-Cow Pose)

This pose promotes blood circulation in the spinal area of your body. Begin on all fours, inhale, raise your head, and look up at the ceiling. Curve your back inwards. Exhale as your head returns to its normal position, and allow your eyes to drift down. Now, arch your spine. Keep breathing and repeat the action ten to fifteen times. 

• Tadasana (Mountain Pose)

This is a standing asana that improves blood flow to your arteries. Place your feet hip-width apart and keep your shoulders, hips, and glutes in alignment. Your hands should be by your sides with your palms facing forward. Raise your arms slowly until your biceps are in line with your ears, and your shoulders are simultaneously lowered into their sockets. Inhale and maintain this position for around thirty seconds before exhaling. 

• Anjaneyasana (Low Lunge Pose)

Anjaneyasana is a dynamic stretch that helps improve blood flow to the lower body. Stand with your back straight, your heel up, and only your toes on the ground. Take your right foot straight behind you and bring your right knee down to the ground while bending your left knee. Breathe in, raise your chest, put your palms together, and lift your arms above your head.  

Conclusion

Preventive actions such as practising yoga are an effective way to maintain your health. Yoga asanas that improve blood circulation not only keep your heart healthy but also enhance the long-term functioning of all other organs. Additionally, having a comprehensive health insurance policy is essential, as it provides financial protection against unexpected medical expenses, allowing you to focus on your wellness without worry.

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.

Osteoporosis is a health condition that causes bones to lose density and become more prone to breaking. This blog discusses how yoga can help prevent the effects of this disease.

Best Yoga Poses for Osteoporosis

The relationship between yoga and osteoporosis is easy to understand since people with osteoporosis who practice yoga see real improvements rather quickly. Yoga is all about posture and strength-building, and regular low-impact yoga practice can strengthen and promote bone development. 

However, if you have osteoporosis, you should avoid certain yoga poses. It is best to consult with a yoga instructor first before you start.

Here are some safe yoga poses for osteoporosis patients which can help improve bone health over time. 

•     Vrksasana (tree pose)

Vrksasana, often considered one of the best yoga poses for osteoporosis, is simple to master. Put your feet together and stand in Tadasana. Without shifting your pelvis, bend your right knee and move your right thigh outward. Raise your right foot and plant it anywhere on your left leg while bringing your palms in front of your chest. Hold this position, keep breathing, and then get back to the initial pose before repeating.

• Virabhadrasana (warrior pose)

Stand straight with your feet touching and your arms free at your sides. Take a three to four-foot step back and pivot your right foot 90 degrees to the right while bringing your front knee up to a straight angle with your ankle. With your palms facing downward, stretch your arms out to the sides, parallel to the ground, and look straight ahead. Take a few breaths, release the pose, and switch to the opposite side. The hips and core are strengthened in this position, which is beneficial for bone health. 

• Salabhasana (locust pose)

Take a face-down position on the floor with your legs hip-distance apart and your arms placed beside your hip. Raise your legs first without bending the knees, and then raise your upper body without pressing the palms on the floor. Keep in the position for 15 seconds, release, and repeat the movements 10 times.

• Utkatasana (chair pose)

Stand with your back straight, your feet closed, and your arms relaxed at your sides. Assume a sitting position by bending your knees and lowering your torso, and keep the thighs parallel to the floor. Raise your arms over your head and keep your palms facing one another. Hold the pose for a few seconds, then return to the initial position and repeat the process. This pose helps increase your lower body's bone density.

Conclusion

People with osteoporosis cannot take part in regular exercises due to their lower bone density and the chance of bone break. However, practising yoga helps strengthen their bones. Yoga also reduces body aches caused by limited movement, and that can help patients relax and get back to normal, daily activities.

Remember, a health insurance policy can cover the immediate treatment of osteoporosis-related bone break.

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.

Constipation affects many people worldwide. The condition makes day-to-day activities discomfiting. Constipation is denoted by irregular and challenging bowel activities without any apparent structural reason. Did you know that yoga can assist in easing this problem? Certain poses can boost digestion and alleviate distress. Let’s explore some practical yoga poses for constipation.

Best Yoga Poses for Constipation

Yoga is a peaceful and effective way to enhance digestive health. Including precise poses in your routine can facilitate adequate bowel activities and eliminate the distress linked with constipation. Some of the yoga for constipation poses are:

1.  Child's Pose

To practice the child's pose, do the following:

•     Kneel on the floor and sit back on heels
•     Stretching the arms forward on the ground
•     Let the forehead rest on the mat
• Hold this particular position for 30 seconds to 1 minute

This pose will help in massaging and relaxing the intestines. In return, it boosts better digestion. It also eases stress and tension, which can contribute to constipation.

2.  Seated Forward Bend

To perform this pose, observe these actions: 

•     Commence by sitting with the legs stretched in front
•     Inhale and then lift the arms overhead. After that, exhale while slanting onward, reaching the feet
• Remain in that particular posture for at least 30 seconds

This pose will enable digestion and also lessen pressure in the lower back area. The forward fold will then boost the blood flow to the abdominal section. This helps push the food to the digestive system.

3.  Wind-Relieving Pose

Start this pose by doing the following:

•     Lie on the back, bring the knees toward the chest
•     Wrap the arms around the knees
• Hold this position for 30 seconds

This pose particularly targets the digestive system. It helps to ease gas and bloating. Cramming the abdomen enables the intestines' activity, allowing the body to remove waste effectively.

4.  Cat-Cow Stretch

For the cat-cow stretch, begin by:

•     Place the knees and hands in the tabletop position
•     Inhale and then arch the backs (cow pose) and then lift the tailbones and head
•     Exhale, round the spines (cat pose), and tuck the chin to the chest
• Repeat the movement for 1 minute

This yoga pose caters to the abdominal organs. It also improves digestion and boosts the flow of energy throughout the whole body.

5.  Supine Spinal Twist

To perform this pose, begin by:

•     Lie on the back, bring the knees toward the chest
•     Allow the knees to drop to one side. After that, twist the head to the opposite side
• Hold this particular posture for 30 seconds on each side

This pose aids digestion and detoxification by gently massaging the interior organs. This twist helps food to shift to the intestines and delivers comfort from distress linked to constipation.

6.  Cobra Pose

Follow these steps for this pose:

•     Lie on the stomach with the legs extended behind
•     Place the hands beneath the shoulders. After that, lift the chest while keeping the pelvis on the floor
• Hold this posture for 15 seconds to 30 seconds

The pose will open the chest and boost the digestion tract. Doing so will eliminate the abdominal distress. Apart from that, it will also allow the blood to follow to the abdomen and enhance digestive health.

Conclusion

It’s crucial to incorporate these yoga poses into your daily routine. Doing so will significantly relieve constipation and improve your digestive health. However, it’s also vital to have health insurance, as it will help cover the expense of diverse medical ailments, including constipation.

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.

Sciatica is a nerve condition that causes pain, weakness, or numbness in the leg. It occurs due to an injury to the sciatic nerve and might cause minor discomfort or aggravated pain.

Best Yoga Poses for Sciatica Pain Relief

While treatment for sciatica can range from self-medication to surgery depending on the intensity of nerve damage, the condition can be eased by performing certain yoga poses. Yoga asanas for sciatica focus on certain gentle movements to ease the pain and relieve weakness. Following are some of the most beneficial yoga poses for sciatica:

• Child’s pose (Balasana): This is a simple yoga for sciatica asana that gently stretches the lower back, hips and thighs to lend relief from sciatica pain. Balasana helps relieve tension and compression in the lower back area through its gentle yet comprehensive impact on the spinal area and is an easy-to-do restorative yoga pose.
• Downward facing dog (Adho Mukha Svanasana): This is one of the most effective yoga asanas for sciatica that must be performed daily for a few minutes. It works by taking the pressure off the spine and aligning the lower back part of the body, which helps relieve pain and tightness around the area.
• Half-moon pose (Ardha Chandrasana): This asymmetric balance act performed as a yoga asana soothes nerve irritation and inflammation and is thus very helpful in easing sciatic conditions. It works by stretching the lower back area and provides immediate relief from a range of painful conditions commonly afflicting the hips, thighs and legs.
• Cobra pose (Bhujangasana): Symptoms of sciatic pain can be considerably eased by performing the bhujangasana since it helps reduce pressure on the sciatic nerve. This yoga for sciatica asana stretches the spine while correcting minor vertebrae displacements and relieving the pain around that region.
• Locust pose (Salabhasana): Mild sciatica can be cured by performing the locust yoga pose since it stabilises the lower back and promotes flexibility in the hip area. It also removes pressure from the sciatic nerve and aids in circulation to provide immediate relief.
• Reclined pigeon pose (Supta Kapotasana): The effect of the sputa kapotasana yoga pose on relieving sciatica pain occurs due to pressure exerted on the sciatic nerve through a stretch of the piriformis muscle. This yoga for sciatica asana is also sometimes called a “Figure-Four Stretch” and helps stretch the muscles around the hip area.

Conclusion

Sciatica can cause serious discomfort, and it is necessary not to ignore any instance of such pain. Comprehensive health insurance plans greatly help to cover early diagnosis and treatment of any disorder and should, therefore, be carefully opted for.

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.