Diets are important in health care, especially for weight management and treating certain lifestyle diseases. One such popular diet is the keto diet or ketogenic diet, which emphasises the rigorous limitation of carbohydrates and the inclusion of healthy fats for weight loss.

However, it is always advisable to check with a healthcare professional before starting any diet plan, as the result depends on individual health conditions.

Pros & cons of keto diet

Keto diet pros and cons are frequently debated. Let us check the benefits of the keto diet.

Keto diet benefits

Following a keto diet benefits you in several ways. Let us check the potential benefits of this diet plan:

• The Keto diet can help you reach an ideal weight by reducing body fat.
• A low-carb diet helps reduce the harmful effects of type 2 diabetes.
• According to a study conducted in 2019, it is observed that keto diet can help reverse type 2 diabetes in some patients.
• The keto diet uses fat as the primary energy source instead of carbohydrates.
• Some studies claim that this process can 'starve' cancer cells. This can weaken cancer cells and protect healthy cells.
• Experts claim that the keto diet can support heart health. It can also reduce triglycerides.
• A Keto diet helps reduce high blood pressure.
• Studies say that there are positive impacts for women with polycystic ovarian syndrome after following this diet pattern. Following the keto diet can help with irregular menstrual cycles.

Keto diet disadvantages

 Here are some notable disadvantages of keto diet:

• Various fruits and vegetables are avoided in the ketogenic diet because they are high in carbohydrates. As a result, your body is deprived of the nutrients obtained from these foods.
• The keto diet restricts the intake of edible fibres such as beans and legumes, and focuses on more fat intake. This can cause constipation and gastrointestinal issues.
• Overconsumption of saturated fats can risk heart health. Your diet plan must focus on healthy fat intake in a suitable quantity.

Conclusion

A ketogenic diet plan is helpful for overall well-being. However  it is wise to invest in a tailored health insurance plan that provides financial help for unexpected medical emergencies. Consider purchasing family insurance or senior citizen health insurance to protect your loved ones from health-related issues.

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

The keto diet is a widely accepted diet plan among health enthusiasts who seek potential weight management. The plan limits or eliminates carbs while increasing healthy fats and proteins. Thus, your body enters a metabolic state called ketosis, where it uses fat for energy.

Tips to follow in keto diet

The Keto diet is popular as it is known to positively reduce obesity and diabetes, and supports heart health. Each body responds differently, therefore, it is important to understand keto diet tips before you start: 

• One of the first tips for keto diet is to get an expert opinion on your body type to ensure the diet suits you.
• Understanding how a low-carb diet works on your body is very important.
• Create a healthy ketogenic meal plan. You must thoroughly know what items to include and what to omit.
• Keto diet restricts carbohydrate intake while emhasising high amounts of healthy fats and moderate protein consumption.
• Many people may initially be uncomfortable with avoiding carbohydrates entirely and switching to fats and proteins. However, they can gradually adapt to this eating pattern.
• Keep an eye on your nutritional intake. Your meal plan should include the right amount of low-carb veggies, nuts, seeds, meat and other healthy fat sources.
• While following a ketogenic diet, some may face issues like headaches and fever-like symptoms. It is known as ‘keto flu.’ This is a temporary stage that will eventually normalise.
• Apart from carbs, processed foods such as trans fats, sugar and legumes are not advisable. Check the ingredient list thoroughly before purchasing any food item.
• Proper exercise and 8 hr sleep are recommended for the best result.
• Avoid stress and practice meditation and breathing techniques. Keeping your mind positive will help you adapt quickly to any changes.
• Regardless of your diet, regular health checkups are mandatory. Keep track of any changes in your health and consult a doctor if required.

Conclusion

Diet plans help you maintain your health and live a healthy life. However, you can ensure extra protection like a tailored health insurance policy or critical illness insurance to face unexpected medical emergencies. Such policies give you financial security, which can provide relaxation 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.

Lavender, a fragrant herb famous for its vibrant purple or bluish flowers, is renowned for its calming and therapeutic properties. It is widely used in aromatherapy to help reduce stress, improve sleep quality and ease mild anxiety.

Let's explore the various lavender essential oil benefits.

Advantages of lavender essential oil

Here are some potential benefits of lavender oil:

1. Helps with inflammation and pain

One key reason behind this benefit is the presence of natural compounds like flavonoids, which may help soothe discomfort and support overall healing of muscle pain.

2. Promotes relaxation

It's known to help soothe the nervous system, enhance mood and even support lower blood pressure levels. Compounds like linalool found in lavender essential oil have been shown to reduce anxiety and promote a sense of calm.

3. Relieves skin irritation

Applying diluted lavender oil to the affected area may promote faster healing and soothing, making it a gentle yet effective addition to basic first-aid care.

4. Improves sleep quality

Using 2-3 drops of lavender essential oil on your diffuser or pillow can create a calming environment that supports deeper, more restful sleep.

How to use lavender oil?

While lavender oil is beneficial, always do a patch test before applying it to the skin.

Here are some common lavender oil uses:

1. Aromatherapy: Adding a few drops to a humidifier or diffuser promotes relaxation and enhances sleep quality.
2. Topical application: Mix it with coconut or jojoba oil and apply to the skin to soothe minor burns, cuts, insect bites or muscle aches.
3. Bath soak: Adding 5-6 drops of lavender oil to warm bath water offers a calming and stress-relieving soak.
4. Massage: Mix with a carrier oil to use it for a relaxing massage helps ease tension and muscle soreness.
5. Hair care: Adding 3-4 drops to your hair-oil or shampoo helps strengthen scalp health.

Conclusion

There are various advantages of lavender oil, and incorporating it into your daily routine can have a positive impact on your overall well-being. As you prioritise your health, it's equally important to invest in health insurance for family to ensure that your loved ones are covered in case of unexpected health issues. A good health insurance policy provides peace of mind, helping to manage medical expenses and ensuring that you have access to the care you need.

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

Are you planning a trip to Japan? Prepare yourself for an unforgettable culinary experience. Japanese cuisine offers a truly immersive dining experience. From well-crafted sushi to a comforting bowl of ramen, Japanese food has something new for everyone. Be it an elevated dining experience or bustling food streets, the food options here will not disappoint you.

In this guide, we take you to three of the best Japan restaurants that are a must visit during your trip.

List of must visit restaurants in Japan

Here are some of the most prominent restaurants in Japan:

1. Ginza Kyubey

One thing that comes to mind when you hear Japanese cuisine is Sushi, and for an authentic Sushi experience, visit Ginza Kyubey in Tokyo. This restaurant offers freshly prepared sushi in an intimate setting, where you can even interact directly with the chef, making for a true omakase experience.

2. Den

If you are looking for a fine dining experience, Den in Tokyo is the place to be. It is among the globally celebrated Michelin star restaurants in Japan that is redefining kaiseki dining, a homage to nature. Keeping the ethos in mind, Chef Zaiyu Hasegawa blends innovation with deep rooted Japanese flavors. Do not miss out on their famous "Dentuckey Fried Chicken."

3. Vert

For a unique experience, be sure to visit Vert in Tokyo, located in Kagurazaka. This restaurant offers a unique dessert experience inspired by tea, with an intimate ambiance that blends traditional Japanese artistry with innovative techniques, creating a truly sensory escape.

Conclusion

Planning a trip abroad can be overwhelming, but with the right preparation you can ensure a smooth journey. Whether you're travelling to Japan for the first time or revisiting the place, it is important to invest in travel insurance for Japan to ensure that your trip is secure and your experience is hassle-free. You can visit an agency or to avoid the hassle, you can look for travel insurance online and opt for a policy that best suits your needs.\

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

Health insurance is very important for managing medical costs, helping cover everything from doctor's visits to hospital stays. While public healthcare systems exist in many places, private health insurance offers quicker treatments, private rooms and more choices in healthcare. In this article, we’ll compare corporate health insurance vs personal health insurance to help you understand which is better for your needs.

What is individual health insurance?

Individual health insurance is a policy you purchase for yourself or your family. You pay a regular premium, and in return, the insurance helps cover a wide range of medical expenses.

Key features:

• You choose the policy that suits your personal health needs.
• You are responsible for paying the premium.
• Typically covers things like hospital stays, doctor visits, surgery, and tests.
• You can add extras like dental, mental health, or vision cover.
• The policy remains yours even if you change jobs or move.

What is corporate health insurance?

Corporate health insurance is provided by your employer as part of your job benefits. It often covers you and sometimes your family, offering a way to access private healthcare quickly and at a lower cost.

Key features:

• The employer often covers the majority (or all) of the cost.
• Typically offers quick access to private healthcare services.
• Coverage may be more basic compared to personal plans.
• You lose the coverage if you leave the job or retire.
• Often includes fewer options for customising your policy.

Corporate health insurance vs. personal health insurance

Here's a side-by-side comparison of corporate insurance vs personal insurance:

Conclusion

Both corporate and personal health insurance have their own advantages. Corporate health insurance can be a great benefit when provided by your employer, as it is often cheaper and offers quicker access to private healthcare. Ultimately, the right choice between corporate health insurance vs individual depends on your personal circumstances.

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.

Dumbbells are one of the most popular tools for working out. They are used for strength training, muscle building and improving cardiovascular health. Staying physically active not only boosts overall wellness but can also positively influence the benefits of your health insurance plans by promoting a healthier lifestyle.

Pros & cons of dumbbells

Training using dumbbells benefits your body in many ways. However, like any equipment, they also come with some drawbacks. Let’s take a closer look at the pros and cons to help you decide if they suit your workout needs.

Pros:

• Easy to use: Dumbbells are simple to use and don’t need any special setup. Just pick them up and start your workout.

• Great for beginners: They are perfect if you're new to strength training, as they allow you to start with light weights and move up slowly.

• Improves balance and coordination: Since each arm works on its own, dumbbells help improve muscle balance and coordination.

• Versatile: You can use dumbbells for many types of exercises like bicep curls, shoulder presses, squats, and more.

• Takes up less space: Compared to large gym machines, dumbbells don’t need much room, making them great for home workouts.

• Builds strength on both sides: One of the most important advantages of dumbbell exercises is that they stop one side of your body from doing more work than the other, helping build even strength.

• Range of motion: They allow your body to move more naturally than using machines, which can lead to better muscle growth.

Cons:

• Risk of injury: If you don’t use the right form or lift too heavy, dumbbells can cause injuries.

• Not ideal for very heavy lifting: For people who want to lift very heavy weights, dumbbells might not be enough.

• Takes more control: Since you control the weight in each hand, it can be harder to balance compared to machines.

• Can be costly: A full set of dumbbells for home use (especially adjustable ones) can be expensive.

• Limited progress at gyms: Some small gyms may not have dumbbells heavy enough for advanced lifters.

Conclusion

Dumbbells are great for building strength and staying fit, but it's important to prioritise overall well-being, especially with age.  Having the right health insurance in place can give you peace of mind in case of any workout-related injuries or health concerns. For older adults, senior citizen health insurance can offer extra support by covering check-ups, treatments, and other medical needs that may come with age.

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.

The bench press is one of the most popular and effective exercises in strength training. Whether you’re a beginner or an advanced lifter, this compound movement can help you build upper body strength quickly. It involves lowering a barbell to the chest and pushing it back up using controlled power. While it may look like a simple chest workout, the muscles bench press targets are several.

Muscles you can work on in the bench press

The bench press mainly works on the chest muscles, but it also engages several others.

• Pectoralis major (chest): It is the main muscle used during a bench press. It helps push the weight away from your chest. As you get stronger, your chest appears more defined and fuller.
• Deltoids (shoulders): The front part of your shoulder, called the anterior deltoid, helps in raising your arms and stabilising the bar. It works alongside the chest muscles to lift the weight efficiently.
• Triceps brachii (back of arms): These muscles help extend your elbows when you push the bar away from your chest. Strong triceps also improve your performance in other upper-body exercises.
• Serratus anterior (side of ribs): These muscles support your shoulder blades and keep them stable during the lift. Though often ignored, they play a key role in upper body strength.
• Latissimus dorsi (back): While not the main muscle, your lats help control the bar's movement and maintain a strong posture during the lift.
• Core muscles: Your abdominal muscles, obliques and lower back help stabilise your body on the bench. This prevents injuries and supports a smoother lift.

All these muscles work together to give you strength, control and balance during the lift. When you feel the burn in your body after a proper session, that’s how you know the bench press muscle worked exactly where it should.

Conclusion

The bench press can help activate your shoulders, arms, back and even your core. That’s why it remains a favourite among fitness lovers and bodybuilders. While training hard is important, taking care of your long-term health is also critical. Combining smart workouts with a good health insurance policy helps you stay ready for life’s surprises. It will financially support you in case of any unexpected health issues. Getting the critical illness insurance add-on can be a smart move. It covers serious conditions like heart disease or stroke.

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.

The bench press is a strength training exercise that targets your chest, shoulders and triceps. However, doing the same type of bench press can lead to muscle plateaus and even boredom. Trying out variations can help target different muscles, improve strength and avoid injuries. If you're a beginner or an advanced lifter, knowing the right type can take your performance to the next level. You will learn about all bench press variations to include in your routine in this blog.

Variations to try out in the bench press

Here are some of the bench press variations:

1. Incline bench press

This is performed on a bench set at an angle of 30 to 45 degrees. It targets the upper chest more than the flat bench press. It also works the front shoulders. If your upper chest is lacking, this move can help balance your muscle development.

2. Decline bench press

Set the bench at a downward angle. This shifts the focus to the lower part of the chest. It also reduces stress on the shoulders. The decline press can help you lift heavier weights and build a strong chest base. It's often used by those aiming to define the lower chest area.

3. Close-grip bench press

This variation puts more focus on the triceps. Place your hands closer than shoulder-width apart. It’s ideal if you want to build arm strength and size. It also works the inner chest and helps improve your regular bench press strength.

4. Dumbbell bench press

Using dumbbells instead of a barbell increases the range of motion. It activates stabiliser muscles and balances strength between both sides of the body. It also reduces the risk of muscle imbalance and injury.

5. Pause bench press

In this version, you pause for 1-2 seconds at the bottom of the lift before you start pressing up. It also improves control, form and strength in the lower part of the lift.

Conclusion

Adding bench press variations to your training can keep your routine fresh and effective. Try different versions and see which ones suit your goals best. However, don’t forget that while physical health is built in the gym, financial protection is equally important. Health issues can come unannounced. A solid health insurance policy gives peace of mind and offer strong support during serious setbacks. Train hard, but stay protected in every way with individual health 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.

The bench press is considered one of the most popular exercises in the gym. It’s a key part of many workout routines, especially for people who want to build upper body strength. The movement is simple – lie on a bench and push a barbell or dumbbell away from your chest. We’ll look at the bench press advantages and why you should include this in your workout.

Benefits of bench press

The bench press works many muscles in the upper body. It’s not just good for your chest – it helps other areas too. Here are some of the main bench press benefits:

• Stronger chest muscles (pectorals): The bench press is one of the best exercises to make your chest stronger and bigger. It targets the pectoral muscles, which help you with pushing movements in daily life.

• Improves shoulder strength: This exercise also works the front part of your shoulders (deltoids), helping improve posture.

• Builds arm muscles (triceps): When you push the weight up, your triceps (back of your arms) do a lot of work. Over time, this helps your arms look more toned and feel stronger.

• Supports other exercises: A strong bench press can help you do better in other lifts like push-ups, overhead presses and even pull-ups. It builds a solid base of upper body strength.

• Better bone health: Lifting weights helps your bones get stronger. The bench press puts stress on the bones in a safe way, which helps keep them healthy.

• Improves mental focus: Doing the bench press properly needs concentration and good form. Over time, this helps improve your focus and mind-muscle connection.

• Can help burn calories: While it’s not a cardio exercise, lifting heavier weights with the bench press can increase your heart rate and help burn more calories, especially when done as part of a full workout.

Conclusion

The bench press helps build overall upper body strength, supports your fitness goals and even improves your mental focus. While staying active with exercise is a great step towards a healthier lifestyle, pairing it with medical insurance can help you be prepared for the future in case of any illness or injuries. It is also a great idea to look into health insurance for the family so that your loved ones are protected too.

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 great way to keep your body and mind healthy. It helps you relax, stretch your muscles and stay strong. However,  just like any exercise, doing the poses the wrong way can cause problems. So, it’s good to know some common mistakes and take yoga precautions to avoid them.

Mistakes to avoid while doing yoga

Here are some common yoga mistakes that you should try to avoid:

• Not warming up first

Starting yoga without warming up can make your body stiff and more likely to get injured. A few simple stretches or light movements before your main poses can help a lot.

• Pushing too hard

Don’t force your body into positions it’s not ready for. This can lead to pain or injury.

• Ignoring your breath

Breathing is a big part of yoga. If you’re holding your breath, it means you might be doing too much. Always inhale and exhale deeply and slowly through your nose during your practice.

• Wrong body alignment

If your body is not lined up properly, you might feel discomfort or strain. It’s best to learn from a trained teacher or follow a trusted video to understand the right form.

• Skipping the cool-down

After yoga, it’s important to take a few minutes to cool down and relax. This helps your body recover and keeps your mind calm.

• Not listening to your body

If something doesn’t feel right, stop and take a break. Pay attention to how your body feels in each pose.

• Using the wrong mat or no mat at all

A proper yoga mat helps you stay stable and stops you from slipping. A soft, non-slip mat is best, especially for standing poses.

Conclusion

Yoga can be a wonderful part of your daily routine, but only if done the right way. It can keep your body safe and your mind peaceful. If you’re starting yoga for better health, it’s also smart to think about your overall well-being, including your medical cover. Many health insurance plans support fitness and wellness programmes, which may include yoga. For older adults, having the right senior citizen health insurance is especially important.

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.

Regular exercise offers tremendous benefits for your physical and mental well-being. However, many people diminish these benefits by making avoidable mistakes during their fitness journey.

Whether you're just starting or have been exercising for years, knowing these common pitfalls can help you get better results with fewer setbacks. Read on to discover some common workout mistakes that you should be aware of.

Mistakes to avoid during workouts

Here are some crucial errors to watch out for in your exercise routine:

1. Overtraining: Many enthusiastic exercisers push too hard too soon. Remember that fitness is a gradual process, not an overnight transformation. Your body needs time to adapt to new stresses. Excessive training without proper recovery may lead to injuries, exhaustion and diminished results.
2. Neglecting warm-ups and cool-downs: These essential components of a workout routine are often rushed or skipped entirely. An adequate warm-up increases blood flow to the muscles and helps prepare the body for more intense activity. Similarly, cooling down helps your body transition safely back to a resting state and loweres muscle soreness.
3. Poor hydration habits: When you're dehydrated, your energy levels drop, muscle function declines and recovery slows. Make sure you're properly hydrated before, during and after workouts to maintain performance and support recovery.
4. Incorrect technique: Improper form reduces the effectiveness of your exercises and significantly increases injury risk. Take time to learn proper techniques, use mirrors to check your form or consider working with a qualified trainer initially to establish good habits.
5. Insufficient rest periods: Without adequate rest between sessions, your muscles can't repair and strengthen properly. Include rest days in your schedule and ensure you're getting enough sleep.
6. Unbalanced training approach: A complete fitness programme should include cardiovascular exercise, flexibility work and strength training. Focusing exclusively on one type of training creates imbalances and limits overall fitness development.

Conclusion

While exercise is essential for good health, how you exercise matters greatly. By avoiding these common mistakes in gym, you'll create a safer, more effective fitness routine that delivers sustainable results. Combine smart training with balanced nutrition and adequate rest for the best results. Don’t overlook routine medical check-ups—they are key to long-term health and early detection.

To further safeguard your well-being, ensure you have the right health insurance policy that covers medical costs, treatments and hospital stays. Additionally, a critical illness insurance plan offers specialised coverage for serious health conditions, providing both support 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.

Squats are one of the best exercises to build strong legs, glutes and core. They help with balance, flexibility and everyday movements like walking, sitting or lifting things. However, if not done correctly, squats mistakes can lead to injuries or back pain.

Mistakes to avoid while doing squats

The following are some of the most common squat mistakes to be aware of:

1. Not going low enough: Many people do half squats, where they stop too early and don’t lower their body enough. To get the full benefit, try to lower your hips until they are in line with your knees (or lower if your flexibility allows). This helps work more muscles.
   
   
2. Knees going too far forward: Your knees should stay above your toes, not go too far forward. If they do, it puts extra pressure on your knees. Try pushing your hips back like you’re sitting on a chair and keep your knees in line with your feet.
   
   
3. Letting knees cave in: Some people let their knees fall inwards while squatting. This can hurt your knees over time. Keep your knees pushed slightly out and in line with your toes.
   
   
4. Rounding your back: Keep your back straight and chest up. If you round your back, it can cause pain and injury. Look forward and engage your core (tighten your belly muscles).
   
   
5. Heels coming off the ground: Your feet should stay flat on the ground, especially your heels. If your heels lift, it means you’re putting too much pressure on your toes and not keeping proper balance. Try to push through your heels as you stand up.
   
   
6. Using too much weight too soon: It’s tempting to lift heavy to build strength quickly. However, using too much weight before learning the right form can cause injuries. Start with body weight or light weights and increase slowly over time.
   
   
7. Going too fast: Rushing through squats can lead to poor form. Go slow and controlled, especially on the way down. This helps build strength and control.

Conclusion

Squats are a great way to build strength, but only if done with the right technique. By avoiding common mistakes, you can keep your body safe and improve your performance. It’s also important to protect your health in other ways. Having health insurance is also useful. If you get injured while training, individual health insurance can help you pay for doctor visits or 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.

Pull-ups are one of the best exercises for building upper body strength. They work your back, shoulders and arms all at once. However, doing them the wrong way can lead to poor results or even injuries. If you get hurt or feel unwell, hospital visits can be expensive. However, having medical insurance can help cover the cost of treatment.

Mistakes to avoid while doing pull-ups

Here are some common pull-up mistakes you should avoid to train safely and get the best results.

1. Not warming up

Many people skip warming up before starting their pull-ups. A good warm-up helps in preparing your muscles and joints. It also reduces the chance of injury.

2. Using momentum or swinging

Using your legs to swing or “kip” during a pull-up makes the exercise easier, but it also means your muscles aren’t working as hard. Try to keep your body steady and move with control.

3. Not going all the way down or up

Some people don’t lower themselves fully or don’t pull up high enough. To get full benefit, you should lower your body until your arms are straight and pull yourself up until your chin is above the bar.

4. Shrugging your shoulders

Shrugging your shoulders towards your ears puts stress on your neck and reduces the work your back muscles do. Keep your shoulders down and back while pulling up.

5. Poor grip

Holding the bar too wide, too narrow or too loosely can affect your form. Your hands should be just a little wider than your shoulders and your grip should be firm but not too tight.

6. Ignoring your core

Your core helps to keep your body steady. If your core is loose, your legs might swing or your body might shake. Tighten your core muscles during each pull-up.

7. Doing too many too soon

Trying to do lots of pull-ups before your body is ready can lead to bad form or injury. Start with fewer reps and increase slowly.

Conclusion

Pull-ups are a great bodyweight exercise, but they must be done correctly to get stronger. Focus on good form, stay patient and practice regularly. If your whole family is into fitness and regularly goes to the gym, it's important to take care of everyone's health while exercising. Getting health insurance for the family can help make sure everyone gets the care they need when they need it.

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

Push ups are among the most effective bodyweight exercises which help build strength and core stability. However, doing them incorrectly can reduce their effectiveness and cause strain or injury. Whether you’re a beginner or experienced, it’s easy to slip into bad habits.

We’ll highlight some of the common push up mistakes in this post and how to fix them for better results.

Common mistakes to avoid while doing push-ups

Proper push-up technique is essential for maximising benefits and preventing injury. Based on insights from Outside Online, here are five common push-up mistakes to avoid:

1. Incomplete Range of Motion: Not lowering your chest close enough to the floor or failing to fully extend your elbows reduces the effectiveness of push ups. Aim to bend your elbows to at least 90 degrees during the descent and fully extend them upon rising. If achieving full range is challenging, consider modifying the exercise by performing push-ups on your knees or with hands elevated on a stable surface.
2. Incorrect Hand Placement: Positioning your hands too far forward while doing push ups can strain your shoulders and wrists. Ensure to align your wrists directly under your shoulders to maintain proper form and reduce undue stress.
3. Misaligned Hips: Allowing your hips to sag or rise disrupts the straight-line alignment from head to heels, diminishing core engagement and increasing injury risk. Focus on keeping your body in a rigid plank position throughout the movement.
4. Elbow Positioning: Flaring elbows out excessively during the push ups can lead to shoulder discomfort. Instead, angle your elbows back toward your hip bones to engage the correct muscles and protect your joints.
5. Neglecting Core Engagement: Failing to activate your core muscles can result in a lack of stability and proper form during push-ups. Engaging your core helps maintain a straight body line and supports overall movement efficiency.

Conclusion

By addressing these common errors, you can enhance your push-up performance, ensuring the exercise is both safe and effective. While regular exercise is essential for staying healthy at any age, it’s equally important to be prepared for unexpected health issues. That’s why senior citizen health insurance can be a smart investment.

Investing in health insurance plans offers added protection and peace of mind as you continue working toward a healthier lifestyle.

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.

Rowing is a full body workout which combines strength, endurance and technique. Whether on a rowing machine or rowing on the water, with proper form you can maximise performance and prevent injuries. However, many beginners and sometimes even the experienced rowers make mistakes. These mistakes apart from reducing efficiency, put unnecessary strain on the body.

In this blog, we’ll cover the most common rowing machine mistakes and how you can avoid them.

Common mistakes to avoid during rowing exercise

When using a rowing machine, it's critical to maintain proper form for maximum effectiveness and to prevent injury. Here are five common mistakes to avoid during rowing exercise:

1. Using Only Your Arms: Relying solely on your arms for rowing reduces efficiency and can lead to fatigue. Instead, initiate the stroke by pushing with your legs, then engage your core and finally pull with your arms. This sequence ensures a powerful and balanced stroke.
2. Pulling with Arms Too Early: Starting the pull with your arms before your legs have fully extended disrupts the stroke's rhythm and reduces power. Focus on fully extending your legs before engaging your arms to pull the handle towards your torso.
3. Bending Knees Too Soon During Recovery: During the recovery phase, if you bend your knees before your arms and torso have moved forward, the handle may have to manoeuvre around your knees, disrupting the stroke's fluidity.
4. Collapsing Your Chest Forward: Slouching or collapsing your chest can lead to poor posture and potential back strain. Maintain a tall posture. Keep your chest up and shoulders relaxed during the stroke to promote better breathing and efficiency.
5. Leaning Too Far Back at the Finish: Excessive backwards lean at the end of the stroke can strain your lower back and doesn't contribute to additional power. Aim to lean back only slightly, about 20–30 degrees, to maintain control and effectiveness.

Conclusion

By being mindful of these common errors and focusing on proper technique, you can enhance your rowing workouts and reduce the risk of injuries. While fitness is a great step toward wellness, unexpected health challenges can still arise. That’s why it’s wise to invest in a health insurance policy.

Consider critical illness insurance—it offers financial support when you need it most, giving you peace of mind as you focus on staying active and healthy.

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.

Dopamine supports our ability to experience pleasure, maintain focus and sustain motivation throughout daily activities. A dopamine deficiency can lead to a myriad of symptoms such as fatigue, irritability, sleeplessness, feeling unmotivated and mood disturbances.

If you are experiencing any symptoms associated with low dopamine levels, here's how to increase dopamine levels in the body through natural methods.

How to increase dopamine levels?

Here's how to increase dopamine levels naturally:

1. Stop substance abuse: Alcohol, nicotine and recreational drugs can impair dopamine regulation, so it's important to quit these substances. These substances often provide an artificial dopamine spike followed by a significant crash, creating a cycle that can ultimately damage your brain's natural dopamine production system.
2. Regulate sleep: Follow a routine bedtime, create a restful environment and don’t use electronic devices before bedtime. Quality sleep is essential for dopamine regulation as your brain performs critical restoration during deep sleep.
3. Stress regulation: Chronic stress can reduce dopamine levels in the brain. Opt for mindfulness practices, practise meditation or seek professional help. Create strong personal and professional boundaries and interact in social settings.
4. Diet management: A diet high in saturated fats can lower levels of dopamine in the body. Better dietary choices can stop the dysregulation of dopamine in the brain. Incorporate foods rich in tyrosine and magnesium to support dopamine production. Examples are dark chocolate, lean proteins, nuts and leafy greens.
5. Engage in feel-good habits: Activities that boost dopamine levels naturally like enjoyable hobbies, spending time outdoors and exercise. Even a brisk 20-minute walk can trigger a noticeable improvement in dopamine activity. Creative pursuits like painting, playing music or writing can stimulate dopamine release through the satisfaction of making something new.
6. Set and achieve goals: The anticipation and achievement of goals triggers dopamine release. Break larger goals into manageable tasks that provide frequent opportunities for success. Each small victory provides a dopamine boost that motivates you toward the next step.

Conclusion

It is important to remember that while natural methods can be helpful in increasing dopamine levels in the body, prolonged or excessive symptoms require medical intervention. If symptoms persist, consult a medical professional.

They can recognise and diagnose any underlying medical conditions that cause low dopamine levels or offer supplements and medications when necessary. An appropriate individual health insurance plan covers the cost of these consultations and treatment, providing peace of mind and financial protection.

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.

Understanding anti-thyroid antibodies’ normal range is essential to assessing thyroid health. It ensures effective health management while affirming you are on the correct path regarding your general health status.

What is the Thyroid Peroxidase Antibody Normal Range?

The anti-thyroid peroxidase AB normal range typically lies at levels not above 35 IU/mL. Anyone who tests above this anti-thyroid peroxidase ABS normal range needs to know they have hyperthyroidism that may be further diagnosed as Hashimoto’s thyroiditis, Graves’ disease, etc., which are considered autoimmune disorders. Consult a doctor if it is below or above the anti-thyroid peroxidase normal range.

Conclusion

By observing the antithyroid antibodies' normal range, you can make a significant difference in safeguarding the well-being of your thyroid gland. Also, look into quality health insurance that caters to its treatment, whenever necessary.

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.

Many studies and research work have evaluated the efficacy of psychotherapy over the years. Several affirm that psychotherapy can contribute considerably towards better mental health conditions among people from varied demographic areas. Undoubtedly, having considerable knowledge regarding psychotherapy effectiveness is essential for patients and professionals alike.

Is Psychotherapy Effective?

Research shows that the effects of psychotherapy are strong and, sometimes, excel over pharmacological interventions. The American Psychological Association recently conducted an exhaustive review to conclude that psychotherapy relieves symptoms of mental disorders. Further, it also improves functioning, as well as an individual's overall well-being. It has been tried and tested that psychotherapy clears or decreases disability and allows individuals to be productive at work, which enhances their health in the long term.

The effectiveness of psychotherapy for depression is amazingly striking. It has been found promising in treating depression. Studies indicate that psychotherapy treatments are equal to antidepressant medication in efficacy and even superior in preventing relapse after treatment. Thus, many patients and their families prefer psychotherapy over medication, given the lower side-effect burden.

Also, research has established that the effectiveness of psychodynamic therapy is on another level. It is aimed at the unconscious motivations underlying one's actions to provide deep personal insights and emotional healing. Research has indicated that psychodynamic therapy has offered benefits that continue to evolve even when treatment has ended.

Online therapy has gained momentum in recent years. Hence, a question that generally arises is, “Is online treatment effective?”

Yes, it is.

It provides results similar to that of traditional face-to-face therapy, thus, making it a feasible option for those seeking mental health support in remote areas. The effectiveness of psychotherapy can be enhanced through a proper health insurance policy plan, which reimburses for such high out-of-pocket services. A comprehensive healthcare plan provides more accessibility for individuals seeking help with psychotherapy.

Conclusion

The availability of abundant research shows that psychotherapy is evidence-based, effective, and of benefit for most mental health disorders. As its accessibility increases, so does the possibility of its positive effects reaching more people.

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.

Psychotherapy means a professional treatment designed to bring improvement in mental and emotional health. Through various techniques, psychotherapy helps an individual overcome their psychological challenges.

What Is The Definition Of Psychotherapy?

The psychotherapy definition describes it as a treatment method in which a professional therapist uses conversation, interventions, and various techniques to help individuals understand and overcome their psychological problems.

On the other hand, group psychotherapy’s definition is a group of people working together with a therapist. The essence of psychotherapy involves a systematic dialogue for understanding and handling problems in mental health. Psychological therapy has taken several modes and forms in techniques that aim at caring for emotional and mental health.

Conclusion

Psychotherapy is, therefore, an indispensable tool in mental health treatment-a structured support approach to emotional and psychological problems. It is important to define psychological therapy for oneself to increase well-being and confidence. A health insurance policy also helps you cover the costs of essential mental health resources.

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.

Guillain-Barré Syndrome (GBS) is a rare autoimmune condition in which the immune system attacks its own peripheral nervous system, leading to symptoms like weakness, numbness, and extreme nerve damage.

This condition can greatly impact a person's quality of life by disrupting communication between the muscles and the brain. In this blog, you will gain in-depth insights into this condition, its symptoms, and the GBS recovery process.

The nervous system under attack

In GBS, the immune system targets the myelin sheath, which is a protective veil around nerve fibres. This damage disrupts nerve signal transmission, causing muscle weakness and sensory issues. In some cases, the myelin sheath and the axons themselves may be impacted.

Main components affected:

• Myelin Sheath:

  Acts as insulation for nerve fibres to speed up signal transmission.

• Axons:

  Carry electrical signals away from neurons.

Signs and symptoms to watch

The symptoms of GBS often begin with tingling sensations or numbness in the legs or arms. These symptoms can rapidly escalate into muscle weakness or paralysis over hours or days. Common signs include:

• Muscle weakness that starts from the legs and reaches the arms
• Loss of reflexes
• Difficulty walking or climbing stairs
• Painful sensations like tingling or burning
• Breathing difficulties if chest muscles are affected

If you experience any of the symptoms mentioned above, contact a physician immediately. The physician will suggest the best GBS treatment to help relieve this condition.

Healing and recovery patterns

Recovery from GBS varies widely among individuals. Most people reach extreme weakness within two weeks after symptoms begin. With proper medical care, the GBS recovery can be completed within several months to a year. However, some may experience residual weakness or sensory disturbances.

Having adequate health insurance coverage can significantly ease financial burdens during treatment and recovery phases by covering hospital stays, physical therapy sessions, and even medication costs.

Understanding Guillain-Barré Syndrome is crucial for early detection and management. Most individuals recover with timely intervention. Ensuring proper healthcare support through comprehensive health plans helps manage both physical recovery and financial stress. It will also provide reassurance during challenging times while helping you manage this complex condition more effectively in the long run.

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.