Summer has arrived in India, and so has the higher risk of skin damage. With the rising temperature, it becomes inevitable to go out without sunscreen. But do you only associate its use with beach outings and peak summer afternoons? If yes, then it's time to rethink your skincare routine.<h2>Why is sunscreen important?</h2>Sunscreen is essential as it protects the skin from harmful ultraviolet (UV) rays, both UVA and UVB, that can affect you throughout the year, even on cloudy days. Using it daily prevents premature ageing, reduces the risk of sunburn, tanning, and so on.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/miss-grand-thailand-contestant-recreates-false-teeth-mishap-viral-clip-during-finale-watch-1774792409853">Miss Grand Thailand contestant recreates false teeth mishap clip during finale</a><h2>How to choose the right sunscreen</h2>"When choosing a sunscreen, it is important to look for a broad-spectrum formulation. This formulation protects against both UVA and UVB rays. An SPF (Sun Protection Factor) of at least 30 is recommended for daily use, as it blocks about 97% of UVB rays," says Dr Sunil Kumar Prabhu, Consultant - Dermatology, Aster RV Hospital, Bangalore.&nbsp;He further adds that water resistance is another factor that must be kept in mind, particularly for people living "in hot and humid climates." One should also look for ingredients, "physical blockers like zinc oxide or titanium dioxide are recommended for sensitive skin. Checking the PA rating (common in Asian sunscreens) indicates UVA protection. Rating PA+++ or higher is preferable."&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/your-mattress-has-an-expiry-date-why-an-old-mattress-could-be-quietly-ruining-your-sleep-1774008025534">Your mattress has an expiry date: Find out how it affects sleep &amp; health</a>&nbsp;Dr Priyanka Hemrajani, Senior Consultant - Dermatology, Marengo Asia Hospitals, Gurugram, highlights SPF awareness, saying, "A higher SPF gives you a little more protection, but not that much. For instance, SPF 30 and SPF 50 offer almost the same level of protection when used correctly." She recommends choosing a broad-spectrum sunscreen (one that protects against both tanning and aging rays). "Mineral (physical) sunscreens are often a better choice, especially for sensitive skin, because they sit on top of the skin and reflect UV rays."&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/does-your-body-need-biryani-milind-soman-on-cravings-doing-16-hour-fasting-routine-and-mindful-eating-1773847195984">Does your body need biryani?’ Milind Soman on cravings &amp; 16-hour fasting routine</a><h2>Common mistakes while using sunscreen</h2>Highlighting the common mistakes, Dr Prabhu says that most people apply less sunscreen than recommended. "Many use only 25-50% of the recommended amount," and "not reapply it every 2-3 hours, especially after sweating or washing the face."&nbsp;Meanwhile, Dr Hemrajani adds, "Put on sunscreen every day, even when it's cloudy, inside, or in the winter. UV rays can still hurt your skin."&nbsp;Additionally, she recommends, "Using it on again every 2 to 3 hours. If you're sweating, swimming, or wiping your face, put it on again sooner." Ears, neck, eyelids, and hands should not be missed. "It comes off with sweat, water, or rubbing. Relying only on makeup with SPF," she explains. Busting a common myth, he adds, "Even indoors, reapplication is advisable if you are near windows or using screens for prolonged periods, as UVA rays can penetrate glass."&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/rashmika-mandanna-s-reception-saree-brings-mysore-silk-back-into-the-spotlight-sparks-massive-demand-1773502114214">Rashmika Mandanna’s reception saree brings Mysore Silk back into the spotlight</a><h2>A perfect summer skincare routine</h2>As per Dr. Prabhu, a summer skincare routine must focus on protection, hydration, and oil control. "Start with a gentle cleanser to remove sweat and excess oil without stripping the skin. Follow it up with a lightweight, non-comedogenic moisturiser to maintain hydration. Sunscreen is a non-negotiable step in the morning routine."&nbsp;For people with oily or acne-prone skin, he advises using gel-based products. "At night, cleansing is essential to remove sunscreen, dirt, and pollutants, followed by a soothing moisturiser. Incorporating antioxidants like vitamin C in the morning can also help combat sun-induced damage," he adds. Talking about additional protection, Dr Hemrajani says, "Put on a hat, sunglasses, and full sleeves. Pick thicker fabrics like denim or tightly woven clothes that keep out more sunlight. Stay out of the sun, especially between 10 AM and 4 PM," and "stay out of the sun as much as you can."&nbsp;

Sunscreen is an essential part of a skin routine, particularly during summer. But are you using it correctly? Here are some expert tips to keep your skin safe from sun damage.

Summer has arrived in India, and so has the higher risk of skin damage. With the rising temperature, it becomes inevitable to go out without sunscreen. But do you only associate its use with beach outings and peak summer afternoons? If yes, then it's time to rethink your skincare routine. Why is sunscreen important? Sunscreen is essential as it protects the skin from harmful ultraviolet (UV) rays, both UVA and UVB, that can affect you throughout the year, even on cloudy days. Using it daily prevents premature ageing, reduces the risk of sunburn, tanning, and so on. Also Read: Miss Grand Thailand contestant recreates false teeth mishap clip during finale How to choose the right sunscreen "When choosing a sunscreen, it is important to look for a broad-spectrum formulation. This formulation protects against both UVA and UVB rays. An SPF (Sun Protection Factor) of at least 30 is recommended for daily use, as it blocks about 97% of UVB rays," says Dr Sunil Kumar Prabhu, Consultant - Dermatology, Aster RV Hospital, Bangalore. He further adds that water resistance is another factor that must be kept in mind, particularly for people living "in hot and humid climates." One should also look for ingredients, "physical blockers like zinc oxide or titanium dioxide are recommended for sensitive skin. Checking the PA rating (common in Asian sunscreens) indicates UVA protection. Rating PA+++ or higher is preferable." Also Read: Your mattress has an expiry date: Find out how it affects sleep & health Dr Priyanka Hemrajani, Senior Consultant - Dermatology, Marengo Asia Hospitals, Gurugram, highlights SPF awareness, saying, "A higher SPF gives you a little more protection, but not that much. For instance, SPF 30 and SPF 50 offer almost the same level of protection when used correctly." She recommends choosing a broad-spectrum sunscreen (one that protects against both tanning and aging rays). "Mineral (physical) sunscreens are often a better choice, especially for sensitive skin, because they sit on top of the skin and reflect UV rays." Also Read: Does your body need biryani?’ Milind Soman on cravings & 16-hour fasting routine Common mistakes while using sunscreen Highlighting the common mistakes, Dr Prabhu says that most people apply less sunscreen than recommended. "Many use only 25-50% of the recommended amount," and "not reapply it every 2-3 hours, especially after sweating or washing the face." Meanwhile, Dr Hemrajani adds, "Put on sunscreen every day, even when it's cloudy, inside, or in the winter. UV rays can still hurt your skin." Additionally, she recommends, "Using it on again every 2 to 3 hours. If you're sweating, swimming, or wiping your face, put it on again sooner." Ears, neck, eyelids, and hands should not be missed. "It comes off with sweat, water, or rubbing. Relying only on makeup with SPF," she explains. Busting a common myth, he adds, "Even indoors, reapplication is advisable if you are near windows or using screens for prolonged periods, as UVA rays can penetrate glass." Also Read: Rashmika Mandanna’s reception saree brings Mysore Silk back into the spotlight A perfect summer skincare routine As per Dr. Prabhu, a summer skincare routine must focus on protection, hydration, and oil control. "Start with a gentle cleanser to remove sweat and excess oil without stripping the skin. Follow it up with a lightweight, non-comedogenic moisturiser to maintain hydration. Sunscreen is a non-negotiable step in the morning routine." For people with oily or acne-prone skin, he advises using gel-based products. "At night, cleansing is essential to remove sunscreen, dirt, and pollutants, followed by a soothing moisturiser. Incorporating antioxidants like vitamin C in the morning can also help combat sun-induced damage," he adds. Talking about additional protection, Dr Hemrajani says, "Put on a hat, sunglasses, and full sleeves. Pick thicker fabrics like denim or tightly woven clothes that keep out more sunlight. Stay out of the sun, especially between 10 AM and 4 PM," and "stay out of the sun as much as you can."

Sunscreen is an essential part of a skin routine, particularly during summer. But are you using it correctly? Here are some expert tips to keep your skin safe from sun damage.

Are you using sunscreen right? Experts weigh in on common concerns

India’s dinner plates may be comforting, but they’re turning into a silent health hazard. A new nationwide study by the Indian Council of Medical Research–India Diabetes (ICMR–INDIAB) has revealed that the average Indian diet, overloaded with carbohydrates and deficient in protein, is driving the country’s alarming rise in obesity and diabetes cases.&nbsp;The extensive research surveyed over 1.2 lakh adults across 36 states and union territories, mapping how regional food patterns contribute to metabolic risks. The results paint a worrying picture: 62% of daily calories consumed by Indians come from carbohydrates, among the highest in the world.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/wait-what-night-shifts-linked-to-higher-kidney-stone-risk-says-study-1759338032620">Wait, what? Night shifts linked to higher kidney stone risk, says study</a><h2>Carb overload</h2>&nbsp;Most of these carbohydrates come from low-quality sources such as white rice, refined wheat, and added sugars. The study found clear regional patterns- white rice is dominant in the South, East, and Northeast, while wheat is the primary staple in North and Central India. Nutrient-rich millets, once a traditional part of Indian diets, are now mainstays in only three states- Karnataka, Gujarat, and Maharashtra.&nbsp;Also Read: <a href="https://www.wionews.com/photos/amitabh-bachchan-virat-kohli-and-more-famous-personalities-who-follow-a-vegetarian-diet-1759305433570">Amitabh Bachchan to Virat Kohli: Famous people who follow a vegetarian diet</a>&nbsp;Excessive sugar intake adds to the problem. Twenty-one states and union territories consume sugar above the World Health Organization’s (WHO) recommended limit of 5% of total calories. This, coupled with refined carbs, is directly linked to the rising incidence of diabetes, prediabetes, and obesity across age groups.&nbsp;<h2>Protein Deficiency</h2>The report also revealed a significant protein gap in Indian diets- only 12% of daily calories come from protein, compared to the recommended 15–20%. Most of this comes from plant-based sources like pulses, lentils, and cereals, while dairy contributes just 2% and animal protein only 1% of daily energy.&nbsp;Interestingly, the Northeast region recorded the highest protein intake (13.6%), largely due to its inclusion of fish and meat in daily meals. Yet, protein deficiency remains widespread nationwide, contributing to muscle loss, poor metabolism, and insulin resistance.&nbsp;&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/dehydrated-and-stressed-out-study-says-the-two-are-linked-know-how-1759245716351">Dehydrated and stressed out? Study says the two are linked; know how</a><h2>Fat quality matters too</h2>While overall fat intake in India remains within global recommendations, the type of fat consumed raises concern. The study found that saturated fat intake exceeded healthy limits in nearly all states, except Jharkhand, Chhattisgarh, Arunachal Pradesh, and Manipur. These fats found in ghee, butter, and palm oil can increase cholesterol and heart disease risk.&nbsp;Meanwhile, the consumption of healthier fats, such as monounsaturated and omega-3 fats from nuts, seeds, and fish, remains low across the country. Experts warn that this imbalance, coupled with high-carb diets, worsens metabolic health.&nbsp;<h2>Small dietary tweaks for big health benefits</h2>The ICMR team found that even a small dietary adjustment can make a significant impact. Replacing just 5% of daily calories from carbohydrates with plant or dairy proteins could lower the risk of diabetes and prediabetes. Substituting with fish or egg protein also showed positive results, but swapping carbs for red meat or fats did not yield the same benefits.&nbsp;&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/does-seed-cycling-really-work-doctor-explains-the-hormone-balancing-trend-1759068666924">Does seed cycling really work? Doctor explains the hormone-balancing trend</a><h2>Rethinking the Indian plate</h2>Experts suggest that achieving a healthier diet doesn’t require drastic measures, just smarter choices:&nbsp;<ul><li>Cut down on refined carbs like white rice and maida.</li><li>Diversify grains, include unpolished millets and brown rice.</li><li>Add a daily mix of pulses, lentils, paneer, and curd.</li><li>Replace ghee and butter with healthier oils such as mustard or groundnut oil.</li><li>Limit added sugar to less than 5% of daily calorie intake.</li></ul>&nbsp;

As per the recent study by ICMR, the regular Indian meals most people eat are overloaded with carbohydrates and lack in protein which can increase the risk of obesity and diabetes. 

India’s dinner plates may be comforting, but they’re turning into a silent health hazard. A new nationwide study by the Indian Council of Medical Research–India Diabetes (ICMR–INDIAB) has revealed that the average Indian diet, overloaded with carbohydrates and deficient in protein, is driving the country’s alarming rise in obesity and diabetes cases. The extensive research surveyed over 1.2 lakh adults across 36 states and union territories, mapping how regional food patterns contribute to metabolic risks. The results paint a worrying picture: 62% of daily calories consumed by Indians come from carbohydrates, among the highest in the world. Also Read: Wait, what? Night shifts linked to higher kidney stone risk, says study Carb overload Most of these carbohydrates come from low-quality sources such as white rice, refined wheat, and added sugars. The study found clear regional patterns- white rice is dominant in the South, East, and Northeast, while wheat is the primary staple in North and Central India. Nutrient-rich millets, once a traditional part of Indian diets, are now mainstays in only three states- Karnataka, Gujarat, and Maharashtra. Also Read: Amitabh Bachchan to Virat Kohli: Famous people who follow a vegetarian diet Excessive sugar intake adds to the problem. Twenty-one states and union territories consume sugar above the World Health Organization’s (WHO) recommended limit of 5% of total calories. This, coupled with refined carbs, is directly linked to the rising incidence of diabetes, prediabetes, and obesity across age groups. Protein Deficiency The report also revealed a significant protein gap in Indian diets- only 12% of daily calories come from protein, compared to the recommended 15–20%. Most of this comes from plant-based sources like pulses, lentils, and cereals, while dairy contributes just 2% and animal protein only 1% of daily energy. Interestingly, the Northeast region recorded the highest protein intake (13.6%), largely due to its inclusion of fish and meat in daily meals. Yet, protein deficiency remains widespread nationwide, contributing to muscle loss, poor metabolism, and insulin resistance. Also Read: Dehydrated and stressed out? Study says the two are linked; know how Fat quality matters too While overall fat intake in India remains within global recommendations, the type of fat consumed raises concern. The study found that saturated fat intake exceeded healthy limits in nearly all states, except Jharkhand, Chhattisgarh, Arunachal Pradesh, and Manipur. These fats found in ghee, butter, and palm oil can increase cholesterol and heart disease risk. Meanwhile, the consumption of healthier fats, such as monounsaturated and omega-3 fats from nuts, seeds, and fish, remains low across the country. Experts warn that this imbalance, coupled with high-carb diets, worsens metabolic health. Small dietary tweaks for big health benefits The ICMR team found that even a small dietary adjustment can make a significant impact. Replacing just 5% of daily calories from carbohydrates with plant or dairy proteins could lower the risk of diabetes and prediabetes. Substituting with fish or egg protein also showed positive results, but swapping carbs for red meat or fats did not yield the same benefits. Also Read: Does seed cycling really work? Doctor explains the hormone-balancing trend Rethinking the Indian plate Experts suggest that achieving a healthier diet doesn’t require drastic measures, just smarter choices: Cut down on refined carbs like white rice and maida. Diversify grains, include unpolished millets and brown rice. Add a daily mix of pulses, lentils, paneer, and curd. Replace ghee and butter with healthier oils such as mustard or groundnut oil. Limit added sugar to less than 5% of daily calorie intake.

As per the recent study by ICMR, the regular Indian meals most people eat are overloaded with carbohydrates and lack in protein which can increase the risk of obesity and diabetes.&nbsp;

Is India eating its way to obesity and diabetes? ICMR study warns

Working the night shift may do more than disrupt your sleep; it could also increase your risk of painful kidney stones, according to new research published in Mayo Clinic Proceedings. The large-scale study, led by Yin Yang, an epidemiologist at Sun Yat-sen University in China, examined health data from more than 220,000 participants in the U.K. Biobank over nearly 14 years.&nbsp;Results showed that individuals working outside traditional 9-to-5 hours had a 15% higher risk of developing kidney stones, while those regularly on night shifts faced a 22% greater risk. Younger workers and people with sedentary desk jobs were found to be especially vulnerable.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/dehydrated-and-stressed-out-study-says-the-two-are-linked-know-how-1759245716351">Dehydrated and stressed out? Study says the two are linked; know how</a><h2>Why night work affects the kidneys</h2>Experts say the increased risk stems from the disruption of circadian rhythms, the body’s natural 24-hour clock. “Shift work throws off the systems that regulate water balance and metabolism, which can encourage stone formation,” explained the study.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/milan-s-obsession-with-india-after-kolhapuris-prada-replicates-indian-bus-flooring-texture-on-bags-1759142699949">After Kolhapuris, Prada replicates Indian bus flooring texture on bags</a>&nbsp;Lifestyle factors also play a role. Smoking, poor sleep, low fluid intake, higher body mass index (BMI), and lack of physical activity were all linked to stone development. Combined with the stress of irregular schedules, these factors significantly raise health risks for night workers.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/does-seed-cycling-really-work-doctor-explains-the-hormone-balancing-trend-1759068666924">Does seed cycling really work? Doctor explains the hormone-balancing trend</a><h2>What are kidney stones?</h2>Kidney stones are hard mineral deposits that form inside the kidneys. They can cause severe back or abdominal pain, painful urination, blood in the urine, and nausea. While some stones pass naturally, others require medical intervention and may lead to long-term complications, including chronic kidney disease.&nbsp;<h2>Prevention and healthy habits for night workers</h2>Although the findings are concerning, experts emphasize that kidney stones can often be prevented. Researchers suggest several protective measures for shift workers:&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/fond-of-ramen-wait-before-slurping-that-salty-soup-1758990738543">Fond of ramen? Wait before slurping that salty soup</a>&nbsp;<ul><li>Stay hydrated: Drink plenty of water throughout the shift.</li><li>Adopt a kidney-friendly diet: Limit salt, processed foods, and excess animal protein.</li><li>Stay active: Incorporate physical activity to offset sedentary work.</li><li>Prioritize sleep hygiene: Create a dark, quiet environment for better rest during the day.</li><li>Seek medical guidance: Regular check-ups can help detect early risks, especially for those with a history of kidney stones.</li></ul>&nbsp;

Do you know, your late-night work shifts can also cause kidney disease besides fatigue? Read on to know more and find out how to reduce the risk of kidney stones. 

Working the night shift may do more than disrupt your sleep; it could also increase your risk of painful kidney stones, according to new research published in Mayo Clinic Proceedings. The large-scale study, led by Yin Yang, an epidemiologist at Sun Yat-sen University in China, examined health data from more than 220,000 participants in the U.K. Biobank over nearly 14 years. Results showed that individuals working outside traditional 9-to-5 hours had a 15% higher risk of developing kidney stones, while those regularly on night shifts faced a 22% greater risk. Younger workers and people with sedentary desk jobs were found to be especially vulnerable. Also Read: Dehydrated and stressed out? Study says the two are linked; know how Why night work affects the kidneys Experts say the increased risk stems from the disruption of circadian rhythms, the body’s natural 24-hour clock. “Shift work throws off the systems that regulate water balance and metabolism, which can encourage stone formation,” explained the study. Also Read: After Kolhapuris, Prada replicates Indian bus flooring texture on bags Lifestyle factors also play a role. Smoking, poor sleep, low fluid intake, higher body mass index (BMI), and lack of physical activity were all linked to stone development. Combined with the stress of irregular schedules, these factors significantly raise health risks for night workers. Also Read: Does seed cycling really work? Doctor explains the hormone-balancing trend What are kidney stones? Kidney stones are hard mineral deposits that form inside the kidneys. They can cause severe back or abdominal pain, painful urination, blood in the urine, and nausea. While some stones pass naturally, others require medical intervention and may lead to long-term complications, including chronic kidney disease. Prevention and healthy habits for night workers Although the findings are concerning, experts emphasize that kidney stones can often be prevented. Researchers suggest several protective measures for shift workers: Also Read: Fond of ramen? Wait before slurping that salty soup Stay hydrated: Drink plenty of water throughout the shift. Adopt a kidney-friendly diet: Limit salt, processed foods, and excess animal protein. Stay active: Incorporate physical activity to offset sedentary work. Prioritize sleep hygiene: Create a dark, quiet environment for better rest during the day. Seek medical guidance: Regular check-ups can help detect early risks, especially for those with a history of kidney stones.

Do you know, your late-night work shifts can also cause kidney disease besides fatigue? Read on to know more and find out how to reduce the risk of kidney stones.&nbsp;

Wait, what? Night shifts linked to higher kidney stone risk, says study

Do you often feel tense, restless, or anxious for no apparent reason? A new study suggests that the culprit may be as simple as your water intake. Researchers have found that dehydration can trigger a surge in cortisol, the body’s primary stress hormone, making you feel stressed even when there’s no immediate threat.&nbsp;<h2>The study that connects stress and hydration</h2>The findings, published in the Journal of Applied Physiology on September 3, 2025, reveal that people who don’t drink enough water experience significantly higher spikes in cortisol during stressful situations. Participants who consumed less than 1.5 litres of fluids daily showed over 50% greater cortisol levels compared to those who were adequately hydrated.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/dussehra-2025-why-is-ravana-not-burnt-but-worshipped-in-these-places-of-india-1759157217593">Dussehra 2025: Why is Ravana not burnt but worshipped in these places of India?</a>&nbsp;Interestingly, the under-hydrated group did not necessarily feel thirstier, but lab tests revealed darker urine, higher levels of vasopressin (a water-regulating hormone), and exaggerated stress responses. Vasopressin, while essential for conserving water, also stimulates cortisol release, creating a biological stress loop.&nbsp;<h2>What makes this stress dangerous</h2>Cortisol is not inherently bad, it helps the body respond to acute stress. However, when cortisol levels stay chronically elevated, it can increase the risk of heart disease, diabetes, depression, and weakened immunity. The study highlights that hydration plays a direct role in modulating these stress responses.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/milan-s-obsession-with-india-after-kolhapuris-prada-replicates-indian-bus-flooring-texture-on-bags-1759142699949">After Kolhapuris, Prada replicates Indian bus flooring texture on bags</a><h2>How much water do you really need?</h2>It is believed one should consume at least 2.5 litres of water daily. Athletes and physically active individuals may need an extra 1–2 litres depending on their activity level. The simplest way to track hydration is by checking urine colour: pale yellow means you’re well-hydrated, while dark yellow signals the need for more fluids. &nbsp;&nbsp;Another method is multiplying your body weight (in kilograms) by six to estimate daily water needs. However, overdrinking is also not advised, as excess water can flush out vital minerals and vitamins, leading to deficiencies and cravings. Moderation is essential.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/does-seed-cycling-really-work-doctor-explains-the-hormone-balancing-trend-1759068666924">Does seed cycling really work? Doctor explains the hormone-balancing trend</a><h2>Hydration beyond dehydration</h2>This study adds to growing evidence that hydration is about more than preventing dry mouth or fatigue. Adequate water intake also improves cognitive function and mood along with regulating metabolism and inflammation. Proper hydration also reduces risks of cardiovascular and kidney issues.&nbsp;Even mild dehydration- just 1-2% loss of body water, can impair attention, memory, and mental sharpness.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/fond-of-ramen-wait-before-slurping-that-salty-soup-1758990738543">Fond of ramen? Wait before slurping that salty soup</a><h2>Tips to stay hydrated and stress-free</h2>Aim for steady sips throughout the day instead of gulping large amounts at once.Include hydrating foods like cucumber, watermelon, and oranges.Adjust your intake in hot weather, during exercise, or in stressful situations.Avoid sugary sodas as hydration substitutes. Herbal teas, soups, and plain water are better options.&nbsp;So, next time you’re feeling inexplicably wound up, a glass of water might just be the stress reliever you didn’t know you needed.&nbsp;

Hydration is more than a wellness cliche. As per the latest findings by the Journal of Applied Physiology, dehydration can cause anxiety and spike your stress hormones. 


Do you often feel tense, restless, or anxious for no apparent reason? A new study suggests that the culprit may be as simple as your water intake. Researchers have found that dehydration can trigger a surge in cortisol, the body’s primary stress hormone, making you feel stressed even when there’s no immediate threat. The study that connects stress and hydration The findings, published in the Journal of Applied Physiology on September 3, 2025, reveal that people who don’t drink enough water experience significantly higher spikes in cortisol during stressful situations. Participants who consumed less than 1.5 litres of fluids daily showed over 50% greater cortisol levels compared to those who were adequately hydrated. Also Read: Dussehra 2025: Why is Ravana not burnt but worshipped in these places of India? Interestingly, the under-hydrated group did not necessarily feel thirstier, but lab tests revealed darker urine, higher levels of vasopressin (a water-regulating hormone), and exaggerated stress responses. Vasopressin, while essential for conserving water, also stimulates cortisol release, creating a biological stress loop. What makes this stress dangerous Cortisol is not inherently bad, it helps the body respond to acute stress. However, when cortisol levels stay chronically elevated, it can increase the risk of heart disease, diabetes, depression, and weakened immunity. The study highlights that hydration plays a direct role in modulating these stress responses. Also Read: After Kolhapuris, Prada replicates Indian bus flooring texture on bags How much water do you really need? It is believed one should consume at least 2.5 litres of water daily. Athletes and physically active individuals may need an extra 1–2 litres depending on their activity level. The simplest way to track hydration is by checking urine colour: pale yellow means you’re well-hydrated, while dark yellow signals the need for more fluids. Another method is multiplying your body weight (in kilograms) by six to estimate daily water needs. However, overdrinking is also not advised, as excess water can flush out vital minerals and vitamins, leading to deficiencies and cravings. Moderation is essential. Also Read: Does seed cycling really work? Doctor explains the hormone-balancing trend Hydration beyond dehydration This study adds to growing evidence that hydration is about more than preventing dry mouth or fatigue. Adequate water intake also improves cognitive function and mood along with regulating metabolism and inflammation. Proper hydration also reduces risks of cardiovascular and kidney issues. Even mild dehydration- just 1-2% loss of body water, can impair attention, memory, and mental sharpness. Also Read: Fond of ramen? Wait before slurping that salty soup Tips to stay hydrated and stress-free Aim for steady sips throughout the day instead of gulping large amounts at once. Include hydrating foods like cucumber, watermelon, and oranges. Adjust your intake in hot weather, during exercise, or in stressful situations. Avoid sugary sodas as hydration substitutes. Herbal teas, soups, and plain water are better options. So, next time you’re feeling inexplicably wound up, a glass of water might just be the stress reliever you didn’t know you needed.

Hydration is more than a wellness cliche. As per the latest findings by the Journal of Applied Physiology, dehydration can cause anxiety and spike your stress hormones.&nbsp;

Dehydrated and stressed out? Study says the two are linked; know how

Hormones play a vital role in a woman’s overall health, especially when it comes to the menstrual cycle and fertility. Yet, many women today struggle with irregular periods, PMS, PCOS, or low energy levels, often due to hormonal imbalance. While modern medicine provides many solutions, natural approaches are also gaining popularity. One such wellness trend making waves is seed cycling.&nbsp;Seed cycling is believed to be a gentle, food-based practice that may support hormonal balance by using the nutrients found in everyday seeds. While research on the topic is still limited, many women have turned to this method to regulate cycles, manage PCOS, and improve fertility.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/fond-of-ramen-wait-before-slurping-that-salty-soup-1758990738543">Fond of ramen? Wait before slurping that salty soup</a><h2>What is seed cycling?</h2>“Seed cycling is a diet practice that involves consuming particular seeds throughout the two primary stages of the menstrual cycle: the follicular and the luteal phase. The rationale is to maintain a balanced level of estrogen and progesterone in the body. This soothing dietary regimen is thought to alleviate symptoms of PMS, balance hormonal imbalance, enhance fertility, and even induce menstruation. In women with PCOS, whose hormones are typically disrupted, seed cycling can provide a natural means to get their cycles more on track when done on a regular basis,” explains Dr. Spurthy G Janney, Consultant- Obstetrics &amp; Gynaecology, Manipal Hospital Whitefield, Bengaluru.&nbsp;Simply put, seed cycling means eating different types of seeds depending on which half of the menstrual cycle you’re in.&nbsp;Also Read: <a href="https://www.wionews.com/photos/navratri-2025-special-vrat-friendly-food-ingredients-and-step-by-step-process-1758701860810">Special- Vrat friendly dishes: Ingredients and step-by-step process</a><h2>How it works: The phases of seed cycling</h2>The menstrual cycle is divided into two main phases: the follicular phase and the luteal phase. The follicular phase runs from Day 1, which is the first day of menstruation, until ovulation around Day 14. During this time, estrogen is the dominant hormone, preparing the body for ovulation. &nbsp;&nbsp;The luteal phase, on the other hand, begins after ovulation and continues until the next period begins, roughly Day 15 to Day 28. In this phase, progesterone becomes the key hormone, supporting the uterine lining for a possible pregnancy.&nbsp;Seed cycling works by pairing specific seeds with these natural hormonal shifts. During the follicular phase, flaxseeds and pumpkin seeds are recommended. Flaxseeds are rich in lignans, which can help balance estrogen by binding to any excess in the body, while pumpkin seeds provide zinc, an essential mineral that helps prepare the body for progesterone production in the next phase.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/navratri-2025-what-s-the-significance-of-garba-and-dandiya-during-durga-puja-1758713612506">Navratri 2025: What's the significance of Garba and Dandiya during Durga Puja?</a>&nbsp;Once ovulation occurs and the luteal phase begins, the focus shifts to sesame seeds and sunflower seeds. Sesame seeds contain lignans and zinc, both of which support estrogen balance and aid progesterone activity. Sunflower seeds, on the other hand, are packed with vitamin E, which boosts progesterone levels, and selenium, a nutrient that supports liver function in clearing out excess estrogen.&nbsp;By aligning seed intake with the body’s hormonal rhythm, seed cycling aims to naturally support balance and ease common menstrual concerns.&nbsp;<h2>How much to eat and in what form</h2>For best results, consume two tablespoons of the respective seeds daily during each phase. It recommend eating them raw and ground, since this makes absorption easier.&nbsp;You don’t have to eat them plain, add them into smoothies, mix with yoghurt, stir into oatmeal, sprinkle on salads, or even blend into dressings. Think of them as hormone-friendly “toppers” for your meals.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/navratri-2025-complete-fasting-guide-with-foods-rules-and-health-tips-1758545526530">Navratri 2025: Complete fasting guide with foods, rules and health tips</a><h2>How long before results show?</h2>Seed cycling is not a quick fix. It works gradually by gently nudging hormones toward balance. Some women may notice reduced PMS, improved energy, or more regular cycles within a few months.&nbsp;Dr. Spurthy stresses patience: “Seed cycling isn't a magic solution. It impacts slowly by softly sustaining hormonal balance. Most women should start to see improvements in their cycles, PMS, and energy levels after consistently practicing it for several months. The most important thing is patience and consistency, coupled with a healthy lifestyle consisting of adequate sleep, exercise, and stress management.”&nbsp;<h2>Is it only for women with regular cycles?</h2>Not necessarily. Women with irregular or missing periods can still try seed cycling. In such cases, the moon phases can serve as a guide- new moon to full moon for flax and pumpkin seeds, and full moon to new moon for sunflower and sesame seeds. Interestingly, many women’s natural cycles mirror the 28-day lunar rhythm.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/cumin-water-vs-fennel-water-which-drink-is-better-for-digestion-and-weight-loss-1758466201905">Cumin water vs Fennel water: Which is better for digestion and weight loss?</a><h2>Why women with PCOS turn to seed cycling</h2>For women with Polycystic Ovary Syndrome (PCOS), hormones are often out of sync, leading to missed periods, acne, and fertility struggles. The nutrients in seeds like omega-3s, lignans, zinc, and selenium are thought to help improve hormonal balance, support ovulation, and lower inflammation. Though not a cure, seed cycling can be a gentle, food-based addition to a holistic PCOS management plan.&nbsp;While seed cycling is promising, it shouldn’t be seen as a stand-alone solution. Hormonal balance depends on multiple factors such as stress, diet quality, exercise, and sleep. Seeds can offer valuable nutrients, but consistency and overall lifestyle play the biggest role in long-term benefits.&nbsp;

Are you looking for a simple yet effective solution for your irregular periods? Incorporate seed cycling into daily meals. Know its benefits from an expert. 


Hormones play a vital role in a woman’s overall health, especially when it comes to the menstrual cycle and fertility. Yet, many women today struggle with irregular periods, PMS, PCOS, or low energy levels, often due to hormonal imbalance. While modern medicine provides many solutions, natural approaches are also gaining popularity. One such wellness trend making waves is seed cycling. Seed cycling is believed to be a gentle, food-based practice that may support hormonal balance by using the nutrients found in everyday seeds. While research on the topic is still limited, many women have turned to this method to regulate cycles, manage PCOS, and improve fertility. Also Read: Fond of ramen? Wait before slurping that salty soup What is seed cycling? “Seed cycling is a diet practice that involves consuming particular seeds throughout the two primary stages of the menstrual cycle: the follicular and the luteal phase. The rationale is to maintain a balanced level of estrogen and progesterone in the body. This soothing dietary regimen is thought to alleviate symptoms of PMS, balance hormonal imbalance, enhance fertility, and even induce menstruation. In women with PCOS, whose hormones are typically disrupted, seed cycling can provide a natural means to get their cycles more on track when done on a regular basis,” explains Dr. Spurthy G Janney, Consultant- Obstetrics & Gynaecology, Manipal Hospital Whitefield, Bengaluru. Simply put, seed cycling means eating different types of seeds depending on which half of the menstrual cycle you’re in. Also Read: Special- Vrat friendly dishes: Ingredients and step-by-step process How it works: The phases of seed cycling The menstrual cycle is divided into two main phases: the follicular phase and the luteal phase. The follicular phase runs from Day 1, which is the first day of menstruation, until ovulation around Day 14. During this time, estrogen is the dominant hormone, preparing the body for ovulation. The luteal phase, on the other hand, begins after ovulation and continues until the next period begins, roughly Day 15 to Day 28. In this phase, progesterone becomes the key hormone, supporting the uterine lining for a possible pregnancy. Seed cycling works by pairing specific seeds with these natural hormonal shifts. During the follicular phase, flaxseeds and pumpkin seeds are recommended. Flaxseeds are rich in lignans, which can help balance estrogen by binding to any excess in the body, while pumpkin seeds provide zinc, an essential mineral that helps prepare the body for progesterone production in the next phase. Also Read: Navratri 2025: What's the significance of Garba and Dandiya during Durga Puja? Once ovulation occurs and the luteal phase begins, the focus shifts to sesame seeds and sunflower seeds. Sesame seeds contain lignans and zinc, both of which support estrogen balance and aid progesterone activity. Sunflower seeds, on the other hand, are packed with vitamin E, which boosts progesterone levels, and selenium, a nutrient that supports liver function in clearing out excess estrogen. By aligning seed intake with the body’s hormonal rhythm, seed cycling aims to naturally support balance and ease common menstrual concerns. How much to eat and in what form For best results, consume two tablespoons of the respective seeds daily during each phase. It recommend eating them raw and ground, since this makes absorption easier. You don’t have to eat them plain, add them into smoothies, mix with yoghurt, stir into oatmeal, sprinkle on salads, or even blend into dressings. Think of them as hormone-friendly “toppers” for your meals. Also Read: Navratri 2025: Complete fasting guide with foods, rules and health tips How long before results show? Seed cycling is not a quick fix. It works gradually by gently nudging hormones toward balance. Some women may notice reduced PMS, improved energy, or more regular cycles within a few months. Dr. Spurthy stresses patience: “Seed cycling isn't a magic solution. It impacts slowly by softly sustaining hormonal balance. Most women should start to see improvements in their cycles, PMS, and energy levels after consistently practicing it for several months. The most important thing is patience and consistency, coupled with a healthy lifestyle consisting of adequate sleep, exercise, and stress management.” Is it only for women with regular cycles? Not necessarily. Women with irregular or missing periods can still try seed cycling. In such cases, the moon phases can serve as a guide- new moon to full moon for flax and pumpkin seeds, and full moon to new moon for sunflower and sesame seeds. Interestingly, many women’s natural cycles mirror the 28-day lunar rhythm. Also Read: Cumin water vs Fennel water: Which is better for digestion and weight loss? Why women with PCOS turn to seed cycling For women with Polycystic Ovary Syndrome (PCOS), hormones are often out of sync, leading to missed periods, acne, and fertility struggles. The nutrients in seeds like omega-3s, lignans, zinc, and selenium are thought to help improve hormonal balance, support ovulation, and lower inflammation. Though not a cure, seed cycling can be a gentle, food-based addition to a holistic PCOS management plan. While seed cycling is promising, it shouldn’t be seen as a stand-alone solution. Hormonal balance depends on multiple factors such as stress, diet quality, exercise, and sleep. Seeds can offer valuable nutrients, but consistency and overall lifestyle play the biggest role in long-term benefits.

Are you looking for a simple yet effective solution for your irregular periods? Incorporate seed cycling into daily meals. Know its benefits from an expert.&nbsp;

Does seed cycling really work? Doctor explains the hormone-balancing trend

Ramen may be one of the world’s most comforting foods, but a new study suggests that eating it too often could take a serious toll on your health. Researchers in Japan have found that regular ramen consumption, particularly when paired with drinking the salty broth, may increase the risk of early death.&nbsp;<h2>The research findings</h2>The study, published in The Journal of Nutrition, Health and Aging in 2025, analyzed data from 6,725 adults as part of the Yamagata Cohort Study. Participants were divided into four groups based on their ramen intake: less than once a month, one to three times a month, one to two times a week, and more than three times a week.&nbsp;Also Read: <a href="https://www.wionews.com/photos/navratri-2025-special-vrat-friendly-food-ingredients-and-step-by-step-process-1758701860810">Special- Vrat friendly dishes: Ingredients and step-by-step process</a>&nbsp;After tracking participants for nearly 4.5 years, the researchers observed that those who ate ramen more frequently were generally younger men, often with higher body mass index (BMI), smoking habits, alcohol consumption, and pre-existing conditions like diabetes and hypertension.&nbsp;Shockingly, the data revealed that men under 70 who ate ramen three or more times a week, especially when consuming more than half of the broth and alcohol, faced a higher risk of premature death.&nbsp;Also Read: <a href="https://www.wionews.com/photos/navratri-2025-9-yummy-recipes-for-9-days-of-navratri-1758438229159">Navratri 2025: 9 yummy recipes for 9 days of the festival</a><h2>Why the soup is the real problem</h2>The researchers highlighted that it isn’t just the noodles, but the broth that makes ramen especially risky. The soup is loaded with sodium, which can lead to high blood pressure, stroke, and gastric cancer. According to the CDC, excess salt is one of the major dietary factors contributing to cardiovascular diseases worldwide.&nbsp;The study also noted an interesting twist: people who reported eating ramen less than once a month also showed slightly higher mortality risks, which researchers believe could be due to underlying health issues that had already led them to cut back on ramen.&nbsp;&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/cumin-water-vs-fennel-water-which-drink-is-better-for-digestion-and-weight-loss-1758466201905">Cumin water vs Fennel water: Which is better for digestion and weight loss?</a><h2>A global comfort food with hidden dangers</h2>While ramen has grown from a simple Japanese dish to a global culinary sensation in the US, UK, and beyond, health experts are warning fans to practice moderation. A steaming bowl of noodles may feel like the ultimate comfort meal, but it comes with hidden dangers if eaten too frequently.&nbsp;&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/shardiya-navratri-2025-why-each-day-has-a-different-colour-and-its-importance-1758462440096">Shardiya Navratri 2025: Why each day has a different colour and its importance</a><h2>What experts recommend</h2><ul><li>Limit ramen to occasional indulgence rather than a regular meal.</li><li>Avoid drinking the soup, since that’s where most of the salt hides.</li><li>Balance ramen cravings with a healthy diet rich in fresh vegetables, lean protein, and whole grains.</li></ul>“Frequent intake of ramen noodles might be associated with mortality risk in men under 70 years and those who consumed more than half of the broth with alcohol,” the study stated. So, the next time you crave ramen, go ahead and enjoy the noodles, but think twice before finishing the broth.&nbsp;

Who doesn't love ramen? But a recent study revealed that its frequent consumption can cause series health problems. Read on to know more. 


Ramen may be one of the world’s most comforting foods, but a new study suggests that eating it too often could take a serious toll on your health. Researchers in Japan have found that regular ramen consumption, particularly when paired with drinking the salty broth, may increase the risk of early death. The research findings The study, published in The Journal of Nutrition, Health and Aging in 2025, analyzed data from 6,725 adults as part of the Yamagata Cohort Study. Participants were divided into four groups based on their ramen intake: less than once a month, one to three times a month, one to two times a week, and more than three times a week. Also Read: Special- Vrat friendly dishes: Ingredients and step-by-step process After tracking participants for nearly 4.5 years, the researchers observed that those who ate ramen more frequently were generally younger men, often with higher body mass index (BMI), smoking habits, alcohol consumption, and pre-existing conditions like diabetes and hypertension. Shockingly, the data revealed that men under 70 who ate ramen three or more times a week, especially when consuming more than half of the broth and alcohol, faced a higher risk of premature death. Also Read: Navratri 2025: 9 yummy recipes for 9 days of the festival Why the soup is the real problem The researchers highlighted that it isn’t just the noodles, but the broth that makes ramen especially risky. The soup is loaded with sodium, which can lead to high blood pressure, stroke, and gastric cancer. According to the CDC, excess salt is one of the major dietary factors contributing to cardiovascular diseases worldwide. The study also noted an interesting twist: people who reported eating ramen less than once a month also showed slightly higher mortality risks, which researchers believe could be due to underlying health issues that had already led them to cut back on ramen. Also Read: Cumin water vs Fennel water: Which is better for digestion and weight loss? A global comfort food with hidden dangers While ramen has grown from a simple Japanese dish to a global culinary sensation in the US, UK, and beyond, health experts are warning fans to practice moderation. A steaming bowl of noodles may feel like the ultimate comfort meal, but it comes with hidden dangers if eaten too frequently. Also Read: Shardiya Navratri 2025: Why each day has a different colour and its importance What experts recommend Limit ramen to occasional indulgence rather than a regular meal. Avoid drinking the soup, since that’s where most of the salt hides. Balance ramen cravings with a healthy diet rich in fresh vegetables, lean protein, and whole grains. “Frequent intake of ramen noodles might be associated with mortality risk in men under 70 years and those who consumed more than half of the broth with alcohol,” the study stated. So, the next time you crave ramen, go ahead and enjoy the noodles, but think twice before finishing the broth.

Who doesn't love ramen? But a recent study revealed that its frequent consumption can cause series health problems. Read on to know more.&nbsp; &nbsp;

Fond of ramen? Wait before slurping that salty soup

A healthy heart starts with the right diet, and according to the British Heart Foundation (BHF), one simple fruit can make a big difference when eaten at the right time of the day. The foundation’s 2014 report revealed how everyday food choices influence weight, cholesterol, and blood pressure, three major risk factors for cardiovascular disease. Among their top recommendations was a fruit many of us already love: the banana.&nbsp;<h2>Why are bananas a heart-healthy choice?</h2>Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/shamita-shetty-s-reveals-her-no-gym-cardio-workout-burn-calories-with-this-simple-hack-1758030346107">Shamita Shetty reveals her No-Gym cardio workout; Burn calories with THIS simple hack</a>&nbsp;The BHF suggests swapping your 11 am biscuit or pastry for a banana, a smart step toward your daily “5-a-day” intake of fruits and vegetables. Bananas are naturally low in fat, high in fibre, and packed with potassium, making it an ideal choice for a healthy diet.&nbsp;This combination helps maintain healthy blood pressure, lowers cholesterol, and supports steady energy release throughout the day. Unlike sugary snacks, bananas provide natural sweetness without the crash. &nbsp;&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/green-tea-vs-matcha-which-one-would-you-prefer-to-brew-unpacking-benefits-flavour-difference-and-more-1757856166163">Green Tea vs Matcha: Which one would you prefer to brew?</a><h2>How does eating a banana at 11 am support heart health?</h2>Mid-morning is when cravings for biscuits or sugary snacks usually hit but swapping them with a banana can make a huge difference for your heart. Packed with potassium, bananas help regulate blood pressure, while their soluble fibre lowers bad cholesterol and keeps arteries healthy. They also provide steady energy without sugar crashes and promote fullness, helping with weight control—an important factor in preventing heart disease. &nbsp;&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/bollywood/not-fancy-yet-simple-sanya-malhotra-shares-the-secret-dish-that-fuels-her-workout-routine-1757836752071">Sanya Malhotra shares the secret dish that fuels her workout routine</a>&nbsp;Along with adding bananas, the British Heart Foundation recommends simple habits like eating a fibre-rich breakfast, including oily fish twice a week, choosing wholegrains, replacing saturated fats with healthier oils, cutting down on salt and sugar, and keeping portions balanced.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/gemini-ai-saree-trend-best-ai-prompts-to-create-retro-bollywood-style-pictures-1757944328918">Gemini Ai Saree Trend: The best prompts to create retro Bollywood style pictures</a><h2>Lifestyle choices matter too</h2>Diet is just one part of protecting your cardiovascular health. Regular exercise like walking, cycling, or swimming strengthens the heart, reduces stress, and improves circulation. Together with mindful eating habits, small daily changes can significantly lower your risk of heart disease over time.&nbsp;

If you’re looking for a simple step to protect your heart, this widely available fruit can do miracles. As per the British Heart Foundation, it is a healthier alternative to sugary snacks.     


A healthy heart starts with the right diet, and according to the British Heart Foundation (BHF), one simple fruit can make a big difference when eaten at the right time of the day. The foundation’s 2014 report revealed how everyday food choices influence weight, cholesterol, and blood pressure, three major risk factors for cardiovascular disease. Among their top recommendations was a fruit many of us already love: the banana. Why are bananas a heart-healthy choice? Also Read: Shamita Shetty reveals her No-Gym cardio workout; Burn calories with THIS simple hack The BHF suggests swapping your 11 am biscuit or pastry for a banana, a smart step toward your daily “5-a-day” intake of fruits and vegetables. Bananas are naturally low in fat, high in fibre, and packed with potassium, making it an ideal choice for a healthy diet. This combination helps maintain healthy blood pressure, lowers cholesterol, and supports steady energy release throughout the day. Unlike sugary snacks, bananas provide natural sweetness without the crash. Also Read: Green Tea vs Matcha: Which one would you prefer to brew? How does eating a banana at 11 am support heart health? Mid-morning is when cravings for biscuits or sugary snacks usually hit but swapping them with a banana can make a huge difference for your heart. Packed with potassium, bananas help regulate blood pressure, while their soluble fibre lowers bad cholesterol and keeps arteries healthy. They also provide steady energy without sugar crashes and promote fullness, helping with weight control—an important factor in preventing heart disease. Also Read: Sanya Malhotra shares the secret dish that fuels her workout routine Along with adding bananas, the British Heart Foundation recommends simple habits like eating a fibre-rich breakfast, including oily fish twice a week, choosing wholegrains, replacing saturated fats with healthier oils, cutting down on salt and sugar, and keeping portions balanced. Also Read: Gemini Ai Saree Trend: The best prompts to create retro Bollywood style pictures Lifestyle choices matter too Diet is just one part of protecting your cardiovascular health. Regular exercise like walking, cycling, or swimming strengthens the heart, reduces stress, and improves circulation. Together with mindful eating habits, small daily changes can significantly lower your risk of heart disease over time.

If you’re looking for a simple step to protect your heart, this widely available fruit can do miracles. As per the British Heart Foundation, it is a healthier alternative to sugary snacks. &nbsp; &nbsp;&nbsp;

THIS fruit can save your heart, British Heart Foundation reveals the perfect time to eat one

Fox nuts are small and crunchy seeds protein, fiber, antioxidants and essential minerals. Known for being gluten-free and low in calories, it is a perfect for a healthy snacking.


Makhana for healthy snacking: 7 benefits of fox nuts

Most people will agree that late-night cravings can feel like an unstoppable force. One moment you’re winding down to bed and the next you’re heading to the fridge for snacks you don’t even need. While occasional indulgence is harmless, frequent nighttime eating can lead to weight gain, poor digestion and disrupted sleep. But you need not worry. With some mindful strategies, you can train your body and mind to overcome those irresistible urges.&nbsp;<h2>Why do we crave food at night?</h2>&nbsp;Cravings are not just about hunger, they are often influenced by stress, lack of sleep, emotional triggers or even boredom. It is said that people tend to reach for calorie-dense foods like chips, chocolate and sweets late in the evening, partly because the body is seeking comfort or quick energy. &nbsp;&nbsp;Here are 7 simple hacks to stop nighttime cravings:&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/navya-nair-rice-tea-dairy-products-not-just-jasmine-flowers-australian-customs-do-not-allow-a-long-and-bizarre-list-of-items-at-their-airports-1757323220305">Not just flowers, Australian Customs do not allow a long list of these items</a><h2>Eat enough during the day</h2>Skipping meals or eating too little during the day often backfires at night. When your body feels deprived, it naturally craves high-calorie foods later. Aim for three balanced meals and two healthy snacks daily to keep energy levels stable.&nbsp;Also Read: <a href="https://www.wionews.com/photos/cate-blanchett-to-aishwarya-rai-celebrities-who-chose-giorgio-armani-for-red-carpet-appearances-1756998110706">Cate Blanchett to Aishwarya Rai: Celebrities who chose Armani for the red carpet</a><h2>Prioritize protein in every meal</h2>&nbsp;Protein-rich foods like eggs, fish, legumes and nuts keep you fuller for longer. As per experts, eating more protein reduces post-meal cravings and prevents late-night hunger pangs.&nbsp;Also Read: <a href="https://www.wionews.com/photos/princess-diana-s-death-anniversary-here-s-list-of-films-series-based-on-her-life-1756639872233">Want to know more about Princess Diana? Here's list of films &amp; series based on her life</a><h2>Get quality sleep</h2>Lack of sleep disrupts hunger hormones, increasing ghrelin (hunger hormone) and lowering leptin (satiety hormone). This imbalance makes you crave high-sugar and high-fat foods. Prioritize 7-9 hours of proper sleep by limiting caffeine late in the day, reducing screen time before bed and creating a calming night routine.<h2>Manage stress effectively</h2>Emotional eating is one of the biggest drivers of nighttime cravings. Instead of turning to food, practice stress-relief habits like deep breathing, yoga, journaling or even a short evening walk. Finding non-food ways to relax helps break the cycle of comfort eating.&nbsp;Also Read: <a href="https://www.wionews.com/entertainment/lifestyle/independence-day-special-british-opium-trade-to-indian-kitchens-aloo-posto-the-dark-history-of-bengal-s-comfort-food-1755254495154">British opium trade to Indian kitchens- Dark history of Bengal's comfort food</a><h2>Food flexibility is the key</h2>Labeling foods as “forbidden” often makes cravings worse. Restrictive diets can fuel an “all-or-nothing” mindset, leading to overeating later. Instead, adopt a balanced approach where you allow small portions of your favourite foods without guilt.&nbsp;<h2>Distract your mind with non-food pleasures</h2>Sometimes cravings aren’t about hunger but about wanting comfort or enjoyment. Swap late-night snacking with small pleasures like listening to music, reading, meditating or enjoying a soothing cup of herbal tea.&nbsp;<h2>Practice mindful eating</h2>If you do snack, make it intentional. Sit down without distractions, eat slowly and truly savour the flavours. This practice helps you recognize when you’re full and prevents mindless overeating in front of the TV or computer.&nbsp;


Nighttime cravings are a common problem for many people. But they don’t have to control you. By practicing some simple eating habits, you can reduce late-night hunger and make healthier choices. Read on to know more. 



Most people will agree that late-night cravings can feel like an unstoppable force. One moment you’re winding down to bed and the next you’re heading to the fridge for snacks you don’t even need. While occasional indulgence is harmless, frequent nighttime eating can lead to weight gain, poor digestion and disrupted sleep. But you need not worry. With some mindful strategies, you can train your body and mind to overcome those irresistible urges. Why do we crave food at night? Cravings are not just about hunger, they are often influenced by stress, lack of sleep, emotional triggers or even boredom. It is said that people tend to reach for calorie-dense foods like chips, chocolate and sweets late in the evening, partly because the body is seeking comfort or quick energy. Here are 7 simple hacks to stop nighttime cravings: Also Read: Not just flowers, Australian Customs do not allow a long list of these items Eat enough during the day Skipping meals or eating too little during the day often backfires at night. When your body feels deprived, it naturally craves high-calorie foods later. Aim for three balanced meals and two healthy snacks daily to keep energy levels stable. Also Read: Cate Blanchett to Aishwarya Rai: Celebrities who chose Armani for the red carpet Prioritize protein in every meal Protein-rich foods like eggs, fish, legumes and nuts keep you fuller for longer. As per experts, eating more protein reduces post-meal cravings and prevents late-night hunger pangs. Also Read: Want to know more about Princess Diana? Here's list of films & series based on her life Get quality sleep Lack of sleep disrupts hunger hormones, increasing ghrelin (hunger hormone) and lowering leptin (satiety hormone). This imbalance makes you crave high-sugar and high-fat foods. Prioritize 7-9 hours of proper sleep by limiting caffeine late in the day, reducing screen time before bed and creating a calming night routine. Manage stress effectively Emotional eating is one of the biggest drivers of nighttime cravings. Instead of turning to food, practice stress-relief habits like deep breathing, yoga, journaling or even a short evening walk. Finding non-food ways to relax helps break the cycle of comfort eating. Also Read: British opium trade to Indian kitchens- Dark history of Bengal's comfort food Food flexibility is the key Labeling foods as “forbidden” often makes cravings worse. Restrictive diets can fuel an “all-or-nothing” mindset, leading to overeating later. Instead, adopt a balanced approach where you allow small portions of your favourite foods without guilt. Distract your mind with non-food pleasures Sometimes cravings aren’t about hunger but about wanting comfort or enjoyment. Swap late-night snacking with small pleasures like listening to music, reading, meditating or enjoying a soothing cup of herbal tea. Practice mindful eating If you do snack, make it intentional. Sit down without distractions, eat slowly and truly savour the flavours. This practice helps you recognize when you’re full and prevents mindless overeating in front of the TV or computer.

Nighttime cravings are a common problem for many people. But they don’t have to control you. By practicing some simple eating habits, you can reduce late-night hunger and make healthier choices. Read on to know more.

Mid-night food cravings? Simple tips to prevent late eating

Diwali, often referred to as the festival of lights, welcomes a season of happiness, festivity, and community. However, it can also pose some risks to our health, especially our eyes if proper care is not taken. Since it's a time to celebrate with dazzling fireworks and bright diyas, it becomes&nbsp;crucial to prioritise eye safety, especially when it comes to children, says, Dr Neeraj Shah, Chief Medical Officer, Cataract, Cornea &amp; Refractive Services, Sankara Eye Hospital, Jaipur.

Here are some essential eye care tips for children during Diwali:

Limit Firework Exposure: Limiting the exposure of children to fireworks which can be exceptionally bright and noisy especially those that produce intense flashes of light is necessary. Protective eyewear while bursting crackers is a must. The eyewear needs to specifically provide safety against crackers.

Supervision is Key: Children are naturally curious, and they may be drawn to fireworks. Always supervise them closely during fireworks displays to prevent them from handling or getting too close to fireworks, which can result in serious eye injuries.

Educating on Firework Safety: Teach children about the importance of maintaining a safe distance from fireworks. Ensure that they never attempt to relight a firework that hasn't gone off as intended, as this can lead to accidents. Tell them to keep their faces away from crackers while trying to light them

Avoid Sparklers: Sparklers, often considered safe for children, can actually be dangerous. They burn at high temperatures and can cause burns or eye injuries. It's best to avoid them altogether.

Wash Hands Thoroughly: After handling fireworks, ensure that children wash their hands thoroughly. They should avoid touching their face, especially their eyes, until their hands are clean to prevent the transfer of potentially harmful chemicals.

Stay Away from Cracker Debris: After fireworks have been set off, the area can be littered with debris. Ensure that children stay away from these areas to prevent accidental eye injuries from debris or small explosive materials.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-breathing-easier-how-to-minimise-the-impact-of-air-pollution-on-lung-health-656062">Breathing easier! How to minimise the impact of air pollution on lung health</a>

Use Diyas Safely: Diyas and candles are integral to Diwali celebrations. Teach children to handle them with care to avoid burns or accidents. Always place them out of their reach to prevent accidental contact.

Prevent Smoke Exposure: Smoke from fireworks can irritate the eyes. If possible, celebrate with eco-friendly and low-smoke fireworks. Keep the area well-ventilated to reduce exposure to smoke.

Eye Drops and First Aid: Have basic eye drops and a first-aid kit on hand in case of minor irritations or accidents. One should seek immediate medical attention in case of any eye injury during the festive season.

While celebrating Diwali, one must not forget to&nbsp;prioritise safety and health, especially when it comes to children. So make sure your kids have a Happy Diwali by following the above-mentioned eye care tips.

Diwali, often referred to as the festival of lights, welcomes a season of happiness, festivity, and community. However, it can also pose some risks to our health, especially our eyes if proper care is not taken.

Diwali, often referred to as the festival of lights, welcomes a season of happiness, festivity, and community. However, it can also pose some risks to our health, especially our eyes if proper care is not taken. Since it's a time to celebrate with dazzling fireworks and bright diyas, it becomes crucial to prioritise eye safety, especially when it comes to children, says, Dr Neeraj Shah, Chief Medical Officer, Cataract, Cornea & Refractive Services, Sankara Eye Hospital, Jaipur. Here are some essential eye care tips for children during Diwali: Limit Firework Exposure: Limiting the exposure of children to fireworks which can be exceptionally bright and noisy especially those that produce intense flashes of light is necessary. Protective eyewear while bursting crackers is a must. The eyewear needs to specifically provide safety against crackers. Supervision is Key: Children are naturally curious, and they may be drawn to fireworks. Always supervise them closely during fireworks displays to prevent them from handling or getting too close to fireworks, which can result in serious eye injuries. Educating on Firework Safety: Teach children about the importance of maintaining a safe distance from fireworks. Ensure that they never attempt to relight a firework that hasn't gone off as intended, as this can lead to accidents. Tell them to keep their faces away from crackers while trying to light them Avoid Sparklers: Sparklers, often considered safe for children, can actually be dangerous. They burn at high temperatures and can cause burns or eye injuries. It's best to avoid them altogether. Wash Hands Thoroughly: After handling fireworks, ensure that children wash their hands thoroughly. They should avoid touching their face, especially their eyes, until their hands are clean to prevent the transfer of potentially harmful chemicals. Stay Away from Cracker Debris: After fireworks have been set off, the area can be littered with debris. Ensure that children stay away from these areas to prevent accidental eye injuries from debris or small explosive materials. Also read: Breathing easier! How to minimise the impact of air pollution on lung health Use Diyas Safely: Diyas and candles are integral to Diwali celebrations. Teach children to handle them with care to avoid burns or accidents. Always place them out of their reach to prevent accidental contact. Prevent Smoke Exposure: Smoke from fireworks can irritate the eyes. If possible, celebrate with eco-friendly and low-smoke fireworks. Keep the area well-ventilated to reduce exposure to smoke. Eye Drops and First Aid: Have basic eye drops and a first-aid kit on hand in case of minor irritations or accidents. One should seek immediate medical attention in case of any eye injury during the festive season. While celebrating Diwali, one must not forget to prioritise safety and health, especially when it comes to children. So make sure your kids have a Happy Diwali by following the above-mentioned eye care tips.

Eye care tips for children for a happy Diwali

Although stress and depression are well-documented health concerns, one crucial aspect related to these has not received widespread scholarly attention, which is the effect of stress and depression on individuals’ eyesight.

In a 2018 study, Bernhard A. Sabel and others observed that while stress and depression can arise from prolonged vision impairment, due to increased secretion of the stress hormones, stress can cause imbalances in the sympathetic nervous system and vascular dysregulation, ultimately leading to vision impairment.

Thus, a vicious cycle exists between mental stress and vision impairment, one that warrants further examination, especially in the Indian context, given the rising stress levels and large-scale prevalence of vision problems among Indians.

Speaking exclusively to WION,&nbsp;Dr Jogin Desai, CEO &amp; Founder of&nbsp;Eyestem, shared that during periods of stress, the brain, in response, increases the circulation of stress hormones in the vascular system. By influencing the vascular tone in and around the optic nerve, stress hormones can impair vascular autoregulation.

Other factors such as genetic susceptibility and propensity to stress, sensitivity to stress, and a weaker stress resilience system may contribute to the pathology of the visual system. Certain studies attest to this relationship.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-explained-yoga-an-ancient-indian-practice-for-stress-relief-and-intense-relaxation-stress-awareness-month-581347">Explained! Yoga, an ancient Indian practice, for stress relief and intense relaxation: Stress Awareness Month</a>

For example, SA Lim and others found an association between vision impairment and psychosocial problems, reporting that 36% of 140 adults and children with vision impairment reported concomitant psychosocial problems.

ES Avetisov and others found that following the 1988 earthquake in Armenia, 30% of the 762 residents they surveyed developed pseudo-myopia. These residents had never complained of vision problems before. As an imbalanced autonomic nervous system function, parasympathetic activation as it appeared in this case, is believed to cause pseudo-myopia, and psychogenic stress was concluded as the cause.

Additionally, R Casten and others found that patients with age-related macular degeneration suffer from higher stress.

Other vision problems may follow from stress. To facilitate threat detection and preparedness, the brain releases greater amounts of adrenaline, which makes pupils dilate. Increased levels of the stress hormone adrenaline may result in dilated pupils for a prolonged duration and greater sensitivity to light.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-stress-awareness-month-2023-doctor-suggests-9-lifestyle-and-diet-changes-to-lower-stress-hormones--exclusive-580024">Stress Awareness Month 2023: Doctor suggests 9 lifestyle changes to lower stress hormones | Exclusive</a>

Again for threat preparedness, stress leads to a narrowed field of vision and reduced blink rate, which can lead to tunnel vision and dry and strained eyes, respectively.&nbsp;

Continued stress can trigger inflammation in people with autoimmune disorders such as lupus, psoriasis, rheumatoid arthritis, and Crohn’s disease and, thereby, cause vision problems.

Chronic stress strains the body and its systems, causing chronic and continued eye muscle tension, twitching, strain, photophobia,&nbsp;and dry or wet eyes, depending on the body’s response to stressful situations.

In conclusion, he says, "Interestingly, as indicated by Professor Sabel and others in their 2018 article,&nbsp;ancient Indian physician&nbsp;Sushruta was among the initial proponents of the relationship between mental health and vision. Of the 18 causes of vision loss he identified, six were related to mental distress: improper sleeping, continuous weeping, rage, sorrow, stress suffering, and suppression of tears. Indian Ayurveda’s age-old grasp of this relationship, therefore, should also prompt a reappraisal among Indian medics of the diagnosis and treatment of eye care. Along with pathophysiology, the focus should be placed on psychosomatic ophthalmology. This will, eventually, lead to improved and more holistic care."

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Although stress and depression are well-documented health concerns, one crucial aspect related to these has not received widespread scholarly attention, which is the effect of stress and depression on individuals’ eyesight.

Although stress and depression are well-documented health concerns, one crucial aspect related to these has not received widespread scholarly attention, which is the effect of stress and depression on individuals’ eyesight. In a 2018 study, Bernhard A. Sabel and others observed that while stress and depression can arise from prolonged vision impairment, due to increased secretion of the stress hormones, stress can cause imbalances in the sympathetic nervous system and vascular dysregulation, ultimately leading to vision impairment. Thus, a vicious cycle exists between mental stress and vision impairment, one that warrants further examination, especially in the Indian context, given the rising stress levels and large-scale prevalence of vision problems among Indians. Speaking exclusively to WION, Dr Jogin Desai, CEO & Founder of Eyestem, shared that during periods of stress, the brain, in response, increases the circulation of stress hormones in the vascular system. By influencing the vascular tone in and around the optic nerve, stress hormones can impair vascular autoregulation. Other factors such as genetic susceptibility and propensity to stress, sensitivity to stress, and a weaker stress resilience system may contribute to the pathology of the visual system. Certain studies attest to this relationship. Also read: Explained! Yoga, an ancient Indian practice, for stress relief and intense relaxation: Stress Awareness Month For example, SA Lim and others found an association between vision impairment and psychosocial problems, reporting that 36% of 140 adults and children with vision impairment reported concomitant psychosocial problems. ES Avetisov and others found that following the 1988 earthquake in Armenia, 30% of the 762 residents they surveyed developed pseudo-myopia. These residents had never complained of vision problems before. As an imbalanced autonomic nervous system function, parasympathetic activation as it appeared in this case, is believed to cause pseudo-myopia, and psychogenic stress was concluded as the cause. Additionally, R Casten and others found that patients with age-related macular degeneration suffer from higher stress. Other vision problems may follow from stress. To facilitate threat detection and preparedness, the brain releases greater amounts of adrenaline, which makes pupils dilate. Increased levels of the stress hormone adrenaline may result in dilated pupils for a prolonged duration and greater sensitivity to light. Also read: Stress Awareness Month 2023: Doctor suggests 9 lifestyle changes to lower stress hormones | Exclusive Again for threat preparedness, stress leads to a narrowed field of vision and reduced blink rate, which can lead to tunnel vision and dry and strained eyes, respectively. Continued stress can trigger inflammation in people with autoimmune disorders such as lupus, psoriasis, rheumatoid arthritis, and Crohn’s disease and, thereby, cause vision problems. Chronic stress strains the body and its systems, causing chronic and continued eye muscle tension, twitching, strain, photophobia, and dry or wet eyes, depending on the body’s response to stressful situations. In conclusion, he says, "Interestingly, as indicated by Professor Sabel and others in their 2018 article, ancient Indian physician Sushruta was among the initial proponents of the relationship between mental health and vision. Of the 18 causes of vision loss he identified, six were related to mental distress: improper sleeping, continuous weeping, rage, sorrow, stress suffering, and suppression of tears. Indian Ayurveda’s age-old grasp of this relationship, therefore, should also prompt a reappraisal among Indian medics of the diagnosis and treatment of eye care. Along with pathophysiology, the focus should be placed on psychosomatic ophthalmology. This will, eventually, lead to improved and more holistic care." Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter. WATCH WION LIVE HERE You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here.

Can mental stress cause vision problems? Medical expert answers | Stress Awareness Month 2023

A two-decade-long study has reaffirmed that seven healthy habits and lifestyle factors, such as exercising, eating nutritious diets, and quitting smoking among others, may play a crucial&nbsp;role in reducing the risk of dementia.

According to the research's&nbsp;preliminary findings, which were recently presented at the American Academy of Neurology’s annual meeting in Boston, we can lower the chances of developing conditions such as Alzheimer’s disease during old age by simply adopting a healthy lifestyle.&nbsp;

The study followed thousands of US women for about 20 years and found that the following helps reduce dementia risk:

<ol>
	<li>Being active</li>
	<li>Eating a better diet</li>
	<li>Maintaining a healthy weight</li>
	<li>Quitting smoking</li>
	<li>Keeping normal blood pressure</li>
	<li>Controlling cholesterol</li>
	<li>Having low blood sugar levels</li>
</ol>

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-relieves-anxiety-sharpens-focus-7-remarkable-mental-benefits-of-decluttering-566491">Relieves anxiety, sharpens focus: 7 remarkable mental benefits of decluttering</a>

"Since we now know that dementia can begin in the brain decades before diagnosis, it’s important that we learn more about how your habits in middle age can affect your risk of dementia in old age," said Pamela Rist, an associate epidemiologist in the division of preventive medicine at Brigham and Women’s Hospital in Boston and a member of the American Academy of Neurology. "The good news is that making healthy lifestyle choices in middle age may lead to a decreased risk of dementia later in life."

"It can be empowering for people to know that by taking steps such as exercising for half an hour a day or keeping their blood pressure under control, they can reduce their risk of dementia," added Rist.

The number of people living with dementia, which is one of the world’s biggest health threats,&nbsp;is forecast to nearly triple to 153 million by 2050. According to experts, it presents a major threat to future health and social care systems in almost every community and country.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-study-shows-negative-emotions-can-spark-success-but-at-a-cost-566681">Study shows negative emotions can spark success but at a cost</a>

Some Chinese researchers presented similar findings last month and suggested that a combination of healthy lifestyle choices such as eating well, regularly exercising, playing cards and socialising at least twice a week may help slow the rate of memory decline and reduce the risk of dementia.

The US study was conducted among 13,720 women, who were in their fifties. After more than two decades of follow-up, researchers examined the health data and identified those diagnosed with dementia. A total of 1,771 women, which equals 13% of those who participated in the study, developed the health condition.

Susan Mitchell, head of policy at Alzheimer’s Research UK, also shared her views about the findings. She said that the study added to the overwhelming evidence that by exercising and eating healthily during middle age, people can reduce the risk of dementia in later life. "Beyond being active and looking after our heart, getting a good night’s sleep, challenging our brain and keeping connected to the people around us can all help reduce our chances of developing dementia," she added.

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A two-decade-long study has reaffirmed that seven healthy habits and lifestyle factors, such as exercising, eating nutritious diets, and quitting smoking among others, may play a crucial role in reducing the risk of dementia.

A two-decade-long study has reaffirmed that seven healthy habits and lifestyle factors, such as exercising, eating nutritious diets, and quitting smoking among others, may play a crucial role in reducing the risk of dementia. According to the research's preliminary findings, which were recently presented at the American Academy of Neurology’s annual meeting in Boston, we can lower the chances of developing conditions such as Alzheimer’s disease during old age by simply adopting a healthy lifestyle. The study followed thousands of US women for about 20 years and found that the following helps reduce dementia risk: Being active Eating a better diet Maintaining a healthy weight Quitting smoking Keeping normal blood pressure Controlling cholesterol Having low blood sugar levels Also read: Relieves anxiety, sharpens focus: 7 remarkable mental benefits of decluttering "Since we now know that dementia can begin in the brain decades before diagnosis, it’s important that we learn more about how your habits in middle age can affect your risk of dementia in old age," said Pamela Rist, an associate epidemiologist in the division of preventive medicine at Brigham and Women’s Hospital in Boston and a member of the American Academy of Neurology. "The good news is that making healthy lifestyle choices in middle age may lead to a decreased risk of dementia later in life." "It can be empowering for people to know that by taking steps such as exercising for half an hour a day or keeping their blood pressure under control, they can reduce their risk of dementia," added Rist. The number of people living with dementia, which is one of the world’s biggest health threats, is forecast to nearly triple to 153 million by 2050. According to experts, it presents a major threat to future health and social care systems in almost every community and country. Also read: Study shows negative emotions can spark success but at a cost Some Chinese researchers presented similar findings last month and suggested that a combination of healthy lifestyle choices such as eating well, regularly exercising, playing cards and socialising at least twice a week may help slow the rate of memory decline and reduce the risk of dementia. The US study was conducted among 13,720 women, who were in their fifties. After more than two decades of follow-up, researchers examined the health data and identified those diagnosed with dementia. A total of 1,771 women, which equals 13% of those who participated in the study, developed the health condition. Susan Mitchell, head of policy at Alzheimer’s Research UK, also shared her views about the findings. She said that the study added to the overwhelming evidence that by exercising and eating healthily during middle age, people can reduce the risk of dementia in later life. "Beyond being active and looking after our heart, getting a good night’s sleep, challenging our brain and keeping connected to the people around us can all help reduce our chances of developing dementia," she added. WATCH WION LIVE HERE You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here.

Decades-long study reveals these 7 healthy habits can reduce dementia risk

In recent decades, the number of dengue and malaria outbreaks has grown dramatically with about half of the world's population currently at risk, says WHO. It's a global burden and the recent alarming increase in case numbers is just another sign to hold our guard up and take measures that will help us keep the dengue and malaria fever away.&nbsp;

In an exclusive conversation with WION, Dr Wasim Khot, consultant for infectious diseases at Global Hospital in Parel, shared a 4-step plan to defeat malaria and dengue in 2022. Scroll to read!

Understand: To defeat any epidemic or outbreak, we must first understand what we are dealing with.&nbsp;

Dengue is a viral infection that is usually transmitted through the bite of infected Aedes aegypti mosquitoes or, to a lesser extent, Ae. albopictus. These mosquitoes can bite throughout the day, both indoors as well as outdoors.

Meanwhile, malaria is another life-threatening mosquito-borne blood disease that is transmitted by Anopheles mosquitoes. They transmit a parasite known as plasmodium to humans, which causes fever, chills, and headaches.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-dangerous-mercury-levels-in-skincare-products-causes-multiple-health-problems-521782" hreflang="en">Dangerous mercury levels in skincare products cause multiple health problems</a>

Find: The second step is to find the breeding sites and prevent mosquitoes from accessing egg-laying habitats. Since mosquitoes prefer to lay eggs in clean stagnant water, you must clean water containers, open storage tanks, drain plant or flower pots and discard objects where water can get accumulated.

Clean: Once you have identified these breeding places, start the cleaning process. After discarding the water, clean the containers and leave them outside in the sun for a few hours. Cover your water tanks, containers and utensils with a lid. Also, ensure that there the drains are not clogged and water is flowing freely.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-medical-expert-shares-ways-to-maintain-muscle-and-bone-health-with-diabetes-523191" hreflang="en">Medical expert shares ways to maintain muscle and bone health with diabetes</a>

Safety:&nbsp;Wear clothes with long sleeves while visiting regions that have high malaria and dengue cases. Use mosquito repellants and mosquito nets while sleeping. Keep your windows closed or get window screens installed. Also, cooperate with health authorities in implementing mosquito control measures in your surroundings.

"To cure dengue and malaria fever, one must increase their fluid intake. You can take paracetamol for fever but do not take painkillers like NSAIDs. You should follow the advice given by your physician," said Dr Wasim.

<o:p></o:p>

In recent decades, the number of dengue and malaria outbreaks has grown dramatically with about half of the world's population currently at risk, says WHO. It's a global burden and the recent alarming increase in case numbers is just another sign to hold our guard up and take measures that will help us keep the dengue and malaria fever away.

In recent decades, the number of dengue and malaria outbreaks has grown dramatically with about half of the world's population currently at risk, says WHO. It's a global burden and the recent alarming increase in case numbers is just another sign to hold our guard up and take measures that will help us keep the dengue and malaria fever away. In an exclusive conversation with WION, Dr Wasim Khot, consultant for infectious diseases at Global Hospital in Parel, shared a 4-step plan to defeat malaria and dengue in 2022. Scroll to read! Understand: To defeat any epidemic or outbreak, we must first understand what we are dealing with. Dengue is a viral infection that is usually transmitted through the bite of infected Aedes aegypti mosquitoes or, to a lesser extent, Ae. albopictus. These mosquitoes can bite throughout the day, both indoors as well as outdoors. Meanwhile, malaria is another life-threatening mosquito-borne blood disease that is transmitted by Anopheles mosquitoes. They transmit a parasite known as plasmodium to humans, which causes fever, chills, and headaches. Also read: Dangerous mercury levels in skincare products cause multiple health problems Find: The second step is to find the breeding sites and prevent mosquitoes from accessing egg-laying habitats. Since mosquitoes prefer to lay eggs in clean stagnant water, you must clean water containers, open storage tanks, drain plant or flower pots and discard objects where water can get accumulated. Clean: Once you have identified these breeding places, start the cleaning process. After discarding the water, clean the containers and leave them outside in the sun for a few hours. Cover your water tanks, containers and utensils with a lid. Also, ensure that there the drains are not clogged and water is flowing freely. Also read: Medical expert shares ways to maintain muscle and bone health with diabetes Safety: Wear clothes with long sleeves while visiting regions that have high malaria and dengue cases. Use mosquito repellants and mosquito nets while sleeping. Keep your windows closed or get window screens installed. Also, cooperate with health authorities in implementing mosquito control measures in your surroundings. "To cure dengue and malaria fever, one must increase their fluid intake. You can take paracetamol for fever but do not take painkillers like NSAIDs. You should follow the advice given by your physician," said Dr Wasim.

Doctor shares prevention tips for dengue and malaria fever

In India, the festival season is all about deep-cleaning the houses, getting all dolled up, and, most importantly, indulging in a wide range of delicious delicacies. And, when there is tempting food&nbsp;within easy reach, self-control can be a major challenge. Diets go down the drain, overeating results in weight gain and we end up feeling low for weeks after a few&nbsp;days of celebration. We all go through this, trust me!

Now that the festival season has begun, it becomes that much more important to keep a close watch on our eating habits and physical activity along with personal hygiene. It's no secret that most of us put on weight after consecutive feasting at celebrations. However, many might not know that all of this can be prevented.&nbsp;With the right set of tips and tricks, you can come up with strategies to prevent&nbsp;binge eating and get back on track.

While speaking exclusively to WION, Dr Pankaj Kumar, nutritionist and&nbsp;founder of Diet Plus Minus, has shared 13 tips to keep one's health in check during the festive season. Scroll to read!

Here are 13 expert tips for celebrating the holidays to the fullest.

1.&nbsp;&nbsp; &nbsp;Try eating more raw vegetables and fruits

This time of year is notorious for overeating, especially when it comes to fried, fatty, and calorie-dense foods. Consuming a diet rich in fruits and vegetables is highly recommended. They have a lot of beneficial nutrients and fibre but very little fat. You are able to keep your bowels healthy, your skin glowing, and your calorie intake under control. Oranges, watermelons, tomatoes, spinach, amlas, and carrots are among them. Even though kids have a tendency to eat too much candy, it's still a good idea to set limits.

2.&nbsp;&nbsp; &nbsp;Eat home-cooked food&nbsp;

You should probably make your own sweets instead of buying them at the store. That way, you can control what goes into it and enjoy the pride of making something from scratch.

3.&nbsp;&nbsp; &nbsp;Reduce your serving size

Most people overeat at celebrations. It's fine to let safety be your guide when you're in a celebratory mood. When friends and family throw parties, it's hard to avoid both sweet and savoury treats. However, we can reduce our portion size to avoid health-related concerns.&nbsp;If you yourself are throwing a party, use grilling and baking methods to cook instead of frying.

4.&nbsp; &nbsp; Stay hydrated

During the holiday season, make sure everyone in the family, especially the kids, is drinking enough&nbsp;water. You can also include lemon water in your diet as it&nbsp;will help&nbsp;eliminate&nbsp;harmful substances from your body and act as a detoxifying agent.

5.&nbsp;&nbsp; &nbsp;Exercise&nbsp;frequently

Take part in some form of physical activity for at least 45 minutes every day, whether that's at home or at the gym. It's best to exercise between 10 and 11 in the morning or 5 and 6 in the evening, as that is when most people are at their peak levels of alertness and restfulness. A quick burst of activity, like a brisk walk or jog, can do wonders for your energy levels.

Also read:&nbsp;<a href="https://www.wionews.com/science/exercising-regularly-and-engaging-socially-helps-you-with-ageing-says-experts-512897" hreflang="en">Exercising regularly and engaging socially helps you with ageing, says expert</a>

6.&nbsp; &nbsp; Have a light and healthy breakfast

Eating fruit or dry fruits first thing in the morning is not only good for you but also helps you avoid snacking for the better part of the day. In&nbsp;turn, reducing your intake of fatty, sugary, and fried foods can aid in keeping your weight in check.

8.&nbsp; &nbsp; Do&nbsp;not starve

Before going out to a party or dinner, most people skip their meals.&nbsp;They believe that by avoiding one meal per day, they will be able to reduce their calorie intake. They are employing a strategy without realising the potential consequences. There is a direct correlation between skipping meals and later binge eating, which can lead to unwanted weight gain and discomfort. Dr Pankaj Kumar suggests following a regular diet and not skipping meals to reduce calorie intake. Just make good decisions when you're out and about, and you'll be fine.&nbsp;

9.&nbsp;&nbsp; &nbsp;Avoid fried food

High-fat diets have long been linked to health problems. Be wary of it because of the correlation between it and the development of heart disease and obesity. But not all deep-fried foods are unhealthy. What matters most is how much and what kind of food you eat. Basically, don't recycle the oil. Only ghee that has been made at home can be recycled. You should stay away from air-fried and microwaved foods because they can trigger sugar cravings and leave you feeling acidic.

10.&nbsp;&nbsp; &nbsp;Beverages

It's best to wait at least an hour after eating before having an alcoholic beverage. To prevent indigestion and gastric issues, he suggests,&nbsp;"Eat well before drinking." Combine your alcoholic beverage of choice with water, ginger, and mint leaves. You could try some lime soda or coconut water if you're looking for something non-alcoholic. It's best to steer clear of mixed drinks altogether because of the high-calorie content, both alcoholic and non-alcoholic. During the holiday season, it is best to limit the consumption of alcoholic beverages.

11.&nbsp;&nbsp; &nbsp;Get some nourishment before you head out of the door

If you want to control how much you eat at dinner, it's best to have a small meal at home before going out. If you eat a light, nutrient-rich snack before a big meal, you won't feel as bloated as you would otherwise. The consumption of either fresh or dried fruits is recommended.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-addiction-expert-says-predisposition-to-alcohol-abuse-can-be-inherited-from-relatives-512609" hreflang="en">Predisposition to alcohol abuse is inherited, needs personalised treatment: Addiction expert</a>

12.&nbsp;&nbsp; &nbsp;Keep an eye on your vitals

Make sure you or any member of your family, who takes medication for conditions like diabetes, hypertension, or asthma, takes it as prescribed and at the prescribed times. It is especially important to monitor your health at this time of year.

13.&nbsp;&nbsp; &nbsp;Eating at inappropriate hours is not recommended

Many of us are in a celebratory mood during this part of the year, so it becomes a common practice to eat super later at night. However, the doctor suggests that eating at late hours can have negative effects on your digestive system. This is because as the night wears on, the body's metabolism naturally slows down. This can cause you to gain weight.

Here are some more quick health tips for fitness enthusiasts:

a)&nbsp;&nbsp; &nbsp;Replace fried dishes with steamed dishes 
b)&nbsp;&nbsp; &nbsp;To maintain good health include&nbsp;fruits in your diet 
c)&nbsp;&nbsp; &nbsp;Avoid binge eating, as it can develop multiple health problems 
d)&nbsp;&nbsp; &nbsp;Stop eating when you're full 
e)&nbsp;&nbsp; &nbsp;Substitute fruits, dry fruits, and dark chocolates for candy and chocolate when giving gifts

In India, the festival season is all about deep-cleaning the houses, getting all dolled up, and, most importantly, indulging in a wide range of delicious delicacies.

In India, the festival season is all about deep-cleaning the houses, getting all dolled up, and, most importantly, indulging in a wide range of delicious delicacies. And, when there is tempting food within easy reach, self-control can be a major challenge. Diets go down the drain, overeating results in weight gain and we end up feeling low for weeks after a few days of celebration. We all go through this, trust me! Now that the festival season has begun, it becomes that much more important to keep a close watch on our eating habits and physical activity along with personal hygiene. It's no secret that most of us put on weight after consecutive feasting at celebrations. However, many might not know that all of this can be prevented. With the right set of tips and tricks, you can come up with strategies to prevent binge eating and get back on track. While speaking exclusively to WION, Dr Pankaj Kumar, nutritionist and founder of Diet Plus Minus, has shared 13 tips to keep one's health in check during the festive season. Scroll to read! Here are 13 expert tips for celebrating the holidays to the fullest. 1. Try eating more raw vegetables and fruits This time of year is notorious for overeating, especially when it comes to fried, fatty, and calorie-dense foods. Consuming a diet rich in fruits and vegetables is highly recommended. They have a lot of beneficial nutrients and fibre but very little fat. You are able to keep your bowels healthy, your skin glowing, and your calorie intake under control. Oranges, watermelons, tomatoes, spinach, amlas, and carrots are among them. Even though kids have a tendency to eat too much candy, it's still a good idea to set limits. 2. Eat home-cooked food You should probably make your own sweets instead of buying them at the store. That way, you can control what goes into it and enjoy the pride of making something from scratch. 3. Reduce your serving size Most people overeat at celebrations. It's fine to let safety be your guide when you're in a celebratory mood. When friends and family throw parties, it's hard to avoid both sweet and savoury treats. However, we can reduce our portion size to avoid health-related concerns. If you yourself are throwing a party, use grilling and baking methods to cook instead of frying. 4. Stay hydrated During the holiday season, make sure everyone in the family, especially the kids, is drinking enough water. You can also include lemon water in your diet as it will help eliminate harmful substances from your body and act as a detoxifying agent. 5. Exercise frequently Take part in some form of physical activity for at least 45 minutes every day, whether that's at home or at the gym. It's best to exercise between 10 and 11 in the morning or 5 and 6 in the evening, as that is when most people are at their peak levels of alertness and restfulness. A quick burst of activity, like a brisk walk or jog, can do wonders for your energy levels. Also read: Exercising regularly and engaging socially helps you with ageing, says expert 6. Have a light and healthy breakfast Eating fruit or dry fruits first thing in the morning is not only good for you but also helps you avoid snacking for the better part of the day. In turn, reducing your intake of fatty, sugary, and fried foods can aid in keeping your weight in check. 8. Do not starve Before going out to a party or dinner, most people skip their meals. They believe that by avoiding one meal per day, they will be able to reduce their calorie intake. They are employing a strategy without realising the potential consequences. There is a direct correlation between skipping meals and later binge eating, which can lead to unwanted weight gain and discomfort. Dr Pankaj Kumar suggests following a regular diet and not skipping meals to reduce calorie intake. Just make good decisions when you're out and about, and you'll be fine. 9. Avoid fried food High-fat diets have long been linked to health problems. Be wary of it because of the correlation between it and the development of heart disease and obesity. But not all deep-fried foods are unhealthy. What matters most is how much and what kind of food you eat. Basically, don't recycle the oil. Only ghee that has been made at home can be recycled. You should stay away from air-fried and microwaved foods because they can trigger sugar cravings and leave you feeling acidic. 10. Beverages It's best to wait at least an hour after eating before having an alcoholic beverage. To prevent indigestion and gastric issues, he suggests, "Eat well before drinking." Combine your alcoholic beverage of choice with water, ginger, and mint leaves. You could try some lime soda or coconut water if you're looking for something non-alcoholic. It's best to steer clear of mixed drinks altogether because of the high-calorie content, both alcoholic and non-alcoholic. During the holiday season, it is best to limit the consumption of alcoholic beverages. 11. Get some nourishment before you head out of the door If you want to control how much you eat at dinner, it's best to have a small meal at home before going out. If you eat a light, nutrient-rich snack before a big meal, you won't feel as bloated as you would otherwise. The consumption of either fresh or dried fruits is recommended. Also read: Predisposition to alcohol abuse is inherited, needs personalised treatment: Addiction expert 12. Keep an eye on your vitals Make sure you or any member of your family, who takes medication for conditions like diabetes, hypertension, or asthma, takes it as prescribed and at the prescribed times. It is especially important to monitor your health at this time of year. 13. Eating at inappropriate hours is not recommended Many of us are in a celebratory mood during this part of the year, so it becomes a common practice to eat super later at night. However, the doctor suggests that eating at late hours can have negative effects on your digestive system. This is because as the night wears on, the body's metabolism naturally slows down. This can cause you to gain weight. Here are some more quick health tips for fitness enthusiasts: a) Replace fried dishes with steamed dishes b) To maintain good health include fruits in your diet c) Avoid binge eating, as it can develop multiple health problems d) Stop eating when you're full e) Substitute fruits, dry fruits, and dark chocolates for candy and chocolate when giving gifts

Nutritionist shares 13 expert tips to manage health during festive season

A plant-based diet demands careful preparation, careful label reading, and a strong sense of self-control. Eating a variety of fruits and vegetables, including legumes, seeds, nuts, and whole grains as well as avoiding or restricting animal products and added fats or oils are some of the recommendations for patients who desire to follow a plant-based diet.

These diets help reduce the number of medications patients need to treat various chronic conditions, lower body weight, lower cancer risk, and lessen ischemic heart disease death risk for those who adopt them.

If you wish to switch to a plant-based diet, fruits and vegetables should be the primary focus of your meals. And, you must avoid eating&nbsp;animal products such as milk and eggs.

Our diet should be geared at improving our overall well-being and a plant-based diet certainly does that.

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Why should we eat a plant-based diet?

It's recommended that we consume a plant-based diet because of the numerous health benefits it provides. Let's read more about it!

1.&nbsp;&nbsp; &nbsp;Obesity

In 2006, Berkow and Barnard13 stated in Nutrition Reviews that a vegan or vegetarian diet is highly effective for weight loss after examining data from 87 published researches. They also discovered that vegetarian populations had lower rates of heart disease, hypertension, diabetes, and obesity.

In addition, their review reveals that vegans lose weight at a rate of about 1 pound per week without the need for exercise. After a meal, vegans burn more calories than non-vegans, however, non-vegans may not burn as many calories since the food they eat is stored as fat.

2.&nbsp;&nbsp; &nbsp;Diabetes

Plant-based diets may be superior to non-plant-based diets in terms of diabetes prevention and treatment. According to Adventist Health Studies, vegetarians have a lower risk of getting type-2 diabetes than non-vegetarians. In a study conducted over a 17-year period, Vang et al found that non-vegetarians had a 74% higher risk of developing diabetes than vegetarians.

People who are vegan had a lower risk of diabetes than those who are not, according to a 2009 study that involved more than 65,000 people. To prevent and treat type 2 diabetes, it is possible to improve insulin sensitivity and reduce insulin resistance by a low-fat plant-based diet with little or no meat consumption.

<img alt="Plant-based Diet" data-entity-type="file" data-entity-uuid="2d105c37-864e-4c45-baa9-5451cac420ea" src="//cdn.wionews.com/sites/default/files/inline-images/pexels-karolina-grabowska-4020652.jpg" />

Researchers Barnard and his colleagues conducted a randomised clinical experiment in 2006 to compare the low-fat vegan diet to the American Diabetes Association guidelines. As compared to those on the American Diabetes Association diet, low-fat vegans saw their HbA1C levels fall by 1.23 points.

A low-fat vegan diet reduced medication use by 43%, but the American Diabetes Association diet only reduced medication use by 26%.

3.&nbsp;&nbsp; &nbsp;Inflammation of the heart

Patients with heart disease who participated in the Lifestyle Heart Trial, led by Dr Dean Ornish, saw atherosclerosis progress in 82% of those who participated. The reversal of even severe coronary atherosclerosis after just one year appears to be the result of a comprehensive lifestyle adjustment. Ten per cent of his calories came from fat, 15 per cent to 20 per cent from protein, 70 per cent to 75 per cent from carbohydrates, and cholesterol was limited to 5 mg per day in his plant-based diet.

The health benefits of a vegetarian diet have been linked to a lower risk of many chronic diseases, however, not all vegetarians will benefit from these benefits in the same way. The most important thing is to eat a healthy diet, not just a vegan or vegetarian diet.

4.&nbsp;&nbsp; &nbsp;Blood Pressure Problems

Dietary patterns and blood pressure in adults were examined by the Dietary Guidelines Advisory Committee in 2010 as part of a review of the scientific literature conducted at that time. Systolic and diastolic blood pressures were shown to be lower in vegetarians. A low salt, plant-based Japanese diet has been shown in a randomised crossover trial to dramatically lower systolic blood pressure.

5.&nbsp;&nbsp; &nbsp;Mortality

Additionally, in 2010, the Dietary Guidelines Advisory Committee conducted a literature evaluation to examine the impact of plant-based diets on stroke, cardiovascular disease, and overall mortality in adulthood.

Plant-based diets were linked to a lower risk of cardiovascular disease and mortality when compared to non-plant-based diets, according to the study's findings. Reduced consumption of red meat may be the primary reason for the mortality advantage of plant-based diets.

Also read:&nbsp;<a href="https://www.wionews.com/trick-your-palate-make-up-later-494888" hreflang="en">Trick your palate, make up later: Balance your diet for better results</a>

<img alt="Plant-based Diet" data-entity-type="file" data-entity-uuid="b20055c1-49f1-4add-8c49-21e3a39ef811" src="//cdn.wionews.com/sites/default/files/inline-images/pexels-the-lazy-artist-gallery-1332313_0.jpg" />

<h2>More About Plant-Based Diets</h2>

Protein

Patients on a plant-based diet are generally not at risk of protein shortage. Amino acids, the building blocks of proteins, including those that the body cannot make on its own, are known as essential amino acids. Meat, cheese, and eggs, as well as numerous plant meals like quinoa, all contain essential amino acids. You can also get essential amino acids from plant-based foods if you eat specific combinations of those foods. An appropriate supply of essential amino acids and protection from protein malnutrition is therefore provided by a well-balanced, plant-based diet.

As a protein source, soybeans and foods produced from them may help lower levels of low-density lipoprotein in the blood and reduce the risk of hip fractures, malignancies, and other health problems. 
There was an association between lower blood pressure in vegetarian and non-vegetarian diets. 
Journal of the American Medical Association found that women who regularly ate soy products were 32 per cent less likely to get breast cancer and 29 per cent less likely to die from the disease. Women with a history of breast cancer should discuss soy diets with their oncologists due to concerns about their estrogenic properties.

There was a 26% reduction in prostate cancer risk after an analysis of 14 trials in the American Journal of Clinical Nutrition.

Iron

Iron is present in plant-based diets, although it is less bioavailable than iron found in animal products. Kidney beans, black beans, soybeans, spinach and raisins are some of the plant-based foods that are high in iron. Individuals who adopt a plant-based diet and eat little or no animal products may have reduced iron reserves. The American Dietetic Association, on the other hand, asserts that iron deficiency anaemia is uncommon even among vegetarians and vegans.

B12 vitamin

Blood and cell division are dependent on the presence of vitamin B12. Macrocytic anaemia and permanent nerve injury are both possible outcomes of a vitamin B12 shortage. Bacteria, not plants or animals, create Vitamin B12. Vitamin B12 deficiency can occur in those who adopt a plant-based diet that excludes animal products. Supplementation with vitamin B12 or foods fortified with vitamin B12 is recommended.

<img alt="Plant-based Diet" data-entity-type="file" data-entity-uuid="b39469a4-5368-4d1d-ba81-4ae0f38636f6" src="//cdn.wionews.com/sites/default/files/inline-images/pexels-karolina-grabowska-4020566.jpg" />

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-world-brain-day-2022-expert-shares-easy-lifestyle-tips-to-keep-brain-health-in-check-499674" hreflang="en">World Brain Day 2022: Expert shares easy lifestyle tips to keep brain health in check</a>

Vitamin D and Calcium

The general public is prone to vitamin D deficiency. In a well-balanced, well-planned, plant-based diet, calcium intake can be adequate. Bone mineralization may be impeded and fractures may occur in those who do not consume a sufficient amount of calcium-rich plants. For vegans and non-vegetarians, fracture risk was found to be the same. Regardless of one's dietary preferences, proper calcium consumption appears to be the most important factor in bone health. Tofu, mustard and turnip greens, bokchoy, and kale are all excellent sources of calcium. Calcium in spinach and other plants is bonded to oxalate, making it difficult to absorb.

Fats and oils

Essential fatty acids are fatty acids that our bodies cannot produce on their own, thus they must be ingested to maintain optimal health. Omega-6 and omega-3 fatty acids are the only two necessary fatty acids that have been identified. Skin, hair, and nail abnormalities might appear if essential fatty acid deficiency is present. Omega-3 fatty acids are the fatty acids that vegans are most likely to be low in (n-3 fats). Heart disease and stroke can be prevented by a diet rich in n-3 fatty acids. Foods high in n-3 fatty acids are ground flax seeds, flax oil, walnuts, and canola oil.

Inputs by Dr Pankaj Kumar, Consultant Physician and Weight Loss Specialist.

<o:p></o:p>

A plant-based diet demands careful preparation, careful label reading, and a strong sense of self-control. Eating a variety of fruits and vegetables, including legumes, seeds, nuts, and whole grains as well as avoiding or restricting animal products and added fats or oils are some of the recommendations for patients who desire to follow a plant-based diet.

A plant-based diet demands careful preparation, careful label reading, and a strong sense of self-control. Eating a variety of fruits and vegetables, including legumes, seeds, nuts, and whole grains as well as avoiding or restricting animal products and added fats or oils are some of the recommendations for patients who desire to follow a plant-based diet. These diets help reduce the number of medications patients need to treat various chronic conditions, lower body weight, lower cancer risk, and lessen ischemic heart disease death risk for those who adopt them. If you wish to switch to a plant-based diet, fruits and vegetables should be the primary focus of your meals. And, you must avoid eating animal products such as milk and eggs. Our diet should be geared at improving our overall well-being and a plant-based diet certainly does that. Why should we eat a plant-based diet? It's recommended that we consume a plant-based diet because of the numerous health benefits it provides. Let's read more about it! 1. Obesity In 2006, Berkow and Barnard13 stated in Nutrition Reviews that a vegan or vegetarian diet is highly effective for weight loss after examining data from 87 published researches. They also discovered that vegetarian populations had lower rates of heart disease, hypertension, diabetes, and obesity. In addition, their review reveals that vegans lose weight at a rate of about 1 pound per week without the need for exercise. After a meal, vegans burn more calories than non-vegans, however, non-vegans may not burn as many calories since the food they eat is stored as fat. 2. Diabetes Plant-based diets may be superior to non-plant-based diets in terms of diabetes prevention and treatment. According to Adventist Health Studies, vegetarians have a lower risk of getting type-2 diabetes than non-vegetarians. In a study conducted over a 17-year period, Vang et al found that non-vegetarians had a 74% higher risk of developing diabetes than vegetarians. People who are vegan had a lower risk of diabetes than those who are not, according to a 2009 study that involved more than 65,000 people. To prevent and treat type 2 diabetes, it is possible to improve insulin sensitivity and reduce insulin resistance by a low-fat plant-based diet with little or no meat consumption. Researchers Barnard and his colleagues conducted a randomised clinical experiment in 2006 to compare the low-fat vegan diet to the American Diabetes Association guidelines. As compared to those on the American Diabetes Association diet, low-fat vegans saw their HbA1C levels fall by 1.23 points. A low-fat vegan diet reduced medication use by 43%, but the American Diabetes Association diet only reduced medication use by 26%. 3. Inflammation of the heart Patients with heart disease who participated in the Lifestyle Heart Trial, led by Dr Dean Ornish, saw atherosclerosis progress in 82% of those who participated. The reversal of even severe coronary atherosclerosis after just one year appears to be the result of a comprehensive lifestyle adjustment. Ten per cent of his calories came from fat, 15 per cent to 20 per cent from protein, 70 per cent to 75 per cent from carbohydrates, and cholesterol was limited to 5 mg per day in his plant-based diet. The health benefits of a vegetarian diet have been linked to a lower risk of many chronic diseases, however, not all vegetarians will benefit from these benefits in the same way. The most important thing is to eat a healthy diet, not just a vegan or vegetarian diet. 4. Blood Pressure Problems Dietary patterns and blood pressure in adults were examined by the Dietary Guidelines Advisory Committee in 2010 as part of a review of the scientific literature conducted at that time. Systolic and diastolic blood pressures were shown to be lower in vegetarians. A low salt, plant-based Japanese diet has been shown in a randomised crossover trial to dramatically lower systolic blood pressure. 5. Mortality Additionally, in 2010, the Dietary Guidelines Advisory Committee conducted a literature evaluation to examine the impact of plant-based diets on stroke, cardiovascular disease, and overall mortality in adulthood. Plant-based diets were linked to a lower risk of cardiovascular disease and mortality when compared to non-plant-based diets, according to the study's findings. Reduced consumption of red meat may be the primary reason for the mortality advantage of plant-based diets. Also read: Trick your palate, make up later: Balance your diet for better results More About Plant-Based Diets Protein Patients on a plant-based diet are generally not at risk of protein shortage. Amino acids, the building blocks of proteins, including those that the body cannot make on its own, are known as essential amino acids. Meat, cheese, and eggs, as well as numerous plant meals like quinoa, all contain essential amino acids. You can also get essential amino acids from plant-based foods if you eat specific combinations of those foods. An appropriate supply of essential amino acids and protection from protein malnutrition is therefore provided by a well-balanced, plant-based diet. As a protein source, soybeans and foods produced from them may help lower levels of low-density lipoprotein in the blood and reduce the risk of hip fractures, malignancies, and other health problems. There was an association between lower blood pressure in vegetarian and non-vegetarian diets. Journal of the American Medical Association found that women who regularly ate soy products were 32 per cent less likely to get breast cancer and 29 per cent less likely to die from the disease. Women with a history of breast cancer should discuss soy diets with their oncologists due to concerns about their estrogenic properties. There was a 26% reduction in prostate cancer risk after an analysis of 14 trials in the American Journal of Clinical Nutrition. Iron Iron is present in plant-based diets, although it is less bioavailable than iron found in animal products. Kidney beans, black beans, soybeans, spinach and raisins are some of the plant-based foods that are high in iron. Individuals who adopt a plant-based diet and eat little or no animal products may have reduced iron reserves. The American Dietetic Association, on the other hand, asserts that iron deficiency anaemia is uncommon even among vegetarians and vegans. B12 vitamin Blood and cell division are dependent on the presence of vitamin B12. Macrocytic anaemia and permanent nerve injury are both possible outcomes of a vitamin B12 shortage. Bacteria, not plants or animals, create Vitamin B12. Vitamin B12 deficiency can occur in those who adopt a plant-based diet that excludes animal products. Supplementation with vitamin B12 or foods fortified with vitamin B12 is recommended. Also read: World Brain Day 2022: Expert shares easy lifestyle tips to keep brain health in check Vitamin D and Calcium The general public is prone to vitamin D deficiency. In a well-balanced, well-planned, plant-based diet, calcium intake can be adequate. Bone mineralization may be impeded and fractures may occur in those who do not consume a sufficient amount of calcium-rich plants. For vegans and non-vegetarians, fracture risk was found to be the same. Regardless of one's dietary preferences, proper calcium consumption appears to be the most important factor in bone health. Tofu, mustard and turnip greens, bokchoy, and kale are all excellent sources of calcium. Calcium in spinach and other plants is bonded to oxalate, making it difficult to absorb. Fats and oils Essential fatty acids are fatty acids that our bodies cannot produce on their own, thus they must be ingested to maintain optimal health. Omega-6 and omega-3 fatty acids are the only two necessary fatty acids that have been identified. Skin, hair, and nail abnormalities might appear if essential fatty acid deficiency is present. Omega-3 fatty acids are the fatty acids that vegans are most likely to be low in (n-3 fats). Heart disease and stroke can be prevented by a diet rich in n-3 fatty acids. Foods high in n-3 fatty acids are ground flax seeds, flax oil, walnuts, and canola oil. Inputs by Dr Pankaj Kumar, Consultant Physician and Weight Loss Specialist.

Expert talks about plant-based diets and why they are beneficial for us

Expert talks about plant-based diet and shares why we must try it once

The 2022&nbsp;heatwave has swept several parts of Northern India in the last few days. The maximum temperatures in certain cities crossed the dreaded 49&nbsp;degrees Celsius mark in the month of May. The Delhi heatwave, in particular, is the worst. While it's already difficult to keep our skin's condition in check during the peak summer season, we cannot even imagine how hard it gets during the heatwave. Only customised skincare routines can save us from irreparable&nbsp;sun damage and some expert tips can come in handy too.

While there are many summer skincare tips available online, just a few are backed by research and experts'&nbsp;testimony. To get you a comprehensive guide on suitable skincare during the heatwave, we spoke to a few skin experts, dermatologists and estheticians. And, here's what we found.

<h2>Skincare tips to reverse heatwave damage</h2>

Tip 1 - Hydration is key

Since we all know that exposure to excess heat and high temperatures can make us feel dehydrated. And, our skin looses its glow, shine and charm. According to Dr. Nilam&nbsp;Jain Kothari, who is a consultant dermatologist at Masina hospital, drinking enough water and healthy beverages made of natural ingredients can help you get your skin’s charm back. You must have heard of beauty snacking, how about you also start beauty drinking.&nbsp;

Tip 2 - Consume food items with high antioxidants&nbsp;

The dermatologist from the Mumbai hospital also suggested that we eat vegetables and fruits that are high in antioxidants as they act as “oral sunscreens”. Foods rich in antioxidants can help you reverse the damage induced by the harmful sun rays. “They act as a defence mechanism against oxidative&nbsp;stress induced by heatwave.

<img alt="sun damage" data-entity-type="file" data-entity-uuid="363ced06-0bdd-47ce-835a-348e6cb03b8b" src="//cdn.wionews.com/sites/default/files/inline-images/sun%20damage.jpg" />

Tip 3 - Wear SPF and use protective skin gear

The first advice that you hear from any&nbsp;doctor for your&nbsp;summer skincare is proper user of SPF. Since the UV rays can damage your skin to a great extent, you must apply sunscreen, sun lotions or sprays before stepping out of your house. Make sure that you don’t skip wearing SPF even if you are wearing clothes that are fully covered.

Tip 4 - Prevent skin congestion&nbsp;

Don’t use creams and lotions that are comedogenic. Opt for non-comedogenic moisturisers to avoid skin congestion. This will help you keep your skin clear and acne-free even during super hot and sunny days.

Tip 5 - Use cooling face mists

Whether you have your makeup on or not, you can use facial mists to give your skin an instant hydration boost. It also helps with sunburns and rashes.

Tip 6 - Use waterproof and lightweight makeup

Instead of using heavy creams and makeup products, opt for lightweight makeup formulas as it helps your skin breath during extremely hot weather.

Tip 7 - Avoid stepping out during hottest hours of the day

Sometimes even SPF and other protective gears cannot help us keep our skin safe during heatwave. So, the dermatologist suggests that we must avoid stepping out of our houses from 12 pm to 4 pm.

Also read:&nbsp;<a href="https://www.wionews.com/photos/6-diet-and-fitness-tips-to-beat-the-heatwave-this-summer-479433">6 diet and fitness tips to beat the heatwave this summer</a>

These simple and easy changes in your skincare regime will completely transform you from being a hot mess to glowing goddess this summer.

The 2022 heatwave has swept several parts of Northern India in the last few days. The maximum temperatures in certain cities crossed the dreaded 49 degrees Celsius mark in the month of May.

The 2022 heatwave has swept several parts of Northern India in the last few days. The maximum temperatures in certain cities crossed the dreaded 49 degrees Celsius mark in the month of May. The Delhi heatwave, in particular, is the worst. While it's already difficult to keep our skin's condition in check during the peak summer season, we cannot even imagine how hard it gets during the heatwave. Only customised skincare routines can save us from irreparable sun damage and some expert tips can come in handy too. While there are many summer skincare tips available online, just a few are backed by research and experts' testimony. To get you a comprehensive guide on suitable skincare during the heatwave, we spoke to a few skin experts, dermatologists and estheticians. And, here's what we found. Skincare tips to reverse heatwave damage Tip 1 - Hydration is key Since we all know that exposure to excess heat and high temperatures can make us feel dehydrated. And, our skin looses its glow, shine and charm. According to Dr. Nilam Jain Kothari, who is a consultant dermatologist at Masina hospital, drinking enough water and healthy beverages made of natural ingredients can help you get your skin’s charm back. You must have heard of beauty snacking, how about you also start beauty drinking. Tip 2 - Consume food items with high antioxidants The dermatologist from the Mumbai hospital also suggested that we eat vegetables and fruits that are high in antioxidants as they act as “oral sunscreens”. Foods rich in antioxidants can help you reverse the damage induced by the harmful sun rays. “They act as a defence mechanism against oxidative stress induced by heatwave. Tip 3 - Wear SPF and use protective skin gear The first advice that you hear from any doctor for your summer skincare is proper user of SPF. Since the UV rays can damage your skin to a great extent, you must apply sunscreen, sun lotions or sprays before stepping out of your house. Make sure that you don’t skip wearing SPF even if you are wearing clothes that are fully covered. Tip 4 - Prevent skin congestion Don’t use creams and lotions that are comedogenic. Opt for non-comedogenic moisturisers to avoid skin congestion. This will help you keep your skin clear and acne-free even during super hot and sunny days. Tip 5 - Use cooling face mists Whether you have your makeup on or not, you can use facial mists to give your skin an instant hydration boost. It also helps with sunburns and rashes. Tip 6 - Use waterproof and lightweight makeup Instead of using heavy creams and makeup products, opt for lightweight makeup formulas as it helps your skin breath during extremely hot weather. Tip 7 - Avoid stepping out during hottest hours of the day Sometimes even SPF and other protective gears cannot help us keep our skin safe during heatwave. So, the dermatologist suggests that we must avoid stepping out of our houses from 12 pm to 4 pm. Also read: 6 diet and fitness tips to beat the heatwave this summer These simple and easy changes in your skincare regime will completely transform you from being a hot mess to glowing goddess this summer.

7 expert-approved tips to protect your skin from an intense heatwave damage

The lockdown has left everyone restricted to our homes leading to lack physical activity. Here are simple yoga poses which will help improve immunity, achieve a stable mind and healthy body.

Quick yoga tricks to boost immunity and manage anxiety during lockdown

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