Anaemia is a common health condition that often develops due to increased blood demand by the developing foetus and a lower percentage of red blood cells (RBC) and haemoglobin. Due to a disturbance in proper oxygen transport to vital organs, symptoms like dizziness, tiredness, skin paleness, rapid heartbeat, and low blood pressure appear. Severe anaemia can be treated through blood transfusions. However, it is always good to avoid anaemia by having a healthy diet during pregnancy that contains all the macro- and micronutrients required for red blood cell formation.

Tips to Avoid Anaemia During Pregnancy

Anaemia in pregnancy is preventable if a good diet is taken before and after pregnancy. To keep red blood cell levels within a normal range, vitamins and minerals are required. Prenatal vitamins contain all the required iron and folic acid required for RBC formation. By eating the right food that contains essential nutrients, anaemia can be avoided. These foods include eggs, fish, lean red meat, beans, nuts, dark leafy vegetables, fortified cereals, and fruits like bananas and melons.

Focus on your health before pregnancy

The health of the mother is vital for a successful pregnancy. Being healthy before pregnancy can increase the chances of getting pregnant and also prevent pregnancy-related complications. Therefore, it is important to consult a doctor and book a preconception checkup. Taking advice on anaemia, iron supplementation, and other health conditions is also important. A woman is required to take folic acid supplementation at least 3 months before pregnancy to prevent neural tube defects in the baby.

Eat well during pregnancy

A healthy diet rich in all the macro- and micronutrients can help protect against anaemia. Iron and vitamin-B12-rich foods like meats, fish, eggs, leafy vegetables (like spinach and broccoli), fortified cereals, breads, sprouts, beef, and dry fruits need to be included in the diet to prevent anaemia.

Consult your doctor

Anaemia, if not treated, can affect the heart and overall health of a pregnant woman. Therefore, a woman who is pregnant or trying to get pregnant should consult a midwife or a doctor to understand the importance of good nutrition and the inclusion of iron, folic acid, and vitamin B12 in her diet. Healthcare professionals may recommend the right course of treatment or iron supplements for pregnancy according to the patient’s needs.

Conclusion

Anaemia in pregnancy can result in serious health complications for a mother and child. However, this condition is preventable through proper nutrition. Preconception health check-ups for women who are trying to be pregnant play an important role in the prevention of this health condition. Iron and folic acid supplementation, together with a diet rich in all the essential nutrients, is crucial. With comprehensive health insurance, women can access nutritional counseling, which helps in creating a balanced diet plan to prevent anaemia.

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.

Also Read

• Exploring the Types of Anaemia: Acute, Chronic, and More
• Fruits and Vegetables to Avoid When Pregnant: A Guide to Protect Your Pregnancy
• How to Increase Hemoglobin During Pregnancy: Tips for a Healthier Mom and Baby
• Is Garlic Safe During Pregnancy? Benefits & Risks Explained
• Is Green Tea Safe During Pregnancy?

High blood pressure, or hypertension, is a serious condition that puts you at risk for heart disease, stroke, kidney damage or the formation of an aneurysm. This condition occurs when the flow of blood creates high pressure against the artery walls; if this pressure remains too high, it becomes harder for the heart to pump blood further, resulting in heart-related diseases. This happens often without showing any early warning signs. So, it is recommended to consult a doctor for some lifestyle tips for managing blood pressure. In this article, we’ll look at different methods of treatment of high blood pressure.

Treatment of High Blood Pressure

A dedication to follow a healthy lifestyle can help you prevent and manage high blood pressure. There are many effective ways to lower your blood pressure levels, which involve:

• Eat healthy foods

A healthy diet of whole grains, fruits, vegetables, poultry, fish and low-fat dairy foods can help regulate blood pressure. Get plenty of potassium from natural sources like dried fruits and more green leafy intake, which can help lower blood pressure. It is always advisable to eat healthy fat over saturated fat and trans fat. Healthy food intake helps to maintain blood pressure in the body.

• Maintain a healthy weight

When a person is overweight or obese, then losing weight can help control blood pressure in the body. Lowering weight will also lower the risk of heart-related complications. It has been studied that when blood pressure drops by about 1 mm Hg then it sheds your body weight with every 2.2 pounds or 1 kilogram of body weight. Researchers say that even a drop in a single 1 kg weight has significant value in regulating blood pressure.

• Get more exercise

Regular exercise can help you maintain a healthy weight, lower blood pressure, reduce stress, manage weight and reduce the risk of chronic health conditions. Researchers recommend doing so-called “exercise snacks” to lower blood pressure in which a person breaks up their sitting time every 30 minutes for just a few minutes throughout the day it includes light walking or simple exercises. You should aim to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity to lower your top blood pressure reading by about 11 mm Hg and the bottom number by about 5 mm Hg which will improve the blood flow in the body which will regulate blood pressure levels in the body.

• Practice good sleep habits

Improper sleep patterns may increase the risk of heart disease and other chronic daily so one should maintain a proper sleep cycle and should go to bed and wake at the same time every day, including weekends to have a good sleep routine every day. If you face trouble in the sleep cycle then consult with your healthcare professional to get proper advice on sleep patterns

• Manage stress

If a person is stressed out, he releases secretory hormones called glucagon and cortisol, which shows elevated blood sugar that further leads to a condition; called arthrosclerosis where nerve and blood vessels are damaged and become narrow, causing high blood pressure.  Some scientific studies have shown that exercise, relaxation, yoga, and meditation significantly reduce stress and lower blood pressure levels.  So, connecting with support groups can help to reduce stress in our daily lives rapidly.

• High blood pressure drugs

Sometimes, changing lifestyle alone is not enough to treat high blood pressure. So, in such cases, medications are given to treat the condition. Many different types of drugs are given in various combinations to keep blood pressure under control. The High blood pressure medicines are categorised below based on how they work

1. Water pills: These drugs are known as diuretics. They help remove sodium and water from the body and are used as first-line medicines to combat high blood pressure
2. Angiotensin-converting enzyme (ACE) inhibitors. These drugs relax blood vessels by blocking chemicals that narrow blood and damage the blood vessel linings.
3. Angiotensin II receptor blockers (ARBs). These drugs also relax blood vessels by blocking the action of receptor that narrows the blood vessels.

Conclusion

A healthy diet is one of the best ways to manage blood pressure. This can further reduce the risks of getting other diseases like cardiovascular diseases, kidney diseases, and liver diseases effectively. A person may also need medication to treat hypertension cases. If you have high blood pressure, you must visit a doctor for approval before starting any medication or joining a fitness program. Health insurance can help cover regular check-ups, medications, and treatments, ensuring better management of hypertension.

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.

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The estimated number of individuals grappling with cancer in India is around 2.7 million. Different body parts are affected by this life-threatening disease, and one specific example is cancer affecting the bone marrow.

Bone marrow is a spongy tissue inside bones. The symptoms a person undergoes will vary based on several factors, including the specific type of cancer and its level of aggressiveness.

The treatment of bone marrow cancer is highly costly, and we cannot emphasise the need for health insurance enough. This brings us to the treatment methods deployed for bone marrow cancer.

Treatment of Bone Marrow Cancer

Following are some treatment methods used for bone marrow cancer:

• Chemotherapy

The bone marrow cancer treatment involves going through chemotherapy. Chemotherapy employs medications to eliminate cancer cells or impede their ability to multiply. Various forms of chemotherapy treatments exist, and doctors typically conduct the administration. While injections or intravenous (IV) drips are common methods, there are instances where individuals may receive chemotherapy through oral medications.

• Radiation Therapy

This therapeutic approach involves the targeted administration of radiation directly into cancer cells to prevent their ability to multiply and stop it from spreading. The administration of radiation treatment can decrease the number of white blood cells (WBCs), red blood cells (RBCs), and platelets in your body. The extent of this reduction depends on the specific area of your body undergoing treatment and the dosage of radiation prescribed.

• Stem cell transplant

Another bone marrow cancer treatment is a stem cell transplant. This procedure involves the infusion of healthy blood-forming stem cells into the patient, intending to replace damaged or cancerous cells in the bone marrow. The transplanted stem cells have the potential to generate new and healthy cells.

• Medication

Some medications can be administered to treat bone marrow cancer. To exemplify, designed to stimulate the body's immune system, immunotherapy drugs work towards empowering the immune response to recognise and eliminate cancer cells in the affected bone.

Conclusion

Bone marrow cancer can take lives if not detected early and treated well. Hence, you should be very cautious about your health. Given the financial implications of prolonged and intensive treatment, health insurance is essential. It offers financial support during treatment, including consultations, diagnostic tests, medications, and hospital stays.

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.

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• What is Cancer Insurance Waiting Period?

When the levels of haemoglobin, or red blood cells, in the blood are not enough to carry oxygen to different body parts and the foetus, a condition called anaemia emerges in pregnant women. This condition can be diagnosed with a simple blood test for haemoglobin, iron or total blood count.

What Causes Anaemia in Pregnancy?

Haemoglobin, present in red blood cells, carries oxygen to different body parts. Iron, vitamin B12, and folate are required to produce haemoglobin. In pregnancy, the body requires more blood to compensate for the needs of the developing foetus. To make extra blood more iron, folate, and vitamin B12 are required. During pregnancy, iron is required three times more than in a non-pregnant state. Therefore, anaemia in pregnancy is mainly caused by iron deficiency. Increased blood pressure (pre-eclampsia), unusual bleeding, sickle cell anaemia, folate, and vitamin B12 deficiency in the diet are other reasons for anaemia during pregnancy. Anaemia is usually diagnosed during a routine blood test for haemoglobin levels during pregnancy.

Common Symptoms of Anaemia in Pregnancy

Symptoms of anaemia during pregnancy are not very specific. Signs can also appear even if a person is not anaemic. Symptoms include:

• Extreme tiredness
• Dizziness
• Rapid heartbeat
• Weakness
• Paleness of the skin
• Shortness of breath
• Low blood pressure
• Trouble concentrating

Certain risk factors that increase the chances of developing anaemia during pregnancy are:

• Pregnant with more than one child
• Having two pregnancies that are close together
• Frequent vomiting due to morning sickness
• Lack of iron in the diet
• Heavy pre-pregnancy menstrual flow

What are the treatment options for anaemia during pregnancy?

Treatment for anaemia in pregnancy depends on the cause of the condition. Good nutrition is the key to preventing anaemia during pregnancy. During pregnancy, anaemia is usually caused by iron deficiency. Therefore, it can be managed by having foods rich in iron, which include

• Dark green leafy vegetables
• Eggs
• Peanuts
• Red meat
• Fortified cereals
• Iron supplements

If a woman is anaemic even after taking iron supplements, testing is done to determine other possible causes. If a lady’s body is not able to absorb iron or is intolerant of oral iron supplementation, it is administered through the intravenous route.

Conclusion

Anaemia results from the decreased haemoglobin or red blood cells in the blood. Iron deficiency is the primary cause of pregnancy-related anaemia. To compensate for the increasing demand due to growing embryos, more blood volume is required during pregnancy. Management of anaemia during pregnancy is important for the health of the mother and child. Comprehensive health insurance plans often include prenatal care services, ensuring proper monitoring and management of anaemia throughout 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.

Also Read

• Exploring the Types of Anaemia: Acute, Chronic, and More
• Fruits and Vegetables to Avoid When Pregnant: A Guide to Protect Your Pregnancy
• Grapes During Pregnancy: Benefits and Safety
• How to Increase Hemoglobin During Pregnancy: Tips for a Healthier Mom and Baby
• List of Iron-Rich Foods for Pregnancy: Nourishing You and Your Baby

Gestational diabetes is diabetes that is diagnosed during pregnancy. This type of diabetes usually develops during the second or third trimester. Gestational diabetes resolves by itself after the birth of the baby. However, if not managed, it can lead to health complications in the mother as well as a developing foetus. Blood sugar levels become high, which needs to be managed by gestational diabetes diet, exercise, medication, and regular monitoring of the blood sugar levels.

Dietary Recommendations for Gestational Diabetes

Dietary modifications are crucial for keeping blood sugar levels normal and managing gestational diabetes. Certain food types need to be avoided.

• Monitoring the intake of carbohydrates- Carbohydrates convert into sugar and provide instant energy. Carbohydrates are important, but it is also important to regulate blood sugar levels. The total amount of carbohydrates per serving can be calculated using food labels, and the diet can be adjusted accordingly.

Foods that contain a higher amount of carbohydrate and need to be controlled are listed below:

• Milk and yoghurt
• Rice, grains, pasta, and cereals
• Breads, rolls, and tortillas
• Dried beans, lentils, split peas,
• Vegetables like potatoes
• Corn, yams, winter squash, and peas
• Sweet desserts
• Honey, sugar,

<h3>Gestational diabetes meal plan:

It is important to consult a certified dietician before making a gestational diet plan. A dietician can calculate the amount of carbohydrates, protein, and fat and prepare a gestational diet plan according to the need. Dietary recommendations to maintain blood sugar levels are:

• It is good to distribute the total food intake into three meals and two to three snacks.
• Eat only a reasonable amount of starch.
• At one time, only drink one cup of milk.
• Limit the intake of fruit.

<h3>Foods to avoid with gestational diabetes:

• Fruit juices
• Sweet desserts: cakes, pastries, cookies, and candies

It is always good to maintain a diary to record the carbohydrate intake. For accurate food calculations, a weighing machine or measuring cups can be used.

<h2>Conclusion

Gestational diabetes diet modifications, with a focus on monitoring carbohydrate intake, are crucial for the management of this condition. A personalised diet plan created by a certified dietitian according to individual needs is advisable. Keeping a food diary and using measuring tools can aid in accurate carbohydrate tracking. Many health insurance plans include wellness benefits, such as access to nutritional counselling and diabetes education programs.

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.

Also Read

• Causes of Gestational Diabetes: what causes Gestational Diabetes
• Gestational Diabetes Complications: What to Know
• Gestational Diabetes Insurance Coverage: Understanding Benefits and Options
• Gestational Diabetes Risk Factors: What to Know
• Fruit and Diabetes: Debunking Myths and Facts

Gestational diabetes is a type of diabetes that is first detected during pregnancy or the gestation period. Diabetes during pregnancy can impact the health of both the mother and the child. Therefore, pregnant women need to know its causes, symptoms, diagnosis, and treatment.

What is gestational diabetes?

Gestational diabetes can occur at any stage of pregnancy; however, it is often diagnosed during the second or third trimester. As a result, the body’s ability to produce insulin is hampered. Therefore, blood glucose levels rise. Early detection of the symptoms of gestational diabetes can help manage the disease and reduce its associated risk. Blood sugar levels usually return to an average level after delivery, but women with this diabetes have a higher risk of developing type 2 diabetes.

Symptoms of gestational diabetes

Noticeable signs and symptoms are usually not present in gestational diabetes. Most of the cases are discovered during routine screening. Some common symptoms present in some women with very high blood sugar levels are:

• Increased thirst
• Mouth dryness
• Frequent visits to the washroom for urination
• Itching in the genital area
• Yeast infections
• Nausea and vomiting
• Tiredness
• Blurred eyesight

These signs and symptoms do not necessarily indicate this disease. During pregnancy, any woman can have this diabetes; however, certain factors can increase the risk:

• Women over 40 years of age
• Obesity
• Diabetes in a previous pregnancy
• Family history of diabetes
• Gastric bypass or other weight-loss surgeries
• Asian, black, Middle Eastern, or African-Caribbean ethnicity

Gestational diabetes can result in health complications for the mother and the developing foetus.

• The foetus may grow larger than usual, leading to complications and the likelihood of induced labour or caesarean section delivery.
• It can also lead to polyhydramnios, which means too much amniotic fluid surrounds the baby. Polyhydramnios can cause premature labour or delivery complications.
• Gestational diabetes can also result in high blood pressure during pregnancy (pre-eclampsia).
• After birth, babies may suffer from low blood sugar or jaundice, which requires treatment.
• Stillbirth or loss of a baby in the womb is a rare complication.

Conclusion

Gestational diabetes can impact both mother and child. While often symptomless, signs may include increased thirst and fatigue. Risk factors include age, obesity, and family history of diabetes. This condition can lead to complications like larger foetal size, high amniotic fluid, and high maternal blood pressure. Post-birth, babies might face issues like low blood sugar or jaundice. Therefore, early detection and proactive management are crucial. Health insurance can also cover postnatal care, helping monitor the health of both mother and baby after delivery to address any lingering effects of gestational diabetes.

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

Also Read

• Fruit and Diabetes: Debunking Myths and Facts
• Gestational Diabetes Complications: What to Know
• Gestational Diabetes Insurance Coverage: Understanding Benefits and Options
• Gestational Diabetes Risk Factors: What to Know
• Causes of Gestational Diabetes: what causes Gestational Diabetes

Savannah, a coastal city in the US state of Georgia, proudly wears the crown of being the state’s oldest city. Its cobblestone streets, historic buildings, and parks have stood the test of time, providing a charming blend of history and modernity.

Beyond its architectural gems and picturesque squares, Savannah's cultural significance extends to the arts. The iconic 1960s song "Moon River" by Johnny Mercer immortalises the city's charm along with his ties to Savannah. The film "Forrest Gump" chose this city as one of its primary settings, etching its landmarks into pop culture history.

This guide will explore the top places to visit in Savannah, each offering different things to do in Savannah, capturing the essence of this magnificent city. 

Top Places to Visit in Savannah

1. Olde Pink House
2. American Prohibition Museum
3. UGA Marine Education Center and Aquarium
4. Broughton Street
5. City Market

1. Olde Pink House

One of the best places to visit in Savannah, Olde Pink House has a rich history spanning three centuries. Originally known as the Habersham House, it has survived fires, wars, and occupation. Restored by preservationist Jim Williams, it is now home to the haunted Olde Pink House restaurant. Reports say ghostly occurrences include the playful apparitions of slave children in the basement, wine bottles mysteriously falling, and encounters with the friendly spirit of James Habersham Sr. 

Things to Do at Olde Pink House

• Savour the fusion of Southwestern flavours with dishes such as goat cheese stuffed artichoke fritters, strawberry arugula salad, jumbo sea scallops, and the renowned "Southern sushi"
• Admire the stunning architecture, including the restaurant's eccentric pink colour, which has been part of Olde Pink House’s signature décor for a century

2. American Prohibition Museum

Step back into time at the American Prohibition Museum, the only museum in the US dedicated to the captivating history of Prohibition. This is one of the most informative places to visit in Savannah. Discover how Prohibition and Temperance influenced American culture for over two centuries. Learn how prohibitionist leaders fought against drinking and sought to highlight the consequences associated with drinking, influencing the American people to lobby for prohibition. The museum is usually open daily at fixed times.

Things to Do at American Prohibition Museum

• Uncover the history and motivations behind the 1920 alcohol prohibition movement 
• Admire the collection of vintage posters, pamphlets, and propaganda material that adorn the walls while exploring the 20 engaging exhibits
• Take a selfie with the life-size figure of Carry Nation, the woman who led the movement with a hatchet

3. UGA Marine Education Center and Aquarium

Discover the wonders of Georgia's marine life through this marine education centre, one of the most educational places to visit in Savannah. Featuring 16 exhibit tanks, the aquarium showcases diverse species caught by the dedicated staff right off the coast. Visitors can watch marine invertebrates such as whelks and crabs in the public touch tank. The facility also offers a boardwalk along the Skidaway River, supporting inclusive education programmes and providing access for disabled students. 

Things to Do at UGA Marine Education Center and Aquarium

• Engage in identifying, sorting, counting, and documenting the diverse sea life discovered in the wild 
• Interact directly with local scientists, discussing their intriguing research and findings
• Take the opportunity to go birdwatching on the campus ground, wherein you can spot various songbirds, wading birds, and waterfowl among the river habitats 

4. Broughton Street

One of the most fun-filled, entertaining places to visit in Savannah, Broughton Street features a mix of historical buildings, vibrant restaurants, renowned retailers, and fascinating skyscrapers. Once boasting impressive structures designed by architects such as Hyman Wallace Witcover, the street saw a decline in business as traffic shifted to the Southside with the opening of Oglethorpe Mall. However, revitalisation efforts in the 1990s brought new life to Broughton Street, reinstating its name as a top retail destination. 

Things to Do at Broughton Street

• Immerse yourself in Gutstein Gallery's ever-changing art exhibitions, a feast for the eyes 
• Satisfy your sweet tooth with Leopold's Ice Cream, founded in 1919 by three immigrant Greek brothers 
• Visit the two-storey Paris Market and Brocante to find some of the coolest treasures and décor from around the world

5. City Market

The market is one of the most happening places to visit in Savannah. It is now a thriving tourist hotspot with a fascinating history. Initially, it served as a bustling marketplace for food and livestock. Over time, it became a place for social and commercial activities. Despite changes, including demolitions and renovations, City Market remains steeped in history and charm. In 1954, the old market was demolished and a new City Market was constructed that incorporated remnants of the original market. 

Things to Do at City Market

• Enter the eclectic shops offering a diverse range of items, from shoes and cigars to bracelets and dog biscuits 
• Delight in the fusion of art galleries and lively nightlife entertainment 
• Visit the six street-level galleries and an art centre to meet artists and watch as they create fabulous art pieces

Best Time to Visit Savannah

The city of Savannah experiences a pleasant climate for most of the year. The best time to check out places to visit in Savannah depends on one's preferences and tolerance for crowds. The high season, from March to July, attracts many tourists. The shoulder season from August to December offers a quieter atmosphere with pleasant weather. The low season, in January and February, sees fewer visitors, making it an ideal time for those seeking a more tranquil experience. 

Travel Insurance for Savannah

It is crucial to consider travel insurance when planning to check out places to visit in Savannah, Georgia. This is because travel insurance benefits you, providing coverage for unforeseen illnesses, losses, or accidents. Trip cancellation insurance safeguards against financial losses from flight or hotel cancellations, allowing you to enjoy your trip worry-free. Do compare the policies offered by various insurers to ensure your needs are being covered before choosing the travel insurance you deem the most suitable. 

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

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Regardless of overall weight, excessive belly fat elevates the chances of high blood pressure, sleep apnea, heart disease, diabetes, certain cancers, stroke, fatty liver, and premature death. To assess its impact, measure your waist above the hipbone without sucking in your stomach. Based on the observation, consult with your doctor to know if you have excess belly fat. Achieving physical well-being through reduced belly fat is complemented by proper financial security, such as investing in good health insurance.

Best Exercises for Reducing Belly Fat

Here is a full-body exercise for reducing belly fat as follows -

• Turkish Get-Up
• Sprawls
• Overhead Medicine Ball Slams
• Running on an Incline
• Burpees

1. Turkish Get-Up

This is one of the centuries-old exercises for belly fat. To perform it, grasp a kettlebell's handle with both hands and lie on your side in a fetal position. Transition to your back and raise the kettlebell towards the ceiling, stabilising it on one loaded side. Extend your free arm and leg at a 45-degree angle, with your palm facing downwards. Slide the loaded-side heel closer to your back, ensuring a strong floor grip. Next, use the foot on the floor to push, propelling the kettlebell upward with the loaded arm as you roll onto your free forearm.

2. Sprawls

This is one of the most dynamic exercises for losing belly fat. It engages numerous muscle groups and aids in calorie burning while sculpting and toning the upper and lower body, focusing on the abdominal muscles.

To perform sprawls, begin by standing with your feet at shoulder distance apart. Squat down and place your hands on the ground. Swiftly jump your feet back to assume a plank position and lower your body to touch the ground. Push yourself back into a plank and then jump your feet forward, returning to a squat position.

3. Overhead Medicine Ball Slams

This is one of the best exercises for belly fat which focuses on core strengthening. Start by standing tall with your feet positioned hip-width apart. Grasp the medicine ball firmly with both hands, then extend both arms overhead, elongating your entire body. With force, slam the ball forward and downward towards the ground, simultaneously extending your arms downward. Embrace bending your knees as you hinge over during the slam. To retrieve the ball, squat down and then stand back up to repeat the exercise. Running on an Incline

4. Running on an Incline

This is one of the best workouts for belly fat for burning a lot of calories. For an effective treadmill workout, follow these steps: Begin with a 5 to 10-minute session of walking or jogging on an incline. After that, maintain a steady jog for another 5 to 10 minutes, and then increase your pace to a running speed. Run for 5 minutes, then lower your pace to a jog. Keep alternating between 5 to 10 minutes of jogging and 5 to 10 minutes of running for a total workout duration of 30 to 45 minutes.

5. Burpees

It is one of the most effective exercises for reducing belly fat that engages multiple muscle groups, including the core, chest, shoulders, lats, triceps, and quads. Start by standing with your feet positioned shoulder-width apart. Lower your body into a squat position by sending your hips back. Place your hands on the ground just outside of your feet and swiftly hop your feet back, allowing your chest to comfortably touch the floor. Next, use your hands to push yourself up, transitioning into a plank position. Then jump, raising your arms overhead.

Conclusion

Reducing belly fat is crucial for maintaining good health, as excessive fat in this area is linked to various serious health risks. The above-discussed exercises are some of the best workouts for belly fat target the abdominal muscles and offer full-body benefits. Alongside exercise, monitoring one's waist measurement and adopting a well-rounded approach to health, including financial security such as health insurance, is equally important.

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

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• Best Exercises for Toning the Calves: A Complete Guide to Sculpted and Strong Lower Legs
• Best Exercises for Toning the Hips: Sculpting Your Way to Stronger and Shapelier Hips

Maintaining strong abdominal muscles is crucial, as a beer belly poses health risks. Visible packs can be achieved through ab-focused exercises and cardio to burn fat and improve fitness. Besides aesthetics, strong abs improve posture, reducing strain on the body. They also support the back and pelvis, preventing lower back pain and injuries. In addition to prioritising ab health, having good health insurance provides coverage for any unfortunate incidents in the abdominal region.

Best Exercises for Abs

Achieve your ab goals with the following best exercises for abs -1

• Dumbbell side bend
• Bird dog
• Crunch Heel Touches
• Forearm Plank Walkouts
• Russian Twist

1. Dumbbell Side Bend

This is one of the easiest workouts for abs. Position yourself with feet hip-width apart, holding a dumbbell in your right hand; your palm should face inward towards your torso. Engage your core muscles, maintain a straight back, and initiate the movement by bending to the side at your waist. Only your waist should be involved in this motion. Pause momentarily at the bottom of your range of motion and then return to the starting position for one repetition. Aim for 12 to 20 reps to complete a set. Keep your ab muscles tight throughout the exercise.

2. Bird Dog

This is another popular exercise for abs that involves only complete bodyweight movement. To perform it, get into a tabletop position, aligning your shoulders over your wrists and hips over your knees. Engage your core muscles and raise your right arm and left leg simultaneously. Keep your foot flexed while kicking back, and ensure your palm faces inward towards your body. Pause briefly when your arm and leg are parallel to your torso. Bring your elbow and knee together, touching them underneath your body. Repeat the same sequence on the other side to complete one repetition.

3. Crunch Heel Touches

This is one of the best exercises for abs that targets your lower abdominals and strengthens your core. Start this ab exercise by lying flat on your back with your hands behind your head. Bend your knees and bring them up to a 90-degree angle, then lift them into a crunch position. While maintaining the 90-degree angle in your legs, aim to touch your heels to the ground, holding the static crunch. As you exhale, return your legs to the tabletop position.

4. Forearm Plank Walkouts

It is one of the most challenging workouts for abs. It is a popular variation of the traditional plank exercise. To perform this exercise, begin by placing your forearms on the floor, ensuring that your elbows are directly below your shoulders. Ensure that the arms are parallel, shoulder-width apart. Initiate the movement by walking your right foot a few inches forward and then following with your left foot. It's crucial to maintain core stability and prevent any excessive hip movement. For enhanced effectiveness, start by pressing your toes firmly into the floor and squeezing your glutes before initiating the walkouts.

4. Russian Twist

It is one the most important exercise for abs to target the obliques. To perform it correctly, begin by sitting with your knees bent and chest lifted, ensuring your spine remains straight. Gradually lower your back, engaging your core muscles throughout the movement. For added intensity, hold a weight with both hands or keep your hands clasped together. While twisting from side to side, maintain control and move the weight of your hands with you

Conclusion

Achieving and maintaining strong abdominal muscles is essential for overall health and well-being. A combination of the best exercises for abs, such as the Dumbbell Side Bend, Bird Dog, Crunch Heel Touches, Forearm Plank Walkouts, and Russian Twist, can help target different areas of the core and improve posture, reducing the risk of strain and injury. In addition to exercise, safeguarding your well-being through proper health insurance plan is equally important for long-term financial benefits.

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

Also Read

• Best Exercises for Toning the Hips: Sculpting Your Way to Stronger and Shapelier Hips
• Best Exercises to Reduce a Double Chin: Sculpt Your Neck and Jawline
• Best Exercises to Reduce Love Handles: Say Goodbye to Stubborn Belly Fat
• Best Exercises for a Neck Hump: Enhance Posture and Say Goodbye to Forward Head Position
• Best Exercises for a Neck Hump: Enhance Posture and Say Goodbye to Forward Head Position

Training your triceps has several compelling reasons. You can effectively enhance arm size and tone by targeting these muscle bundles. Further, well-trained triceps contribute to shoulder stability. Lastly, workouts for triceps allow you to focus solely on these muscles without involving other groups. While physical care is crucial, having comprehensive health insurance to cover potential medical treatments for triceps is also necessary.

Best Exercises for Triceps

The following are some of the best exercises for triceps -

• Band Triceps Pushdown
• Close-grip Bench Press
• Skull Crusher
• Underhand Kickback
• Standing Overhead Cable Triceps Extension

1. Band Triceps Pushdown

This is one of the popular exercises for triceps and is a targeted approach to working the long head of the triceps. To perform the exercise, attach a resistance band securely to an overhead object, grasping each side of the loop with your palms facing each other. Keep your elbows close to your sides as you extend your arms downward. Focus on contracting the triceps and establishing a strong mind-muscle connection for maximum engagement. Note that you can also do pushdowns using a cable pulley machine with various attachments like a straight bar, V-shaped attachment, or triceps rope.

2. Close-grip Bench Press

This is one of the fantastic workouts for triceps for targeting the lateral and medial heads of the triceps. To perform the exercise, lie on a flat bench and grip the barbell with your index fingers placed on the inside edge of the knurling. Create an arch in your back, ensuring space between your low back and the bench. With the barbell lifted off the rack, lower it to your breastbone while keeping your elbows about 45 degrees to your sides. As the bar touches your body, push your feet firmly into the floor and press the barbell back up.

3. Skull Crusher (Triceps Extension)

This is one of the most versatile exercises for triceps that offers various muscle-building benefits. It helps balance the strength between both arms. To perform the exercise, lie on a flat bench while holding dumbbells with palms facing inward. Start by pressing the weights over your chest, allowing your arms to move back over your face. Maintain the upper arm angle as you bend your elbows and gradually lower the weights behind your head. Next, extend your elbows while keeping the same upper arm angle to return to the starting position. Repeat with regular breaks to stay energised and safe.

4. Underhand Kickback

This is one of the popularly known best exercises for triceps. It uses an underhand grip to enhance its effectiveness by preventing swinging and momentum usage, thus isolating the triceps more effectively.

Stand with a dumbbell in each hand, then hinge at the hips, lowering your torso until it's nearly parallel to the floor. Turn your palms outward with slightly bent elbows, keeping your upper arms essentially close to your sides. Next, extend your elbows until your arms are parallel to your torso. Finally, reverse the motion and return to the starting position.

5. Standing Overhead Cable Triceps Extension

This is a highly effective workout for triceps to promote blood circulation and engage muscle fibres in the triceps. Extend your arms behind your head, emphasising a full range of motion and targeting the long head of the triceps. Position the cable attachment high or low, then pivot away from the station while grasping the rope behind your head. For a dynamic movement, extend your elbows overhead or out in front of your eyes (high attachment). Lower the weight slowly over three seconds to enhance the exercise's intensity, and hold the bottom position for two seconds.

Conclusion

In the list of the best exercise for triceps, the Band Triceps Pushdown targets the long and medial heads, and the Close-grip Bench Press focuses on the lateral and medial heads. Incorporating the Skull Crusher allows for well-rounded muscle development. The Underhand Kickback isolates the triceps effectively, and the Standing Overhead Cable Triceps Extension promotes blood circulation.

Remember, while exercise is crucial for physical well-being, it is equally important to have health insurance policy to ensure financial security.

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.

Also Read

• Best Exercises for Hamstrings: Strengthen Your Legs with These Proven Workouts
• Best Exercises for Tennis Elbow: Effective Workouts for Pain Relief and Recovery
• Best Exercises for the Quadriceps: Sculpt and Strengthen Your Leg Muscles
• Best Exercises for Toning the Calves: A Complete Guide to Sculpted and Strong Lower Legs
• Best Exercises for Toning the Hips: Sculpting Your Way to Stronger and Shapelier Hips

If you want to make your arm muscles stronger and look better, you are in the right place. Many people have been trying to find the best exercises to work on their biceps, which are the muscles in your upper arms that make them look big and defined. This guide will show you some of the best workouts for biceps.

 Best Exercises for Biceps

• Barbell or EZ-Bar Curl
• Hammer Curl
• Incline Dumbbell Curl
• Preacher Curl
• Chin-Up

1. Barbell or EZ-Bar Curl

Barbell is a great exercise for biceps as it engages both the short and long heads of the biceps equally and allows you to lift heavy weights. You can vary the grip width to slightly change the emphasis on different muscle parts.

To perform this exercise, stand with feet shoulder-width apart. Make sure you hold a barbell or EZ bar with an underhand grip. Keep your elbows close to your sides and your chest up. Curl the bar up to your shoulders, squeezing your biceps at the top. Lower the bar slowly and maintain muscle tension throughout the motion.

2. Hammer Curl

This is a great workout for biceps. It targets the brachialis and brachioradialis muscles, which are located on the sides of your arm and help to increase the overall thickness and definition of your biceps. It also puts less stress on your wrists and elbows than other curls.

To perform this exercise, stand with your feet apart at shoulder-width while gripping the dumbbells with a neutral grip, palms facing each other. Lift the dumbbells towards your shoulders curlingly, ensuring that your palms face each other throughout the movement. Lower the dumbbells steadily while keeping tension on the muscle.

3. Incline Dumbbell Curl

This is one of the best exercises for biceps. It allows stretching and isolating the long head of the biceps, which is responsible for creating the peak of the muscle.

To perform this exercise, set an incline bench to about 45 degrees and lie back on it with a pair of dumbbells in your hands. Let your arms hang down by your sides, with a slight bend in your elbows. Keep your palms facing forward and your chest up. Curl the dumbbells up to your ears, squeezing your biceps at the top. Lower the dumbbells with controlled tension throughout.

4. Preacher Curl

This is another good workout for biceps. It focuses on the short head of the biceps, which is responsible for creating the width of the muscle.

To perform this exercise, set up a preacher bench with a barbell or an EZ bar. Set the seat height to have your armpits resting on the top of the pad with arms fully extended. Hold the bar with an underhand grip and curl it toward your forehead, squeezing your biceps at the top. Lower the bar steadily while maintaining tension on the muscle.

5. Chin-Up

This is one of the easiest exercises for biceps. It involves a lot of muscle mass and allows you to use your body weight as resistance. It also activates both heads of the biceps equally and other muscles in your arms and forearms.

To perform this exercise, hold the pull-up bar with an underhand grip slightly wider than shoulder-width. Lift until your chin is above the bar while squeezing your biceps and back at the top. Lower yourself steadily while maintaining muscle tension.

Conclusion

There you have it, five of the best workouts for biceps that you can do to build bigger and stronger arms. Science, experts, and users have proven these exercises to work. They will help you target different muscle parts and stimulate growth from different angles.

Of course, these are not the only biceps exercises you can do. There are many other variations and options that you can try, such as cable curls, concentration curls, drag curls, and more. Experiment and find what works best for you and your goals.  Before you buy a gym subscription make sure to invest in health insurance to deal with any accident while training.

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.

Also Read

• Best Exercises for Tennis Elbow: Effective Workouts for Pain Relief and Recovery
• Best Exercises for the Quadriceps: Sculpt and Strengthen Your Leg Muscles
• Best Exercises for Toning the Calves: A Complete Guide to Sculpted and Strong Lower Legs
• Best Exercises for Toning the Hips: Sculpting Your Way to Stronger and Shapelier Hips
• Best Exercises to Reduce a Double Chin: Sculpt Your Neck and Jawline

The shoulder, an intricate joint, is known for its exceptional mobility but limited stability, making even minor changes impactful on its functionality. Strong and well-developed shoulders indicate solid upper body muscle mass, conveying strength and good health, It is important to seek appropriate health insurance coverage to address any unfortunate shoulder-related ailments, which can add up to become major medical expenses. In addition to this, you should try to keep your shoulder strong and healthy, by doing regular workouts for the shoulder.

Best Exercises for Shoulders

These workouts for shoulders offer a well-rounded and rewarding workout experience.

• Overhead Press
• Seated Dumbbell Shoulder Press
• Dumbbell Lateral Raise
• Barbell Upright Row
• Face Pull

1. Overhead Press

The overhead press is one of the best exercises for the shoulders. Its primary focus is on the front deltoids while also engaging the triceps and side delts as secondary muscle groups.

Here's how to execute it effectively:

Grasp the bar, typically with a grip slightly wider than shoulder-width and stand close to it. Inhale deeply, brace your core and lift the bar off the rack. Let the bar rest on your front delts as you step back, positioning your feet shoulder-width apart. Exhale slowly as you press the bar upward until your arms are fully extended. Repeat this sequence for the desired number of repetitions.

2. Seated Dumbbell Shoulder Press

This is one of the best exercises for the shoulder. It is primarily geared towards bodybuilding purposes. This exercise is particularly advantageous for home shoulder workouts.

Here’s how to perform it:

Sit on a bench with an elevated backrest, take hold of the dumbbells, and position them at shoulder level. Inhale and engage your core slightly, then press the dumbbells slowly upward until your arms are straight while exhaling. Inhale again, either at the top or as you control the descent back to your shoulders. Repeat for the desired number of repetitions.

3. Dumbbell Lateral Raise

These are vital workouts for shoulders for bodybuilding routines, targeting and sculpting powerful shoulders while also benefiting the rotator cuffs. This exercise enhances lateral deltoid development and contributes to a well-rounded shoulder regimen. To execute this exercise effectively, it is crucial to concentrate on muscle engagement.

Here’s how you can do this effectively –

Begin with the dumbbells hanging alongside your body, arms nearly straight. Gradually raise the dumbbells outwards until your upper arms become parallel to the ground. Maintaining control throughout, gently lower the dumbbells. Repeat this whole motion for the desired number of repetitions.

4. Barbell Upright Row

This exercise targets both the side delts and upper trapezius muscles. This is one of the best exercises for the shoulders. You can avoid elevating your upper arms beyond shoulder height during the exercise to reduce shoulder strain. Alternatively, consider trying the monkey row if the discomfort persists.

Here’s how to do it –

Grasp the bar with typically an overhand grip slightly narrower than shoulder-width apart. Pull the bar upward, keeping it close to your body until it reaches chin level. Lower the bar back to the starting position with controlled movements.

5. Face Pull

This workout ranks among the workouts for shoulders. This workout helps develop the posterior deltoids and rotator cuff muscles. For proper muscle engagement, it's crucial, to begin with light weights.

Here’s how you can do it.

Attach a rope handle to a high point on a cable pulley. Grasp the ropes with an overhand grip. Keep your elbows elevated and draw the rope towards you by extending your upper arms to the sides while rotating your forearms upward. Control the return to the starting position by guiding your arms forward again.

Conclusion

Achieving strong and well-developed shoulders is essential for upper body strength and stability. The exercises for shoulders mentioned in this guide offer a comprehensive and rewarding approach to shoulder training. Remember to prioritise proper form and gradual progression to maximise results and significantly reduce the risk of injury. With regular exercise, you can unlock the full potential of your shoulders. With proper hea            , you may be able to cover any unforeseen shoulder injuries. With proper health insurance policy coverage, you may be able to cover any unforeseen shoulder injuries.

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.

Also Read

• Best Exercises for Hamstrings: Strengthen Your Legs with These Proven Workouts
• Best Exercises for Tennis Elbow: Effective Workouts for Pain Relief and Recovery
• Best Exercises for the Quadriceps: Sculpt and Strengthen Your Leg Muscles
• Best Exercises for Toning the Calves: A Complete Guide to Sculpted and Strong Lower Legs
• Best Exercises for Toning the Hips: Sculpting Your Way to Stronger and Shapelier Hips

Exercise is one of the most popular methods to lose weight. It burns calories, which is vital for weight loss. Many different workouts can help you lose weight. A few of the best exercises for weight loss include Cardio, Yoga, and Pilates, which are great for flexibility, burning calories and improving cardiovascular health. Next is strength training-based exercises for weight loss which include exercises, like lifting weights and doing bodyweight exercises to help you build muscles. 

Let us look at the five best exercises for weight loss.

Best Exercises for Weight Loss

• Walking
• Jogging or running
• Swimming 
• Weight training
• Pilates

1. Walking

Walking is one of the best exercises for weight loss and also the easiest of all. It is a simple and easy way to get started, especially if you are new to working out and do not want to buy any special equipment. Walking regularly and gradually picking up the pace and distance can make a big difference in shedding those extra pounds over time. The best part is you can easily fit walking into your daily routine. For instance, take a walk during your lunch break, use the stairs at work instead of the elevator, or go for extra walks with your furry friend (if you have one!) to increase the number of steps you take daily.

2. Jogging

A jogging pace is often between 6-9 km/h, while a running pace is speedier than 9 km/h, despite the similarities in appearance. According to a research study by Harvard Health, someone who weighs 70 kg can burn around 288 calories in 30 minutes of jogging at a speed of 8 km/h or 360 calories by running at 9.7km/h speed for 30 minutes. Jogging and running are great for losing belly fat. They are easy exercises you can do anywhere and fit into your weekly schedule without hassle. Try jogging for about 20 to 30 minutes, 3 to 4 times a week.

3. Swimming

Swimming is another fantastic exercise for weight loss and is a lot of fun too. Research on competitive swimmers showed that the breaststroke burned the most calories, followed by the butterfly, backstroke, and freestyle. Swimming regularly, like doing it for an hour three times a week, can make a difference. It can help you reduce body fat, become more flexible, and even lower your risk of heart disease by cutting down on cholesterol and blood triglycerides. So, jump into the pool and swim your way to a healthier you!

4. Weight training

Lifting weights is one of the best exercises for weight loss, even when you are just sitting or resting. It helps you get stronger and build more muscles. For instance, weighing around 70 kg, you can burn up to 108 calories in weight training of 30 minutes.

Some research studied people doing strength-based exercises for only 11 minutes, three times a week, for six months. Surprisingly, they saw an average improvement of 7.4% in their metabolic rate. Unlike aerobic exercises, the best part is that after a weight-training session, your body keeps burning calories for many hours. 

5. Pilates

Pilates is one of the best exercises for weight loss for beginners. It focuses on core strength and flexibility. Pilates can burn calories, although not as much as aerobic exercises. However, with regular Pilates practice, you can gradually burn a substantial number of calories. Many people find Pilates enjoyable, which makes it easier to stick to over time. It also builds muscle mass and improves posture and metabolism. 

Conclusion

Although it takes time and effort, it is possible to reach your goals by being consistent throughout your weight loss journey. Take a calorie-deficit diet and follow the exercises for weight loss discussed above in your schedule. Note there is a chance of acquiring health issues during the difficult process of losing weight. These issues can include obesity-related illnesses like heart disease, stroke, T2 diabetes, and certain cancers. You will be less likely to be required to pay for the high expense of medical care for these disorders if you have health insurance.

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

Also Read

• Best Exercises for Hamstrings: Strengthen Your Legs with These Proven Workouts
• Best Exercises for Tennis Elbow: Effective Workouts for Pain Relief and Recovery
• Best Exercises for the Quadriceps: Sculpt and Strengthen Your Leg Muscles
• Best Exercises for Toning the Calves: A Complete Guide to Sculpted and Strong Lower Legs
• Best Exercises for Toning the Hips: Sculpting Your Way to Stronger and Shapelier Hips

Gaining weight through exercise can be tough, but it is achievable. You need to focus more on compound workouts for weight gain. Doing that focuses on multiple muscles. Some of the compound exercises include deadlifts, bench presses, etc. When you are lifting heavy weights in ratio to your body weight make sure to start light, a beginner should lift 0.8 to 1.25 times their body weight and eventually increase the weights. Eventually, as you gain strength, increase your sets and reps. This is help develop more muscle mass.

Best Exercises for Weight Gain

• Squats
• Push-ups
• Pull-ups
• Burpees
• Deadlift

1. Squats

Squats are one of the best exercises for weight gain and developing muscles in your legs and core. To perform squats, you must stand up straight with your feet hip-width apart. Flex your abdominal muscles while placing your hands on your hips. When you're ready to sit down, start lowering yourself to the floor solely with your legs. Once you're in a seated posture, make sure your thighs are parallel to the floor. Try to keep your upper body still. Return to your starting position by raising yourself.

2. Push-ups

Push-ups are a great workout for weight gain, it builds the muscles in your chest, shoulders, and triceps. Start in a plank position with your hands on the ground, palms flat, with your shoulder-width apart and your body aligned from your head to your heels to perform a push-up. Push your body up until your arms are fully extended, so that your body forms a straight line, keep your legs and back straight. And then after lowering your body until your chest contacts the ground. Repeat as many times as you feel comfortable.

3. Pull-ups

Pull-ups are a great exercise for weight gain and a great way to build muscle in your back and biceps. To perform a pull-up, take an overhand grip on a pull-up bar that is just broader than shoulder-width apart. Pull yourself up high enough to hang from the bar and make sure your arms are straight and feet off the ground. Pull yourself up further till your chin is over the bar. As you slowly descend, straighten your arms once again.

4. Burpees

Burpees focus on multiple muscles at once, including your chest, shoulders, arms, back, core, legs, and glutes. A single burpee can burn up to 10 calories. To do a burpee, stand with your feet shoulder-width apart. Squat down and place your hands on the ground in front of you, shoulder-width apart. Kick your legs back so that you are in a plank position. Lower your body such that your chest touches the ground. Push yourself back up to the plank position. Jump your feet back to your hands so that you are in a squat position and jump up into the air.

5. Deadlift

Deadlift is another great exercise for weight gain. It helps build muscle in your hamstrings, glutes, and lower back. To perform a deadlift, stand with your feet apart by a shoulder width and your toes pointing outward. Your hands should be shoulder-width apart on the bar, either with an overhand grip or a mixed grip (one hand overhand, one hand underhand), and the bar should be in front of your shins. Keep your back straight and your core engaged as you bend your knees and hinge at the hips. As soon as the bar reaches your shins, lower it. Lift the bar with you as you stand up by pressing through your heels. Squeeze your glutes at the peak of the exercise and stand tall. Lower the bar back down to the starting position and repeat.

Conclusion

While doing these exercises make sure to take adequate safety measures like wearing weightlifting belts, and knee and elbow caps. Make sure to consume a protein-packed calorie surplus diet and get enough rest for your muscles to recover.  Health insurance online can help you cover the costs of medical care, including weight gain treatments like medications and necessary supplements.

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.

Also Read:

• Best Exercises for Tennis Elbow: Effective Workouts for Pain Relief and Recovery
• Best Exercises for the Quadriceps: Sculpt and Strengthen Your Leg Muscles
• Best Exercises for Toning the Calves: A Complete Guide to Sculpted and Strong Lower Legs
• Best Exercises for Toning the Hips: Sculpting Your Way to Stronger and Shapelier Hips
• Best Exercises to Reduce a Double Chin: Sculpt Your Neck and Jawline

Lyme disease, caused by black-legged blood-feeding deer ticks infected with Borrelia bacteria, spreads into humans via tick bites. Stay hooked to know more about the Borrelia transmission.

Lyme Disease Transmission

To understand Lyme disease transmission, we need to delve deeper into the life cycle of ticks themselves. As the tick eggs hatch into larvae, they look for a blood supply to absorb the nutrients required for their growth. They pick up the Lyme-causing bacteria as they target rodents or small birds. When these infected ticks mature, they look for sites to lay their eggs. That is when humans become tick victims. They usually target the hard-to-spot areas of the body, such as the armpits or groin.

Though there is no direct evidence of Lyme transmission via blood, saliva, or sexual contact, studies report the possibility of borrelia transmission to the foetus through an infected mother.

Conclusion

Now that you know Lyme disease mode of transmission, the immediate step is to subscribe to a health insurance policy. It covers the financial expenses incurred during hospitalisation.

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.

Also Read:

• What is the treatment for lyme disease?
• Everything You Need to Know About Lymphoma Cancer
• Symptoms of Lyme Disease
• Causes Of Lyme Disease
• How is a Lyme Disease Test Done?

Diagnosis of schizophrenia involves analysing the symptoms and ruling out other possible disorders. Let us understand schizophrenia assessment test or schizo diagnosis in detail.

Schizophrenia Diagnostic Criteria

For the schizophrenia test or schizo test, you need to understand schizophrenia and how it is diagnosed. To diagnose schizophrenia, specific criteria must be met:

1. A person must exhibit two or more main symptoms of schizophrenia, with at least one being delusions, hallucinations, or disorganised thinking or speech.
2. These symptoms need to persist for a month or longer.
3. The individual must experience ongoing disturbances for at least six months, even if these disturbances are less severe.
4. The person must also have significant difficulties in a major area of daily life, such as work, relationships, or self-care.
5. Other disorders must be ruled out as explanations for these symptoms.

Conclusion

In this blog, we have understood schizophrenia diagnostic criteria. Since it is difficult to prevent schizophrenia, you must invest in health insurance for financial protection against medical costs.

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

Also Read:

• Symptoms of Schizophrenia
• Schizophrenia Treatment
• Schizophrenia Prevention
• Causes of Schizophrenia
• Types of Mental Health Disorders

Schizophrenia, a complex mental disorder, affects a person's ability to think, feel, and behave. The factors that cause schizophrenia are linked to biological, psychological, and environmental elements. Knowing schizophrenia disorder's causes is crucial for managing the condition and enhancing the quality of life.

What Causes Schizophrenia?

Although the exact schizophrenia causes are not known, research suggests that a combination of biological and psychological reasons causes this disorder. 

Here are some possible causes of schizophrenia:

1. Biological reasons for schizophrenia:

• Genetic predisposition: A person stands an increased risk of developing the disorder if they have an identical twin suffering from a similar condition. 
• Brain anatomy, like exposure to toxins or viruses before birth, may also affect brain development.
• Neurotransmitter imbalances, particularly dopamine and glutamate

2. Psychological causes of schizophrenia involve high stress, poverty, danger or traumatic events.
3. Consuming mind-altering drugs, often called psychoactive or psychotropic, during adolescence can also lead to schizophrenia development.

Conclusion

Whatever may be schizophrenia reasons, its treatment is lifelong. Getting health insurance policy is a prudent measure to help cover the cost of treatment that may be incurred in managing schizophrenia.

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.

Also Read:

• Symptoms of Schizophrenia
• What is Schizoaffective Disorder
• Symptoms of Mental Health Disorder
• What is Psychotic Depression?
• What are Mental Health Disorders?

From energy management to digestion, mood, sexual health, and development, almost all processes in the body require hormones. Hormones work as chemical messengers and communicate with different body parts by carrying messages through the blood and controlling functions. Hormonal imbalance occurs when the body makes too many or too few hormones. The disturbances in hormones in the body can lead to various health issues like migraines, depression, sleep disorders, night sweats, constipation, tiredness, skin issues, irregular menstruation, infertility, erectile dysfunction, and weight loss or gain. The endocrine system comprises a group of glands and organs in the body where these hormones are produced.

Yoga is an ancient practice based on subtle science that focuses on the mind-body connection. Most hormonal imbalances result from stress. Yoga works both on the mind and body and encourages calmness. Daily yoga for hormonal imbalances can help deal with these health conditions. Hormonal balance yoga asanas are designed scientifically to achieve health benefits that allow the body to heal.

Yoga improves overall health. However, having a health insurance policy can provide financial benefits during need.

5 Yoga Asanas to Regulate Hormones

Disturbance in hormone balance can result from a variety of reasons. A sedentary lifestyle is one of the reasons for hormonal imbalances. Yoga and hormone balance go hand in hand if we practice them with mindfulness. Mindfulness is very important while doing yoga to attain maximum benefit from this great ancient practice. Here are some yoga asanas and their health benefits:

1. Bhujangasana or cobra pose:

Bhujangasana has several health benefits. This yoga pose is good for strengthening the spine and expanding the chest and the abdomen. Cobra pose also stimulates the kidney and adrenal glands, which secrete hormones like cortisol and aldosterone. Follow the steps to do bhujangasana or cobra pose:

• Lie down on the stomach on a mat, keeping the feet together and placing the palms directly under the shoulders.
• Elbows should be straight back and hugged into the sides.
• With a deep inhale, slowly lift the chest off the floor by rolling the shoulders back. Lift only until the navel region and look up.
• During this pose, elbows stay hugged and don't wing out to the sides.
• Keep shoulders away from the ears and the neck neutral, avoiding cranking it up so the gaze stays on the floor.
• Take five long breaths in and out and relax.

2. Malasana or garland pose:

Malasana increases the blood flow in the pelvis region and provides great stretch to the abdominal muscles and ankles. Therefore, malasana may be a good yoga asana for hormonal imbalance and improving the health of organs in the lower body region.

Follow these steps for malasana:

• Stand with a straight spine with your feet wide apart.
• Lower the body slowly and sit on the floor in a full squat position.
• Heals should be touching the floor; if not, then use some support like a towel or blanket underneath the heels.
• Tuck the elbows inside the knees by bending the elbows against the thighs, and join the palms to make ‘namaste’.
• Push the hips toward the floor while keeping the spine straight.
• Keep the posture for 10 long inhales and 10 short exhales.

3. Setubandhasana, or bridge pose:

Setubandhasana stretches the hip, strengthens the lower back, opens up the chest, and helps in improving posture. This asana is one of the yoga asana for hormonal balance

Follow these steps for setubandhasa:

• Lie down on the back with knees bent and feet on the floor. Place your hands by the sides.
• Keep feet hip-distance apart, with knees and ankles in a straight line.
• Inhale, and then, with exhalation, lift the hips towards the ceiling while pressing feet firmly on the ground.
• Slowly lift the back and roll in the shoulders to touch the chest to the chin.
• Support the weight by placing hands on the lower back.
• Inhale and exhale deeply five times while maintaining the pose then relax.

4. Ustrasana or camel pose:

Utrasana is a back bend that helps open the chest. This asana improves posture and eases stiffness in the lower back. It has been observed that practicing utrrasana leads to a balanced hormonal profile due to increased glandular activity.

Follow these steps for utrrasana:

• Kneel while keeping the upper body in a vertical position. Hips should be stacked over the knees.
• Rest the hands on the back of the pelvis and push up the rib cage, with thumbs on the back of the ribs and fingers wrapped around the sides.
• Press the toes gently into the floor with the feet positioned behind you.
• Inhale and bend backward by rolling the shoulders back and lifting the chest.
• If comfortable, exhale and take the right hand back to hold the heel or a block, then repeat the action with the left hand. In this position, the thighs are perpendicular to the floor, and the hips are directly over the knees.
• Hold the position for five long breaths.
• Slowly release the pose and come into balasana to relax the body.

5. Shashankasana, or rabbit pose:

The rabbit pose increases oxygen and blood flow towards the brain, which aids in releasing stress-busting hormones and, therefore, promotes mental well-being. This pose also stimulates the digestive system, promotes spine flexibility, improves heart health, and improves lung capacity.

Follow these steps for Shashankasana:

• Sit in vajrasana by keeping knees bent and feet flat, resting on the heels.
• Raise the arms.
• Tuck the chin towards the chest and round the body forward, hinging at the hips. Drop your head toward the floor as your forehead touches your knees.
• At this point, lift the hips slightly in an upward direction so that the crown of the head rests on the floor without any discomfort or pressure.

Keep this posture for at least five deep breaths and slowly return to the vajrasana, or hero pose.

Conclusion

Yoga is not just about stretching or making different poses; focusing on breathing during yoga also stimulates the endocrine gland for effective functioning. Remember and practice five hormone balancing yoga poses for good health. Also, get a health insurance policy to cover medical and surgical costs.

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

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Do you often wonder how to check your hormone levels? Hormonal imbalances can seriously interfere with your well-being and influence the working of your body, including metabolism and attitude. Maintaining health and vitality depends on early recognition of these imbalances with a hormone imbalance test. Let us explain how you can check your hormone levels right away.

Tests For Hormonal Imbalances

Investigating possible hormonal abnormalities can be done by performing different tests. Let us examine them and understand how to test for hormonal imbalance:

• Blood tests: Blood tests for hormone imbalances gauge thyroid hormones, testosterone, and oestrogen.
• Urine tests: These tests capture hormone fluctuations throughout the day or menstrual cycle. They offer a broad view of hormonal activity.
• Imaging tests: Techniques like ultrasounds or MRIs help identify physical abnormalities such as cysts or tumours that could affect hormone levels.
• At-home testing kits: These kits are handy because they require gathering urine or blood samples at home, which are then forwarded to accredited labs.

Conclusion

A first step towards general well-being is understanding how to check for hormone imbalance. Knowledge of how to check hormone balance and consistent testing can guide effective treatment and management plans. Remember to get health insurance to cover medical expenses.

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.

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Have you been worrying about hormone imbalance lately? You need not panic. This blog is about how to avoid hormonal imbalance and suggests measures to lead a healthy life.

How Can I Balance My Hormones?

Given its responsibility for hormone circulation, the endocrine system is quite sensitive. It carries out a wide variety of day-to-day functions of our body. The body can experience substantial stress from even small changes in hormone levels. This can lead to chronic issues over time. Here is how to prevent hormonal imbalance the right way: 

• Getting enough sleep: Hormonal equilibrium requires quality sleep. In reaction to sleep quality, hormones change throughout the day. Problems with appetite, diabetes, and obesity can all follow from disrupted sleep. Maintaining a complete, uninterrupted night's sleep aids in hormone level control. Further improvement in sleep quality might come from consistent sleeping habits and a relaxing night ritual.
• Avoiding excessive light at night: Blue light from screens can throw off your sleep cycle by lowering the synthesis of melatonin, a hormone that affects sleep and other body processes. Keep your natural circadian rhythm by avoiding strong artificial light at night. Additionally, blue light-blocking glasses or programmess that filter blue light on devices are useful.
• Managing stress: Stress can seriously disrupt your endocrine system and hormone levels. Even mild stress levels can set off a notable endocrine reaction, raising adrenaline and cortisol levels. These hormones can throw general equilibrium off balance and aggravate obesity, mood swings, and heart disease. Listening to music can help greatly lower tension, and yoga or mindfulness.
• Exercising regularly: Exercise lowers insulin resistance, metabolic syndrome, and type 2 diabetes risk, in addition to helping to balance hormones controlling hunger. Even brief physical exercise helps. Regular physical exercise boosts endurance and helps muscles expand, therefore enhancing hormonal balance.
• Reducing sugar intake: Diabetes and insulin resistance have been linked to increasing sugar intake. Cutting sugar, including table sugar and high-fructose corn syrup, helps to preserve appropriate hormone levels. Changing sweet delicacies for healthy options like fruits may also help regulate sugar cravings and hormonal swings.
• Eating healthy fats: The good fats in a diet aid in balancing hormones controlling metabolism, hunger, and fullness. Studies point to olive and coconut oils as excellent sources of beneficial fats. Including avocados and nuts in the diet will supply additional good fats supporting hormone balance. Including seeds high in omega-3 fatty acids, such as flaxseeds and chia seeds, will help reduce inflammation and more generally preserve hormonal equilibrium.
• Increasing fiber intake: Fiber is essential for gut health and helps control other hormones, including insulin. In high-fiber diets, whole grains, lentils, vegetables, and fruits aid in maintaining the regularity of the digestive tract and controlling hormones. Including many sources of fiber guarantees a wide spectrum of nutrients and phytochemicals that interact to support overall health.
• Adding fatty fish to diet: Omega-3 fatty acids abound in fatty fish and are essential for the heart, brain, and general well-being. They might also help balance chemicals connected to mood, therefore, lowering the risk of anxiety and sadness. A couple times a week include fish like salmon, mackerel, and sardines will help you. Frequent intake of these fatty fish not only promotes hormonal balance but also helps to improve vascular health and cognitive ability.
• Avoiding overeating: Consistent overindulging can result in long-term metabolic problems. Changes in blood fat levels and more oxidative stress, which can aggravate insulin resistance, are among the temporary effects. Mindful eating techniques can help control the danger of overindulgence and preserve appropriate portion sizes. Meal planning and minimizing distractions when eating help promote more conscious consumption and improved digestion, boosting hormonal health.
• Drinking green tea: Green tea improves metabolic health with its antioxidants, which help lower fasting insulin levels and control oxidative stress. Green tea's catechins especially help maintain hormonal balance and improve metabolic health. Additionally, regular use of green tea is connected to a lower incidence of numerous malignancies, heart disease, and other health issues, making it a good addition to everyday activities.
• Quitting smoking: Smoking can throw off cortisol and thyroid hormones. Giving up smoking can help bring hormones back into line and lower stress. Effective assistance in stopping smoking is support groups and nicotine replacement treatments.
• Be cautious with dairy products: Dairy products affect reproductive hormone levels in females. Women who are worried about hormonal balance should think about cutting back on their dairy intake. It is applicable, particularly for items like yoghurt and cream. Choosing low-dairy or dairy-free substitutes could help to control hormones.

Conclusion

You can now stop wondering, “How do I keep my hormones balanced?" Hormonal imbalance prevention is all about identifying symptoms, performing proper tests, and starting treatments. Remember to get health insurance to secure financial coverage for medical costs associated with hormonal balance.

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.

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