Borderline Personality Disorder (BPD), classified under the “Cluster B” category of personality disorders, significantly impacts an individual’s thoughts, feelings, behaviours, and self-identity. BPD disorder symptoms can cause a person to experience conflicting emotions, tumultuous relationships, and a sense of uncertain identity. Despite these challenges, with the proper support, timely detection of borderline disorder symptoms, and appropriate treatment, recovery from BPD is possible.

Borderline Disorder Symptoms:

Common borderline disease symptoms are as follows:

• Fear of Abandonment

People presenting with borderline personality signs and symptoms are often terrified of being abandoned or left alone. These are the most debilitating emotional personality disorder symptoms, which often draw people away from the patient.

• Unstable Self-image or Sense of Self

Borderline personality disorder (BPD) symptoms often include a distorted or unclear self-image, typically accompanied by feelings of guilt or shame.

• Impulsive/Self-destructive Behaviours

 Indulging in reckless driving, gambling, drug abuse, binge eating, and/or unsafe sexual activity may also be symptoms.

• Rapid Mood Changes and Chronic Feelings of Emptiness

BPD patients may experience rapid shifts in how they feel about others, themselves, and the world. Irrational emotions, including uncontrollable anger, fear, anxiety, hatred, sadness, and love, are witnessed frequently and suddenly, followed by feelings of emptiness.

• Unstable Relationships

A common borderline personality disorder (BPD) symptom is the breakdown of a person’s relationships. They may believe someone is perfect before immediately believing the opposite.

• Suicidal Tendencies or Self-Injurious Behaviour

A person with BPD may exhibit tendencies of self-harm in response to separation or rejection.

• Persistent Paranoia

Feelings of paranoia and a loss of touch with reality are common degenerative symptoms.

• Explosive Fits of Anger

A person with the disorder may express anger to an inappropriate degree or engage in violent behaviour.

Conclusion

It is crucial for a person with BPD symptoms to see a specialist for appropriate treatment. Having a health insurance policy is essential if diagnosed with this disorder as it ensures access to effective BPD therapies, better treatments, medications, and ultimately, a better quality of life.

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

Glucose tests are conducted to check the glucose or sugar level in the blood. There are many glucose test types that are typically ordered to test for the presence of diabetes in a person's blood. This test is the chief indicator for treatment plans. Read on to learn about the blood glucose test types.

4 Common Types of Diabetes Tests

There are four common types of blood sugar tests that may be conducted to gauge the glucose level in the blood. These diabetes test types are as follows:

• A1C Test: This test determines the average blood sugar levels over the previous three months. Blood samples are taken for a test; results are typically available 24 hours later. 5.7% is the usual range, while pre-diabetes and diabetes are defined as 5.7%–6.4% and 6.5% and above, respectively. 
• Fasting Blood Sugar Test: For this test, one has to fast overnight for at least 8 hours and refrain from eating or drinking anything except water. The sample is collected in the morning. 70–100 mg/dL is the typical range, pre-diabetes is defined as 100–126 mg/dL, and diabetes as 126 mg/dL and higher.
• Random Blood Sugar Test: This type of test measures sugar levels at the time of collection. It can be done at any time of the day and does not require the patient to fast. Some patients may even choose to perform this test at home using a kit. Pre-diabetes cannot be tested for with an RBS test; only diabetes can. This test involves the collection of blood samples, with results available on the same day. Diabetes is indicated by blood sugar levels of 200 mg/dL or higher, particularly if these levels are combined with symptoms such as increased thirst or urination, weight loss, and blurred vision. 
• Glucose Tolerance Test: This glucose test analyses how a patient's body responds to sugar and glucose. Although it is frequently used as a screening test for Type 2 diabetes, a modified version is also used to check for gestational diabetes, a form of the disease that affects pregnant women.

Fasting is necessary for the glucose tolerance test, similar to the fasting blood sugar test. The usual range is 140 mg/dL or less. Diabetes is indicated by levels of 200 mg/dL or higher, while pre-diabetes is indicated by levels between 140 and 199 mg/dL.

Conclusion

The different types of sugar test are usually recommended when your healthcare professional identifies a significant risk of pre-diabetes or diabetes. If your glucose test shows inflated readings, it may be wise to take precautionary measures, such as modifying your diet and lifestyle. It may be prudent to purchase a comprehensive health insurance policy to cover the high costs associated with the treatment of diabetes.

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.

If you’ve been prescribed one, you may wonder, “What does a urinalysis test show?” Physicians define urinalysis as a test to check for urinary tract infections, kidney problems, or diabetes. This is done by examining the appearance (clear or cloudy), chemical concentration and microscopic aspects like bacteria, parasites and pus cells.

Read on to understand the urinalysis test meaning.

What Do the Results of a Urinalysis Mean?

The urinalysis test results are explained below:

• Urinalysis or Urine Routine Examination (URM): A urinalysis test means a routine microscopic examination of a urine sample to detect blood cells, crystals, bacteria, parasites, and pus cells.
• The normal values of a urinalysis are as follows:

pH: 4.6 – 8

Gravity: 1.005- 1.030

Volume: 800- 2000 mL per day

Colour: Clear to Pale Yellow

• Laboratory test results are calculated in a specific range known as a reference range and may also be called normal values.
  • A Negative or normal resultmeans no disease or substance was found.
  • A Positive or abnormal resultmeans the disease or substance was found.
  • An indeterminate result means not enough information was found to diagnose or rule out disease, and a repeat test is recommended.

Conclusion

A urinalysis is a helpful and standard test that may be conducted to check for various conditions, or even before admission to the hospital, surgery or during pregnancy to monitor medical conditions, if any. Consult your health insurance policy to check if it covers routine examinations. This can aid with the associated costs, especially if you have a health condition that necessitates frequent tests.

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.

If you’re recommended this blood test, you may wonder what a lipid panel test means. Physicians define lipid panel as a blood test that measures cholesterol levels and other fats in your blood. The test provides you with a lipid profile that indicates several parameters.

This test is recommended when a doctor suspects excess lipids (cholesterol and triglycerides) in your blood.

Lipid Profile Test

Typically, the test examines five different types of lipids from a blood sample. Read on to understand what is a lipid panel test and its parameters:

• Total cholesterol: Your overall cholesterol level.
• Low-density lipoprotein (LDL) cholesterol: ‘Bad cholesterol,’ which usually gets collected in your blood vessels and arteries, increasing your risk of cardiovascular problems.
• Very low-density lipoprotein (VLDL) cholesterol: Cholesterol that you get from your food. If your reading is high, it may be a sign of abnormal lipid function in the body.
• High-density lipoprotein (HDL) cholesterol: ‘Good cholesterol’ that helps to decrease LDL in your blood vessels.
• Triglycerides: Linked with our daily intake of fat from food.

Conclusion

It is essential to keep track of your cardiovascular health and understand what a lipid profile test is used for. If you think you have a high risk of an inflated lipid count, it may be wise to take precautionary measures, including purchasing comprehensive health insurance to deal with treatment costs and making dietary and lifestyle changes.

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.

Rh factor (Rhesus factor) is a protein in red blood cells exteriors.

Every person is either Rh-positive or Rh-negative. However, the problem occurs when an Rh-negative mother carries an Rh-positive foetus. This is known as Rh incompatibility. Let us understand the causes of Rh incompatibility.

What Causes RH Incompatibility?

When an Rh-negative woman gets pregnant with an Rh-positive foetus, it is called Rh incompatibility. Your immune system identifies this difference (incompatibility) and creates antibodies. These antibodies find the red blood cells of the foetus as foreign objects. Thus, they fight against those cells. This process is called Rh sensitisation. It is essential to consult your pregnancy care provider to help you prevent this condition with an injection of immune globulin.

During pregnancy, the mother’s blood doesn’t mix with that of the foetus. However, some amount of blood from the foetus mixes with the mother’s blood during labour and delivery. This condition holds true for both vaginal and caesarean deliveries.

Rh incompatibility causes complications during tests like amniocentesis and chorionic villus sampling. Incompatibility can also occur if the mother undergoes any vaginal bleeding during pregnancy or sustains any injury in the abdomen.

The causes of Rhesus incompatibility also include cases of miscarriage or ectopic pregnancy.

Conclusion

Ensure you check your Rh status before or during pregnancy to prevent potential complications. Your pregnancy care provider can determine your Rh factor through a simple blood test. An appropriate health insurance policy will assist in covering the costs associated with addressing this issue, as well as other conditions during pregnancy, ensuring access to high-quality and affordable healthcare.

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.

Circuit training is a high-intensity exercise course that keeps you on your feet. If you find yourself tiring of the same fitness routine, circuit training can infuse energy and variation into your workouts. Circuit training is essentially rotating (or “circuiting”) across many types of exercises with very little downtime in between workouts.
Circuit training is of two types: strength training and high-intensity interval training (HIIT). This article will explore the circuit training advantages.

Benefits of circuit training

Circuit training’s appeal lies in its efficiency and variety. As you cycle through many types of exercises, you access a treasure trove of benefits. Some typical circuit training benefits are as follows:

• A quick total body workout: Circuit training takes you through a host of exercises that target various muscle groups, allowing you to get in a full-body resistance-based workout very quickly (usually 3 to 40 minutes but can even be 10 to 15).
• Increases muscular endurance and strength: Circuit training commonly incorporates resistance exercises like squats, lunges, push-ups and more, making muscle endurance a hallmark of this training. With consecutive training, your muscles will be able to execute more repetitions without the onset of fatigue. Simultaneously, this promotes increased strength.
• Cardiovascular health: The intensity associated with circuit training, especially HIIT, can boost heart health by increasing oxygen uptake capabilities.
• Encourage commitment and prevent boredom: One of the most significant benefits of circuit training is also one the simplest. Circuit training keeps workouts refreshing and interesting. Some friendly competition can also encourage social connection and encourage individuals to stick to their routines.

Conclusion

Circuit training is the perfect workout for beginners and advanced athletes. It’s also easy to customise your own circuit workout, making it a great way to reach your goals at the gym.

Remember to supplement your circuit training with other wellness practices like a balanced diet and timely health check-ups.

A health insurance policy can allow access to both preventative and emergency care by covering costs associated with the same. If you want an extra layer of protection or know that you present an increased risk for certain conditions, it can also be advantageous to acquire critical illness insurance.

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.

A rowing machine is a specialised piece of machinery that you can find at most gyms. By aligning the body horizontally and pulling motions, a rowing machine offers many benefits for the body. However, this is dependant on appropriate use.
Proper form and timing allow you to leverage all the benefits of a rowing machine. This blog will take you through how to use rowing machine properly and for best results in the long term.

How to use a rowing machine properly?

While the machine often looks intimidating to beginners, the basic principle behind a rowing machine is the typical movement its named after. You have to simulate the rowing mation, exactly like you would in the real environment.

1. Begin with your seat at the front. Keep your knees bent and body compressed. Grasp the handle of the machine with body hands.
2. Push yourself back using only your legs before then pulling back both arms. Your hands should come to rest near your sternum.
3. Move your arms back to the start position and then bring your legs back in.
4. Remember this order: legs, arms, arms, legs.

It is your lower body generating the power. Your legs should be the force driving the exercise, not your arms even though they are involved.

Some common mistakes to avoid:

• Hunching your back
• Over-gripping the handle
• Making a scooping motion in place of a linear rowing motion
• Pulling back with your arms raised too high
• Parting your knees

Conclusion

A rowing machine is an easy and even enjoyable way to strengthen your muscle groups and get in a full-body workout. Depending on your goals in the gym, you can use the machine for an intensive cardio workout or even a cooldown exercise.

Remember that workouts with equipment like the rowing machine are only a part of a larger wellness routine. You must simultaneously develop balanced eating habits and seek health check-ups as needed.

A health insurance plan can help with access to quality healthcare and offer financial protection in the event of an emergency. You can browse through individual health insurance plans to find one that meets your unique health requirements.

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.

A rowing machine is a special piece of equipment you may have seen at your nearest gym. A rowing machine aligns the body horizontally to mimic the motion of rowing, as the name suggests.
If you frequent the gym, you may not naturally gravitate toward rowing machines. The required movement needs the body to be aligned appropriately. However, once you get the hang of the right posture, you can leverage the many rowing machine benefits.

Benefits of a rowing machine

Because of how the machine is set up and designed, it’s often associated with leg workouts. However, a rowing machine offers more than that and, when used effectively, functions as a full-body workout.  The following are some rowing machine advantages:

• Flexible use cases: A rowing machine can be used differently based on your fitness goals. You can adjust both the machine and your body positioning to use it for cardio workouts, strength training or recovery exercises.
• Low impact, high intensity: A rowing machine can help you burn calories without excessive strain, making it accessible to all kinds of athletes. Your joints remain protected, but you can reap the benefits of cardio-intensive training.
• Improves posture: When used appropriately, a rowing machine can improve posture. The repetitive movement trains the body to align better, preventing musculoskeletal issues.
• Improves cardiovascular health: Most workouts promote heart health, but a rowing machine’s aerobic exercise creates a greater cardiac load, supporting the heart’s ability to pump blood.

Conclusion

Every stroke of the rowing machine works out the hamstrings, arms, legs and glutes, among other muscle groups. When practiced in short bursts (10 mins can mean 200 strokes!), it can offer numerous benefits for wellness.

The next time you visit your gym, try beginning your workout with a rowing machine. Remember to supplement your efforts with a balanced diet and preventative healthcare. A medical insurance plan can support access to preventative and emergency services and cover the associated costs. Depending on your specifications, you can choose individual plans or health insurance for family.

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

Jump rope is an easy and flexible cardio exercise that offers a host of muscular and cardiovascular benefits. The exercise can find a place in any kind of fitness routine due to its accessible nature. It requires minimal equipment and has an easy learning curve. Once you get the hang of the exercise, you can vary its intensity and even add additional movement to focus on specific muscle groups.

This blog will teach you how to jump rope.

How to skip rope?

Rope skipping is easy to pick up. In fact, chances are you used to do this exercise as a child. Once you’ve selected the appropriate jump rope, it’s time to find your pace. Here’s how to skip rope for beginners:

1. The most important step is to narrow down the right space. Make sure your environment is clear of all obstacles within your radius. Importantly, you have to consider vertical space when selecting your environment. Since the rope will be looped upward, you want to make sure your ceiling isn’t too low. If this isn’t possible, you may want to begin skipping outdoors.
2. Once you have the right space, assume appropriate form. Stand with your feet shoulder-width apart (or less, if you’re uncomfortable). Keep your knees a little bent, back straight and hands by your hips. Your movement should come from the wrist!
3. Start by bouncing up and down on the balls of your feet. Go slow and find your rhythm. Make adjustments if you feel discomfort. Try keeping your elbows close to your body.
4. For the first few swings, just swing the rope over your head and stop before your toes before making a small, halting jump. You can also practice something known as a Toe Catch: bring the rope over your head, catch it under your toes and roll it under your feet and release it out back.
5. Slowly increase your speed as you get comfortable. Make changes as you grow more confident and find what feels the best!

Conclusion

With a few hours of practice, you’ll be sure to master the essentials of jump rope. Remember that the appeal of the exercise lies in its flexibility and accessibility to all age groups, so keep making adjustments to your routine.

To fully leverage the benefits of this workout, remember to incorporate it into a larger routine. It is also important to have a balanced diet and opt for regular medical check-ups. Health insurance plans can provide access to appropriate healthcare and cover treatment costs in the event of an emergency or otherwise. This can be advantageous for older adults, with senior citizen health insurance offering tailored benefits.

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.

Jump rope is an accessible and easy form of exercise. Simple to implement as part of a routine, jumping rope reinforces key muscle groups, steadily elevates heart rate and has even been found to decrease feelings of anxiety. Jump rope can also be modified based on what kind of athlete you are or what you’re hoping to get out of it. This simple cardio exercise has flexible pacing, strength and movement. This blog will elaborate on the jump rope benefits.

Benefits of skipping rope

Skipping rope has long been used as a cardio exercise, meaning a lot of its benefits involve the heart and muscular system. Some primary skipping rope benefits are:

• Boosts heart health: Cardiovascular diseases are some of the most common yet debilitating issues. No matter the intensity of your rope skipping, you’re getting some beneficial anaerobic exercise that increases your heart rate and lowers blood pressure. Rope skipping has also been found to raise the ceiling for oxygen consumption.
• Tune motor skills: Jump rope requires hand-eye coordination. Because the body makes small, quick movements and engages multiple areas, the exercise steadily improves balance, stability, and motor skills.
• Increases bone density and supports joints: Regular skipping has been found to increase bone mineral density and reinforce joints. This makes the exercise particularly beneficial for perimenopausal individuals who are at risk of conditions such as osteoporosis.
• Increases running speed: Cardio exercises like jump rope can steadily increase the body’s capacity to reach high speeds, making you agile.
• Ease neurological distress: Sustained, repetitive exercises like rope skipping can help ease anxiety by increasing the likelihood of tryptophan—the precursor to serotonin, the "happiness hormone"—crossing the blood-brain barrier.

Conclusion

Jump rope can offer practitioners various benefits, acting as a touch-off point for greater wellness. Consider incorporating the exercise into a larger exercise routine. Remember to supplement your exercise with a nutrient-rich diet and regular health consultations. A health insurance policy can also safeguard your health by allowing access to quality and affordable healthcare. If you identify a greater risk for certain conditions, you can also consider critical illness insurance. This can help cover the sudden onset and subsequent treatment of serious illnesses.

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.

RLS is a neurological condition that causes the patient to compulsively move their legs, at the risk of uncomfortable sensations, including itching, aching, throbbing or crawling. RLS is typically diagnosed with a thorough medical review, and treatment is typically set up to address individual symptoms and elevate the patient’s quality of life.

Treatment of RLS

Although there is no specific “cure” for RLS, treatment of the condition is primarily focused on lifestyle changes and the addressal of symptoms. The following are some typical RLS treatments:

• Avoid stimulating agents: Patients are advised to completely cut out stimulants like caffeine or nicotine to avoid exacerbating the neurological symptoms.
• Leg exercises: Setting up a routine for leg stretching and flexing can provide the brain temporary relief. However, medical practioners caution patients against high-intensity workouts before bedtime as this can worsen nightime symptms.
• Devise a care routine: Hot and cold packs are often used as RLS therapy, especially in the midst of an episode. Experiment and see what works for you to craft a tailored care routine. This can be calming baths, massages, yoga or tai chi.
• Medications: Depending on the nature of a patient’s RLS, appropriate medication can be prescribed as part of treatment. Since the condition can be triggered by dopamine receptor issues or an iron deficiency, corresponding supplements can provide relief.
• Alternative therapy: Foot wrapping, compression therapy and mild electric stimulation can counteract most of the typical symptoms of RLS.

Conclusion

With conditions like RLS, what works for one patient may not do much for another. It is necessary to make lifestyle changes, seek prescriptions and use alternate therapies to build a routine that you know provides the best relief.
However, it is always advisable to work under the guidance of a professional and seek consults at regular intervals. Health insurance can also provide access to the necessary healthcare while covering the long-term associated costs. Look for an individual health insurance plan that suits your requirements.

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.

Restless Leg Syndrome is a typically rare neurological condition that manifests as an overwhelming urge to move the legs, hence the name. The condition is very uncomfortable for the patient, causing itching, crawling or even pulsing sensations in the legs. The syndrome’s effects are particularly exacerbated at nighttime or when a person is at rest.

This blog will elaborate on the symptoms of the condition.

Symptoms of RLS

The syndrome becomes increasingly debilitating as the patient ages, underscoring the need for early identification and intervention. The following are some commonly observed symptoms of RLS:

• Overwhelming urge to move the legs: RLS begins with an urge to move the legs. While many individuals have compulsive leg shaking habits, RLS compels the patient to move, with their brain rewarding them by alleviating the extremely uncomfortable feeling.
• Discomfort around the legs at periods of rest: If you’re beginning to notice the urge to move your legs, pay attention to timing. RLS flares up during periods of rest or at night-time, when the body tends to be idle. The syndrome may also cause twitching in the legs at night.
• Uncomfortable sensations: Restless Leg Syndrome is distinct because it causes the patient to feel itching, crawling, pulling, electric, throbbing or aching sensations in their legs in addition to compulsive movement.
• Distinct relief when moving the legs: Because the condition is neurological, the brain generates feelings of extreme relief when the patient moves their legs.

Conclusion

Also called Willis-Ekbom disease, Restless Leg Syndrome may manifest in an individual for a variety of reasons, including genetic. Although the condition has no known cure, targeted treatment of the RLS symptoms can elevate a patient’s quality of life.
A tailored medical insurance plan can help patients access necessary treatment while offering financial coverage for the same. Patients may also review the details of their health insurance for family to access quality healthcare while ensuring affordability.

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.

If you have an urge to move your leg as soon as it comes to a resting position, you may have a condition called restless legs syndrome. It is a neurological problem that can lead to uncomfortable sensations like throbbing and itching and can even compromise the quality of your sleep. Understanding what causes RLS can help you seek the right medical attention In

Causes of RLS

While the restless legs syndrome is quite common in India, the exact cause behind it is still unknown. However, there are a few speculated reasons for the RLS causes, including dopamine deficiency in the basal ganglia, the part of the brain responsible for movement, which requires dopamine for proper functioning.

Some of the speculated RLS causes are:

• Genetics: RLS can be inherited if one of your parents passes on the genetic predisposition for the condition.
• Low Iron Levels: Even with normal blood iron levels, low iron levels in the brain can still contribute to RLS.
• Medical Condition: Certain medical conditions, such as anaemia, diabetes and kidney disease, can lead to secondary RLS, meaning the condition arises as a result of these underlying health issues.
• Medicines: Some medicines like antihistamines, antinausea and antidepressants can trigger or worsen RLS symptoms.

Conclusion

RLS is a condition that affects many people, but a lack of awareness may prevent it from being recognised as a medical issue. Now that you are informed, ensure that neither you nor anyone in your family has to live with it untreated. While looking for health insurance plans, be sure to check whether it covers conditions like RLS. This is especially important when choosing senior citizen health insurance, as it’s essential to look for comprehensive coverage that includes RLS and other common health concerns. A good policy ensures coverage against a range of medical conditions, including both common and chronic diseases, as well as unexpected health emergencies, providing financial protection and 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.

Snoring is seen as a harmless nuisance, but it can be a serious problem that disrupts sleep and negatively impacts relationships. More than just an annoying noise, snoring can be a sign of an underlying disorder, such as obstructive sleep apnea (OSA), which can increase the risk of developing heart disease and other serious health complications. Therefore, identifying how to stop snoring while sleeping becomes even more important.

This article helps you learn the steps to stop snoring to live healthily.

Steps to stop snoring 

If you're wondering how to stop snoring, some simple lifestyle changes can help.

Change your sleeping position

Sleeping on your side helps with snoring as it stops your tongue from falling back into the throat.

Use nose strips

Using nasal strips can help open your nasal passages, allowing air to move through slower and eventually reducing snoring.

Weight loss

If you have gained extra weight around your neck, it can narrow your airways and make breathing harder. Weight loss can significantly help you stop snoring.

Avoid taking alcohol before bed

Substances like alcohol and sedatives can relax the muscles in your throat, obstructing airways and causing snoring. Try to consume alcohol or any other sedatives at least 3-4 hours before sleeping.

Sleep on a supportive pillow

Changing your pillows can help you reduce or even stop snoring. You should sleep on a pillow that aligns with your head and neck. This helps minimise snoring.

Get enough sleep

Disturbed sleep can relax muscles in your throat, causing airway obstruction and increasing the risk of snoring.

Conclusion

Incorporating these lifestyle changes can significantly reduce or even stop snoring for many people. However, if snoring persists despite these efforts, it may be a sign of a more serious condition. Having a health insurance policy is an important initiative to live a healthy life. Investing in policies like critical illness insurance ensures you're covered for any medical consultations or treatments, allowing you to prioritise your well-being and maintain a healthy, restful life.

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

Improve your sleep quality with three effective meditation techniques. Learn how guided meditation, simple breathing exercises, and progressive muscle relaxation can help calm your mind and prepare your body for restful sleep.

It is common to have hunger pangs between dinner and bedtime hours, and it becomes so easy to reach the food you are craving for. But what you eat before your bedtime can significantly impact your sleep. Therefore, replacing anything with the best food before bed is what you need to do. Fortunately, there are tons of healthier bedtime snacks to help you sleep better.

This article covers the healthier bedtime snack options that can improve your sleep.

List of bedtime snacks

Here is a list of healthier bedtime snacks that improve your sleep significantly:

1. Banana with almond butter

The combination of Bananas and almonds are a great source of magnesium and protein. Magnesium is known as a natural muscle relaxant, helping you sleep better. Bananas are also rich in potassium, which is useful for sleep quality.

2. Kiwi slices

Slices of one or two kiwis can help you feel refreshed. Kiwis are packed in vitamin C and E and other antioxidants, contributing to better sleep.

3. Oatmeal

A hot or cold oatmeal bowl can help you prepare your body for sleep. Oats are rich in magnesium and melatonin, the sleep hormone.

4. Nuts

A handful of nuts, such as almonds and walnuts, can help you improve sleep quality. Both walnuts and almonds are enriched in fibre, antioxidants, melatonin and magnesium, which help promote sleep.

5. Whole grain toasts

Whole-grain toast with peanut butter or avocado can be filling and sleep-inducing. Both peanut butter and avocado are good sources of magnesium.

6. Smoothie bowl

A smoothie bowl of yoghurt, fruits (like berries and grapes) and peanut butter can be a great source of protein, fibre and magnesium, making it one of the best bedtime snacks for helping you sleep better.

7. Dark Chocolate

Dark chocolate is a good source of magnesium and serotonin, which can help improve overall sleep quality. It is suggested that you choose dark chocolate with at least 70% cocoa.

Conclusion

You can choose any of the snacks from the above list before bedtime. However, if you still experience disturbed sleep frequently, consulting an expert healthcare professional is suggested. Moreover, investing in health insurance policies like individual health insurance can help you better handle your healthcare decisions and improve overall 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.

Sound sleep at night is essential for overall well-being, and sleep meditation is an excellent tool for helping you unwind, relax, and drift into deep sleep. Meditation for better sleep can help calm the mind, slow down breathing, and lower heart rate, making it easier to fall asleep faster and stay asleep longer.

Whether you struggle with racing thoughts at night or simply want to improve sleep quality, practicing meditation can be a game-changer. Here are three easy meditation techniques to incorporate into your bedtime routine.

Ways to meditate for better sleep

Here are three ways you can do meditation for better sleep:

1. Guided meditation

Guided sessions are a great starting point if you're new to meditation. They involve listening to an instructor or a recorded session that walks you through relaxation techniques. This method helps shift focus away from stress and thoughts, allowing you to enter a restful state. You can use guided meditation apps or sleep-focused YouTube videos to ease yourself into the practice. These sessions often include soothing music, visualisation, and breathing exercises to help you drift off effortlessly.

2. Simple breathing technique

Controlled breathing techniques can work wonders for calming the nervous system before bed. One popular method is the 4-7-8 breathing exercise, which helps regulate breathing and shift your focus away from stress. Follow these simple steps before bedtime:

• Inhale deeply through your nose for four seconds.
• Hold your breath for seven seconds.
• Slowly exhale through your mouth for eight seconds.
• Repeat this cycle four times.

This is beneficial for reducing anxiety and quieting an overactive mind, making it easier to relax and fall asleep.

3. Progressive muscle relaxation

This technique involves meticulously tensing and relaxing various body muscle tissues. The idea is to enhance awareness of tension and actively release it, promoting full-body relaxation. To practice:

• Lie down in a comfortable position.
• Start at your feet, tensing the muscles for a few seconds, then slowly releasing the tension.
• Move up through your body—calves, thighs, abdomen, arms, shoulders—repeating the process.
• As you continue, concentrate on the sensation of relaxation.

With consistent practice, progressive muscle relaxation can train your body to recognise and release tension more efficiently, improving overall sleep quality.

Conclusion

Meditation for better sleep is a simple yet effective practice that can transform your bedtime routine. Over time, your mind and body will naturally associate meditation with relaxation, making it easier to fall asleep and wake up refreshed. Consulting a healthcare professional or exploring medical insurance options may be beneficial if sleep troubles persist despite regular meditation practice. Investing in health insurance for family members ensures access to medical care and support when needed.

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

Waking up in the middle of the night can be frustrating, especially when falling back asleep feels impossible. The struggle is real, whether it's stress, an uncomfortable sleep environment, or an overactive mind. Fortunately, there are effective ways to get your sleep back on track. Here’s how to fall back asleep without tossing and turning for hours.

Tips to fall back asleep

Here is a list of tips on how to fall asleep after waking up:

1. Avoid checking the clock

One of the worst habits when you wake up at night is looking at the clock. Watching the minutes pass increases anxiety and makes it harder to fall asleep. Instead of stressing over lost sleep, turn your clock away or place your phone out of reach. This removes the temptation to check the time and allows your body to relax naturally.

2. Practice deep breathing or meditation

A racing mind is often the culprit behind sleepless nights. If you’re struggling, try deep breathing exercises or meditation. Slow, controlled breaths signal your body to relax, reducing stress and promoting sleep. Progressive muscle relaxation, where you tense and release each muscle group, can also help ease tension and make it easier to fall back asleep.

3. Keep the lights low

Exposure to artificial lighting, especially from screens, can interfere with melatonin production, the hormone responsible for sleep. So, use a dim nightlight or keep lighting minimal to avoid signalling your body to wake up completely.

4. Get out of bed if necessary

Lying awake for too long can make your brain associate your bed with wakefulness rather than rest. If you’ve been awake for more than 20 minutes, get up and do something relaxing. Read a book, listen to soft music, or engage in a calming activity. Avoid screens and bright light; return to bed when you feel drowsy.

5. Be mindful of what you eat and drink

Certain foods and drinks can disrupt sleep, especially if consumed too late. Caffeine, alcohol, and heavy meals can keep you awake longer than expected. Instead, opt for light snacks like a banana or warm milk if you need something before bed.

Conclusion

If waking up at night is a frequent problem, it might be time to evaluate your overall sleep habits. A comfortable mattress, a relaxing bedtime routine, and good sleep hygiene can make a significant difference. Additionally, managing stress and ensuring you have access to health insurance plans, including senior citizen health insurance, can help address underlying health concerns affecting sleep.

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.

When you're battling cancer, every bite of food matters. While it's common to hear about anti cancer spices that may help fight disease, there's another side of the coin that often gets ignored—spices that could make things worse during cancer treatment.

We’ve all heard about the benefits of certain spices, especially turmeric for cancer, which is praised for its anti-inflammatory and antioxidant properties. However, not all spices for cancer are helpful, and some can interfere with medications or worsen treatment side effects.

Spices to Avoid in Cancer

Here are some of the spices to avoid in cancer:

1. Garlic

Although garlic is great for heart health, it may increase the risk of bleeding, especially when taken with medications like aspirin or warfarin. So if you’re using garlic supplements or eating it in large amounts, it might be worth reevaluating.

2. Turmeric (Curcumin)

Turmeric is one of the most widely discussed anti cancer spices, however, it is important to use it with caution. The active compound in turmeric, curcumin, is known for its potential to fight cancer cells. However, high doses may interact with blood-thinning medications or reduce the effectiveness of certain chemotherapy drugs.

3. Ginger

Ginger, widely known for its ability to relieve nausea, may not always be safe during cancer treatment. Ginger has the potential to interact with blood thinners, which can increase the risk of bleeding.

4. Chili peppers

Chilli peppers, known for their heat, contain a compound called capsaicin. While it might help in small doses, spicy food can cause serious discomfort for cancer patients, particularly those who have mouth sores or digestive issues from treatment.

5. Black Pepper

Black pepper can alter how your body absorbs medications by increasing their potency, leading to unexpected side effects. It is wise to use it sparingly if you’re on cancer drugs.

Conclusion

While it’s tempting to experiment with natural remedies, not all spices are your friends during cancer. Do check with your doctor before making any significant dietary changes. Alongside being mindful of what you eat, it's equally important to think about the financial burden that comes with cancer. Medical expenses can pile up quickly, so having a good health insurance policy or even critical illness insurance can make a huge difference.

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.

Switching to healthier butter alternatives is a smart move if you’re looking for ways to manage your cholesterol levels while still enjoying delicious meals. Whether you’re baking, cooking or just spreading something on toast, there are numerous nutritious butter alternatives that provide great taste and additional health benefits.

Healthier alternatives to butter

Here are some healthier butter alternatives to manage cholesterol levels:

1. Olive oil: a heart-healthy option

Packed with antioxidants and monounsaturated fats, olive oil is one of the best butter substitute for heart health. When using it as a replacement, use ¾ cup for every 1 cup of butter to maintain the right consistency in your recipes.

2. Avocado: creamy and nutrient-dense

Avocado is packed with fibre, vitamins and heart-friendly fats. Its thick, creamy formula makes it perfect for spreading on toast or adding to baked treats like brownies and muffins.

3. Coconut oil: a versatile alternative

Coconut oil has MCTs (medium-chain triglycerides) that can help boost metabolism. Since it remains solid at room temperature, it works as a 1:1 butter substitute in baking and cooking. If you love the tropical aroma, opt for unrefined coconut oil; otherwise, refined coconut oil offers a neutral taste.

4. Nut butter: packed with protein and flavour

Nut butters like almond, peanut and cashew butter are rich in protein, healthy fats and essential nutrients like magnesium and vitamin E. These make great butter alternatives in cookies, bars and even smoothies.

5. Ghee: rich and lactose-free

Ghee, or clarified butter, is a lactose-free option that retains fat-soluble vitamins A, D, E and K. Its high smoke point makes it a fantastic choice for frying, roasting and baking.

6. Mashed bananas: naturally sweet and nutritious

Bananas have a natural sweetness and provide a good dose of potassium, which supports healthy blood pressure levels. They work particularly well in baked goods like muffins and pancakes. To replace butter, use an equal amount of mashed bananas and adjust other liquids accordingly.

Conclusion

Switching to these butter alternatives can significantly improve heart health without sacrificing the enjoyment of your favourite foods. Making these simple swaps can also help in maintaining a balanced diet and reducing cholesterol levels. Healthier eating habits can contribute to long-term wellness, which is beneficial when considering health insurance like individual health insurance plans that cover lifestyle-related conditions.

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

A balanced and healthy diet is important for your overall well-being, and one of the most crucial components of a balanced diet is fibre. Including fibre rich foods in your meals can significantly improve digestion, support weight loss and enhance overall health. Let's explore some of the best foods high in fibre and how they can benefit you.

List of fibre-rich foods

Here is a curated list of foods high in fibre:

1. Pears

Juicy, sweet and packed with fibre—pears are an easy way to add more fibre to your day. Eat them raw and fresh, toss them in a salad or blend them into a smoothie.

2. Strawberries

Not only do strawberries taste amazing, but they're also full of fibre, vitamin C and antioxidants. They go well with yoghurt, smoothies or just on their own.

3. Avocado

Avocados offer more than healthy fats—they're also loaded with fibre. Spread it on toast, add it to salads or even try it in a dessert.

4. Oats

Oats are one of the best sources of soluble fibre, which helps lower cholesterol. Try them as oatmeal, overnight oats or blend them into a smoothie.

5. Apples

"An apple a day keeps the doctor away," a popular saying that holds some truth. Apples contain both soluble and insoluble fibre, making them great for digestion.

6. Raspberries

Raspberries are big on fibre and flavour. Sprinkle them over oatmeal, yoghurt or enjoy them as a healthy snack.

7. Bananas

Bananas are a great on-the-go snack and form a great pair with peanut butter for an extra fibre boost.

8. Carrots

Crunchy, tasty and loaded with fibre, carrots are versatile that can be eaten raw, roasted or blended into soups.

9. Beets

Beets don't just boost iron levels; they're also full of fibre. Add them to salads or blend them into delicious smoothies.

10. Broccoli

Broccoli is a fibre powerhouse with the added benefits of vitamin C and antioxidants.

Conclusion

Including fibre-packed foods in your diet can prevent many lifestyle-related diseases, reducing your need for medical intervention. While maintaining a healthy diet is essential, having health insurance for family ensures that you are covered in case of unexpected medical expenses. A well-balanced diet, combined with the right medical insurance, provides a comprehensive approach to health and 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.