Though often overlooked, anchovies are a nutrient-dense and flavorful addition to any diet. These tiny, silver fish are packed with essential nutrients that offer many health benefits. Understanding the advantages of incorporating anchovies into your meals can help you make more informed dietary choices. This article explores why these small fish deserve a place on your plate.

Anchovies benefits

Some notable anchovies benefits include:

1. Rich in omega-3 fatty acids

Anchovies are rich in omega-3 fatty acids, essential for heart health. These fats reduce inflammation, lower triglycerides, and regulate blood pressure, lowering the chances of heart disease and stroke. They also improve circulation and prevent blood clots, supporting arterial health. For maximum benefits, opt for fresh or canned anchovies in olive oil over salt-preserved varieties.

2. High protein content

Anchovies are a rich source of protein, essential for muscle repair, immune support, and sustained energy. Their protein content promotes fullness, aiding in weight management. Unlike processed proteins, anchovies offer a natural, nutrient-dense option. Add them to salads, omelettes, or whole-grain toast for an easy protein boost.

3. Packed with vitamins and minerals

Anchovies are packed with essential nutrients like calcium for strong bones, iron for oxygen transport, and selenium for immune and thyroid health. They also provide vitamin B12 for brain function and phosphorus for cellular repair. A natural, highly absorbable source of key micronutrients, anchovies help meet daily nutritional needs.

4. Brain health boost

Anchovies are rich in omega-3s, especially DHA, which supports brain health by enhancing memory, focus, and concentration while reducing the risk of Alzheimer’s. These healthy fats also promote mental well-being by lowering the risk of depression and anxiety. Pairing anchovies with brain-boosting foods like walnuts, avocado, and leafy greens can further enhance cognitive function at any age.

Conclusion

Incorporating anchovies into your diet offers many health benefits, including improved heart health and brain function.

As you explore better dietary options for yourself, it is essential to supplement your efforts with appropriate exercise and frequent check-ups. A health insurance policy can allow access to quality healthcare and cover the costs of both preventative and emergency care.

Disclaimer: The information provided in this blog is for educational purposes only. Please consult a medical or nutrition professional before making any significant changes in your daily diet. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any impact or consequences resulting from the use of the information shared. 

Arugula, a leafy green vegetable, has a unique peppery flavour and impressive nutrient profile. Commonly used in salads, sandwiches, and even smoothies, arugula contains vitamins, minerals, and antioxidants that contribute to overall well-being.

Adding it to your diet can offer various benefits, making it an excellent for individuals focused on healthy eating. Read on to discover the various health benefits of arugula.

Arugula health benefits

Arugula is a nutritional powerhouse that can offer the following benefits:

1. Rich in nutrients

Arugula is a low-calorie, nutrient-dense green packed with minerals and vitamins, such as A, C, and K. Vitamin A supports vision health and skin regeneration while vitamin C boosts immune function and promotes collagen production in the body.

Additionally, vitamin K is crucial for blood clotting and bone mineralisation. Arugula also provides minerals like calcium, folate, and magnesium, which are vital for overall well-being.

2. Heart health

One of the most significant health benefits of arugula is its positive impact on heart health. It is rich in potassium, a mineral that helps regulate blood pressure. Additionally, its nitrate content can help dilate blood vessels and improve circulation, reducing strain on the heart.

This can help lower the risk of hypertension, stroke, and heart disease. Additionally, its antioxidants help prevent oxidative stress, a major contributor to heart-related conditions.

3. Digestive health

Arugula’s high fibre content can support healthy digestion, prevent bloating, and enhance gut health. It is also naturally hydrating, comprising over 90% water, further aiding digestion and metabolism. Incorporating this leafy green into meals can enhance satiety while maintaining a low-calorie intake.

4. Contains antioxidants

Arugula contains antioxidants like glucosinolates, polyphenols, and flavonoids, which combat oxidative stress and reduce inflammation. Glucosinolates support detoxification processes in the liver and flavonoids help reduce inflammation.

5. Bone health

Arugula contains abundant Vitamin K, which is essential for maintaining strong bones. It works by activating osteocalcin, a protein that ensures calcium deposits efficiently into bones rather than accumulating in blood vessels.

Additionally, arugula contains calcium and magnesium, two essential minerals that work together to maintain bone mass. Regular consumption of arugula can contribute to better bone resilience and reduced risk of fractures.

Conclusion

Incorporating arugula into your meals is a simple and delicious way to elevate your overall health. Whether tossing it into a salad or blending it into a smoothie, this leafy green can add immense value to your diet. With the numerous health benefits of arugula, it’s an excellent addition to any lifestyle.

Additionally, maintaining a balanced diet and pairing it with frequent exercise and regular health checkups is crucial for long-term well-being. An appropriate health insurance plan can cover the cost of consultations and treatment, ensuring financial protection and peace of mind.

Disclaimer: The information provided in this blog is for educational purposes only. Please consult a medical or nutrition professional before making any significant changes in your daily diet. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any impact or consequences resulting from the use of the information shared. 

Bell’s palsy is caused by sudden, unexplained weakness of the facial muscle. Bell’s palsy affects half of the face and is usually temporary. It can affect people of all age groups. Bell’s palsy results in a droopy appearance on one or both sides of the face. Symptoms of Bell’s palsy appear suddenly and become severe within 48 to 72 hours. Smiling, wrinkling of the forehead, and blinking become tough during this time. Symptoms usually go away within a few weeks to six months. In this article, we’ll delve into the causes of Bell’s palsy.

How is Bell's Palsy Caused?

The exact Bell’s palsy reasons are not known. However, the common causes of Bell’s palsy are inflammation, swelling, and compression of the seventh cranial nerve (nerve present on both sides of the face and controls facial movements and expressions). When one of these nerves becomes inflamed, symptoms related to Bell’s palsy can occur. Types of viral infection that can act as a trigger for Bell’s palsy are:

• Herpes simplex 1 virus infection
• Cytomegalovirus infection
• Respiratory infection caused by adenoviruses
• Shingles and chicken pox caused by Varicella zoster virus
• Epstein-Barr virus
• COVID-19 virus infection
• Flu caused by the influenza virus
• Hand-foot-and-mouth disease caused by coxsackievirus

Other triggers that can cause Bell’s palsy include:

• Stress
• Autoimmune disease
• Sleep deprivation
• Physical trauma
• Illness

Risk factors responsible for Bell’s palsy may include:

• Diabetes
• High blood pressure during pregnancy
• Pregnancy
• Obesity
• High blood pressure
• Past history of Bell’s palsy

Symptoms of Bell’s palsy disappear within a month, but recovery in severe cases where the entire face is paralysed may vary. Complications include

• Irreversible damage to facial nerves
• Irregular regrowth of nerve fibres, like involuntary muscle contractions
• Loss of vision in the affected eye due to dryness and scratching

Conclusion

Bell's palsy is characterised by sudden and unexplained facial muscle weakness, typically affecting one side of the face. While its exact cause remains uncertain, it is often linked to inflammation, swelling, and compression of the seventh cranial nerve, which is crucial for facial movements. While most cases resolve within months, severe cases can lead to complications. Timely medical evaluation and care are crucial for managing Bell's palsy. Having a health insurance policy can help cover the costs of diagnosis, treatment, and rehabilitation, ensuring access to necessary medical care without financial burden.

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.

Athlete’s foot is a contagious fungal infection of the foot's skin and is also known as tinea pedis. This fungal infection is more common among athletes, which is why it is called athlete’s foot. This fungal infection usually begins between the toes but can also spread to the nails and hands. Signs and symptoms of the athlete’s foot include itching, stinging, and burning sensations; blister formation; cracking and peeling of the skin; discoloration; and thick and crumbled toenails. In this article, we’ll explore the causes of athletes foot.

How is Athlete's Foot Caused?

Athlete’s foot is caused by a unique group of fungi called dermatophytes. Dermatophytes infect keratinous tissues of the body—hair, skin, and nails. Athlete's foot is caused due to the following factors:

• Damp and warm conditions: Fungi responsible for causing fungi to exist harmlessly on human skin if the skin is dry and clean. However, these fungi multiply rapidly under damp and warm conditions and cause infection. Damp socks and shoes provide a warm and humid environment for the reproduction of fungi.
• Direct skin-skin contact: An athlete's foot can spread from one person to another if an uninfected person touches the infected area of the athlete’s foot.
• Indirect contact: an athlete’s foot can spread through contaminated surfaces through the use of contaminated towels, socks, bed sheets, and shoes. Athlete’s foot can also spread through communal showers and swimming pools.
• An athlete's foot can spread to other parts of the body by scratching the infected part of the body.
• Risk factors for the disease include:
• Heavy sweating
• Frequent use of enclosed footwear
• Using personal items of a person with athlete’s foot
• Using communal showers, saunas, and swimming pools

Conclusion:

Athlete’s foot is a contagious infection of the foot’s skin caused by a type of dermatophyte (fungus). Damp and warm conditions, like sweaty feet within enclosed footwear, provide an ambient environment for the growth of fungus. This condition is very contagious and can spread easily through direct skin-to-skin contact as well as indirectly through contaminated surfaces and shared personal items. Understanding the and its risk factors is crucial for the prevention and effective management of this common fungal infection. Additionally, having a health insurance policy can be beneficial in covering medical consultations and treatments for persistent or severe fungal infections.

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.

Amblyopia is an eye condition that affects vision in one eye, mainly occurring in infants or very young children. Rarely, vision in both eyes is affected. In amblyopia, due to abnormal visual development early in life, the brain cannot recognise sight with one eye. Therefore, one eye has blurred vision while the other has clear vision. Over time, the brain relies on the eye with clear vision to see, and the vision from the blurred eye becomes worse. The weaker eye, also called the lazy eye, often wanders inward or outward. Symptoms of amblyopia include poor depth perception, head tilting, shutting or squinting an eye, and problems with the eyes working together. We’ll delve into the causes of amblyopia in this article.

How is Amblyopia (Lazy Eye) Caused?

Abnormal visual experiences in early life can alter the nerve pathways between retinal tissue and the back of the brain, resulting in the development of lazy eyes. As the weaker eye receives fewer visual signals from the brain, its ability to work decreases, and the brain starts suppressing or ignoring input from the weaker eye. Any problem with the eye that turns out the eye or blurs the vision can result in amblyopia. Causes of lazy eye includes:

• Muscle imbalance: Muscle imbalance can also occur due to strabismus, a condition in which the eyes do not line up in the same direction. Strabismus is usually due to an imbalance in muscle positioning that causes the eyes to cross or turn out and hinders them from working together. The exact cause of the strabismus is unknown, but mostly, this defect in eye muscle is hereditary.
• Refractive amblyopia: A significant difference in sharpness of vision between the eyes due to farsightedness, near-sightedness, or an uneven curve of the eye is one of the causes of amblyopia. In some children, both refractive problems and strabismus are present and result in lazy eyes. This type of vision problem can usually be fixed by wearing glasses or contact lenses.
• Deprivation: This occurs when vision in one eye is unclear due to a condition like congenital cataract, corneal ulcer, eye injury, droopy eyelid, or eye injury Physical problems with eye vision make the eye weaker and prevent the eye from seeing. If deprivation amblyopia occurs in infants, urgent treatment is required to prevent permanent vision loss.
• Risk factors for the development of lazy eye or amblyopia include premature birth, developmental problems, family history of amblyopia, and small birth size.

Conclusion:

Amblyopia, also known as lazy eye, is a condition that primarily affects one eye during infancy or early childhood but rarely impacts both eyes. Factors that cause lazy eye include muscle imbalance and refractive issues (like farsightedness or near-sightedness), among others. Consult with your doctor if your child shows signs of lazy eye. For most children, proper treatment boosts vision within weeks to months and treatment might take six months to two years. Having a health insurance policy can help cover the costs of eye check-ups and treatment, ensuring timely care for your child's vision.

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.

Jaggery, an ancient kind of natural cane sugar, is rich in various health-enhancing nutrients. Gur or jaggery is made using raw sugarcane juice. It is also extracted from palm tree saps. What a pregnant mother eats can affect her and her baby's health. What about jaggery? Should a pregnant woman include it in her diet? Let’s find out.

Is It Necessary To Consume Jaggery During Pregnancy?

You may have a question: Is jaggery good for pregnancy? It is not necessary, but eating jaggery during pregnancy can be beneficial. Jaggery contains iron, which is important for pregnant women to help avoid anemia.

How To Include Jaggery In Your Diet During Pregnancy?

Here are a few ways you can include jaggery in your diet during pregnancy:

• Sweetener substitute: Using jaggery for pregnancy instead of sugar while making tea, coffee, or desserts is better for your body and overall health.
• Jaggery milk: Dissolve s small amount of jaggery in warm milk and consume it.
• Energy bars: Prepare homemade energy bars with jaggery, nuts, and seeds for snack requirements.
• Porridge: You can include jaggery in your morning porridge and oatmeal.
• Cooking: Try using jaggery in preparations like kheer or halwa for a delightful experience.

Conclusion

Jaggery is suitable for pregnant mothers because of its nutrient content, particularly iron. Although it does not seem essential, it can be useful for your health. It is always advisable to consult your doctor prior to altering your eating regimen plan. Remember that having health insurance ensures coverage for medical expenses and quality care during pregnancy.

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.

Standing forward bend or Uttanasana is an easy yoga pose with multiple benefits. This pose helps enhance the circulation of blood and oxygen to the brain. It helps improve digestion by stimulating the internal organs while also increasing flexibility in the hamstrings, calves, and spine.

This simple yet powerful pose can be an excellent addition to your practice, whether you're aiming to enhance your health, boost mobility, or strengthen your core. Read on to discover the uttanasana steps and benefits.

What is Uttanasana?

Uttanasana comes from the Sanskrit words 'Ut’, meaning intense, 'Tan’, meaning stretch, and 'Asana’, meaning pose. This pose consists of a deep bend from the waist that stretches the spine, hamstrings, and hips.

Steps to perform Uttanasana

The uttanasana steps you should follow to gain the maximum benefit are:

• Step 1: Starting position (Tadasana)

Start in Tadasana or Samasthiti with your feet together, hands at your sides, and your body straight. Press your feet firmly into the ground, engage your thighs, and gently tuck your chin to lengthen the back of your neck.

• Step 2: Lengthen the spine

Inhale deeply, lifting your arms over your head and extending your fingers. When lifting, imagine lengthening your spine to create space between the vertebrae, maintaining a straight back and keeping your core gently engaged.

• Step 3: Move into a forward bend

On an exhale, extend your hands forward and slowly lower them to the floor, either beside or behind your heels. Aim to bring your shoulders toward your knees and your forehead toward the space between your shins.

• Step 4: Engage your spine

Let your spine gradually curve forward, keeping your legs straight. This will engage your abdominal muscles and support proper spinal movement.

Conclusion

Uttanasana provides numerous health benefits such as helping enhance flexibility, blood circulation, and digestion. Besides following a healthy lifestyle that includes alternate therapies like yoga and a balanced diet, it is crucial to take preventive measures.

A robust mediclam policy can help cover the cost of consultations, early intervention, and treatment. An appropriate policy also offers financial protection during unforeseen medical events, allowing you to focus on recovery.

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.

Diagnosis of gestational diabetes is a crucial aspect of prenatal care. Healthcare providers aim to identify and manage this condition to ensure the well-being of both mother and child. This blog delves into the diagnostic methods utilised during pregnancy to identify this condition.

What is The Diagnosis of Gestational Diabetes?

During your second trimester, you will probably have a screening test for diagnosing GDM if your risk of gestational diabetes is average. This comprises:

Gestational Diabetes Screening Regularly

Depending on your healthcare provider, screening tests may differ somewhat, but often consist of:

1. Initial Glucose Challenge Test

• The first glucose test examination involves consuming a sweet glucose solution. An hour later, your blood sugar level will be tested. Gestational diabetes is diagnosed when blood sugar levels reach 190 milligrams per decilitre (mg/dL).

• The standard range for a glucose challenge test often defines blood sugar levels below 140 mg/dL (7.8 mmol/L), though specific requirements may vary by laboratory or clinic. If your blood sugar level is greater than normal, you will require a second glucose tolerance test to diagnose gestational diabetes.

2. Tests for Glucose Tolerance in Follow-Up

• You only get an oral glucose tolerance test if the findings of your challenge test are out of the ordinary. You fast for eight hours before the tolerance test. Your healthcare professional draws your blood before, one, two and three hours after consuming a sugary beverage. The tolerance test can verify the diagnosis of gestational diabetes.

Conclusion

Early and precise detection of gestational diabetes is essential for the health of both mother and baby. Access to comprehensive health insurance ensures that expecting mothers receive necessary screenings and follow-up care, highlighting the importance of proactive management in mitigating associated risks.

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 has long been a practice that can benefit both the body and mind. Among the countless poses, Gomukhasana, also known as the Cow Face Pose, is an asana that helps improve flexibility, boost focus, and achieve inner peace.

This pose can work wonders for your posture and muscles when performed correctly. Let’s explore what is Gomukhasana and how you can master it.

What is Gomukhasana?

Gomukhasana, derived from the Sanskrit words "Go" (cow) and "Mukha" (face), resembles the face of a cow when performed. It is a seated pose that stretches the shoulders, chest, and hips—ideal for relieving stiffness and tension in these areas.

The key benefits of Gomukhasana are as follows:

• Improves flexibility: Stretches the hips, shoulders, and chest.
• Relieves tension: Reduces stiffness in the shoulders and back.
• Enhances posture: Encourages better spinal alignment.
• Boosts focus: Promotes mindfulness and relaxation.

Steps to perform Gomukhasana

Practising Gomukhasana is simple if you follow the right steps. Here’s how to do Gomukhasana:

1. Position your legs

Stretch your legs out in front of you while sitting on a mat. Bend your left knee and place your left foot under your right hip. Cross your right leg over your left leg, stacking your knees one on the other.

2. Engage your arms

Raise your right arm over your head and bend it, bringing your hand behind your back. Extend your left arm to the side, bend it, and bring it behind your back to clasp your right hand. If your hands don’t reach, use a yoga strap or towel to bridge the gap.

3. Maintain proper alignment

Sit evenly on both hips, keeping your chest lifted and back straight. Avoid leaning to one side and maintain a straight spine.

4. Focus on your breathing

Take deep, steady breaths. Hold the pose for 20–30 seconds or longer if comfortable. Release the pose gently and repeat the same Gomukhasana steps on the other side.

Conclusion

Gomukhasana is an excellent addition to your yoga practice, offering physical and mental benefits that improve overall well-being. By practising it regularly, you can enhance flexibility, improve posture, and reduce stress.

As you incorporate Gomukhasana and other asanas into your daily routine, consider consuming a balanced diet and opting for frequent checkups. Additionally, it is wise to acquire comprehensive health insurance plans to cover these costs and safeguard yourself against unexpected medical expenses to ensure long-term well-being.

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

Tea is a beloved beverage worldwide, enjoyed both iced and hot. Among its many varieties, jasmine tea stands out for its fragrant aroma and soothing qualities. It is made by infusing jasmine flowers with green tea leaves, offering a delightful sensory experience alongside numerous health benefits.

Beyond its pleasing taste and aroma, jasmine tea can offer various benefits, such as antioxidant properties and potential heart health support. Read on to discover the benefits of drinking jasmine tea that contribute to its widespread popularity.

What are the benefits of drinking jasmine tea?

Jasmine tea, typically with a green tea base, contains potent plant-based compounds known as polyphenols that enhance overall health. Some potential benefits of jasmine tea are:

1. Support weight management

A major benefit of drinking jasmine tea is that it can help manage weight by boosting metabolism. The catechins in green tea make it an excellent addition to a healthy lifestyle.

Combining jasmine tea with an active lifestyle and balanced diet can help you manage weight more effectively.

2. Improve heart health

Jasmine tea is rich in polyphenols, which could potentially protect against heart disease. Additionally, this tea may enhance heart health by lowering cholesterol levels and regulating blood pressure.

Jasmine tea also has antioxidants that protect against cardiovascular disease through improved circulation and reduced inflammation.

3. Aid digestion and improve gut health

A healthy gut can influence different aspects, like the immune system and metabolism. Jasmine tea can boost gut health by promoting the growth of beneficial gut bacteria.

It helps reduce bloating, regulate bowel movements, and alleviate digestive discomfort. Jasmine tea also has antibacterial properties that may alleviate indigestion and bloating.

4. Relieve stress and promote relaxation

The benefits of drinking jasmine tea include stress relief and enhanced relaxation. The aroma of jasmine flowers can calm the nervous system by helping ease anxiety, enhance mood, and improve sleep quality.

Conclusion

Drinking jasmine tea regularly can lead to benefits like weight management, improved digestion, and better heart health. You must supplement the consumption of jasmine tea with a balanced diet and frequent exercise.

Additionally, proactive healthcare, including regular check-ups, is essential for maintaining optimal health. Many comprehensive health insurance plans cover preventive services to promote early detection and management of potential health issues. A robust policy ensures financial protection during medical emergencies, allowing you to focus on recovery.

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 Ayurveda treatment involves the internal purification process of the body by following a special diet and using herbal remedies or by performing yoga and meditation. Ayurvedic treatment focuses on rebalancing the ‘doshas’, which are of three types ‘Vata Dosha’, ‘Pitta Dosha’ and ‘Kapha Dosha’. Each person has vata, pitta and kapha. However, usually one or two dominate in a particular person and changes, including stress, an unhealthy diet, weather and depressed relationships, can disturb the body's energy balance. These disturbances can show up in the form of disease. So it is essential to learn how does Ayurveda work.

How Does Ayurveda Work?

The term “Ayurveda” is a Sanskrit word where ‘ayur’ means “life” and ‘veda’ means “knowledge”, translating it as “knowledge of life”. Ayurveda treatment relies primarily on universal interconnectedness with the body’s constitution (Prakriti) and life forces (Doshas). 

Do you know how Ayurveda works?

An Ayurvedic practitioner focuses on treatment by rebalancing the doshas. He will enquire about your medical history on the first visit and examine your pulse, abdomen, tongue, eyes, nails and skin. The practitioner may ask about your lifestyle, especially diet, habits, etc. Based on the analysis, he may suggest different types of treatment. The most commonly prescribed include:

• Pranayama: It is a breathing exercise. Your practitioner may suggest you pranayama to help feel calm.
• Abhyanga: This practice involves using herbal oil to rub the skin, which helps to increase blood flow or circulation and draw toxins out of the body through the skin.
• Rasayana: This involves the use of mantras combined with certain herbs for rejuvenation through the process of meditation.
• Yoga: Combining breathing exercises with movement and meditation has been shown to improve circulation and digestion. Yoga also helps to reduce blood pressure, cholesterol levels, diabetes, etc.
• Pancha karma: It is done to cleanse the body and purify it, which helps reduce cholesterol. Practitioners use methods to cause extra sweat, bowel movements, and even vomit to cleanse the toxins out of the body.
• Herbal medicines: These types of medicines using herbs are given in the form of powder or tablets to restore dosha balance.

Conclusion

The goal of Ayurvedic treatment is to prevent diseases. The treatment is effective when combined with yoga and certain herbal remedies. It helps to reduce pain and discomfort in joints, and muscle pain that may occur in patients with conditions like arthritis and fibromyalgia. Ayurveda herbs may cross-react with some medications. So, it is advisable to speak with a healthcare professional before choosing any ayurvedic supplements for you and your family. Also, get health insurance to cover treatment costs.

A CT scan is often recommended for imaging purposes due to its detailed results. However, it’s also important to consider the demerits of CT scan. Balancing these factors with the benefits of detailed imaging is crucial when deciding on the appropriate diagnostic procedure.

Risks Of CT Scan

The following are some of the disadvantages of computed tomography processes:

• Radiation Exposure: One of the most significant drawbacks of a CT scan is its use of ionizing radiation. While a single scan is generally considered safe, frequent scans can increase the patient's risk of developing cancer over time.
• Misdiagnosis: It is possible that some deformities may not be easily observed, which means that certain conditions might not be diagnosed. This limitation can affect treatment plans and the overall health status of patients.
• Expensive: CT scans can be costly, especially for individuals without comprehensive health insurance coverage. The financial burden is another notable CT scan disadvantage.
• Allergic Reactions: Another consideration is the potential for allergic reactions to the contrast dye used during the procedure.

Side Effects Of CT Scan

The following are some disadvantages of a CT scan:

• Discomfort: The patient may experience discomfort from lying still for an extended period or an IV contrast injection.
• Kidney Issues: The contrast dye used in CT scans can sometimes cause kidney issues, particularly in patients with preexisting kidney conditions. This is one of the most significant CT scan demerits.
• Pregnancy Concerns: Pregnant women are generally discouraged from undergoing the test due to the potential risks that radiation exposure may pose to the unborn child.
• Delayed Reactions: Contrast agents used in CT scans may cause some people to experience allergic reactions days after the procedure, manifesting as skin rashes or itching.

Conclusion 

While CT scans offer highly detailed information that can be crucial for diagnosis, it's important to be aware of their potential drawbacks. Comprehensive health insurance is essential in managing these risks effectively. A thorough health insurance plan ensures you are protected against unexpected costs and provides peace of mind as you navigate the complexities of medical procedures.

What is a Family Health Insurance Plan?

Family health insurance plans are tailor-made safety nets to protect your loved ones from unexpectedly high medical bills. With this plan, you can rest assured that regular medical exams and unforeseen medical expenses won’t jeopardise your financial security. This isn't just any contract—it ensures the safety of you and your loved ones while shielding you from the financial and emotional burdens of unexpected medical care. With rising healthcare and rehabilitation costs, investing in health insurance plans and financial security is essential.

How Much Health Insurance Coverage Should Be Opted by a Family of 3?

Choosing the right amount of health insurance for a family of three involves striking a delicate balance. You aim for sufficient coverage to provide security without splurging on unnecessary extras. Typically, the average cost of health insurance for a family of 3 with a coverage sum of ₹10 lakh per annum may require premium payments ranging from ₹15,000 to ₹25,000. However, this cost can fluctuate depending on several personal factors.

Your family’s medical history plays a crucial role in determining the premium. A family with frequent medical needs or chronic conditions might opt for higher coverage, which will impact the premiums. The age of each family member is also pivotal. Older members generally increase the premium due to higher health risks associated with ageing.

Geographical location also affects insurance costs. Living in metro cities might escalate premiums due to higher medical costs in these areas compared to rural settings. It is essential to consider these factors while weighing your options.

The ultimate goal is securing insurance that fits your financial framework. It is crucial to ensure that you are protected in medical emergencies without being burdened by excessive premiums.

What does Family Health Insurance Cover?

Health insurance programs for families provide extensive protection against a wide range of medical costs. They include the following:

• Hospitalisation Expenses: These plans typically cover costs associated with hospital stays, including room rent, nursing care, and doctor's fees.

• Pre- and Post-Hospitalisation Expenses: They also handle costs incurred before being admitted to the hospital and after discharge. It covers diagnostic tests and follow-up visits to ensure a continuum of care.

• Daycare Procedures: This coverage includes procedures that do not necessitate an overnight hospital stay due to advances in medical technology, such as cataract surgery and dialysis.

• Coverage for Serious Illness: This coverage can reduce the financial impact of treating catastrophic diseases. It includes provisions for cancer, renal failure, and cardiovascular disease.

• Charges of Ambulance: These plans can assist with the cost of ambulance travel to and from the hospital during medical emergencies.

• Maternity Expenses: Many of these plans cover bills related to pregnancy. They include prenatal care, labour and delivery, and care for the baby after birth.

• Benefits for Wellness: Discounts on gym memberships and health checks are also offered by some insurance companies.

Conclusion

With top-notch family health insurance, you won't need to worry about how to cover unexpected medical bills. Beyond handling unforeseen medical expenses, health insurance offers numerous benefits. Safeguard your loved ones from life's unforeseen challenges by choosing an appropriate policy. Make a wise decision now to ensure peace of mind for you and your family in the future.

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.

Most women, especially first-time moms, ask, 'What’s the right diet after pregnancy?' Once your baby arrives, you should stick to a healthy, balanced meal plan. You need foods that give you energy, and you must eat a healthy diet to get nutrients for you and your baby. Foods like lean meats, seafood, eggs, and beans are nutritious and protein-rich. They help your body to recover quickly from childbirth.

This article explores the best diet plan after giving birth. 

12 Super-Foods for New Moms

1. Salmon and Sardines

It is said that breastfeeding mothers who eat fish tend to produce more milk. Both salmon and sardines are rich in vitamins and minerals. The protein-rich salmon supplied through breast milk can be the best source of DHA and EPA for your baby. These omega-3 fatty acids are essential for developing your little one's nervous system.

Mainly, wild-caught, farm-raised salmon is good for you; it’s rich in vitamin B12 and an excellent source of protein. Both salmon and sardines are known to boost breast milk production.

The DHA in salmon may also help regulate mood, making it necessary to prevent postpartum depression. However, experts recommends limiting your intake to around 12 ounces, or two main servings, per week.

2. Low-Fat Dairy

Dairy products are an essential after-birth diet for moms. Depending on your preference, you can have milk, yoghurt, or cheese to enhance bone-strengthening through vitamin D. Dairy products are an excellent source of calcium. They also provide proteins and B vitamins.

So, when breastfeeding, dairy foods ensure that your milk has enough calcium to help your baby's bone development and meet your needs. You can add at least three cups of dairy to your daily diet.

3. Lean Beef

Iron-rich foods like lean beef are an essential post-birth diet. They boost a new mother’s energy to keep up with the demands of nursing a newborn. A lack of iron can drain the body’s energy levels.

Beef is a high-quality protein and an excellent iron, zinc, and B-12 vitamin source. If possible, choose grass-fed beef, which has more omega-3 fatty acids.

4. Legumes

Legumes, particularly dark-coloured ones such as kidney beans and black beans, are rich in iron. They are a great food for breastfeeding moms and, since legumes are a source of high-quality, non-animal protein, are also perfect for vegetarian mothers.

5. Eggs

Eggs are a simple and flexible meal for nursing moms to attain their daily protein needs. DHA-fortified eggs are best to help boost the levels of essential fatty acids in breast milk.

Eggs are also rich in vitamins B12 and D, choline, lutein, folate, and riboflavin. You can diversify your egg meal by trying out the following at different times:

• Hard-boiled eggs for breakfast
• Scrambled eggs for lunch
• Omelette and salad for dinner

6. Whole Grains

Whole grains are an essential source of minerals, fibre and B vitamins. Fibre makes you feel full for longer, aids digestion, and stabilises your blood sugar levels. Try oatmeal, and make it your routine diet. They are very rich in fibre and iron. They also help in breast milk production.

Other whole-grain foods that form part of the complex carbohydrates include:

• Brown rice
• Whole-wheat pasta
• Whole-wheat bread

Enriched whole-grain bread and pasta are fortified with folic acid, an essential nutrient in breast milk, which your little one requires for good health. You need to eat enough for your well-being, too.

7. Leafy Green Vegetables

Leafy green vegetables are rich in vitamins A, C, and iron, essential for your and your baby’s nutritional needs. They include:

• Spinach (rich in iron)
• Kale (rich in iron, vitamins C and K, and fibre)
• Swiss chard (nutrient-dense in calcium)
• Broccoli (nutrient-dense in calcium)
• Collard greens (rich in calcium and vitamin K)
• Romaine lettuce (packed with minerals, vitamin C, K, and folate).

Green veggies are also an excellent non-dairy source of calcium, enriched with fibre, heart-healthy antioxidants, and low in calories.

Hence, you can eat them all day without worrying about the number of calories consumed. You can have at least one serving a day, and also take the leafy greens in various forms as below:

• Add them to your breakfast omelettes
• Make smoothies and salads
• Add them to your casserole recipes
• Stir-fry the veggies, etc.

8. Nuts and Seeds

Nuts and seeds are rich in proteins, fibre, minerals, vitamins, and antioxidants. They also contain healthy monounsaturated and polyunsaturated fats. Nuts and seeds are good for your skin and protect you from heart ailments.

Nuts like almonds are great for nursing moms since they are an excellent non-dairy source of calcium. Remember, breastfeeding moms need to have around 1,000 mg of calcium daily. Lack of it in your diet could negatively affect your bones and teeth. Seeds like sesame are also packed with calcium, fibre, iron, and minerals.

9. Blueberries

Breastfeeding moms must have two or more servings of fruit or juice daily. Blueberries are ideal to help you meet your dietary needs. The yummy fruits are filled with good vitamins and minerals and supply healthy carbohydrates to maintain energy levels.

10. Oranges and Other Citrus Fruits

Oranges and other citrus fruits are great for breastfeeding moms since they need more vitamin C. Such fruits are also great energy boosters. For instance, you can take whole orange fruit or sip some orange juice for your day’s snacking. That way, you attain the vitamin C benefit. Besides, you can use calcium-fortified options to gain even more nutritional benefits from your fruit drink.

11. Fluids

Breastfeeding moms need enough fluid intake to maintain their energy levels and milk production. Taking adequate fluids, such as water, helps to lower the risk of energy-draining dehydration in a nursing mom.

Try diversifying your fluid options by taking milk and healthy juices to meet your requirements. However, be cautious with caffeinated drinks like tea and coffee. Limit their intake to a maximum of 2-3 cups. Usually, caffeine gets into the breast milk and can irritate your baby.

12. Dates and Apricots

Taking dates and apricots can increase prolactin, a hormone that directs your body to produce milk. Dates are high in fibre, rich in calcium, and naturally sweet. On the other hand, apricots carry essential nutrients like vitamins A and C, potassium, and dietary fibre.

It’s best to buy fresh apricots rather than canned ones. If you buy canned ones, go for dried apricots and avoid those packed in syrups. Dried apricots are a fantastic snack for a quick and healthy bite. 

Conclusion

A healthy diet plan after pregnancy is crucial. It helps your body recover faster, gives you the energy you need to care for your baby, and supplies the little one with the proper nutrition. It’s also important to know your body and understand your nutrition needs so that you can follow a healthy diet routine while bringing up your baby. Good health insurance will help cover the costs of your overall wellness during and after pregnancy.

Meditation is a simple yet powerful way to enhance your overall well-being and happiness. However, successful meditation requires practice and patience. Many people ask, ‘How do you meditate?’

The steps on how to do meditation include:

• Create some time
• Find a quiet and comfortable setting
• Cultivate mindfulness into meditation
• Begin your meditation
• Focus your mind
• Master the meditation process
• End your meditation session

Read on for more details and a better understanding of the question: how do you do meditation?

How To Meditate In 7 Steps

1. Create Some Time

Amidst today’s busy life, finding free time is difficult. However, meditation can only be successful with regular practice. Therefore, you must find time for this beneficial practice amid your hustles and bustles.

Meditating in the morning is best for kickstarting the day. Doing this will help reset your mind for the day. Still, you can try meditating in the evening to help release worries and anxieties before bed. It also helps improve the quality of your sleep. Once you find a routine that works for you, stick with it!

2. Find a Quiet and Comfortable Setting

Many people do not know how to meditate correctly. The practice is simple and doesn’t require any particular place or tool. You only need to find a quiet place free from distractions and sit in a comfortable position. 

You can use a yoga mat to sit on the floor with your legs crossed. But don’t worry—a towel or soft rug can also work fine. Also, if you find it comfy, sitting in a chair or on your bed is okay. Just ensure that you can stay upright.

So, when sitting on a chair or bed, ensure it offers enough support so you don’t sink. Some people feel better using a meditation cushion. Above all, remember that good posture is more recommended than slumping your body.

3. Cultivate Mindfulness into Meditation

If you’re asking yourself, "How can I meditate?" Take note that it’s essential to bring mindfulness into your meditation. Doing this helps you focus on the present.

You can start by trying to be aware of your senses. Once conscious, close your eyes and focus slowly and intentionally on each body part. Try doing it from head to toe or toe to head.

Stay aware of any emotion, sensation, or thoughts connected with each body part. For instance;

• What do you hear around?
• What can you smell?
• How does the mat or towel beneath you feel?

Doing this makes you feel more connected to your body and less bothered by thoughts humming in your mind.

4. Begin Your Meditation

Now, for those still asking, ‘How can we meditate successfully?’ Once you feel comfortable and well-centred, you can start to meditate.

Close your eyes and breathe in while saying, "breathe in”. Again, breathe out and state the words "breathe out". Focus on the continuous breathing pattern while stating the simple words in your head for around 20 minutes.

5. Focus Your Mind

If you’ve been asking; ‘How do I do meditation without losing focus?’ Please note that it’s normal for your mind to wander (especially when new to meditation), and it’s a natural part of the practice and learning.

Keep in mind that the aim of meditation is not to stop your mind from roaming but rather to notice when it does. So, when you realise your mind is distracted by a thought, you can consciously redirect it back to focus on the breath without judgement or feeling frustrated.

6. Master the Meditation Process

Mastering the process of meditation requires practice and patience. Here are a few tips to help you manage some challenges you may face while meditating:

• It's okay if a thought creeps in during meditation. Try to redirect your focus back to your breath.
• If your mind shifts away 10 times during meditation, bring it back to the breathing pattern 10 times.
• It’s not easy to balance breathing naturally and focus on the circular breath when meditating. However, it’s just part of learning the technique, and you should attain the right balance over time.
• There’s no right or wrong way on how to do meditation. Instead, what matters most is that you take time to devote to your mental wellness.
• Never judge yourself: if you keep practising, you’ll eventually master the art. Even a meditation filled with wandering thoughts is still a practice and is beneficial.

7. End Your Meditation Session

It's not advisable to finish meditating too suddenly. When it's time to end your meditation, stop repeating the words and focus on breathing alone. Ensure you stay in the same posture with your eyes closed for several minutes.

As soon as you feel relaxed and ready, open your eyes slowly and remain seated for a little while before you stand up. Ending the session this way helps you attain a calm transition into the following day or night sessions.

Conclusion

For those who always ask, ‘how do we meditate?’ This blog has given you the proper guidance and tips. The positive impact of meditation on your mental, physical, and emotional well-being is real. This practice can transform your life if you can harness its power. Try to build regular meditation into your daily routine for the best results. Alongside practices like meditation, ensure you have a good health insurance plan that covers your healthcare costs.

To define mindfulness is when someone is fully present in the moment and is not passing judgment on it. Mindfulness helps to relieve stress, anxiety and mental imbalance. Due to its positive effects on both psychological and physical health, mindfulness has become increasingly important in today’s hectic life.

What is mindfulness?

Meaning of being mindful entails paying close attention to the objects, ideas and feelings that surround you while being present in the here and now. By doing this, you can cultivate mental equilibrium and learn to appreciate life's little pleasures. In simple terms, mindfulness means the practice of just watching and comprehending your thoughts without intervening or manipulating them.

Mindfulness training promotes mental clarity and self-awareness. It encourages you to give each task your complete attention. Living a mindful existence, whether walking, eating or communicating, enhances all aspects of daily life.

The practice of mindfulness has advantages for physical and mental well-being. Frequent mindfulness training lowers stress, enhances mental clarity, and promotes sleep. It also increases awareness of health.

Conclusion

Being awake and vigilant in the here and now is the meaning of mindfulness. It is very beneficial to both physical and mental health. We can completely appreciate each moment and take better care of our health when we lead an attentive lifestyle. Remember to get health insurance to safeguard yourself against unforeseen events.

Through the practice of mindfulness, you can learn to experience your emotions, thoughts, and physical sensations while being completely present in the here and now. Mindfulness not only calms your mind but is also a good brain exercise. Let's look at several efficient mindfulness activities that you can include in your everyday routine.

Mindfulness Exercises You Can Try

• Mindful Journaling

Writing a mindful diary is a fantastic way to communicate your ideas and feelings.

Here is how to do it:

•   Set aside some time every day to write down your feelings and ideas.
•   Be mindful of the emotions you are feeling and the possible causes for them.

This practice enhances emotional equilibrium and mental clarity. It is an excellent mental workout because it fosters self-awareness.

• Mindful Walking

Walking is a natural activity but can also be very good for your mental and physical health when you practice mindfulness.

Here is what to keep in mind:

•   Be mindful of each step you take when you stroll.
•   Feel the various parts of your body moving and the way your feet land on the ground.
•   Pay attention to the sights, sounds and scents around you.

This exercise will bring you into the present and provide you with a strong sense of stability and serenity. Being able to keep your mind focused on the here and now makes it an excellent mental workout as well.

• Body Scan Technique

Body Scan is a very powerful mindfulness practice that facilitates attention to various body parts.

Here is how to do it:

•   Choose a comfortable position to sit or lie down.
•   Examine every aspect of your body from head to toe slowly.
•   Identify the tense area on your body and gently release it.

By engaging in this exercise, you can lessen physical tension and develop a strong relationship with your body.

• Breathing Exercises

Among mindfulness practices, breathing attention is one of the most simple and successful exercises. You have to pay attention to how you breathe in and out during this exercise.

Here is how to do it:

•   Breathe in slowly.
•   Exhale and notice how your stomach contracts.

Remember to focus solely on your breathing during this exercise and not allow your mind to wander. By engaging in this activity, you can attain mental clarity and lessen stress.

• Mindful Eating

Another crucial mindfulness technique is mindful eating which emphasises being present when eating.

Here is what to do:

•   Examine and smell the food before consuming it.
•   Take notice of the texture, flavour and aroma as soon as you bite into something.
•   Carefully chew and savour your meal.

This method helps you better understand your body's signals of hunger and satiety and makes eating more enjoyable.

Conclusion

These mindfulness exercises will help you achieve better mental clarity, emotional equilibrium, and physical well-being. When you practice mindfulness exercises, such as breathing exercises or mindful walking, they improve your quality of life by assisting you in living in the present. These great brain exercises will also provide you with good health benefits. Remember to always protect yourself with a health insurance plan.

Spirometry is a test medical professionals perform to determine the functionality of a patient’s lungs. A simpler spirometry definition would be measuring how much air a person can inhale and exhale, as well as how quickly they can exhale. 

What is Spirometry?

Hence, spirometry meaning refers to a pulmonary function test or a lung function test. This test measures the air flowing through the lungs and helps the doctor estimate the volume of air entering the lungs. Spirometry is a safe procedure that diagnoses and monitors lung conditions such as asthma, chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, cystic fibrosis, etc.

The patient is asked to sit upright and begin breathing deeply. The doctor may use a nose clip to ensure no air escapes through the nose. The patient takes a deep breath in and then exhales forcefully into the spirometer as completely and quickly as possible. This is repeated several times to ensure consistent and accurate results.

Conclusion

Spirometry is crucial for diagnosing respiratory conditions. Furthermore, seeking health insurance coverage can alleviate the financial burden of this medical procedure, ensuring timely and accessible healthcare for respiratory health management.

Also known as arthrology, an arthrogram procedure is a medical imaging technique used to assess a bone fracture, a worn-down cartilage, or a ligament tear. Arthrograms are particularly useful when other imaging techniques such as X-ray fail to provide sufficient detail or pinpoint the problem. The procedure of arthrogram is a simple one wherein a dye is injected into the bones and then scanned via MRI, CT scan, or fluoroscopy. This dye helps in highlighting the mass and bones, making differentiation easier.

What Happens During the Test?

Here's a brief overview of the arthrogram procedure:

• Preparation: The patient is positioned to enable easy access to the joint under examination. The skin around the joint is cleaned and sterilised to prevent infection.
• Local Anesthesia: The area around the joint is numbed by injecting a local anesthetic.
• Contrast Injection: A needle is inserted into the joint space using fluoroscopy or ultrasound guidance. To enhance imaging, contrast material (iodine-based dye) is injected into the joint.
• Imaging: X-rays, MRI, or CT scans are taken to visualise the contrast material within the joint, providing detailed images of the joint's structures, including cartilage, ligaments, and the joint capsule.
• Post-Procedure: The needle is removed, and the injection site is cleaned and bandaged. The patient may be advised to rest the joint and avoid strenuous activities for a short period.

Arthrograms help diagnose joint abnormalities, including tears in ligaments, cartilage, or labrum. The principal role is played by the contrast material (dye) as it helps in clearly visualising joint structures, cartilages, etc.

Conclusion

Health insurance is crucial in covering the costs of an arthrogram procedure, ensuring access to diagnostic imaging that aids in accurate diagnosis and effective treatment planning.

Symptoms of ectopic pregnancy may mimic many other issues, leading people to ask questions like, "When do ectopic pregnancies start to hurt?" or "When does pain start with an ectopic pregnancy?" Read on to explore details.

When Do Ectopic Pregnancies Start To Hurt

Ectopic pain can typically develop anytime within the first trimester, between the 4th and 12th weeks of pregnancy.

Most women with an ectopic pregnancy will experience abdominal or pelvic pain, usually on one side, along with other symptoms such as:

• Irregular vaginal bleeding
• Pressure or pain when urinating
• Shoulder pain

Conclusion

If you’re expecting, it is essential to understand when does pain from ectopic pregnancy start. It may also be beneficial to purchase a health insurance policy to cover the high costs associated with pregnancy.