ICICI Lombard Health Insurance Cashless Network Hospital List in Jangareddygudem, Andhra Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Hindupur, Andhra Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Guntur, Andhra Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

ICICI Lombard Health Insurance Cashless Network Hospital List in Gudivada, Andhra Pradesh

Explore ICICI Lombard’s health insurance plans :

• Family Health Insurance
• Personal Accident Insurance 
• Top Up Health Insurance
• Arogya Sanjeevani Policy
• Corona Kavach Policy
• Senior Citizen Health Insurance
• Parents Health Insurance
• Children Health Insurance

which offers people much needed financial backup during any medical emergencies.

Have you ever heard of hepatitis C? It's a liver disease caused by the hepatitis C virus (HCV) that affects millions of people around the world. Left untreated, HCV can lead to severe health problems such as cirrhosis (liver scarring). Knowing the symptoms and signs of hepatitis C is key to catching it early and getting proper treatment as soon as possible. In this blog post, we'll dive into what Hepatitis C is, discuss the various types, list its common signs and symptoms, how prevention works best in combating it, and provide helpful resources to turn to when seeking help for yourself or someone close to you if needed.

What are the Symptoms of Hepatitis C?        

Long-term or chronic hepatitis is usually followed by acute hepatitis, which in most cases is asymptomatic. The acute form may be associated with some generalized symptoms that include fatigue, joint pain, and pain in the upper right side of the abdomen, which are the early symptoms of hepatitis C. This makes the diagnosis of acute HCV infection challenging.

The other signs and symptoms of hepatitis C include the following:

• Nausea and vomiting
• Abdominal pain
• Fluid accumulation or edema in ankles and feet
• Build-up of ascites in abdomen
• Dark urine
• Jaundice
• Poor quality of life

Updated on 23 Dec 2025

Boosting your running abilities involves more than just running. Running alone can let pain settle in or even worsen over time. Some running experts suggest that strength training improves your running. Knowing the top strength training exercises for runners is like having secret weapons to improve speed and stamina.

This blog explores the best exercises for runners, focusing on building essential muscles for efficient and safe running.

Should runners lift weights or perform gym exercises?

Research suggests that incorporating strength training into a running routine yields significant benefits. Running primarily builds cardiovascular endurance and leg strength, but lacks addressing muscular imbalances or upper body strength. Strength training, whether via weight training or bodyweight and resistance exercises, improves core strength, stabilises joints, boosts running efficiency, and lowers injury risk. For runners, supplementing their runs with balanced strength training can enhance overall performance.

Benefits of gym exercises for runners

Gym exercises can offer great benefits to runners, including:

• Improved running efficiency: These can help you gain stronger muscles that use less energy and allow you to run for longer.
• Injury prevention: Weightlifting can help stabilise joints, improve balance and correct muscle imbalances, thereby preventing injuries.
• Better speed and power: Exercises like squats and deadlifts can help build explosive strength. This helps you run faster during sprints or races.
• Enhanced endurance: Building muscular endurance in your legs, core and upper body supports consistent pacing over long distances.
• Improved posture and form: A strong core can help maintain proper running mechanics. This helps reduce stress on the hips, knees and lower back.
• Quicker recovery: Having stronger muscles means better impact and faster recovery between training sessions.

Best exercises for runners

Here are the five best exercises for runners:

Reverse lunge

The reverse lunge is a practical running workout that can improve your running efficiency by working on essential muscle groups.

How to do it:

Step backwards with one leg to begin this exercise, then lower yourself until both knees are bent at 90 degrees.

This exercise strengthens your glutes, hamstrings and quadriceps while enhancing your stability and balance. Whereas reverse lunges correct muscle imbalances, which is helpful for runners looking to stay injury-free and run effectively. By integrating reverse lunges into your workout, you may strengthen the base that underpins your strides and overall running ability.

Walking lunge

The walking lunge is an effective workout that can improve running efficiency by strengthening key muscle groups.

How to do it:

To perform this exercise, walk forward on one leg while bending both knees to a 90-degree angle. Move forward while stepping with each successive leg.

This movement improves balance and coordination while engaging your quads, hamstrings, glutes and core. Walking lunges help develop muscle symmetry, which is essential for avoiding injuries and having the best running form. Adding these exercises for runners into your daily routine is the groundwork for more fluid, effective strides and a better running experience.

Single-arm standing cable row

Runners wishing to improve their upper body strength and overall running ability should try the single-arm standing cable row.

How to do it:

Stand in front of a cable machine, grasp the handle with one hand, and step back to tighten the cable. Maintain an upright back and a tight core as you pull the handle towards your side.

This exercise strengthens your back, shoulders, and core muscles while promoting a solid upper-body posture that complements your running technique. It balances your lower and upper bodies, improving your running form.

Single-leg deadlift

The single-leg deadlift is a dynamic workout that can help runners by enhancing balance, strength and stability.

How to do it:

When standing on one leg for this exercise, hinge at the hips so you can drop your upper body toward the ground while extending the other leg behind you. Straighten your back and use your core for stability.

Single-leg deadlifts can help correct muscle imbalances, improve strength, encourage good running form and reduce injury risk.

Step-up

Step-up exercises are an excellent way for runners to supplement their training as they concentrate on building the lower-body muscles necessary for effective running.

How to do it:

Put one foot on an elevated surface, such as a bench or a solid box, and push through that foot to pull your body onto the platform. Return to the ground and change legs.

These exercises improve the strength and endurance of your legs. Step-ups are a great addition to your running plan since they replicate running motions and strengthen the muscles that help you move forward.

Conclusion

Performing these exercises in combination with running can enhance your performance and reduce the risk of injury. These are critical components of a runner’s fitness and can help develop both lower and upper body strength and stability.

While adding these exercises to your routine can help prevent injuries, it is still essential to remain prepared for unexpected situations. Purchasing critical illness insurance offers financial protection against unforeseen medical expenses. In case of injury, your insurance policy can help you get therapies, surgeries and consultations without worrying about the finances.  Furthermore, get personalised medical insurance advice and solutions by filling out the form provided on this page.

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’re a fitness fan, we have a unique offer for you, especially if you are toning your shoulders, chest and arms. Whether you’re looking to refresh your previous workout routines or prepare for a new approach to working out your upper body, we are here to help. We have compiled a list of upper body workouts that go beyond typical exercises. They are excellent for giving your upper body workout a fresh twist. So, whether you are a gym regular or a newcomer, get started with these fantastic exercises and look forward to being healthy!

List of the best exercises for your upper body

With these powerful upper body workouts, you can increase your upper body strength:

• Chest push-up
• Chest flies
• Lat pulls
• Back extensions
• Bicep curls

1. Chest push-up

Think about starting on all fours, ready to master the push-up. Walk your hands forward until your back is straight and your hands are spread wider than your shoulder. With bent elbows, lower into a push-up and strive for a calm descent. If you find this complex, you can modify the exercise: walk your hands backwards or try pushing up against a wall. If development seems slow, do not worry. Push-ups are the classic upper body exercise, working the chest, arms and core. Watch as your upper body prowess and strength increase. One push-up at a time, this path reveals a strong, fit version of you.

2. Chest flies

The chest fly exercise is all about sculpting your chest muscles. Lie down, grab some weights (5-8 pounds for women, 8-15 pounds for men), and hold them above your chest with your palms facing in. Keep your core muscles tight and bend your elbows slightly as you lower your arms to the sides, but not too low. Then, lift the weights back up. This move targets your chest and helps define it. Just a few reps of chest flies can make a big difference in your upper body strength and appearance. Get ready to rock that confident chest!

3. Back extensions

To tone the lower back, let us go into back extensions! Lie on your stomach, arms by ears, elbows bent. Engage the lower back, lightly tighten the abs, and lift the chest off the floor. Using your hands for help is fine, but push with your back. Lower your body gently, and retry. For more challenges, put your hands behind your head. Extend your arms forward as your chest lifts. These strength-building exercises for the upper body will benefit your lower back.

4. Bicep curls

Bicep curls are among the best exercises for the upper body in building your arm muscles, so let us discuss these. Stand with your feet hip-width apart when holding weights in front of your thighs. Curl the weights toward your shoulders by engaging your core and bending your elbows. Do not thrust out your elbows; keep them close to your torso. Now, slowly drop the weights while keeping your muscles tight. Repeat to get a worthwhile arm workout. By doing bicep curls, one can frequently handle larger weights!

5. Bent arm lateral raises

It is time to learn about bent arm lateral raises, an excellent exercise for improving your shoulders. Choose lighter dumbbells. Stand hip-width apart, hold dumbbells, palms inward, and arms at 90 degrees. Effortlessly lift arms sideways, keeping your elbows steady. Reach shoulder height, arms parallel to the floor. Lower weights slowly. Strengthen those shoulder muscles for defined shoulders. The best exercises for the upper body precisely target shoulders and give them a toned look.

Plantar fasciitis commonly causes pain and discomfort in the heel and sole of the foot. While various treatment approaches are available, exercise can significantly contribute to managing and alleviating the symptoms associated with this condition. In this discussion, we will delve into some exercises that effectively address plantar fasciitis, offering individuals potential relief and enhancing overall foot health.

List of the best exercises for plantar fasciitis

Numerous exercises prove effective in treating plantar fasciitis. Let’s explore some exercises for plantar fasciitis below:

• Calf stretches

• Plantar fascia stretch

• Foot strengthening exercises

• Toe stretching

• Low-impact aerobic exercises

1.      Calf stretches

Calf stretches rank as one of the most effective exercises for plantar fasciitis. These stretches help alleviate strain on the foot by extending the calf muscles, thereby reducing stress on the plantar fascia. To perform a basic calf stretch, stand with one foot forward and the other behind, keeping both your heels on the ground. Slowly lean forward until you can feel a stretch in the calf muscle. Repeat this stretch multiple times on both sides, holding it for approximately 30 seconds. To enhance the stretch’s effectiveness, you can use a towel or a resistance band wrapped around the ball of your foot, then pull your toes towards your torso. 

2.      Plantar fascia stretch

As the name suggests, this exercise specifically targets the plantar fascia. Sit on a chair and place one ankle on the opposite knee. Next, gently pull the toes towards the shin until you feel a stretch in the arch of the foot. Hold this stretch for about 30 seconds and repeat it several times on both feet. You can perform this exercise multiple times throughout the day, promoting flexibility in the plantar fascia.

3.      Foot strengthening exercises

One can alleviate plantar fasciitis symptoms by strengthening the foot muscles. Exercises like towel curls can prove beneficial. Place a towel on the floor and scrunch it up towards your body using your toes to perform this exercise. Repeat this exercise several times; you can gradually increase the resistance using a thicker towel or add small objects for your toes to grip. Additionally, you can include other exercises like marble pickups or toe curls with resistance bands in your foot-strengthening routine.

4.      Toe stretching 

With toe stretches, you can relieve tension in the muscles and ligaments of the foot, aiding in the management of plantar fasciitis symptoms. You can perform a simple toe stretch by sitting on a chair and crossing one ankle over the opposite knee. Gently grasp the toes and stretch them upwards until you feel a mild stretch. Hold this stretch for about 15-20 seconds and repeat it several times on each foot.

5.      Low-impact aerobic exercises

Engaging in low-impact aerobics, such as swimming or cycling, can enhance your overall fitness, all the while reducing the strain on your feet. These exercises improve cardiovascular health, without subjecting the plantar fascia to undue stress. Specifically, for those dealing with plantar fasciitis, swimming provides an excellent method to develop foot and leg muscles without overburdening them with excess weight.

Fitness enthusiasts perform countless exercises for various muscle groups to achieve their ideal physique. Among these muscle groups, let us concentrate on the latissimus dorsi, or lats, today. The lats often take precedence for their role in attaining a "V-taper" shape. They are considered essential for enhancing the function, stability and appearance of the upper body.

List of the best exercises for lats

Listed below are some of the best exercises for lats:

• Wide-grip pull-up

• Pendlay row

• Straight-arm lat pushdown

• V-bar sternum pull-up

• One-arm lat pulldown

1.      Wide-grip pull-up

Wide-grip pull-ups are a superior exercise for targeting the lats, primarily because they emphasise scapular depression, humeral adduction, and retraction. Grab the pull-up bar with hands wider than shoulder-width apart. Engage your core, pull your body up until your chin clears the bar, and then lower yourself, maintaining control. Avoid swinging or using momentum.

This exercise predominantly involves the latissimus dorsi, which serves as the primary mover, enabling powerful arm extension and shoulder adduction. The wide grip directs tension towards the laterally positioned lats fibres, optimising muscle activation. Additionally, wide-grip pull-ups activate synergistic muscle groups like the rhomboids, teres major, biceps brachii, and infraspinatus, making it a potent comprehensive exercise for overall upper body development. 

2.      Pendlay row

One of the most effective exercises for lats is the pendlay row, which requires significant recruitment of the scapular retractors, particularly the latissimus dorsi. Get into a bent-over position with a strict horizontal back angle and keep your torso parallel to the floor. Engage the latissimus dorsi to the maximum extent during each repetition. The Pendlay Row stimulates the lats through a combination of eccentric loading and concentric contraction during the pulling phase, offering balanced stimulus for muscle growth. It’s important to emphasise that maintaining proper form and executing the right techniques are crucial for fully reaping the benefits of this exercise.

3.      Straight-arm lat pushdown

Incorporate the straight-arm lat pushdown into your workout routine to isolate the lats. Holding a cable attachment overhead and extending your arms straight down while maintaining a slight backward lean keeps the lats under tension throughout the movement. The straight-arm position in this exercise eliminates the involvement of the biceps brachii, transferring the workload primarily to the lats, which enables a stronger mind-muscle connection.

4.      V-bar sternum pull-up 

Often, most of us underestimate the effectiveness of the V-bar sternum pull-up as an exercise that significantly targets the lats. When you use a V-bar attachment and pull towards the sternum, this exercise places a heightened emphasis on scapular depression and humeral adduction, resulting in greater activation of the latissimus dorsi. The V-bar sternum pull-up’s unique movement pattern and grip width allow the lats to contract through a wider range of motion, leading to increased muscle stimulation and growth.

5.      One-arm lat pull down 

Completing our list of the best exercises for lats is the one-arm lat pull down. This unilateral movement presents an excellent opportunity to boost lat activation while reducing any muscular imbalances between the left and right sides of your body. When you perform this exercise, you can concentrate on attaining the ideal lat contraction and involve your core to stabilise the body throughout the motion.

The one-arm lat pull down permits a more controlled and deliberate execution, ensuring maximum tension on the lats to attain the desired muscle growth.

Blood donation is of great importance, and the demand for blood donation always remains high. However, there are still many people that do not volunteer for this cause due to various reasons. There are many factors which might prevent them from donating blood.

 The biggest reason can be a lack of knowledge among them. Many people who donate blood for the first time have several questions. Two of the most common questions include ‘What to eat before donating blood?’ and ‘What to do after donating blood?’

 Read on to find the answers to these common yet vital questions that cross your mind.

How is donated blood used to help others?

Donated blood is a lifeline for many patients. It is separated into components such as red cells, platelets and plasma, each serving distinct medical purposes. These components assist accident victims, surgical patients and those battling illnesses like cancer. For instance, individuals like James Harrison, known as the "man with the golden arm," have made significant impacts by donating blood that helped treat Rhesus disease, saving millions of babies. 

Dos and don'ts before donating blood

Keep this list of dos and don’ts in mind if you are planning on donating blood:

Dos:

• Hydrate: Consume ample water before donating to maintain blood volume.
• Balanced Diet: Eat iron-rich foods such as red meat, fish, poultry, beans and spinach to bolster iron levels.
• Rest: Ensure a good night's sleep prior to donation.
• Check Your Medical Coverage: If you are a senior citizen, having health insurance for senior citizens can be beneficial in case of any post-donation complications.

Don'ts:

• Avoid Fatty Foods: Steer clear of high-fat meals before donating, as they can affect blood tests.
• Medications: Refrain from taking aspirin at least two days before donating platelets.

What to avoid before blood donation?

Before donating blood, it's advisable to avoid alcohol and fatty foods. Alcohol can lead to dehydration, while fatty foods can interfere with blood testing processes. Additionally, ensure you're not on medications that could affect your eligibility to donate. Having medical insurance can offer protection if any health concerns arise post-donation.

What to eat before donating blood?

Blood donation can be the safest way to help people suffering from critical medical issues. However, to do so, you must be safe and healthy, especially before donating blood. So, you should always pay close attention to what to eat before blood donation. Some nutritional elements that are vital for blood donation are:

• Iron

Iron is important for haemoglobin production. This means that the amount of iron in your body can affect your entire blood-pumping system. Vegetables such as spinach, peas, kale, and beans can provide enough iron before blood donation.

• Vitamin C

Vitamin C will complement the iron in your body. It will increase the capacity of your body to absorb iron more effectively. One can easily consume vitamin C through fruits such as kiwi, papaya and mango. You can also have vegetables like tomatoes to fulfil your body’s vitamin C requirements.

What to eat after donating blood?

Blood donation may cause dizziness and weakness, but that is temporary. As we all know, our bodies recover the blood that we donate in very little time. Want to know what to eat after blood donation? Just read on!

Some nutrients that can help you after blood donation are:

• Vitamin B complex

Vitamin B does not simply mean a single nutrient but many of them, such as B-2 and B-6. These nutrients will assist your body in building new red blood cells. Vitamin B will also speed up the procedure of recovery after blood donation. Having dairy products or some fruits like bananas will be enough.

• Water

Water is essential as our bodies cannot build blood cells without it. So, one should have a sufficient quantity of water after donating blood.

Conclusion

Blood donation is not complicated or dangerous. It isn’t harmful to the body of the donor. However, the donor needs to know what to eat after blood donation to recover faster. Donating blood improves your cardiovascular health. It also speeds up the process of creating new red blood cells in your body. Thus, donating blood benefits both the recipient and the donor! Understanding the role of donated blood and adhering to recommended guidelines can make your contribution even more meaningful. Additionally, ensuring you have medical insurance or health insurance for senior citizens can safeguard your health, providing financial security in case of any post-donation health concerns.

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

Health insurance, a pillar of financial security, stands as a shield against the uncertainties of medical expenses. Amid the comprehensive terms and conditions of insurance pricing, the concept of ‘loading’ emerges as an intriguing yet vital element.

This blog unravels the concept of loading in health insurance policies, shedding light on its significance and how it influences coverage dynamics. By understanding loading charges in health insurance, you can make knowledgeable decisions that align with your health and financial needs.

What is loading in health insurance policies?

In health insurance, the premiums are usually calculated as per an individual’s age, assuming he/she has no pre-existing health concerns. The premium loading represents an additional cost applied to this base premium, due to factors like medical history, unhealthy lifestyle habits, or even the nature of their occupation. Loading essentially acknowledges the higher risk factor of covering the particular person, and accounts for the same in the policy premium.

The practice of loading is not a punitive measure but rather a pragmatic approach taken by insurance providers to manage risk. When certain policyholders have an increased likelihood of requiring medical coverage, the loading charges help ensure that the insurance company can adequately cover potential expenses while maintaining the viability of the policy.

How does loading work in health insurance?

Loading in health insurance operates as a mechanism to address the increased risk associated with certain individuals, ensuring that their coverage remains viable and sustainable. Insurance companies thoroughly evaluate of each applicant’s risk profile. They use factors such as medical history, pre-existing conditions, and lifestyle habits to identify individuals deemed ‘risky’ due to their unique circumstances. 

Once the individual declares his/her existing health issues, medication, medical history, etc., the loading charges get calculated. Loading charges in health insurance represent the additional cost required to cover the heightened risk. They are added to the standard premium, resulting in a higher overall cost for policyholders with higher risk profiles.

Transparency is a key element of loading. Policyholders are informed about the additional cost and the reason behind it. This transparency empowers individuals to make well-informed decisions about their health insurance coverage based on their unique risk factors.

How does loading impact your health insurance premium?

Loading has a direct impact on the cost of a health insurance premium. The extent of loading depends on various factors, including the degree of risk associated with your profile. For instance, if you have a medical history that suggests higher susceptibility to certain conditions or if your occupation exposes you to potential health risks, the loading charges will reflect these factors.

It’s important to note that loading is not a penalty; it’s a measure to ensure that the insurance company can adequately cover the potential cost associated with the policyholder’s unique risk factors. Loading allows insurance companies to maintain a balanced risk pool and offer coverage to individuals with varying risk profiles.

Calcium, often referred to as the cornerstone of strong bones, plays a pivotal role in upholding bone and dental health, supporting muscle functionality, and facilitating proper nerve transmission. This essential mineral is fundamental for maintaining overall bodily well-being and functionality. While dairy products often get connected with calcium, few vegetable and meat sources also provide this crucial nutrient.

These sources include supplement-rich mixed greens, for example, spinach and kale, fortified plant-based milk, almonds and sesame seeds, and fish like salmon and sardines. Dietary choices with adequate calcium intake can enhance bone health and decrease the chances of developing osteoporosis as we age.

This article will give you an insight into the foods high in calcium, offering versatile choices for different dietary preferences.

List of calcium-rich food sources

Here are some excellent sources of calcium that you can include in your diet. 

• Dairy products: Milk, yoghurt and cheese are renowned calcium reservoirs. Known for their high calcium content, these dairy products boast superior bio-availability, ensuring efficient absorption and utilisation by the body.
• Soybeans: Optimal for those favouring plant-based alternatives to dairy, soybeans take the spotlight. They offer substantial calcium content when dry-roasted, making them a perfect enhancement for salads and snacks. You can also stir-fry soybeans.
• Dark green, leafy vegetables: Various deeply hued, leafy greens are teeming with calcium. For example, spinach, kale, collard greens, and turnip greens stand apart as remarkable sources. It’s important to realise that these vegetables contain oxalates, which might thwart calcium absorption. Combining them with foods rich in vitamin D can help offset this effect.
• Calcium-fortified foods: Numerous foods undergo calcium fortification to boost their nutritional value. Some of them include fortified plant-based milk varieties like almonds, soy, oat milk, calcium-enhanced orange juice, and breakfast cereals. These choices are particularly advantageous for individuals who may be lactose intolerant.
• Canned salmon: Canned salmon, especially when enjoyed with its edible and tender bones, serves as an exceptional calcium source. It also provides omega-3 fatty acids, bolstering both heart and cognitive well-being. This versatile option proves to be a delightful complement to salads or sandwiches.

• Nuts and seeds: Almonds, sesame seeds, and chia seeds are all great sources of calcium. Their nutrient content and healthy fat profile provide many health benefits. 
• Almonds: These nuts make a superb choice for wholesome snacking and boosting calcium intake. With 75 mg of calcium per ounce, almonds are a nutrient-rich snack that can easily enhance a wide range of recipes.
• Sesame seeds: A tablespoon of sesame seeds provides 88 mg of calcium, making it a great addition to salads or breakfast bowls. Sesame seeds are also an abundant source of other essential minerals like magnesium and zinc.
• Chia seeds: An ounce of chia seeds (28 grams) gives 178.9 mg of calcium, making it a phenomenal intake for those hoping to increase their appetite. They are easy to integrate into recipes and snacks like oats or smoothies.

• Figs: These are a surprising source of calcium, packed with nutrients and fibre. Dried figs, in particular, offer a concentrated dose of calcium, making them a delicious and nutritious snack. You can also add figs to oatmeal, yoghurt and salads for a calcium boost. 
• Dried herbs: Adding dried herbs to your food is tasty and healthy. Parsley and basil are two excellent sources of calcium, adding flavour and nutrients to meals. 
• Canned sardines: These are a great source of calcium, giving almost one-fifth of the recommended day-to-day calcium consumption in a solitary 3-ounce (approximately 92 grams) serving. They’re also a phenomenal omega-3 fatty acid and protein source, making them an incredible dietary option for those hoping to support their general well-being.
• Flour tortillas: These are a staple in numerous foods and can be a flexible base for various dishes, from wraps to quesadillas. Opt for whole wheat and fortified varieties to maximise calcium intake when purchasing flour tortillas. 
• Canned baked beans: Baked beans, often enjoyed as a side dish or in casseroles, offer dietary fibre and a notable dose of calcium. They are a convenient way to boost calcium intake while enjoying a snack.

Nature provides us with a plethora of immunity-boosting ingredients that we can easily incorporate into our daily dietary routines. From ajwain tea and turmeric milk to kadha, natural smoothies, and papaya leaf juice, various delicious and effective options are available. These remedies contain anti-inflammatory, antioxidant, and vital nutrients that can strengthen our immune systems and aid in the fight against infections. We may actively work to preserve optimum health by including these natural remedies in our diet.

List of home-made drinks to boost your immunity

Here is a list of home-made immunity boosting drinks: 

• Ajwain tea

Ajwain seeds, derived from the Trachyspermum ammi plant, are commonly used in traditional medicine for numerous health benefits, including their potential to bolster the immune system. Ajwain tea, a wonderful immunity drink, is prepared by infusing these seeds in boiling water. The tea is known for its antimicrobial, antioxidant and anti-inflammatory properties, which may help in combating various infections. Ajwain tea promotes digestion and alleviates digestive disorders, establishing a link between gut health and immune function.

• Turmeric milk

Turmeric, a spice commonly used in Indian culinary delights, has gained recognition for its potential immune-boosting properties. Turmeric is known to have anti-inflammatory, antioxidant and anticancer characteristics. These characteristics could assist in immune system regulation and lower the risk of several chronic illnesses. Mixing it with milk is a great way to consume this spice and boost your immunity.

• Kadha

Kadha is an ancient Ayurvedic herbal concoction made by boiling various herbs and spices in water. Traditionally, it is consumed as a preventive measure during cold and flu seasons and is an evergreen immunity booster drink. The specific ingredients used in kadha can vary, but common additions include holy basil (Tulsi), cinnamon, ginger, black pepper, and honey. This blend strengthens the immune system, relieves respiratory ailments, and provides a soothing effect on the throat. The combined effects of the potent herbs in kadha make it a widely consumed and trusted home remedy for strengthening immunity.

• Natural smoothies

One can combine fruits and vegetables with nutrient-dense foods like leafy greens, almonds and berries to make a delightful, immunity-boosting beverage. It helps fight inflammation and free radicals. Smoothies created from natural ingredients give a special approach to mixing a variety of immune-boosting components that serve as a powerful source of vitamins, minerals and antioxidants.

• Papaya leaf juice

Papaya, a tropical fruit rich in essential nutrients and enzymes, has long been recognised for its potential health benefits. It serves as a great immune booster juice when its leaves are blended and consumed. In particular, the leaves of the papaya plant have gained attention for their immunity-boosting properties. You can crush fresh papaya leaves and strain them to get the juice.

Gut health is an essential aspect of overall well-being, and a high fiber diet is an effective way to achieve it. Fiber plays a vital role in maintaining digestive health by regulating bowel movements and preventing digestive disorders. Including a variety of fiber-rich foods in your daily diet can help optimise nutrient absorption, reduce hunger pangs, and aid digestion.

List of high-fiber foods to include in your diet

Listed below are some fiber-rich foods you need to include in your diet:

• Whole grains 

Brown rice, oats, quinoa, as well as whole wheat bread, are delightful options for the taste buds, and they also offer an array of health advantages. These fiber foods are a superb complement to your diet since they contain insoluble fiber. It heightens stool volume and encourages consistent bowel movements. Whole grains contain essential nutrients such as iron, antioxidants, and B vitamins. Start your day with a wholesome bowl of oatmeal for the ultimate healthy beginning.

• Legumes

Legumes are a smart choice to include in your diet due to their high dietary fiber level as well as high protein content. Beans, lentils, chickpeas and peas are versatile and easy to incorporate in several recipes. These legumes are a great source of soluble fiber, essential for maintaining a healthy gut environment and controlling blood sugar levels. Legumes can help with digestion by reducing constipation and encouraging the development of good gut bacteria in your body. Legumes offer a quick and delicious method to enhance your fiber intake and promote the health of your digestive system. You can add them to soups, salads or stews.

• Fruits and vegetables

Fruits and vegetables always remain an essential part of a healthy diet since they contain necessary vitamins, minerals, and dietary fiber. Berries, apples, pears and oranges are examples of high-fiber foods that can help with digestion and encourage regular bowel movements. Broccoli, Brussels sprouts, carrots, and leafy greens are just a few examples of vegetables that are great providers of fiber, supporting a healthy digestive system. Including a variety of fruits and vegetables in your meals helps to ensure that you are getting enough fiber as well as a number of other nutrients beneficial for your digestive system as a whole.

• Nuts and seeds 

Not only are nuts and seeds delicious, but they also offer several nutritional benefits, including being a great source of dietary fiber. You can easily increase your dietary fiber intake by incorporating almonds, walnuts, chia seeds, flaxseeds and sunflower seeds into your meals and snacks. These fiber-rich foods provide a combination of soluble and insoluble fiber, which supports good digestion and prevents constipation. Additionally, nuts and seeds provide beneficial fats, essential vitamins, minerals and antioxidants that promote overall gut health. For a quick and nutritious snack, enjoy a handful of nuts, or sprinkle seeds onto smoothies, yoghurt or salads to give your digestive health a boost and provide a healthy dose of fiber.

• Bran and bran cereals

Bran, which is the grain’s outer layer, provides a rich source of nutritional fiber. Your fiber intake may considerably increase by including bran or bran cereals in your diet. Insoluble fiber, which gives stool volume, encourages regular bowel movements, and guards against digestive problems like constipation, is particularly abundant in bran. Also, bran can increase the fiber content of baked products, yoghurt, cereal, and other foods. To minimise constipation-related pain and guarantee normal digestion, it’s crucial to gradually increase your bran consumption and drink lots of water.

In the pursuit of a healthier lifestyle, one cannot overstate the significance of essential nutrients. Among these, vitamin D is a powerhouse influencing various health aspects. The following section will take you through different delicious options containing this essential nutrient. Vitamin D is not just about strong bones – it supports your immune system, mood, and overall well-being. We will explore everyday food sources of vitamin D, making it easy to boost your intake. From sunny favourites to surprising choices, you will discover how to make this vital nutrient a tasty part of your diet. Let us dive in and uncover the delightful world of vitamin D-rich foods!

Foods rich in vitamin D

The foods that must be a part of your regular diet to maintain optimal amounts of vitamin D in the body are listed below.

·       Mushrooms

Mushrooms are one of the rare plant-based foods that contain vitamin D. They are rich sources of vitamin D, essential for bone health, immunity, and various bodily functions. Mushrooms synthesise vitamin D when exposed to sunlight, and factors like sunlight intensity and the type of mushroom impact the actual vitamin D content.

·       Oranges

Oranges comprising vitamin C pack a vitamin D and calcium surprise. Including these fruits rich in vitamin D in your daily intake or sipping a cup of orange juice contributes 100 IU of vitamin D. This citrusy choice adds a flavourful twist to increasing vitamin D levels. It is a simple and delicious way to boost nutrient intake and support overall well-being.

·       Bananas

Known for their potassium content, bananas also contribute to being the best food source of vitamin D intake. The magnesium found in bananas helps activate this vital nutrient within the body. Health experts recommend incorporating 1-2 bananas into your daily diet to support your vitamin D needs. This simple addition can have a positive impact on your overall health.

·       Spinach

For those who are passionate about leafy greens, spinach takes the spotlight as a rich source of both vitamin D and calcium. Health experts suggest including a cup of fresh spinach or approximately half a cup of cooked spinach in your daily diet. Beyond providing energy, spinach delivers essential nutrients crucial for well-being. By embracing these nutritious choices, you enjoy delicious flavours and give your body the nourishment it deserves.

·       Yoghurt

Beyond its creamy texture and tangy taste, yoghurt earns its spot as a nutritional powerhouse. Fortified yoghurt boosts your vitamin D levels; it is a good dietary source of vital nutrients like calcium and protein, and beneficial bacteria for your gut. A serving of 1-1½ cups is a wise choice, offering a well-rounded health benefit package. From promoting strong bones to supporting overall well-being and disease prevention, yoghurt is a versatile and delicious addition to your daily routine.

·       Tofu

For those following a vegetarian path, fortified tofu emerges as a reliable source of vitamin D. Whether infused in gravies or added to salads, tofu offers a tasty and enriched experience. Incorporating around 25 grams daily into your diet ensures a healthy vitamin D dose.

·       Soy milk and cheese

Soy milk, made from soybeans, is a vitamin D, vitamin C, and iron-packed plant-based food. A cup offers 107-117 IU of vitamin D. Cheese is not just a tasty food item, but also a vitamin D powerhouse with phosphorus, fat, protein and calcium. About 40g daily gives 24 IU of vitamin D. Enjoy these delicious options for added nutrients!

To work towards overcoming obesity, it is crucial to understand every aspect of it. Beyond its external appearance, obesity has consequences that influence our vitality and well-being. Step into the world of obesity exploration and discover practical ways to overcome it. This article is your roadmap through various types of obesity – from stress to genetic factors – each needing a unique solution. Get ready for a transformative journey with simple insights to navigate the challenges of obesity and reach your goal of better health.

Types of obesity and how to cope with them

Obesity is about more than just how you look; it greatly affects your health. Let’s understand the different types of obesity and intelligent ways to fight them.

1.     Overeating and poor diet obesity

• This type arises from excessive consumption of unhealthy foods and inadequate physical activity.
• To address it, opt for balanced meals with controlled portions. Regular exercise is crucial to counteract weight gain.

• Reduce sugary foods and prioritise nutrient-rich options for sustained weight management.
• By making conscious food choices and embracing an active lifestyle, you can effectively tackle obesity and improve your overall well-being.

2. Stress-driven obesity (nervous stomach)

• This type of obesity emerges when stress or anxiety leads to sugary food cravings and overeating.
• Focus on stress management techniques like meditation, yoga or exercise to combat it.
• Keep sweets out of easy reach and practice mindful eating to curb emotional triggers.
• By addressing the underlying stressors and adopting healthy coping mechanisms, one can break the cycle of stress-driven overeating and work towards maintaining a healthier weight and mindset.

3. Gluten-free food obesity

• This type of obesity involves gaining weight while switching to gluten-free options that might be higher in fat and lower in protein.
• To manage this, strive for balance by incorporating nutrient-rich foods into your diet.

• Be cautious of gluten-free products that lack nutritional value, and instead, focus on whole foods that provide essential nutrients.
• By making informed dietary choices and ensuring a well-rounded approach to gluten-free eating, you can prevent weight gain and maintain a healthier lifestyle.

4. Genetic obesity

• Genetic factors and an environment that promotes unhealthy habits influence this form of obesity.
• To tackle it, create a healthier environment at home by offering nutritious foods and encouraging physical activity for you and your family.
• By making positive lifestyle changes, you can help mitigate the impact of genetic predisposition and work towards achieving a healthier weight.

5. Alcohol-related obesity

• This type stems from excessive alcohol consumption due to its high-calorie content.
• To address it, consider reducing or limiting alcohol intake to manage calorie consumption and promote weight loss.

• By being mindful of your alcohol consumption and making conscious choices, you can effectively manage your weight and support your overall health.

6.  Sedentary lifestyle obesity

• This type results from prolonged periods of sitting and minimal physical activity.
• If you have a desk job or spend significant time being inactive, start integrating movement throughout the day.
• Take short walks, stretch breaks, or even stand while working. Regular exercise is vital; set aside time for physical activity to counteract the effects of a sedentary routine.
• By prioritising movement and incorporating small changes into your daily life, you can prevent weight gain linked to inactivity and promote a healthier, more active lifestyle.

7. Emotional eating obesity

• This type involves using food to cope with emotions.
• To address it, work on identifying emotional triggers and finding alternative outlets for stress or sadness, such as journaling or talking to a friend.
• Learn to distinguish physical hunger from emotional cravings, and practice mindful eating to regain control over your relationship with food.

Are you dealing with a dry cough? Before you reach for over-the-counter medicines, why not explore some effective home remedies? These simple, natural home remedies for dry cough can provide relief from the comfort of your house. There is a remedy for every preference, from kitchen staples like honey and turmeric to soothing options like ginger and marshmallow root. There is no need to stress about that cough anymore. Let us learn these simple tips and start feeling better soon!

Home remedies to get rid of dry cough

Are you dealing with a nagging dry cough? Try these natural and easy dry cough treatments at home.

·       Honey

Honey is a tried-and-tested home remedy for sore throat and dry cough that is safe for all ages. Its efficacy spans all age groups, providing reliable comfort during the day and night. To use, mix a teaspoon of honey in a warm drink, like herbal tea or warm water, with a squeeze of lemon. Consume this mixture before bedtime for soothing relief. Honey is notably safe for adults and children aged one and above; honey’s gentle touch brings relief and is a natural ingredient that you can use safely.

·       Turmeric

Imagine a natural superhero that fights dry coughs while boosting your health – that's turmeric! Curcumin in turmeric fights inflammation, beats viruses, and acts as a shield against bacteria. Blend a teaspoon of turmeric powder with warm milk, give it a nice stir, and drink it before going to bed. This natural remedy stands out among severe cough home remedies to improve your health.

·       Ginger

This fantastic root is famous as one of the home remedies for dry cough, calming throat irritation, and making coughing less troublesome. It offers relief and helps you breathe easier. Soak fresh ginger slices in hot water. Adding honey and a squeeze of lemon will give it a lovely twist. Drink this warming ginger tea throughout the day to relieve coughing symptoms. In your search for home remedies for sore throat and dry cough, ginger is a dependable partner with its soothing hug.

·       Marshmallow root

Seeking severe cough home remedies? Your throat will benefit from marshmallow root’s calming properties. Combine one tablespoon of the dried root with hot water to prepare marshmallow root tea; steep the root for 10-15 minutes. After that, filter it, and drink many cups of this tea daily. This mixture creates a barrier in your throat that soothes inflammation. To relieve discomfort and restore your throat to a happier, healthier state, embrace marshmallow root tea.

·       Peppermint

Tea with peppermint leaves is excellent for sore throats. Brew hot water with dried peppermint leaves and let it steep; now strain and drink it. Consume this minty tea to ease coughing and pain when your throat feels irritated. The next time you feel under the weather, try it. It tastes good and can help to calm your itchy throat.

·       Masala chai

Discover the best dry cough treatment at home with the comfort and warmth of masala tea, a tasty combination of cinnamon, ginger and other spices. First, heat milk and black tea leaves in a pot while adding a flavourful blend of ginger, cinnamon, cardamom and cloves. After a quick simmer, strain the tea and enjoy the rich aroma. It is a soothing option because of its ability to reduce the discomfort of dry coughs.

·       Cayenne pepper

Chilli peppers include cayenne pepper, which is useful for soothing sore throats. Combine a tiny amount of cayenne pepper, warm water, and honey to give it a try. For cough relief, cautiously and slowly sip this concoction. It may appear a little spicy, but it can work surprisingly well at soothing your throat. Cayenne can relieve irritation; you can start with a tiny amount and adjust it to your taste.

·       Saltwater gargle

Make a simple saltwater gargle by mixing a teaspoon of salt with warm water. It is the best home remedy for dry cough at night. This efficient remedy relieves coughing and sore throats. Gargle with it for 15-30 seconds, then spit it out. You can do this as often as necessary to clear your throat. Using this simple technique, you can get comfort at night and help yourself feel better again.

Health complications not only cause panic but at times may also result in loss of finances if treatment requires hospitalization. The large hospitalization bills need to be settled, and your savings at such times can take a major hit. If the lone earning member of the family falls ill, the family is likely to undergo stress, and a sudden rise in expenditure will surely affect savings. All these emergencies can be avoided if you procure a health insurance care policy.

The main advantage offered by health insurance policy in India is the extensive medical coverage. Before you select a particular health insurance plan, it is extremely important to gain adequate information about the extent of coverage offered. You also need to check if the plan allows you to include different add-on covers to further enhance the policy benefits.

Personal Protect plan developed by ICICI Lombard can be easily purchased and offers sufficient coverage for injuries due to different accidents. This policy offers numerous benefits and must be considered to ensure the health of the sole earning-member of the family. Moreover, the policy structure can be easily customised with the inclusion of different add-on covers.

Individuals can select a minimum of Rs 3 Lakhs to a maximum of Rs 25 Lakhs sum insured, according to their requirement and budget constraints. Injuries caused by road, rail accidents, accidents due to natural calamities and arising out of terrorism or terrorist acts are all covered under this policy. This insurance policy offers compensation for medical expenses borne by the insured individual and helps to save sudden loss of finances.

Such a personal care health policy also includes Accidental Death cover in this policy plan. In case the insured individual dies within the policy period, the nominee (mentioned in the policy) is eligible to receive compensation of the sum insured. This compensation is sure to help the family of the deceased cope with the untimely loss and also maintain financial stability.

This not only reduces the burden of paying large medical bills but also keeps you better prepared should a medical emergency arise. When looking to buy individual health insurance, it becomes important to consider several factors, most important being your budget. A thorough knowledge of finances to be dispensed in the policy can help you decide on several other aspects like sum insured, policy tenure, deductible amount, etc.

The health care plus policy offered by ICICI Lombard offers individual cover for each member of the family. The flexibility and benefits extended by this insurance policy make it an affordable health insurance plan. Under this plan, the flexibility in the choice of sum insured and deductibles makes it perfect for those who wish to add to added coverage to their current health insurance policy. This feature is extremely crucial especially if your medical expenses go beyond the coverage boundary in your existing policy. The plan comes into effect once the deductible amount is reached and can be instrumental in reducing the financial burden which medical emergencies impose. The coverage under the individual health insurance policy is offered against diseases or illness is applicable hospitalisation of minimum 24 hour duration. Expenses like ,boarding/ room rent, fees payable to doctor or surgeon, expenses incurred to purchase medicines and surgical supplies as also blood and radiological tests are covered under this policy.

Sub-limit is the limit set on the sum insured by the insured person for any treatment, disease or services covered under this policy when making claims. Co-payment involves the amount payable by the insured for medical services offered by his or her plan. With the absence of Sub-limit and co-payments, this policy further allows you to enjoy better health care coverage and reduces the loss of finances when faced with a medical emergency.

The coverage period of maximum two years and hassle-free renewability up to 70 years of age enhance the overall benefits offered by this policy. With the entry age between 5 to 65 years, you can enjoy seamless benefits with this health insurance policy. Upon renewal of the policy, any one member insured under this policy can avail of a free health check-up.

Protein is an essential and fundamental nutrient that helps in building and repairing tissues. Generally associated with animal food, protein is also found in certain vegetables. Automatically the question that comes to mind is: which vegetables have high protein content? In this article, we will talk about the top 10 vegetables that are not only loaded with protein but also have essential amino acids, and vitamins like A, C, B6, D, K, folate, calcium, potassium, etc.

List of 10 the best vegetables for protein intake:

Broccoli

• 100 g of broccoli contains around 2.8 g of protein and just 34 calories.
• It is a rich source of vitamins like C, K, and folate as well as phosphorus, potassium and calcium.
• It is rich in glucosinolates - compounds that reduce the risk of cancer.
• It promotes liver health by aiding detoxification and boosting antioxidants in the liver.

Mustard greens

• A vegetable that is not only rich in protein but also in vitamins like C, B, E and K.
• It contains calcium, potassium and phenolic compounds that promote the supply of antioxidants in the body.
• A 100 g serving of mustard greens provides 2.9 g of protein and has 27 calories.

Asparagus

Asparagus contains high nutritional values-

• One cup (134 g) of asparagus has 3 g of protein, whereas a 100 g serving contains 2.2 g of protein and 20 calories, with protein accounting for 44% of its calorie content.
• It is rich in vitamins K, and A contains folate, riboflavin, magnesium and phosphorus, and has anti-inflammatory and anticancer properties.
• It also has fructooligosaccharides with prebiotic qualities, which enhance the growth of good bacteria in the intestine.

Spinach

A green leafy vegetable, spinach is loaded with nutrients-

• A 100 g serving of spinach contains 2.9 g of protein and 23 calories.
• Protein accounts for 50% of its calories.
• Spinach contains vitamins A, C, and K and is a great source of important minerals like magnesium, iron, potassium and calcium, along with a plant compound that has antioxidants and reduces inflammation.

Alfalfa sprouts

A calorie-dense and nutrient-rich veggie-

• A 100 g serving contains 4 g protein and 23 calories, with protein accounting for 69% of the calorie content.
• Rich in vitamins C and K and includes other nutrients like folate, iron, magnesium, phosphorus, zinc and copper.
• It is rich in saponin compounds that help lower cholesterol levels.
• Research proves that it reduces inflammation, lowers symptoms related to menopause, and prevents osteoporosis because of high vitamin K.

Watercress

A plant that grows in water and is rich in other nutrients like-

• A 100 g serving contains 2.3 g of protein and 11 calories.
• A cup of watercress contains 85 micrograms of vitamin K – A vitamin essential for blood and bone health.
• It is loaded with other vitamins like A, B and C including calcium and potassium.
• It has antioxidants and contains a phenolic compound that helps prevent cancer.