With 53% of Indian residents reporting the impact of stress in their daily lives, the need for a better method of self-care has become prominent. That said, acupressure is one of the popular, more natural ways to impact a person's emotional and physical well-being positively.

In this blog, let's explore some of the uses and benefits of acupressure.

What is acupressure?

As an ancient healing method based on the concept of traditional Chinese medicine, the principles of acupressure are pretty simple. It involves applying pressure to specific points on the body to give it a reset. These specific points are commonly known as acupressure points.

What are the uses of acupressure therapy?

The use of acupressure goes way beyond just pain relief. Here are some of the uses:

• Reducing stress and anxiety
• Easing chronic pain like migraines, back pain or joint aches
• Helping with nausea (especially for pregnant women or chemo patients)
• Improving digestion and easing bloating
• Boosting sleep quality
• Increasing energy levels
• Supporting emotional balance

Especially for seniors, acupressure is a game-changer as it helps with fatigue, stiffness and poor blood circulation.

How does acupressure work?

Acupressure is based on the understanding that specific points on the body are connected to various organs and systems through energy pathways known as "meridians." When there's a blockage in this flow, your body tends to let you know through pain, tightness or a general sense of imbalance.

The experts would press and work on the points connected to the troubled area by releasing the blockage and letting the energy flow better. When done right, your body releases endorphins (feel-good chemicals) and your blood flow improves — both of which contribute to healing and improved overall well-being.

What are the acupressure points?

If you're looking for "what are the acupressure points," here are a few you should know:

• LI4 (He Gu): Between your thumb and index finger — press here for headache relief.
• PC6 (Neiguan): On the inner wrist — great for nausea or calming anxiety.
• ST36 (Zusanli): Below your kneecap — it boosts your immune system and energy.
• SP6 (Sanyinjiao): Just above the ankle — used for menstrual cramps and digestion issues.

Treating these points well will help your body feel better.

Benefits of acupressure therapy

Here are some of the benefits of acupressure:

• Pain relief: Helps relieve chronic aches, migraines and muscle soreness.
• Stress busting: Promotes relaxation and helps calm the mind.
• Better digestion: Aids in easing bloating and supports a healthier digestive process.
• Sleep improvements: Encourages relaxation, which may lead to deeper and more restful sleep.
• Immunity boost: Regular sessions are believed to strengthen the immune system and help the body fend off common illnesses.

Different types of acupressure, such as Shiatsu and Jin Shin, may be more effective for addressing specific concerns, depending on your individual needs.

Potential risks of acupressure

Some side effects of acupressure you might experience include:

• Mild bruising or soreness
• Feeling dizzy or light-headed right after
• Worsening of pain if you're too rough
• Allergies to oils or lotions used during the session

While these acupressure tips are generally safe, these are a few risk factors you might want to consider. For example, this is considered a complementary method and cannot be a replacement for medical treatments.

You might want to consult with a physician if you have an existing condition.

Who should avoid acupressure?

Acupressure may not be suitable for everyone. You might want to consider alternatives if you:

• Are pregnant
• Have open wounds, bruises or fractures
• Have serious heart conditions or a pacemaker
• Are undergoing cancer treatments

FAQs

1. Can I do acupressure all by myself?

With a little practice, you can easily do self-acupressure at home.

2. How long should I support each point?

Usually, 1–3 minutes is enough. If it hurts, reduce the intensity.

3. Are acupressure and acupuncture the same thing?

They're not the same thing. Acupuncture uses needles; acupressure uses a firm touch. Same points, different methods.

4. How often can I try acupressure?

It's generally safe to practice acupressure a few times a week or whenever you feel your body could benefit from the support.

Conclusion

Acupressure highlights the remarkable connection between the mind and body. Whether it's a simple headache or a particularly stressful day, this practice offers a practical and accessible way to restore balance and well-being. While natural therapies like acupressure can be incredibly helpful, it's also important to check out health insurance plans, especially senior citizen health insurance, to ensure that all your health needs, including alternative treatments, are well-covered. Since health emergencies can arise unexpectedly, having the right coverage helps protect your finances and provides peace of mind.

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

Aromatherapy is one of the easiest and most natural self-care options you can find to support your mind and body. Whether you're looking to ease stress, improve sleep or lift your mood, essential oils offer a gentle yet effective way to care for yourself. If you've recently invested in aromatherapy oils, now is the perfect time to understand how they work, how to use them safely and what benefits and risks they may bring.

What is aromatherapy?

Let's start with the aromatherapy definition. It is a holistic practice that uses the natural aroma of plant-based essential oils to promote both physical and emotional well-being. While most people think it's primarily for stress relief, it offers a wide range of benefits that extend beyond relaxation, supporting everything from sleep quality to minor pain relief.

What are the uses of aromatherapy?

Here are the various aromatherapy uses:

1. Stress and anxiety relief: Aromatherapy is widely recognised for its calming effect, making it a helpful tool in stress and anxiety management.
2. Mood enhancement and good quality sleep: Using calming oils like lavender can help elevate your mood and support good sleep quality.
3. Relief from minor pains: Aromatherapy can offer a natural approach to easing minor physical pains like headaches, migraines and muscle tension.
4. Relaxation: Adding a few drops of lavender oil to your diffuser can help create a calming atmosphere that supports relaxation and sleep.

Techniques of aromatherapy

There are a few easy ways to enjoy aromatherapy:

• Inhalation: Use a diffuser to disperse essential oils into the air, inhale the scent from a steam bowl or place a few drops on a cloth or tissue for direct inhalation.
• Topical application: Essential oils can be diluted with a carrier oil and applied to your skin during massages or added to a warm bath.
• Aromatherapy massage: Get massage therapy with aromatherapy oils for deeper physical relaxation and stress relief.

If you're new to natural aromatherapy, inhalation is generally the simplest and safest method to begin with.

Types of oils used during aromatherapy

Here are the various types of aromatherapy oils and their key features:

1. Lavender oil- Known for its calming properties, lavender oil is commonly used to promote relaxation and improve sleep quality.
2. Peppermint oil- Often used to relieve headaches and boost mental clarity, peppermint oil provides a cooling, refreshing sensation.
3. Eucalyptus oil- Especially helpful for respiratory issues, eucalyptus oil is a go-to choice for easing congestion and clearing a stuffy nose.
4. Tea tree oil- Tea tree oil is commonly used for skin care and natural cleaning with its strong antibacterial and antifungal properties.
5. Chamomile oil- Known for its soothing effects, chamomile oil supports emotional calm and can also help with certain skin irritations.

Benefits of aromatherapy massage

Aromatherapy massage combines the power of essential oils with the healing touch of a professional. Some benefits of aromatherapy massage include:

• Lower stress levels
• Deeper muscle relaxation
• Better sleep
• A lifted mood

The massage format is a part of aromatherapy and one of the best ways to feel the benefits of aromatherapy.

Potential risks of aromatherapy

Some risks of aromatherapy to be aware of are:

• Skin irritation may occur if oils are too strong or not diluted.
• Allergic reactions to certain oils.
• Headaches or nausea from strong scents.
• Possible breathing issues, especially for people with asthma.

Testing a small amount first and using trusted products can help lower the risks.

Who should avoid aromatherapy?

While many people can enjoy aromatherapy safely, a few groups should be extra careful:

• Pregnant or breastfeeding females
• People with asthma or breathing problems.
• People with sensitive skin or known allergies.
• People on medications that might interact with essential oils.

Always consult a professional before using essential oils.

FAQs

1. Is it safe to use aromatherapy every day?

Yes, but using small amounts and taking occasional breaks is smart.

2. Will my health insurance cover aromatherapy sessions?

Usually not, unless it's tied to a medical treatment plan.

3. Can kids use aromatherapy?

Only with a doctor's advice and using very mild oils at low concentrations.

Conclusion

Aromatherapy is the easiest self-care method and an affordable one. That said, it's important to remember that aromatherapy is a complementary therapy. It's not a replacement for medical treatments. That's why investing in a health insurance policy is essential. It provides financial protection in case of unexpected illnesses, accidents or medical emergencies. Most standard individual health insurance covers doctor visits, hospitalisation, prescription medications, diagnostic tests and sometimes mental health support. Although therapies like aromatherapy may not be included under basic plans, insurance ensures that your essential healthcare needs are taken care of.

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.

Asthma affects millions of people worldwide, and if left unmanaged, it can lead to serious respiratory complications. World Asthma Day 2025 offers a valuable opportunity to learn more about this condition, raise awareness and take the right action to support yourself and others. If you or someone close to you lives with asthma, gaining the right knowledge is crucial to understand the condition in order to manage it effectively.

What is world asthma day?

Every year, world asthma day is observed on the first Tuesday of May. The global initiative for asthma (GINA) organises this day to improve asthma care and educate people about managing the disease. This day serves as a reminder to recognise the difficulties faced by people with asthma and encourage timely treatment.

Importance of asthma awareness day

You might wonder why a whole day is dedicated to asthma. The reason is that asthma can be a dangerous problem if you don't treat it properly. Millions of children and adults suffer from it, and many still lack access to proper diagnosis, treatment and ongoing care.

Asthma Awareness Day plays a crucial role in spreading accurate information and encouraging early intervention. It also urges governments and healthcare organisations to improve policies, allocate more resources and make asthma care accessible to all.

Overview of world asthma day 2025

World asthma day 2025 will be observed on Tuesday, May 6. This day helps you understand asthma and take proactive steps to manage your respiratory health. Asthma awareness week activities will focus on the following points:

• Helping people create personal asthma action plans
• Spreading updated asthma management guidelines
• Encouraging regular doctor visits
• Highlighting the role of affordable healthcare and insurance

How is international asthma day celebrated globally?

Different countries celebrate world asthma day in various ways, but the goal is always the same— better asthma care and awareness. Here's how it's observed around the world:

• Clinics and hospitals offer free lung tests and doctor consultations.
• Medical experts talk about early detection and treatment options.
• Teachers and students learn about asthma and how to help classmates who have it.
• People share tips, personal stories and support using hashtags like #worldasthmaday.
• Yoga and breathing exercises are promoted to strengthen lung health.

Tips for asthma management & prevention

Managing asthma well can help you avoid attacks and live a normal life. Here are some tips that can help:

• Take prescribed medicine regularly, even if you feel fine.
• Avoid dust, smoke, pollen, cold air and other things that make symptoms worse.
• Learn how to use your inhaler properly. Always keep it with you.
• Note when and how often you feel tightness in your chest or have shortness of breath.
• Visit your doctor for routine checkups and update your action plan if needed.
• Before securing any health insurance policy, check whether it includes asthma treatment.
• Gentle exercises like walking or swimming can improve lung strength without overstraining.

FAQs

1. Can asthma be cured?

No, but with the right care, you can control it and live a normal life.

2. How can we support and help during world asthma day?

You can share information, support local events and talk about asthma openly to help break the stigma.

Conclusion

World Asthma Day 2025 is a timely reminder that while asthma cannot be cured, it is a manageable condition—especially when taken seriously. Whether you're managing asthma yourself or supporting a loved one, this is the perfect opportunity to learn, take action and join the awareness movement.

Alongside proper medical care and lifestyle adjustments, financial preparedness is equally important. A comprehensive health insurance policy—and in some cases, critical illness insurance—can offer vital support by covering the costs of ongoing treatment, medications and hospital visits, giving you one less thing to worry about.

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.

Dopamine is a neurotransmitter that regulates motivation, mood, behaviour and emotional responses. Often referred to as one of the "feel-good" hormones, it drives our brain's reward and pleasure systems. When dopamine levels drop, it can disrupt these essential functions, leading to a range of physical, emotional and cognitive symptoms.

This deficiency may stem from several factors, including chronic stress, an unhealthy diet, substance use or underlying medical conditions. Recognising the signs early is crucial. Read on to explore the common symptoms of dopamine deficiency.

Symptoms of dopamine deficiency

Some signs of dopamine deficiency are:

1. Motor symptoms: Individuals may experience physical manifestations including tremors, rigidity, impaired balance, muscle stiffness in limbs and frequent muscle cramps that can affect daily activities.
2. Lack of motivation: A notable reduction in drive and initiative often occurs, making it difficult to begin or complete tasks that previously seemed manageable or enjoyable.
3. Mood disturbances: Changes in emotional state are common, including increased anxiety, unpredictable mood swings and heightened irritability in situations that wouldn't normally trigger such reactions.
4. Low concentration: Difficulty focusing on tasks, conversations or activities may become apparent, with attention wandering and productivity decreasing noticeably.
5. Irregular sleep patterns: Sleep disturbances frequently accompany dopamine deficiency, potentially involving insomnia, excessive sleeping or difficulty establishing a regular sleep schedule.
6. Cognitive effects: Impairments in cognitive function can emerge and affect memory formation, information recall and overall mental clarity.
7. Reduced pleasure response: Perhaps most characteristic of dopamine deficiency is anhedonia—the diminished ability to experience pleasure from activities that were once enjoyable—often accompanied by social withdrawal and flattened emotional responses.
8. Changes in appetite and weight: Dopamine regulates hunger signals and reward sensations from food. Deficiency can lead to unusual appetite changes (increased cravings, particularly for sugary or high-calorie foods, or loss of appetite) and weight fluctuations.
9. Fatigue: Persistent tiredness that isn't relieved by rest is a common but significant symptom of this deficiency.

Conclusion

Recognising these symptoms early can help address potential dopamine deficiency before it significantly impacts the quality of life. While these signs may indicate low dopamine levels, they can also be associated with other conditions.

If you're experiencing these symptoms, consult with a healthcare professional for diagnosis and treatment. An appropriate medical insurance policy covers these consultations and treatment, ensuring financial protection and peace of mind. Additionally, it is wise to consider health insurance for family to ensure complete protection for you and your loved ones.

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

Dopamine is a key neurotransmitter that helps regulate mood, motivation and our sense of pleasure. When dopamine levels drop, it can lead to symptoms like fatigue, low motivation, mood swings and trouble focusing—all of which can affect day-to-day life.

This kind of deficiency can be triggered by a mix of factors, such as chronic stress, poor sleep, overuse of certain substances and more. However, there are effective ways to manage and treat the deficiency of dopamine. Read on to discover the treatment methods for dopamine deficiency.

How to treat low dopamine symptoms?

Some dopamine deficiency treatment methods are:

1. Dietary adjustments: Incorporate foods rich in tyrosine and magnesium to support dopamine production. Beneficial options include lean proteins, eggs, legumes, nuts, bananas, avocados, dark leafy greens and dark chocolate in moderation.
2. Lifestyle modifications: Engage in activities that naturally boost dopamine levels, such as regular exercise, meditation, hobbies, time outdoors, socialising and setting achievable goals.
3. Improved sleep routine: Establish consistent sleep patterns to regulate dopamine production. Maintain a sleep schedule, create a restful bedroom environment, limit evening screen time, avoid caffeine and alcohol near bedtime and practice relaxation techniques before sleeping.
4. Stress management: Implement strategies to combat chronic stress, which depletes dopamine levels. Try deep breathing exercises, effective time management and professional support when needed.
5. Addressing substance use: Reduce or eliminate alcohol, nicotine and recreational drugs to help restore natural dopamine function, as these substances significantly impact neurotransmitter regulation.
6. Medical assessment: Seek professional evaluation for persistent symptoms to rule out conditions associated with dopamine dysregulation, such as Parkinson's disease, depression and schizophrenia.
7. Pharmacological interventions: Consider medication under medical supervision, including dopamine agonists, certain antidepressants, medications that inhibit dopamine breakdown or supplements like L-tyrosine.

Conclusion

Addressing dopamine deficiency requires a comprehensive approach that includes addressing diet, lifestyle, sleep quality and stress management. By implementing these strategies consistently, many individuals experience significant improvements in mood, motivation and overall quality of life.

While natural methods may be effective for mild to moderate symptoms, persistent issues may signal deeper issues and should be assessed by a medical professional. Robust health insurance plans cover the cost of these consultations and treatment, alleviating financial strain and providing peace of mind. For older adults, senior citizen health insurance offers tailored coverage that ensures timely and affordable care.

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

Dopamine is a neurotransmitter that plays a key role in regulating mood, motivation, behaviour and emotions. Referred to as the "feel-good" neurotransmitter, dopamine helps create feelings of pleasure and reward.

When dopamine levels are insufficient, various symptoms can emerge, including fatigue, lack of motivation, sadness and difficulty concentrating. These symptoms often signal an underlying imbalance—understanding the dopamine deficiency causes is the first step toward addressing it. Read on to discover the key factors that can lead to low dopamine levels.

Causes of dopamine deficiency

Several factors can contribute to dopamine deficiency, such as:

1. Sleep deprivation: Quality sleep is essential for dopamine production and regulation. When you don't get enough sleep, your body experiences a reduction in D2 dopamine receptors, which affects how dopamine is processed in your brain. This disrupts normal dopamine production cycles, leaving you feeling unrested even after sleeping.
2. Chronic stress: Prolonged exposure to stress from work, financial difficulties or personal challenges significantly alters your brain chemistry. Chronic stress can deplete dopamine reserves as your brain diverts resources to cope with ongoing stressors.
3. Diet high in saturated fats: Foods high in saturated fats, like fried foods and processed desserts, can trigger an initial dopamine rush followed by a crash. Regularly consuming these foods can disrupt your central nervous system's normal functioning and lead to dopamine dysregulation, ultimately resulting in deficiency.
4. Substance abuse: Many drugs directly impact the dopamine system, causing an artificial surge in dopamine levels. While this creates temporary euphoria, repeated use damages dopamine receptors and production pathways. This damage can lead to chronic dopamine deficiency, even after substance use stops.
5. Medical conditions: Conditions like Parkinson's disease, schizophrenia and depression are associated with dopamine dysregulation. In Parkinson's disease, for example, the cells that produce dopamine progressively break down or die.
6. Nutritional deficiencies: Your body needs specific nutrients to produce dopamine, including tyrosine, folate, B vitamins and iron. Deficiencies in these nutrients can impair dopamine synthesis.

Conclusion

Dopamine deficiency can result from multiple factors, including lifestyle choices, environmental stressors and underlying health conditions. Recognising these causes is the first step toward addressing the issue. While lifestyle modifications can support healthy dopamine levels, persistent symptoms warrant professional medical attention.

An appropriate health insurance policy can cover the cost of these consultations and treatment, if required. In addition, critical illness insurance provides financial protection and peace of mind in the event of serious medical conditions.

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

There are several ways to check the status of your health insurance claim. You can check it online on your insurer's website or in person at a branch office. If you purchased your policy through an intermediary, they may also provide you with claim information.

Policyholders seeking medical treatment at a network hospital do not need to go through this process. That is because the Third Party Administrator or TPA at the relevant hospital has already processed their documents, allowing you to receive cashless treatment.

How to Check Your Health Insurance Policy Status Online & Offline?

You can check your health insurance claim status either online or offline. The online method allows you to follow up from the comfort of your home. For the offline method, you must visit your insurance provider’s branch office and connect with an executive or reach out to your insurance agent who helped you buy the policy in the first place.

Importance of Checking the Health Insurance Validity

Checking the validity of your health insurance policy is important for the following reasons-

1. It keeps you up-to-date on your eligibility to make medical claims when needed.
2. It helps with the timely payment of premiums, avoiding penalties for late renewal.

How to Check Your Health Insurance Policy's Status Online?

To check your claim status online, you need to follow the steps mentioned below: 

• Visit your insurer's official website.
• Navigate to the health insurance page. Once there, click on the claim links to get redirected to the claim page.
• The page will show you two options—retail or corporate. Click on the "Retail User" tab.
• Enter the claim number and click on "Proceed."
• The real-time status of your claim request will be displayed on the screen. 

You can also check your claim status by sending an email to the customer support email address. Attach a copy of your policy documents and mention the acknowledgement number you received when submitting your claim in the email.

How to Check Your Health Insurance Policy's Status Offline?

The offline process for checking your claim status is slightly more time-consuming than the online one. Here’s how you can do it:

• Visit the nearest branch of your insurer. Carry your policy documents with you. An executive will assist you in learning about your claim status.
• You can also call the toll-free number listed on the insurer's website. Before informing you of the status, the customer service representative will ask for your policy details and the claim reference number.

Remember, checking your health insurance claim status offline could demand more effort and be time-consuming compared to the online method.

What to Do if Your Policy Has Lapsed?

 In case your health insurance policy has lapsed, follow these steps-

1. Check to see if your policy offers any grace period. Many insurance plans give a 15 to 30-day grace period, during which you can renew the policy without fines.

2. Get in touch with the customer service of your insurance provider to understand the steps you can take to reinstate your policy.

3. You can buy a new policy if renewing the previous one is not possible.

FAQs

1. How often should I check my health insurance status?

You should check your health insurance policy once every month to keep track of the renewal and payment deadlines.

2. Can I check my policy status without going online?

Yes, you can call the customer support department of your insurance provider and get an update on your policy.

3. What happens if I do not pay the premium for my health insurance policy on time?

If you miss a payment deadline for your policy, it may lapse, and you will lose coverage until it is renewed.

4. How to reinstate a lapsed policy?

You can make the premium payment during the grace period to reinstate a lapsed policy. Many insurers provide this facility.

Conclusion

Being aware of your health insurance plan status is important to stay on top of premium payments, which is essential to make any claims in case of an emergency. It is a simple and effective way to prevent a policy lapse. The insurance status can be checked online and offline. If your policy has lapsed, get in touch with the insurance provider to mitigate the issue so that your health and mental peace are always safeguarded.

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.

Every year since 2017, International Universal Health Coverage Day is celebrated on 12 December. The 2024 theme for UHC Day, “Health: It’s on the government,” aims to highlight the government's responsibility to invest in people's health and make healthcare affordable or free for all, especially the marginalised section of society.

What is Universal Health Coverage?

The main idea behind Universal Health Coverage (UHC) is that people should have access to good quality and affordable health care everywhere. This means that people should be able to access quality healthcare where and when needed without having to bear financial hardships. 

The Current State of Universal Health Coverage Globally

According to a WHO report, the current state of Universal Health Coverage globally is not satisfactory. There has not been any significant progress in this regard since 2021. Between 2000 and 2021, the number of people not covered by essential health services reduced by 15%. However, there has been minimal progress since 2015, and the world still needs to make significant progress towards UHC by 2030. The WHO report shows that around 4.5 billion people were not covered by essential healthcare services by 2021.

Progress towards UHC had already slowed down before the COVID-19 pandemic. The UHC service coverage index stagnated at 68 from 2019 to 2021. Moreover, according to the report, around 2 billion people faced severe financial hardships to get quality healthcare in 2019. People living in rural areas and those with elderly family members have faced catastrophic financial hardships. So, globally, there has not been any significant progress towards ‘UHC by 2030’, and the crisis has only deepened since the COVID-19 pandemic. Around 84% of countries reported disruption of essential healthcare services even in 2022. Inequalities continue to pose a major challenge for UHC.

Importance of Building Awareness

Considering that a large part of the global population lacks access to quality health care, it is essential to build awareness regarding UHC. It is also about promoting health equity and empowering individuals and communities. Improved awareness regarding UHC will help ensure equitable access to healthcare for economically weak and vulnerable communities as well as reduce healthcare-related disparities. Moreover, strong awareness about the UHC will encourage people to demand more effective policies from the government and advocate for their health rights. When people are aware of the UHC, they will be better informed regarding their rights to healthcare and how to navigate complex healthcare systems.

Spreading awareness about UHC will also help improve public health outcomes. In the longer run, UHC awareness can help reduce healthcare costs since the focus of UHC is not just on treatment but also on preventive care. UHC also offers important social and economic benefits, making it critical to build awareness. Apart from helping improve the workforce’s overall health, UHC can reduce the economic burden of diseases and improve social and economic stability. All these factors show that it is crucial to build awareness regarding UHC.

How Individuals Can Contribute to UHC Awareness

Besides celebrating Universal Health Coverage Day, here’s how individuals can contribute to building UHC awareness —

• Read about UHC policies to keep yourself updated, and try learning about your local healthcare rights and any regional and national health initiatives to communicate more effectively about UHC’s significance.
• Share factual and accessible information via social media channels to grow awareness about UHC. Make posts regarding how UHC fosters health equity, its significant benefits, and challenges to its implementation.
• Share accurate information through social networks to dispel any misconceptions related to UHC.
• You can also host workshops at your community and workplace or with local organisations to discuss UHC, its goals, principles, and benefits.
• In communities with limited healthcare literacy, people need to understand basic healthcare terms and concepts to empower them to participate in discussions and decisions regarding UHC.
• Participating in advocacy campaigns can help promote health equity and UHC. You can attend events, sign petitions, and write to local representatives.
• People in healthcare, education, or administrative sectors can volunteer time and expertise to local clinics and NGOs to help spread awareness regarding available healthcare resources.
• Support healthcare professionals in your area to organise health screenings and share information about UHC.
• Create support groups for people focusing on local needs and discuss health issues and regional challenges to increase coverage and better healthcare access.
• Share information on preventive measures like regular check-ups, vaccinations, and lifestyle changes, which will help reduce disease burden and support the basic UHC goal.
• Encourage your friends, family, and community members to adopt healthier lifestyles.
• Others may not have access to platforms to share their healthcare experiences and you can help amplify their voices. You can be of significant help to people from low-income and marginalised communities as well as those living in rural areas.

Conclusion

UHC can improve access to healthcare, increase health equity, reduce financial barriers, and strengthen health systems. As part of the Sustainable Development Goals, it offers an opportunity to promote a comprehensive and coherent approach to healthcare. UHC holds immense potential, but our collective responsibility is to spread awareness to achieve higher health equity. Also, remember to invest in a comprehensive health insurance plan to remain prepared for unexpected medical emergencies.

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

Cervical Health Awareness Month is held every January to emphasise the significance of cervical health. It also focuses on measures to prevent cervical cancer and other related conditions from occurring. Cervical cancer stands out as a preventable cancer, but it affects countless women across the globe. Promoting awareness of periodic screenings is crucial to lessening the chances of developing cervical cancer as well as seeking timely medical intervention.  

Understanding Cervical Health: Why It Matters?

The “cervix” is a small but crucial part of a woman’s reproductive system. It connects the vagina with the uterus. The cervix also plays a vital part in menstrual health and pregnancy. If any cervix-related problem occurs, it can cause complications such as infertility, premature birth, and miscarriage. It's vital to maintain cervical health to improve reproductive health.

Cervical health has a massive influence on general well-being. Ailments that affect the cervix can lead to emotional stress, irregular bleeding, and physical pain. You can opt for preventive care as it will support both mental and physical health, enhancing the quality of life.

Common Cervical Health Issues

Recognising cervical health issues and understanding the indications, causes, and treatment modes will enable you to take care of your cervical health. Let’s look at some such ailments.

1. Cervical Cancer

• What it is: The form of carcinoma occurs when there is abnormal cell growth in the cervix. This happens because of high-risk strains of the Human Papillomavirus, which causes changes in the cells.
• Symptoms: During the early phase, cervical cancer is difficult to detect as you will not experience any symptoms. However, in advanced stages, you will experience pain during intercourse, pelvic pain, and vaginal bleeding.
• Prevention: Periodic HPV testing and Pap smear are vital for early identification. Doctors may also prescribe the HPV vaccine.

2. Cervicitis

• What it is: The cervicitis is an inflammation that occurs in the cervix. This happens due to infections, which include STIs, such as Gonorrhoea or Chlamydia.
• Symptoms: Bleeding between two cycles of menstruation, pain during sex, and abnormal vaginal discharge are noticeable symptoms.
• Prevention: It's crucial to practice safe sex and opt for treatment for infections and periodic STI screenings.

3. HPV (Human Papillomavirus)

• What it is: The Human Papillomavirus consists of more than 100 virus strains. Some of these strains cause cervical cancer. The majority of sexually active individuals might encounter this condition at some point.
• Symptoms: Many HPV infections don't show any symptoms and go away by themselves. However, some strains cause abnormal changes in the cells in the cervix or genital warts.
• Prevention: Taking the HPV vaccine can help prevent HPV. Periodic screenings can identify cell changes during the early phase.

Importance of Regular Cervical Screenings

The cervical cancer month encourages all women to opt for cervical screenings as it is an effective way to maintain the health of the cervix. Identifying all the changes during the early stage will enable them to seek medical attention before they turn severe.

Doctors may advise HPV tests. Women who are over the age of 30 might also have to get the HPV test done along with a Pap smear. A Pap Test (or Pap Smear) is done to collect the cells from the cervix to look for abnormalities.

Cervical cancer is known to advance gradually. Hence, early screening helps in diagnosing and treating the ailment more effectively. Detecting all cervical problems at the early phase helps avoid costly treatments, such as chemotherapy and surgery.

So, how often should women get screened? Women should get screened as per their age —

• Ages between 21 and 29: Women should have a Pap smear every three years if the results are normal.
• Ages between 30 and 65: Women can opt for a Pap smear every three years or combine Pap and HPV testing every five years.
• Over the age of 65: Women with a history of normal screening results may no longer need regular screening.

Conclusion

Cervical cancer is known as the 4th most common form of carcinoma in women across the globe. However, it is preventable. Detecting its symptoms during the early phase will help you stop the cancer from progressing further. However, getting the best treatment can also cause financial strain. That’s why opting for a health insurance policy will help significantly as you can avail of quality healthcare and focus on recovery without worrying about the financial aspect.

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.

The ABHA Health Card is a game-changer within the ambit of the Indian healthcare system as it seeks to leverage technology to give a unique health ID to each citizen. ABHA card usage will make the interaction process between patients and healthcare providers more efficient while providing targeted treatment.

What is the Significance of the ABHA Health Card?

Some of the characteristics around which the significance of the ABHA Health Card revolves are:

• Data Collation: The ABHA Health Card helps consumers keep all health records-related information in a single digital account. It comprises medical documentation such as diagnosis, medical prescriptions, and test outcomes, making it easy for healthcare professionals to look up patients and provide timely treatment.

• Facilitated Health Care: Every registered cardholder can physically access patients' health information whenever and wherever they want with the use of ABHA Cards. This is very useful, especially during emergencies when medical history is essential and needs prompt retrieval. The card user may also be able to facilitate doctor-patient communication online, minimising commuting time to visit the doctor.

• Easy Maintenance of Health Information: ABHA Card uses beneficiaries’ personal health information and improves the confidentiality of their data. Such health-related information is accessible only to authenticated personnel, including health practitioners, thereby safeguarding the health information from unauthorised access.

• Streamlined Healthcare Services: Healthcare providers use the ABHA Health Card to help reduce redundancies and unnecessary paperwork. It enhances efficiency in areas of patient registration and billing, where significant management work is involved. This results in efficiency and an enhanced level of service offered to patients.

• Promotes Preventive Healthcare: The ABHA Health Card assists in health control by keeping complete records. This helps enable monitoring and timely action whenever needed, thus encouraging healthcare preventive measures and mitigating more complicated health issues.

• Integration with Health Insurance Plans: The ABHA Health Card can also be attached to different health insurance policies, which helps reduce the time it takes to settle claims. This integration will ensure patients receive the necessary help without further hiccups.

• Empowerment: Patients are more empowered as they can access their health information and be involved in making decisions. The outcome of such empowerment is improved results since the patients have taken a more active role in self-care and decision-making.

Conclusion

The ABHA Health Card is positioned perfectly for those in the health administration because of its myriad advantages, which include improved access to services and the provision for incorporating health insurance plans within the system. Upon ascertaining the use of ABHA cards in healthcare, individual experience is bound to improve, making India’s healthcare system more effective and efficient.

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.

The best and most common uremia treatments are dialysis and kidney transplantation. Doctors typically perform renal replacement therapy through hemodialysis, peritoneal dialysis, or kidney transplantation. Whenever a patient exhibits signs and symptoms of uremia that are not manageable by other means, doctors will initiate dialysis regardless of the GFR level.

Read on to learn more about the treatment of the condition.

What Are The Treatments Of Uremia?

Replacing a patient’s kidney function is considered to be the only viable uremia cure. Often, dialysis is the most common treatment for the condition. This medical procedure helps cleanse the blood and can include any of the following:

• Hemodialysis: The method entails the use of a machine to filter a patient’s blood outside their body.
• Peritoneal Dialysis: This dialysis method filters the blood using the patient’s stomach lining and a special fluid.

In cases of end-stage kidney failure causing uremia, a doctor is likely to suggest a kidney transplant. This procedure involves replacing the damaged kidney with a donor's kidney, which can come from either a living or deceased donor. Nowadays, many people prefer kidney transplants over dialysis.

Besides, if you’re seeking uremia treatment without dialysis, it’s important to note that uremia medications alone cannot treat uremia symptoms. However, there are specific medications that health practitioners use as part of the treatment regimen. These medications can help prevent additional effects of uremia on your body. Therefore, the doctor may recommend any of the following:

• Replacement EPO to help prevent anaemia.
• Iron supplements: They help treat anaemia for those with low iron stores.
• Calcium and vitamin D supplements, or phosphate binders, help prevent bone diseases.

A provider may also recommend treatments related to chronic kidney disease (CKD) rather than uremia itself, such as the following:

• Antihypertensives, or blood pressure meds.
• Medications for heart disease.

Conclusion

The most common treatment for uremia involves dialysis and kidney transplants. It is important to remember that without immediate treatment, uremia can be fatal. A comprehensive health insurance plan is usually recommended for renal diseases like uremia, as the treatment can be long-drawn. A suitable health insurance policy can open access to affordable treatment.

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

Allergy tests can help determine the reasons behind those irritating sneezes or skin rashes. However, like any other healthcare procedure, they do have their limitations. Let’s talk about the risk of allergy testing.

What Are The Risks of Allergy Tests?

Testing to identify the allergen is beneficial in the transverse management of allergies. Although it poses minimal complications, it is always advisable to know the rare allergy testing risks.

• Redness and Itching: Mild skin rashes and itchy red bumps (wheals) may appear after allergy testing. These mostly resolve very fast. However, other risks do exist.
• Severe Reactions: In rare cases, some people may experience an immediate and exaggerated allergic reaction, like an asthma attack. This is why testing is done in medical settings with emergency care facilities.

Conclusion

While the risk of allergy testing is minimal, it's essential to have it done in a safe medical setting. Also, consider having a health insurance plan covering allergy testing and treatments, ensuring you’re protected health-wise and financially.

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.

The Atkins Diet is an eating plan which includes low-carbohydrate and focuses on high-protein and high-fat foods. It helps the body switch from burning glucose to burning fat for energy.

One variation of this diet is the Fasting Atkins Diet, which combines intermittent fasting with the low-carb principles of the traditional Atkins plan. Keep reading to learn more.

What is Fasting Atkins Diet?

Fasting Atkins Diet combines intermittent fasting and the Atkins low-carb eating plan. Intermittent fasting involves switching between eating and fasting periods, while the Atkins Diet limits carbohydrate intake to encourage fat-burning. When these two are combined, it can help improve metabolism and enhance fat loss.

The Fasting Atkins Diet can be followed in different ways. Some people follow a 16:8 fasting schedule, where they eat within an eight-hour window and fast for 16 hours. Others prefer alternate-day fasting, where they eat normally on some days and restrict calories on others. Regardless of the method, the key principle of the Atkins Diet remains the same — reducing carbohydrate intake to get to ketosis, where the body burns fat for fuel instead of glucose.

Benefits of Fasting Atkins Diet

The Fasting Atkins food plan provides several health benefits.

1. Weight loss

This diet promotes fat-burning by restricting carbohydrate intake and extending fasting periods. When the body depletes its glucose stores, it uses stored fat for energy when it runs out of glucose, leading to weight loss.

2. Improved blood sugar control

Reducing carbohydrate intake helps stabilise blood sugar levels and lowers the risk of insulin resistance.

3. Reduced cravings and appetite

Eating low-carb, high-protein foods helps control hunger and reduces sugar cravings.

4. Better heart health

The diet may help reduce risk factors for heart disease by lowering harmful cholesterol (LDL) and increasing good cholesterol (HDL).

Meal plans for Fasting Atkins Diet

The meal plan for the Fasting Atkins Diet depends on individual preferences and fasting schedules. Here is a sample Fasting Atkins Diet plan for a 16:8 fasting schedule:

Foods list in Fasting Atkins Diet

Choosing the right foods is important. Some of the recommended items for the Fasting Atkins diet programme are:

• Proteins: Chicken, beef, fish, turkey, eggs, and tofu.
• Healthy fats: Avocados, nuts, olive oil, and coconut oil.
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, bell peppers, and zucchini.
• Dairy products: Cheese, butter, Greek yoghurt, and heavy cream.
• Beverages: Water, herbal teas, black coffee, and bone broth.

Tips for following Fasting Atkins Diet

Successfully following the meal plan requires careful planning and discipline. Here are some important tips to stay on track:

• Start slowly: If you are new to fasting, begin with a shorter fasting period, like 12 hours, before progressing to 16 hours or longer.
• Plan your meals: Prepare your meals beforehand to ensure you stick to the low-carb diet and do not break ketosis with unhealthy food choices.
• Monitor carbohydrate intake: Monitor your daily carbohydrate consumption. Staying below 50 grams of net carbs per day helps maximise fat burning.
• Get enough electrolytes: During fasting, the body may lose sodium, potassium, and magnesium. Consuming bone broth, salted nuts, or electrolyte supplements can help prevent imbalances.
• Avoid overeating after fasting: Breaking a fast with a large, high-carb meal can lead to blood sugar spikes and fatigue. Instead, start with a small portion of protein and healthy fats.
• Listen to your body: Pay attention to how your body responds to fasting and low-carb eating. Adjust your eating schedule or increase your calorie intake if you experience dizziness, weakness, or extreme fatigue.

Conclusion

The Fasting Atkins Diet combines the benefits of intermittent fasting with the low-carb approach of the Atkins Diet, promoting healthy weight management, improved metabolism, and better blood sugar control.

In addition to maintaining a healthy diet, it is important to protect overall well-being with mediclaim policy. An individual health insurance policy ensures financial security in case of medical emergencies, helping you stay focused on your health and fitness goals.

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.

A carnivore diet is all about meat. While quite a few influencers promote it, the benefits have not been proven by any credible research. Although many people consider this a fad diet, it is an intriguing concept. So, let’s learn more about this diet.

What is carnivore diet?

As the name suggests, this diet limits you to eating only meat and a few other animal products. Although it allows eggs and certain dairy products, the carnivore diet list excludes all other foods, including vegetables, fruits, grains, legumes, nuts, and seeds. 

This diet emerged from the controversial belief that our ancestors survived mainly on animal products. This belief also claims that many chronic diseases prevalent today are caused by high-carb diets.

Benefits of carnivore diet

While studies have not proved them, some of the benefits credited to a carnivore diet are:

• Easier weight management due to the exclusion of carbohydrates.
• Easily regulated blood sugar levels since carbs and sugars are avoided.
• Easier blood pressure management due to the exclusion of processed carbohydrates.

Despite the benefits attributed to this diet, you should also be aware of the downsides of this fad diet.

• High consumption of saturated fats may increase bad cholesterol levels.
• Eating high amounts of processed meats, such as salami and bacon, may increase your sodium levels.
• Excessive consumption of red meat may increase your risk of certain types of cancer.
• The exclusion of all fruits and vegetables may cause vitamin and mineral deficiencies. 
• A lack of fibre may cause digestive problems.

Meal plans for carnivore diet

If you are curious and want to try this diet, here’s a sample meal plan for a week:

• Monday:

• Breakfast: eggs and salami

• Lunch: chicken patty

• Dinner: fish fillet

• Tuesday:

• Breakfast: eggs and bacon

• Lunch: red meat jerky

• Dinner: chicken liver

• Wednesday:

• Breakfast: eggs and sausage

• Lunch: pork chops

• Dinner: mackerel

• Thursday:

• Breakfast: shredded chicken

• Lunch: sardines and trout

• Dinner: meatballs and cheese

• Friday:

• Breakfast: eggs and shrimp

• Lunch: lamb roast

• Dinner: flank steak

• Saturday:

• Breakfast: trout and bacon

• Lunch: chicken liver

• Dinner: prawns cooked in butter

• Sunday:

• Breakfast: salmon

• Lunch: crab cooked in lard

• Dinner: bone broth

You may snack on hard-boiled eggs, sardines or tinned fish, cheese sticks, or skinless chicken wings between meals. 

Foods list in carnivore diet

Carnivore foods include eggs, fish, seafood, and meats such as chicken, lamb, goat, red meat, pork, venison, turkey, etc.  Bone marrow and organ meat are also included. In addition, you can also consume limited amounts of hard cheese, heavy cream, and butter. The diet emphasises eating fatty meats to be able to meet your daily calorific needs.

It also encourages drinking plenty of bone broth and water but discourages consuming plant-based beverages, tea, and coffee. 

Along with excluding vegetables, the diet also excludes herbs and seasoning. Instead, you can season your food with salt and pepper.

Tips for following carnivore diet

A carnivore diet can be quite restrictive. While it may help you temporarily lose weight, this diet is not recommended for the long term. Of course, you could experiment with it for a day or two.

Conclusion

An only-meat diet might sound like a lot of fun for non-vegetarians, but the limited foods included in this diet can quickly make it lose its charm. The lack of variety may also have long-term health implications. 

If you are pregnant or breastfeeding, do not try this diet to lose your pregnancy weight. It can cause severe nutritional deficiencies. Similarly, do not try this diet if you have been diagnosed with kidney disease, heart disease, diabetes, or high blood pressure. You should not even consider trying this diet if you have ever suffered from an eating disorder. 

Instead, ensure you have a balanced diet where your proteins are accompanied by plenty of fruits and vegetables, grains, healthy fats, and dairy products. A balanced diet, regular exercise and the best health insurance will offer peace of mind and financial protection in unforeseen circumstances. You can also opt for individual health insurance to cover your specific medical needs.

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.

Sorghum is a highly nutritious and versatile grain that has been cultivated for thousands of years. Believed to have originated in central Africa, it is a staple food item across continents. In India, Sorghum is better known as a millet.

Sorghum is essential to food security, particularly in the hot climate of dry and semi-arid regions. High in carbohydrates and naturally gluten-free, it is a great alternative option for individuals who have coeliac disease or gluten intolerance.

This wonder grain is full of vital elements like fibre, protein, and minerals. This blog covers everything from what is Sorghum, its uses, various types, and health benefits.

What is sorghum?

Sorghum is a cereal grain that belongs to the Poaceae (grass) family. It is widely grown in African nations, China, India, Australia, South American countries, and the U.S. Sorghum is well-known for its capacity to flourish in a variety of challenging circumstances, like regions that are prone to drought.

The physical characteristics of Sorghum include a wide colour palette. The grains are small, round, and vary in colour, including off-whites and creams, red tints, maroon and brown, yellow, and black. The grain's shade depends on its variety and local growing conditions. The plant itself resembles maize, with tall stalks and broad leaves.

Types of sorghum

Sorghum is of different kinds, each serving different purposes. Below are the main varieties:

1.    Grain sorghum (food-grade sorghum):

used primarily for human consumption.

2.    Forage sorghum:

used for livestock feed.

3.   Sweet sorghum:

used for making sorghum syrup and sweeteners.

4.    Biomass sorghum:

used for renewable energy production via biofuels, ethanol, and chemicals.

Sorghum nutrition

From easy digestion to strengthening the immune system and promoting cardiovascular health, sorghum is an essential cereal.

Below is a breakdown of sorghum’s nutrition value per 100g serving:

Uses of sorghum

Here are some common examples of what is sorghum used for:

1.     Culinary uses

• Whole grains: cooked like rice or quinoa, and used in salads and side dishes.
• Flour: used in gluten-free baking— breads, cakes, and pancakes.
• Porridge: a popular breakfast food in Africa and India.
• Popped sorghum: a smaller, healthier alternative to popcorn.
• Beverages: used to make traditional beers and fermented drinks.

2.     Animal feed

• Sorghum is widely used as livestock feed due to its high nutritional value.
• Forage sorghum is grown specifically for feeding cattle, poultry, and other farm animals.

3.     Industrial and biofuel production

• From the sugar-rick stem of the plant, sweet sorghum is processed to produce ethanol, a renewable energy source.
• Sorghum stalks are used in making biodegradable packaging materials.
• Used as a protein extender in adhesives and other industrial applications.

FAQs

1. Is sorghum gluten-free?

Sorghum is naturally gluten-free and is a safe grain for those with gluten intolerance or coeliac disease.

1. How do you cook sorghum?

You can cook Sorghum like rice. Rinse the grains and boil them in water (1:3 ratio of Sorghum to water) for about 40-50 minutes until tender.

1. Does sorghum have antioxidants?

Some sorghum types, especially the darker varieties, are full of antioxidants.

1. Can sorghum be eaten raw?

Sorghum grains are usually cooked or ground into flour before consumption.

1. Does sorghum help with mental health?

The Sorghum's antioxidant and Vitamin B6 content together work to regulate the nervous system, and thus elevate mood, and can help with long-term neurological problems.

1. How should sorghum be stored?

Store sorghum grains in an airtight container in a cool, dry place. Sorghum flour should be refrigerated for freshness.

1. Does sorghum have any side effects?

Sorghum is generally safe to eat, but excessive consumption may cause bloating due to its high fibre content.

Conclusion

Sorghum is an ancient grain because of how early humans cultivated it. It is also a universally familiar food item to people across the world. The different types of Sorghum are incredibly rich in nutrients. The grain is versatile in its health benefits to humans and animals alike.

Whether you consume whole grains, flour, or beverages, Sorghum is among the best additions to a healthy diet. And while eating healthy is key to good health, it helps to have health insurance plans in place. Illness is unpredictable, and health insurance covers hospital stays, doctor visits, and treatments, protecting you financially in the event of an emergency.

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 Fasting Mimicking Diet (FMD) is a scientifically designed diet that offers the benefits of fasting without complete food deprivation. It limits calorie intake while maintaining essential nutrients that help the body reach a fasting state. Dr Valter Longo developed the FMD, which supports longevity, cellular repair and overall health improvement. Unlike traditional fasting, which involves extended periods without food, this diet allows small, nutrient-dense meals that trick the body into thinking it is fasting.

The FMD is beneficial for individuals who find complete fasting difficult. Let’s explore the FMD in detail, including its benefits, mimic fasting diet plan, and useful tips.

What is Fasting Mimicking Diet?

The Fasting Mimicking Diet plan is a well-structured eating plan, typically for five days, that provides a low amount of calories while maintaining important and necessary nutrients. It is designed to mimic the effects of fasting.

Key aspects:

• Caloric restriction: The diet provides around 1,100 calories on the first day and approximately 750 calories per day for the next four days.
• Macronutrient balance: It focuses on healthy fats, limited proteins and low carbohydrates.
• Autophagy activation: The body undergoes a process of cellular cleaning and repair, and removing damaged cells.
• Ketosis: The body shifts to a fat-burning mode like traditional fasting with reduced carbohydrates.

Benefits of Fasting Mimicking Diet

The FMD offers several health benefits, many of which are supported by scientific research.

• Cellular rejuvenation: The diet activates autophagy where the body regenerates new cells and removes damaged cells, potentially reducing the risk of chronic diseases.
• Weight management: Ketosis helps the body burn fat, which leads to easy weight management.
• Improved metabolic health: The FMD may regulate blood sugar levels, improve insulin sensitivity and support cardiovascular health.
• Reduced inflammation: Many chronic conditions are linked to inflammation, and this diet may help reduce inflammatory markers.
• Brain health support: The diet promotes the production of brain-derived neurotrophic factor (BDNF), which may reduce the risk of neurodegenerative diseases by improving cognitive function.

Meal plans for Fasting Mimicking Diet

The FMD diet includes nutrient-dense, plant-based meals. Here’s a sample fasting-mimicking diet plan:

Foods list in Fasting Mimicking Diet

Below is a categorised list of recommended fasting mimicking diet food list:

• Healthy fats: Olive oil, avocado, coconut oil, nuts, seeds, and nut butter.
• Low-carb vegetables: Spinach, kale, broccoli, zucchini, cauliflower, and asparagus.
• Plant-based proteins: Lentils, chickpeas, tofu, and tempeh (in limited amounts).
• Herbal teas: Green tea, chamomile tea, and other caffeine-free herbal infusions.
• Soups and broths: Vegetable broths, miso soup, and low-calorie soups made with mushrooms or tomatoes.
• Fermented foods: Sauerkraut, kimchi, and pickled vegetables to support gut health.
• Berries and low-sugar fruits: Blueberries, raspberries, and small portions of apples.
• Avoid highly processed foods, refined sugars, dairy, and high-protein animal products.

Tips for following Fasting Mimicking Diet

To successfully follow the FMD and gain maximum benefits, consider these tips:

• Plan ahead: Preparing meals in advance ensures you stick to the recommended foods and portion sizes.
• Stay hydrated: Drink enough water and herbal teas to stay hydrated.
• Avoid strenuous exercise: While mild activities like yoga and walking are fine, avoid intense workouts.
• Listen to your body: Some fatigue is normal, but consider adjusting the plan if dizziness or extreme weakness occurs.
• Ease back into regular eating: Transition to a balanced diet once the five-day cycle is complete.

Conclusion

The Fasting Mimicking Diet offers a structured way to achieve the benefits of fasting without complete food deprivation. However, following it correctly is essential to maximise its effectiveness.

For long-term health and financial security, it is also crucial to have reliable health insurance plans. Individual health insurance policies cover medical expenses and ensure access to quality healthcare in case of emergencies. With a balanced lifestyle, healthy diet and proper healthcare insurance plans, you can take a proactive approach towards 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 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.

Stress is a part of life, but when it becomes chronic, it can negatively affect mental and physical health. While occasional stress is normal, prolonged stress can cause anxiety, high blood pressure, digestive issues, and weakened immunity.

Fortunately, diet can be a helpful tool in managing stress. This blog explores the best foods to relieve stress and promote a healthy mind and body.

Top foods to help relieve stress

A well-balanced diet is good for stress management. Stress reducing foods have specific properties that lower cortisol levels, boost serotonin production and provide calming nutrients. The following are some of the foods that reduce stress and anxiety.

1.     Water

Proper hydration is important for overall health and stress management. Even mild dehydration can result in fatigue, irritability, and difficulty concentrating, which can amplify stress.

Drinking enough water throughout the day helps keep the body functioning optimally, maintaining energy levels and cognitive function. Water also aids in flushing out toxins, keeping the body refreshed and reducing physical stress. Drinking at least 6-8 glasses of water daily, but individual needs may vary based on activity level and climate.

2.     Fruit juice

Fresh fruit juices, especially those made from citrus, berries, and pomegranates, are excellent for stress relief. Natural fruit juices have high levels of vitamins, antioxidants, and natural sugars that help stabilise mood and energy. Vitamin C in fruit juices has been shown to lower cortisol levels.

Additionally, potassium and magnesium in fresh juices support muscle relaxation and lower blood pressure. Avoid packaged juices with added sugars, as they can contribute to energy spikes and crashes that increase stress.

3.     Oranges

This super-tasty and refreshing citrus fruit is considered the best food to reduce stress. Vitamin C in oranges helps lower stress levels by reducing cortisol production. This essential vitamin also strengthens the immune system, which can weaken due to prolonged stress. Oranges provide natural sugars and fibre that offer a quick energy boost and do not cause fluctuations in blood sugar levels.

4.     Nuts and seeds

Nuts and seeds are good sources of magnesium, healthy fats, and protein, which help regulate stress levels. Almonds, walnuts, sunflower seeds, and flaxseeds contain omega-3 fatty acids that assist brain function and reduce anxiety. Magnesium also helps with muscle relaxation and better sleep quality, which are important for managing stress.

5.     Leafy greens

Leafy greens like spinach and kale are packed with stress-reducing nutrients like magnesium, folate, and vitamin C. All these nutrients help produce dopamine, the neurotransmitter that promotes relaxation and happiness. Magnesium can help regulate the nervous system, preventing stress-related tension and headaches.

6.     Eggs

Eggs have B vitamins, essential amino acids, and protein, all contributing to stress reduction. B vitamins, particularly B6 and B12, support brain function and help produce serotonin, a neurotransmitter that regulates mood. Eggs also contain choline, which plays a role in reducing anxiety and promoting cognitive health.

7.     Blueberries

Blueberries contain anthocyanins that help reduce inflammation and protect the brain from stress-related damage. They support the production of dopamine and serotonin, which enhance mood and reduce anxiety. The fibre in blueberries helps regulate blood sugar levels, preventing energy fluctuations that can contribute to stress.

Adding blueberries to yoghurt, smoothies, or oatmeal is a delicious way to enjoy their benefits. Although blueberries may not be available or expensive in India, they can be substituted with black jamun, amla, or black grapes.

8.     Avocado

Avocados are packed with healthy fats, B vitamins, and potassium, all of which are required in foods to relieve stress and anxiety. The monounsaturated fats in avocados help brain health and reduce inflammation caused by stress. B vitamins are important in nervous system function, allowing the body to handle stress more efficiently. Potassium in avocados helps regulate blood pressure and prevent stress-related heart issues.

9.     Sunflower seeds

Sunflower seeds have magnesium, vitamin E and healthy fats that help in muscle relaxation and prevent tension headaches caused by stress. Vitamin E has antioxidants which protect cells from stress-related damage. Sunflower seeds also contain tryptophan, an amino acid that supports serotonin production, improving mood and promoting relaxation.

10. Broccoli

Broccoli has a lot of nutrients that help combat stress quite effectively. It contains folate, vitamin C, and fibre, which support brain function and improve mood stability. Folate is one of the main nutrients of foods that reduce stress hormones and promote serotonin production which helps to prevent mood swings caused by stress. Vitamin C in broccoli lowers cortisol levels and strengthens the immune system. The fibre in broccoli supports gut health, which has been linked to improved mental well-being.

FAQs

• Can diet alone reduce stress?

Diet plays a big role in stress management but it should be combined with healthy habits like exercise, proper sleep, and relaxation for the best results.

• How quickly do stress-reducing foods work?

The effects of stress-relieving foods vary. Some, like oranges and fruit juices, provide an immediate boost, while others, like nuts and leafy greens, offer long-term benefits when consumed regularly.

• Can too much caffeine increase stress?

Excessive caffeine intake is known to elevate cortisol levels, which leads to increased stress and anxiety.

• Are processed foods bad for stress management?

Processed foods with sugar and unhealthy fats can cause energy crashes and increase stress levels. Whole, natural foods with fibre are the best option for maintaining a balanced mood.

Conclusion

Eating the right foods that are rich in vitamins, antioxidants, and healthy fats can support stress management and promote overall well-being. While diet plays an important role in long-term stress management, there are certain measures you need to take for an added layer of security.

A health insurance policy ensures financial security and access to quality healthcare when medical intervention is required.

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.

Gluten is a plant protein. It is found in grains and is responsible for the chewy texture of bread made from these grains. Some people are sensitive or intolerant to gluten. As a result, they are advised to have a gluten-free diet. So, what does this mean? What are the best gluten-free diet foods for you? Keep reading to find out.

What is a gluten-free diet?

A gluten-free diet restricts the use of gluten-rich ingredients. The gluten-rich foods list includes barley, malt, rye, and wheat-based products. So, these are the foods to avoid. 

In addition, if your gluten-free meal plan includes processed foods, you want to ensure that they are not manufactured in a facility that manufactures wheat-based food.  

Benefits of a gluten-free diet

Some of the benefits associated with following this diet include:

• Reduced risk of bloating, abdominal discomfort, and gas
• Higher energy levels
• Optimised nutrient absorption
• Easier weight management
• Easier management of inflammatory disorders
• Lower risk of autoimmune flare-ups
• Healthy blood sugar levels
• Clearer skin
• Higher cognitive functioning
• Healthy gut 

Meal plans for a gluten-free diet

Building a meal plan for a gluten-free diet isn’t very difficult. You must ensure a balanced meal and not miss out on any essential nutrients. Here’s a sample weekly meal plan.

• Monday

• Breakfast: Omelette and grilled vegetables

• Lunch: Millet chapattis, dal, vegetable and salad

• Dinner: Jowar wrap with paneer and vegetables

• Tuesday

• Breakfast: Chia pudding

• Lunch: Rajma, rice and salad

• Dinner: Chole paneer salad

• Wednesday

• Breakfast: Millet upma

• Lunch: Bajra chapattis, kadhi and sprouts

• Dinner: Chickpea pasta with vegetables 

• Thursday

• Breakfast: Berry smoothies

• Lunch: mixed vegetable fried rice

• Dinner: Methi thepla with chutney

• Friday

• Breakfast: Millet pancake

• Lunch: Palak paneer with jawar roti and salad

• Dinner: Dal tadka with jeera rice and mixed vegetables

• Saturday

• Breakfast: Millet idli and chutney

• Lunch: Potato-pea gravy with rice and raita

• Dinner: Lauki kofta with bajra roti and salad

• Sunday

• Breakfast: poached eggs with gluten-free oat bread

• Lunch: Tawa pulao 

• Dinner: Beetroot jowar wrap with tandoori paneer

Foods list in gluten-free diet

A variety of foods without gluten are available in nature. This includes:

• All types of non-coated or battered poultry, meat, and fish
• Eggs
• Unflavoured dairy products
• All vegetables and fruits
• Grains such as rice, quinoa, corn, millet, amaranth, tapioca, and sorghum
• Chickpea flour, almond meal, soy flour, potato flour, corn flour, corn starch, coconut flour and tapioca flour.
• Nuts and seeds
• Almost all cooking oils, margarine, and butter
• Herbs and spices
• Most beverages except beer

Tips for following a gluten-free diet

Following a gluten-free diet means better planning. After all, you can’t just pick up a sandwich when hungry. Here are a few tips to get you started:

• Always read the ingredient list on packaged food.
• If you are visiting friends or relatives, consider carrying a gluten-free roll or a bowl of gluten-free pasta.
• If you share your kitchen with others, keep a separate set of utensils to avoid cross-contamination.
• Plan your grocery lists.
• Plan your meals around fruits and vegetables.
• Replace pasta with spiralised vegetable noodles.
• Snack on nuts and seeds to ensure adequate fiber, calcium, and zinc.

Conclusion

Certain foods cause discomfort, bloating, and upset stomachs. This may indicate a food intolerance, allergy, or sensitivity. A gluten-free diet is for individuals who cannot tolerate grain-based foods. Following a diet plan will greatly improve the quality of life and well-being of individuals with gluten sensitivity.

You should always prioritise your health by availing of individual health insurance. Choosing health insurance plans isn’t just about comparing costs. Assess your healthcare needs, look into the coverage offered, check the provider networks, and ensure you understand the plan’s maximum reimbursement limits. When covered by a good insurance policy, you’ll never have to think twice before seeking medical attention.

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.

Opting for a well-balanced, low-carb diet is a practical approach to overall health. A typical low-carb diet either restricts carbohydrates or completely avoids them. Many people follow low-carb diet plans to eliminate the risk of lifestyle diseases and to boost energy levels.    

What is low-carb diet? 

A low-carbohydrate diet is a meal plan that avoids food items containing high levels of carbohydrates or added sugar. At the same time, it includes moderate to higher levels of protein and fat. According to nutritionists, the amount of carbohydrates in a low-carb diet ranges from a minimum of 20gm to a maximum of 120gm. However, this quantity should be decided depending on a person’s body conditions. The different ways to follow a low-carb diet plan are:

• Keto diet
• Paleo diet
• Atkins diet
• Eco-Atkins diet
• Low-carb Mediterranean diet
• Dukan diet  
• Zero-carb diet

Benefits of low-carb diet 

When you restrict your carbohydrate intake, the body uses stored glucose as its primary energy source. This process, known as dietary ketosis, can help you lose weight.

Tailored no-carb diet plans are created to align with one’s health conditions, personal preferences, and wellness goals. A no-carb diet helps:

• Reduce obesity and aid in weight loss.
• Reduce blood pressure and blood sugar 
• Lower triglycerides
• Increase good cholesterol
• Improve metabolism
• Relax brain cells and give better results in conditions like epilepsy, Parkinson’s, and Alzheimer’s.

Meal plans for low-carb diet  

After a health checkup, a healthy meal chart can be prepared, including food items from the low-carb foods list.

• Breakfast:

  Start the day with scrambled eggs, tomatoes, avocado, and capsicum sauteed in butter and feta cheese. It tastes delicious and serves as a healthy starter for the day. 

• Lunch:

  Sauteed veggies with sprouted daal is an ideal low-carb lunch recipe. If you prefer non-vegetarian items, go for a grilled chicken salad with vegetables mixed with garlic, pepper, and olive oil. 

• Snacks:

  For low-carb, healthy snacks, choose foods with high fibre and protein, and avoid processed foods. Berries, avocados, almonds, boiled egg and cheese are good choices.  

• Dinner:

  For dinner, opt for a creamy broccoli and cheese soup with butter, sauteed onion, cheese, and suitable spices. This keto-friendly soup is not only filling but also satisfying. 

Foods list in low-carb diet  

Following a low-carb diet may be difficult initially. However, tasty dishes can be prepared with easily available low-carb substitutes. The given low-carb diet food list includes healthy vegetables, nuts, fruits, and other low-calorie food items.

• Cauliflower instead of potatoes
• Zucchini
• Leafy vegetables for healthy soups
• Broccoli
• Eggs  
• Avocado  
• Nuts and seeds  
• Fish and Meat  
• Fruits and berries
• Dairy  
• Oil 

Tips for following low-carb diet    

Here are a few tips and tricks that can help you overcome cravings at the initial stage: 

• Thoroughly understand different types of carbohydrates and their function in the body. Learn about different types of low-carb diet plans.
• Do thorough research about different low-carb alternatives and prepare a low-carbohydrate food list. Choose items from this list and prepare a healthy, tasty, low-carb meal plan. 
• Between meals, you can eat low-carb snacks like roasted makhana, plain kale chips, nuts, boiled eggs, etc.
• When you are on a low-carb diet, you may feel dehydrated because carbohydrates are the water-holding elements in your body. When you restrict carb intake, there can be a sudden change in water and sodium levels. So, it is crucial to take electrolytes and plain water frequently. You can also include coconut water and fruit juices in your diet. 

Conclusion

Apart from diet, other factors like regular exercise, stress management and healthcare plans also contribute to a better life. A good health insurance plan can cover unexpected medical expenses. You can also opt for individual health insurance plans that offer personalised coverage, financial security and added protection against rising medical costs. A proactive approach can help you lead a healthy and stress-free life. 

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

The high protein diet has become a buzzword in health and fitness. A protein-rich diet can be a great way to achieve your fitness goals, including weight loss, muscle building or strength training. But what exactly does it involve, and how can you make it work for you? 

In this blog, we’ll explain everything you need to know about a protein diet, including a five-day meal plan, food lists, and practical tips for getting started.

What is a high protein diet?

A high-protein diet involves increasing protein intake while keeping carbs and fats in moderation. Dietary protein helps the body repair tissues, build muscle, and stay strong. It’s found in various foods, from chicken and eggs to lentils and nuts.

Benefits of a high protein diet

Unlike other restrictive diets, a protein-rich diet includes all food groups. It focuses on adding more protein to meals, which can help you feel fuller for longer and support your overall health.

Here are some of the potential benefits:

1. Builds and repairs muscles.
2. High-protein foods take longer to digest and keep you feeling full longer.
3. Protein provides more calories per gram compared to fats and carbs.
4. Adequate protein intake is linked to stronger bones and may reduce the risk of osteoporosis.
5. Protein metabolism takes longer, preventing sudden spikes in blood sugar levels.

Meal plans for a high protein diet

To help you get started, here’s a five-day high-protein meal plan:

These meals ensure you get a steady protein intake throughout the day, keeping you energised and satisfied.

Foods list in high protein diet

Choosing the right foods is key to following a high-protein diet successfully. Here’s a list of protein sources to help you plan your meals:

Animal-based proteins

• Chicken and turkey – Lean and versatile sources of high-quality protein.
• Fish (salmon, tuna, mackerel) – Rich in protein and omega-3 fatty acids.
• Eggs – A budget-friendly, nutrient-dense protein source.
• Lean beef – Provides protein, iron, and essential amino acids.
• Dairy (milk, greek yoghurt, cottage cheese, hard cheese) – Excellent for protein and calcium intake.

Plant-based proteins

• Lentils and beans (dal, kidney beans, black beans, chickpeas) – High in protein and fibre.
• Soy-based products (tofu, tempeh, edamame) – Complete plant-based protein options.
• Quinoa – A rare plant protein that contains all nine essential amino acids.
• Nuts and seeds (almonds, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds) – Ideal for snacks and added texture in meals.
• Whole grains (oats, brown rice, barley, millet) – Offer moderate protein along with essential fibre.

Protein supplements (optional)

• Whey protein – Fast-digesting protein, great for post-workout recovery.
• Plant-based protein powders (pea, hemp, rice protein) – Ideal for vegans or those with dairy allergies.

Best high-protein snack ideas

• Greek yoghurt with chia seeds
• Hard-boiled eggs
• Roasted chickpeas or edamame
• Protein bars (low sugar, high fibre options)
• Peanut butter on whole-grain toast

Including a variety of these foods ensures balanced nutrition while meeting your protein-rich diet needs.

Tips for following a high protein diet

Starting a high protein diet need not be overwhelming. Here are some practical tips to help you stay on track, along with the reasoning behind them:

1. Start your day with protein to kickstart your metabolism and keep you full longer. A sense of satiation curbs the urge to snack. Eggs, greek yoghurt, or protein shakes are great breakfast choices.
2. Snack smart on nuts, seeds, boiled eggs, or roasted chickpeas to curb hunger between meals. High-protein snacks also provide sustained energy, preventing energy spikes and crashes.
3. Balance your meals: While protein is the star of a high-protein diet, it’s important to pair it with healthy carbs to get all the essential nutrients your body needs.
4. Stay hydrated: A high-protein diet can increase your body’s need for water, as protein metabolism produces waste products that must be flushed out. Drinking plenty of water helps kidneys do their job easily.
5. Watch portion sizes: Take only a palm-sized serving of protein per meal. While protein is essential, overeating can lead to excess calories.

Conclusion

A high-protein diet can improve your overall health. A healthy lifestyle is about more than following a diet plan. Regular exercise, good sleep, work-life balance and stress management are equally important. And while you are focusing on your health, don’t forget to secure it. 

Health insurance plans, including family health insurance and individual health plans, give you access to premium medical facilities. Medical insurance ensures you are covered for 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.