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Piles, Fissures and Haemorrhoids are lifestyles diseases which can cause great discomfort for a person affected by these. It is important to understand the difference between piles and fissures to get diagnosed and treated in a better way.
Are you wondering which risk factors make you more likely to get breast cancer symptoms? Here is a complete list of natural and personal risk factors to help you!
Nearly 14% of the total general population lives with chronic kidney disease (CKD). CKD is accountable for more deaths than breast or prostate cancer. Despite such high incidence, there is a substantial lack of awareness about kidney disease symptoms.
पीरियड्स के न आने के कारण कई लोगों के मन में संदेह उत्पन्न हो जाता है कि कहीं वह प्रेग्नेंट तो नहीं है। इसके लिए लिए प्रेगनेंसी टेस्ट एक प्रमुख उपाय है, जिससे आपका संदेह दूर हो जाएगा। टेस्ट के लिए आप डॉक्टर से मिल सकते हैं या फिर प्रेगनेंसी टेस्ट किट भी खरीद सकते हैं। ऐसे में घर पर प्रेगनेंसी टेस्ट करने के घरेलू उपाय एक अच्छा विकल्प हो सकते हैं।
चलिए इस ब्लॉग की मदद से समझते हैं कि घर पर प्रेगनेंसी टेस्ट कैसे करें? क्या यह उपाय सही है? यदि आपको प्रेगनेंसी के लक्षण दिखते हैं और आप इन्हें समझने में असमर्थ हैं, तो बिना देर किए डॉक्टर से मिलें और इलाज लें।
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प्रेगनेंसी के शुरुआती लक्षणों की पहचान बहुत ज्यादा महत्वपूर्ण है, क्योंकि इसकी मदद से ही आप अपना पहला कदम प्रेगनेंसी टेस्ट की दिशा में बढ़ा सकते हैं। हालांकि प्रेगनेंसी की स्थिति में कुछ सामान्य लक्षण उत्पन्न हो सकते हैं जैसे कि –
इसे भी पढ़ें: पीरियड्स के कितने समय बाद सम्बन्ध बनाना चाहिए (intercourse after periods in hindi)
प्रेगनेंसी के लक्षण दिखने पर आपको प्रेगनेंसी टेस्ट करने की आवश्यकता होती है, लेकिन तुरंत टेस्ट करना संभव नहीं होता है। ऐसे में कुछ घरेलू उपाय आपके लिए कारगर साबित हो सकते हैं। हालांकि, यह उपाय केवल अनुमान लगाने के लिए होते हैं और उनकी सटीकता वैज्ञानिक रूप से प्रमाणित नहीं की जा सकती है। चलिए पहले उन उपायों के बारे में जानते हैं –
इन सारे उपायों का कोई वैज्ञानिक आधार नहीं है। प्रेगनेंसी टेस्ट के लिए हम आपको सलाह देंगे कि प्रोफेशनल टेस्ट करवाएं। घर पर प्रेगनेंसी टेस्ट करने से आपको सिर्फ अनुमान मिल सकता है, लेकिन डॉक्टर से कन्फर्मेशन लेना ही सबसे सही तरीका है।
और पढ़ें: प्रेगनेंसी में बवासीर: कारण, लक्षण और इलाज के उपाय
घरेलू टेस्ट के कुछ फायदे और नुकसान दोनों हैं। चलिए दोनों को एक-एक करके समझते हैं।
घरेलू टेस्ट के निम्न फायदे हैं –
और पढ़ें: कौन-कौन से सुपरफूड्स आपकी रोग प्रतिरोधक क्षमता बढ़ा सकते हैं?
प्रेगनेंसी टेस्ट के लिए सबसे अच्छा समय सुबह का होता है, खासकर सुबह उठते ही। ऐसा इसलिए होता है क्योंकि इस समय यूरिन में हार्मोन का स्तर सबसे अधिक होता है, जिससे टेस्ट के परिणाम अधिक सटीक हो सकते हैं। इसके अतिरिक्त, यदि आप घरेलू उपाय से टेस्ट कर रहे हैं, तो यह ध्यान रखें कि प्रेगनेंसी टेस्ट करने का सही समय तब होता है, जब आपको अपने पीरियड्स (मासिक धर्म) में देरी का अनुभव कर रहे हैं।
जब आप घर पर प्रेगनेंसी टेस्ट करते हैं, तो कुछ बातें आपको याद रखनी चाहिए जैसे कि –
और पढ़ें: प्रेगनेंसी के पहले महीने में क्या क्या होता है?
आप घर पर प्रेगनेंसी टेस्ट किट का उपयोग भी कर सकती हैं, जो कि मेडिकल स्टोर पर आसानी से उपलब्ध है। आप जब चाहे इस टेस्ट को घर लाकर सुबह उठकर अपने यूरिन से इसका टेस्ट कर सकते हैं। इस किट से भी आपको सही परिणाम मिल जाएंगे। हालांकि सिर्फ टेस्ट किट के भरोसे न रहें। जैसे ही आपको किट से प्रेगनेंसी के बारे में पता चलता है, तुरंत एक अच्छे डॉक्टर से मिलें और उनसे प्रेगनेंसी टेस्ट के बारे में बात करें। टेस्ट के दौरान आपको कुछ बातों का ध्यान रखना है, जैसे कि किट का उपयोग करते समय आपको पैकिंग पर दिए गए निर्देशों का पालन करना चाहिए। इससे परिणाम सटीक आते हैं।
और पढ़ें: Pregnancy Exercises in Hindi
प्रेगनेंसी टेस्ट के घरेलू उपाय आपके लिए शुरुआती संकेत दे सकते हैं, लेकिन यह केवल एक अनुमान है। सटीक और विश्वसनीय परिणाम के लिए डॉक्टर से टेस्ट करवाना ही सबसे अच्छा तरीका है। यदि आप घरेलू उपायों का उपयोग करते हैं, तो सुनिश्चित करें कि आप सही समय पर और सही तरीके से परीक्षण कर रहे हैं। किसी भी तरह के स्वास्थ्य संदेह पर विशेषज्ञ से मार्गदर्शन लेना हमेशा अच्छा माना जाता है।
आपकी प्रेगनेंसी का पता लगाना और उसकी देखभाल करना बहुत जरूरी है। अगर आपके मन में किसी भी प्रकार के सवाल या चिंता हो, तो हमें संपर्क करें। हमारे वर्षों के अनुभव वाले डॉक्टर आपकी सेवा के लिए हमेशा तैयार हैं।
होम किट एक वैज्ञानिक मान्यता प्राप्त टेस्टिंग किट है, जिसका उपयोग करने को डॉक्टर भी कहते हैं। इस किट में एक केमिकल का उपयोग होता है , जो यूरिन में प्रेगनेंसी हार्मोन का पता लगाता है। वहीं दूसरी तरफ घरेलू उपायों का कोई वैज्ञानिक आधार नहीं है। इससे परिणाम सटीक आने की संभावना बदलती रहती है।
नहीं, यूरिन का रंग बदलने से हमेशा प्रेगनेंसी का लक्षण नहीं होता है। इन घरेलू उपायों पर निर्भर करता है, और कभी-कभी यूरिन में रंग परिवर्तन अन्य कारणों से भी हो सकते हैं।
घरेलू टेस्ट तब फेल हो सकते हैं, जब यूरिन में हार्मोन का स्तर पर्याप्त न हो, या टेस्ट में इस्तेमाल की गई सामग्री में कोई गड़बड़ी हो।
यह एक अस्थायी उपाय हो सकता है, लेकिन इसके परिणाम हमेशा सही नहीं होते हैं। यदि टेस्ट सकारात्मक आता है, तो डॉक्टर से सलाह लेना जरूरी हो जाता है।
Table of Contents A normal pregnancy usually lasts 40 weeks. When a pregnant woman experiences contractions before the estimated time (early than 37 weeks), it is considered preterm labour. The early onset of labour result in the opening of your cervix after 20 weeks or before 37 weeks of pregnancy. Preterm labour can lead to premature birth which can increase the risk of certain health problems in your baby such as cerebral palsy. Also Read: Home Remedies for Gas During Pregnancy Preterm labour leads to certain changes in your cervix including its thinning and dilation. These changes can lead to the following preterm labour symptoms: The exact causes of preterm labour are not known. Some common causes include: Preterm labour can affect any pregnant woman, however, some women have a higher risk than others. Common risk factors leading to the causes of preterm labour include: Also Read: Are You Sleeping Right? Guide for Pregnant Mothers Your healthcare provider will discuss your medical history and evaluate your risk of preterm labour. Common tests which are done to diagnose premature labour include: Once preterm labour has started, there are no clinical procedures to stop it. If you are at an increased risk for premature labour, your obstetrician will help manage or prevent preterm labour through the following protocols: Read More: Back Pain during Pregnancy Preterm labour can stop on its own in some cases. While in others, it continues to make way for preterm birth. Your healthcare provider will evaluate your condition and try to prevent preterm birth to help manage the health of you and your fetus. You can prevent preterm labour by living a healthier lifestyle, avoiding tobacco consumption and eating a nutrient-dense diet with increased folic acid. Premature birth happens before 37 weeks of pregnancy. Extremely preterm births happen between 23-28 weeks of pregnancy.
Things you need to know
What is preterm labour?
Preterm labour symptoms
Causes of preterm labour
Risk factors of preterm labour
Preterm labour management
FAQs
Can preterm labour stop on its own?
How can I prevent preterm labour?
How early can a baby be born?
Most of us are aware of the effects of excess sugar consumption and how it can significantly harm our health. Eating excess sugar has been linked to increased risk of various diseases like type 2 diabetes, cancer, obesity, heart disease, and more. Still, it is easy to underestimate the amount of sugar we actually consume on a daily basis.
The Indian Council of Medical Research (ICMR) recommends consuming sugar not more than 25 grams per day. Anything over this limit adds no nutritional value and can be harmful.
According to a report by Statista, India is one of the leading consumers of sugar with a whopping consumption of 31 million tonnes/year. Given the wide array of traditional sweets and desserts available, it’s no surprise that this figure is so high. But is this rising number solely due to the popularity of sugary treats? Not quite! In reality, the majority of foods we purchase are supplemented by sugar. Even the foods marked as healthy are unfortunately high in sugar.
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Identifying hidden sugars matters! But what exactly are hidden sugars? Hidden sugars are sugars that are not easily identifiable in the food and drinks we consume. These are often disguised with different names. These hidden sugars are commonly found in soft drinks, cereals, yoghurts, breads, granola bars, and more. Identifying hidden sugars is important because:
Read More: Diabetes Myths & Facts
There are various food products marketed as healthy but are surprisingly high in hidden sugars. From breakfast cereals to salad dressings all are high in sugar. Some of the unexpected foods that are high in hidden sugars include:
Yes, our go-to everyday breakfast that we consider healthy is high in hidden sugars. Even the healthy ones like granola. Plus, the cereals made specifically for children (healthy diet chart for kids in hindi) contain a significant amount of sugar. Ideally when choosing a cereal look for the ones high in fiber and low on added sugar. Also, check for other names that sugar comes in including sucrose, fructose, glucose, corn syrup, and more.
Yogurt is nutritious, though not all of them get created equally. Flavoured yoghurt usually contains high sugar to enhance their flavour. Did you know? Low-fat yoghurts are surprisingly high in sugar. A single cup of flavoured yoghurt contains approximately 45 grams of sugar. The solution? When buying yoghurt choose the ones low in added sugar and select ones with no flavour and added fruits, add your own as it helps control the sugar content.
Granola is packed with fiber, protein (high protein foods), and essential micronutrients, but it can also be sneaky with hidden sugars. It’s often marketed as a healthy breakfast choice, but when you look closer, you’ll find it’s mixed with nuts, honey, and extra sweeteners that bump up the sugar and calorie count. When you’re picking out granola, aim for options with less added sugar, or consider using it as a topping for fruit or yoghurt instead of having a whole bowl.
Ketchup & salad dressings are the most common condiments worldwide. Though these much-loved taste enhancers are high in sugar content. The key lies in controlling the portion size. According to a study, 1 tablespoon of ketchup contains around 1 teaspoon of sugar.
Commercially produced breads & baked goods also contain high amounts of sugars. Also, the ones that don’t taste overly sweet are packed with hidden sugars. It is often used to enhance the taste, texture, and browning of the crust. It is important to read labels carefully, even the ones labelled as healthy, whole grain can also be high in sugar.
Soups are something we don’t usually associate with sugar. However, canned soups & sauces are made using a lot of added ingredients including sugar. Sugar in soups and sauces is usually named sucrose, barley malt, maltose, and more. Soups and sauces that are high in sugar include tomato soup, salad dressing, ready-to-eat soup, pasta sauces, and more.
Our favourite munching snacks including flavoured popcorn, flavoured chips, crackers, flavoured ice cakes, and more are often packed with sugar. Even the ones mentioning natural, light or fit still hide added sugar with different names. Therefore it is often recommended to read labels and not just tags. Also, choose whole food over packaged foods, and try replacing packed snacks with roasted nuts, boiled eggs, etc.
Packaged food products like dried fruit, snacks, fruit jams, etc naturally contain sugar, though these products are packed with additional sugar to enhance their taste, increase shelf life, enhance texture, and more. The best alternative here is to eat fresh whole fruit, choose unsweetened dried fruits, and look for labels that mention 100% natural – no added sugar.
Energy & sports drinks are often associated with healthy alternatives even after being marketed as fitness-friendly or performance-enhancing. However, these contain high amounts of added sugars which may increase the risk of obesity (effects of obesity on health), diabetes (causes, symptoms & treatment), dental issues, and more. Sugar is generally added to these drinks to enhance the taste, improve texture, and increase shelf life. Hidden sugar in these drinks is often labelled as high-fructose corn syrup, glucose, fruit juice concentrate, etc.
Also Read: Daily Routine of Diabetic Patient
Hidden sugars are usually not named as ‘sugar’, rather they go by various other names in unexpected foods. Some of the common aliases to look for hidden sugars include:
When choosing a food product look beyond the buzzwords like light, fat-free, no added sugars, etc. Rather start with decoding the ingredient list first. Check for the section mentioning total sugars and added sugars. Start decoding the list in descending order, because the first 3-4 ingredients make the most of the product and if sugar is in t he top three, the product might be high in sugars. Additionally, check for various other names it goes by and calculate the volume per serving.
Also Read: Diet Chart for Diabetic Patient
There are various ways through which you can reduce the consumption of hidden sugars in your daily diet including:
| Habit/Action | What to Do |
| Choose whole food over processed foods | Eat fresh fruits, vegetables, and unprocessed grains. |
| Pick unsweetened versions | Always go for unsweetened versions of products like yoghurt, milk, cereals, etc. |
| Limit packed drinks/beverages | Avoid packaged juices, energy drinks, flavoured water, etc. |
| Use natural flavour enhancers | Add cinnamon, fruit puree, etc instead of sugar to foods. |
| Keep note of portion sizes | Watch for portion sizes, even healthier options can add up quickly. |
| Be cautious of labels | Look for other names in the labels as sugar goes by various names. |
Read More: Easy ways to manage type 1 and 2 diabetes
Cutting hidden sugar in the everyday diet does not have to equate to sacrificing taste – it’s about making wiser, better-informed decisions. Reading labels smartly, opting for whole and not ultra-processed foods, and taking notice of what goes into packaged food allows for sharply reduced unnecessary sugar consumption. Gradually, the taste buds will change, cravings will minimize, and you’ll like the natural flavours of food more than ever – all while promoting healthier long-term well-being.
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Ovulation occurs when your ovary releases a mature egg that travels down to the fallopian tube where it can be fertilized with a sperm. If fertilisation happens, the egg can travel to the uterus and implant itself to develop into a pregnancy. The day of ovulation and 5 days beforehand are considered your fertile window.
The egg can be fertilized within 12-24 hours after being released while a sperm can live in the reproductive tract for nearly 5 days.
In an average menstrual cycle of nearly 28 days, ovulation occurs around 14 days before the next cycle. However, most women experience ovulation nearly 4 days before or after the midpoint of their menstrual cycle.
Also Read: How to prepare your body for pregnancy
Every woman has a distinct menstrual cycle. Hence, the ovulation period also varies. Nonetheless, you can identify your ovulation based on the following signs and ovulation symptoms.
Also Read: Home Remedies for Gas During Pregnancy
Here are some ways to keep a track of your ovulation cycle.
Also Read: Food cravings during pregnancy
Keep the following things in mind while you are trying to conceive.
How often should you have intercourse while trying to conceive?
You should have intercourse every day or every second day during ovulation while trying to conceive.
What if you are not ovulating regularly?
If you are ovulating regularly, you may be undergoing an ovulatory disorder. You should consult an expert obstetrician-gynaecologist for a health checkup.
Can you get pregnant after ovulation?
It is possible to get pregnant after ovulation. However, your chances are higher during your fertile window.
Folic acid or folate is one of the B vitamins essential for fetal development (fetal development week by week) and a healthy lifestyle. It helps in the prevention of abnormalities associated with the brain and spinal cord. It is recommended that women should increase the intake of folic acid (role of folic acid in pregnancy) from the early days of conception or while trying to conceive. Recommendation: 400-1000 micrograms (0.4-1.0 mg) folic acid per day Sources: Leafy green vegetables such as spinach, asparagus, citrus fruits, cereals, oranges, peanuts, dried beans and peas Calcium (symptoms & solution of calcium deficiency) is one of the top elements of nutrition during pregnancy for bone growth and the development of strong teeth. It also promotes the functioning of your circulatory, muscular and nervous systems. Recommendation: 1000 milligrams of calcium per day Sources: Dairy products like milk, yogurt and cheese, broccoli, kale, cereal, juice, salmon and spinach Vitamin D helps your body to absorb the right amount of calcium and phosphate. Furthermore, it promotes the growth of strong bones and teeth in your baby. Vitamin D (symptoms & causes of vitamin D deficiency) is also significant for the development of kidneys, heart and nervous system. Recommendation: 10 micrograms of Vitamin D per day Sources: Fatty fish, orange juice, milk and eggs A sufficient intake of protein (top high protein foods) supports the growth of breast and uterine tissue during your pregnancy. It further promotes the circulation of blood in your body. Recommendation: 71 grams of protein per day Sources: Fish, poultry, cottage cheese, lentils, milk, eggs and peanut butter Iron (iron rich foods) is significant for the production of haemoglobin in your blood. Haemoglobin is responsible for carrying oxygen to your tissues. Your iron needs increase by double during pregnancy. An iron deficiency can elevate your chances of pregnancy and birthing complications. Recommendation: 27 milligrams of iron per day Sources: Lean red meat, spinach, cereal, beans, poultry and vegetables Vitamin A and vitamin C promote the development of healthy skin, eyesight, teeth, gums and bones. Recommendation: 770 milligrams Vitamin A & 85 milligrams Vitamin C per day Sources: Green leafy vegetables, carrots, sweet potatoes, citrus fruit, broccoli, tomatoes and strawberries Also Read: Healthy Lifestyle Tips for Pregnancy Sometimes it is not possible to meet your nutritional requirements through a rich diet only. It is, thus, recommended that expecting women start taking prenatal vitamins every day to boost healthy development. Here are some other guidelines you must follow for healthy eating during pregnancy: Read More: Balanced Diet Chart
Things you need to know
Folic acid
Calcium
Vitamin D
Protein
Iron
Vitamin A and C
Healthy Pregnancy Tips
FAQs
Which foods should I avoid during pregnancy?
You should avoid the consumption of unpasteurized milk, raw and uncooked seafood and refrigerated food.
How much should I eat during pregnancy?
You should increase your consumption of healthy foods and nutrients and aim to eat nearly extra 300 calories daily.
How many prenatal vitamins should I take every day?
You should take one serving of prenatal vitamins every day or as per your doctor’s recommendation.
Dengue fever is a mosquito borne illness caused by dengue virus. It is transmitted to humans by the bite of an infected mosquito (Aedes aegypti). Dengue is common in tropical and subtropical regions, especially during and after the rainy season.
Dengue is a significant health concern in India, according to reports, India reported around 2,30,000 dengue cases and 236 related fatalities.
Early detection and treatment are the key to preventing severe complications like dengue hemorrhagic fever (DHF) and dengue shock syndrome (DSS).
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Dengue is a condition known to cause symptoms that can be mistaken for other illnesses including flu or other viral infections (fever, headache (types of headache, causes, symtoms & treatment), muscle pain, rash, etc.). Dengue IgM is a test that helps identify and differentiate other conditions that mimic similar symptoms of dengue.
When a person gets bitten by an infected mosquito, the immune system (tips to boost immune system) in the body produces IgM antibodies in response to the dengue virus infection. A positive dengue IgM test helps identify a recent or current dengue infection. The test helps accurately detect dengue from other illnesses for early detection and treatment.
The antibodies typically appear 3 to 5 days after the onset of symptoms. A negative test result for IgM antibodies indicates the patient does not have dengue or the antibody level is too low to be measured.
Also Read: Important Vaccinations for Newborns
Early diagnosis is crucial as it significantly improves patient outcomes by reducing the risk of severe complications and preventing spread. Dengue IgM tests help identify the condition early. The role of early diagnosis includes:
| Prevention | Advantage of Early Detection |
| Prevents complications | Prevents severe forms like DHF, DSS dehydration & organ failure |
| Symptom Management | Monitoring of platelet levels, ensuring hydration, avoiding NSAIDs |
| Controls Spread | Helps with breaking the transmission cycle & protect others from it |
| Reduces Hospitalisation Risk | Minimises the need for hospitalisation & allows for recovery at home |
Dengue virus serotypes are of 4 types, named:
These serotypes are closely related but have different interactions with antibodies in the blood. All the 4 dengue viruses are the same and share approximately 65% of their genomes but with some genetic variation. These variations result in a range of symptoms.
Also Read: Heart Attack in Youngsters: Rising Risks, Cause, Symptoms, Preventions
The serotypes vary with their severity trend, the DEN-1 type is associated with mild to moderate condition, DEN-2 often associated with more severe disease, DEN-3 can cause large outbreaks, and DEN-4 is generally considered milder.
The diagnosis involves a combination of clinical evaluation and laboratory testing. The doctor may ask about symptoms, and travel history, and consider & rule out other diseases which can mimic the same symptoms. Further, the doctor may recommend certain tests including, a complete blood test (CBC), serological test, antigen test, etc.
Also Read: Healthy Diet Chart for High Blood Pressure Patients
The body’s immune system produces IgM (Immunoglobulin M antibodies) in response to dengue (Dengue Fever-Symptoms, Causes & Treatment) virus infection. The antibodies are detectable in the blood after a few days of infection. Dengue IgM plays a key role in diagnosis including:
Also Read: PCOD – Causes, Symptoms & Treatment
IgM antibodies are usually the first line of defence produced by the body to fight against the infection. These antibodies typically appear 3 to 5 days after symptom onset. A positive result indicates a recent or current dengue infection. IgM test plays a key role in the identification of dengue in the acute phase (first 2 weeks) which can further lead to better treatment outcomes and prevent complications. The IgM antibodies remain positive for 1 to 3 months after recovery. Additionally, the best time for the test is around 4 – 5 days after the onset of symptoms.
Also Read: Benefits of ORS in Dengue
There are no specific antiviral medications for dengue. The treatment options focus on managing symptoms and supporting the body’s natural recovery process. Symptomatic and supportive care for the treatment of dengue involves:
| Measures | Description |
| Avoid Mosquito Bites | Use mosquito repellent & wear long-sleeved clothes. |
| Eliminate Stagnant Water | Empty coolers, flower pots, containers, etc. |
| Use Mosquito Net | Use mosquito nets, especially in areas where dengue is common. |
| Seek Early Consultation | If suspecting dengue, get medical attention promptly. |
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A large population suffers dengue in India every year. The condition is on the rise and requires prompt action. From prevention to early treatment, seeking early intervention is the key. Given the nature of dengue symptoms that are similar to those of other conditions, the dengue IgM test helps identify the condition accurately. Additionally one must take steps to reduce the risk of mosquito bites and keep an eye out for severe signs of dengue. According to the Ministry of Health and Family Welfare, India, clinical trials for the dengue vaccine have been initiated in India. At the same time, dengue vaccine Qdenga is to be licensed in India by 2026.
What test is done for dengue?
Various types of tests are done for diagnosing dengue including, blood test, antigen test, IgM, IgG test, and more.
Dengue NS1 positive means?
Dengue NS1 positive means dengue virus is currently present in the body.
Is high IgM serious?
High IgM indicates increased susceptibility to infection.
You must have heard about the term ‘balanced diet’, it is often overused and there is a mixed view about the same. So, is it just for gym-goers, or is it something everyone should consider for their overall health? Think of it as a chart listed with the right proportions of carbohydrates, fats, vitamins, minerals, and most importantly, protein-rich food essential for maintaining good health and overall well-being.
To stay on track, many people follow a balanced diet chart. This chart outlines the daily recommended intake of different food groups, ensuring the body gets the right nutrients without overindulging in any one type. A well-planned healthy diet chart can guide meals and snacks throughout the day, promoting energy, mental focus, and immunity.
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There are a few key components that make up a balanced diet, including:
Vitamins (health benefits of vitamin rich foods) are needed in small quantities but they play a key role in supporting bodily functions like immunity (tips to boost immunity), skin health, bone health (best foods for strong bones & joints), etc. Some of the good sources of vitamins include fruits, vegetables, nuts, seeds, dairy products, etc.
Carbohydrates are also known as the energy providers, they provide energy to the body and are the body’s primary source of energy. Whole grains like brown rice, oats, & vegetables, and fruits are rich in carbohydrates.
There are mixed views related to fats (what are good fat & bad fat), people think of it as a factor that leads to weight gain (diet chart for weight gain). However, it’s not true, fats are important for the body as they help with the absorption of vitamins, regulate body temperatures (normal body temperature), support brain health, and more. However, not all fats are good and it is suggested to limit the intake of trans and saturated fats. Some of the good sources of fats include nuts, seeds, avocados, fatty fish, olive oil, etc.
Protein – the word that always has a buzz around. Protein (top high protein foods) can be called the most famous component of a balanced diet chart. Protein-rich food is essential for growth, muscle repair, immune function, and more. Some of the common sources of protein include eggs, lentils, beans, lean meats, fish, dairy, tofu, nuts, etc.
Fibre (high fibre foods) plays a key role in digestion (tips for better digestive health) and keeps you full for longer. Also referred to as the ‘digestive wonder’, fibre contributes to weight loss (diet chart for weight loss). Some good sources include whole grains, fruits, vegetables, seeds, dals, etc.
Lastly, water also plays a key role in many bodily functions. Water is crucial for digestion, hydration, transporting nutrients, and more. On average 3 to 4 litres of water should be done daily to maintain adequate hydration. Additionally, the water intake should be increased during hot weather/summers.
Minerals are crucial for components that play a crucial role in maintaining various bodily functions including, supporting bone health, aiding oxygen transport, maintaining fluid balance, etc. Some of the common minerals include calcium, sodium, zinc, iodine, magnesium, etc.
You must have heard from doctors, that usually when a patient is recovering from any medical condition, they recommend a balanced diet to support faster healing. There is something about a balanced diet that makes them the right choice for maintaining overall health and well-being. Some of the benefits of a balanced diet include:
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The below table highlights the best tips to maintain a healthy diet, it involves what food to avoid, what to eat in moderation, and what to include in your everyday diet.
| Tips | Description |
| Eat a variety of foods | Include all major food groups in your diet & also eat fruits of different colours daily. |
| Stay hydrated | Maintain adequate hydration, it aids in digestion, metabolism & toxin removal. |
| Limit sugar & salt | Avoid too much sugar & salt, as it can lead to weight gain, BP, diabetes, etc. |
| Include healthy fats in diet | Focus on good fats like nuts, seeds, avocados, fatty fish, olive oil, etc. |
| Limit unhealthy foods | Avoid processed foods, sugary drinks, foods high in saturated & trans fats. |
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Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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Why is nutrition important?
Nutrient is important for the body as it provides the body with essential components needed for growth & proper functioning.
How much fat should we take in food daily?
The daily fat intake should be around 25-30% of the total calorie intake.
What are good sources of protein?
Good sources of protein include lean meats, fish, seafood, beans, lentils, etc.
Is a balanced diet the same as a weight loss diet?
No, a balanced diet and a weight loss diet are not the same.
How often should I include protein in my diet?
To meet the right protein needs it is recommended to take protein three times a day, probably breakfast, lunch & dinner.
Summer, the season that was once associated with long summer vacations and the best of nature’s bounty is now changing. Furthermore, the happier, more cheerful days now require more prevention than joy. Summers are getting harsh, and factors like air pollution, deforestation and climate change are making summer’s hotter every year. This extreme heat leads to various types of heat-related illnesses, including heat stroke, heat exhaustion, heat cramps, and more.
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Excess heat is defined as a condition when the temperature is extremely high and poses a health risk. In India, temperatures in various parts of the country during summers surpass 40°C increasing the risk of heat exhaustion, heatstroke, dehydration, etc. Various factors constitute extreme heat including:
Excess heat poses a significant risk to health. According to WHO (World Health Organization), heat waves are one of the most dangerous natural hazards, also low-intensity heat waves can affect the health and well-being of vulnerable populations. 5 dangers of excessive heat involve:
Also Read: Balanced Diet Chart
| Condition | Key Symptoms |
| Heat Stroke | Body temperature above 40°C, confusion, disorientation, strong pulse, seizures, etc. |
| Heat Exhaustion | Heavy sweating, dizziness, headache, nausea, moist skin, fainting, vomiting, and more. |
| Heat Cramps | Painful muscle spasms, heavy sweating & muscle stiffness. |
| Dehydration | Excessive thirst, dry mouth or lips, dark-coloured urine, rapid heartbeat, and more. |
| Heat Rash | Red or pink-coloured itchy bump, prickling or tingling skin, etc. |
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| Tips | Description |
| Maintain Hydration | Drink plenty of water, add ORS or lemon if needed. |
| Eat More Seasonal Fruits | Choose fruits like watermelon, cucumber, oranges, and more. |
| Eat Light | Refrain from heavy meals high in oil & spice. |
| Avoid Peak Sun Hours | If possible, stay indoors between 11 AM to 4 PM. |
| Wear Breathable Clothing | Prefer cotton, light-coloured clothes. Wear clothes that are loose & breathable. |
| Use Broad Spectrum Sunscreen | Apply SPF 30+ sunscreen when going outside, reapply every 2 hours. |
Summers can be a lot more enjoyable if you take a few simple steps to stay safe and healthy. The season especially calls for extra care for those who are more vulnerable, like children and the elderly. It’s also crucial to keep yourself well-hydrated and to pay attention to the signals your body is sending, such as dizziness, nausea, or rising body temperatures. Excessive heat can really exacerbate existing medical conditions. Plus, being more aware of the early signs of heat-related dangers can help prevent serious issues like organ failure, seizures, or disorientation.
What are heat cramps?
Heat cramps are painful muscle cramps after being active in the heat. It is because the body loses important salts and minerals when we sweat a lot, causing muscles to cramp up.
How to reduce body heat?
Body heat can be reduced by maintaining adequate hydration, eating cooling foods like watermelon, cucumbers, etc, wearing loose breathable clothing, etc.
How to prevent heat stroke?
Preventing heat stroke involves drinking plenty of fluids, wearing loose clothes, avoiding strenuous activities during high temperatures, staying in cool – well-ventilated environments, etc.
How to cool stomach heat instantly?
Stomach heat can be managed by eating or drinking cool fluids like water, coconut water, eating cucumber, watermelon, etc.
Can dehydration cause headaches?
Yes, dehydration can cause headaches.
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World Yoga Day is observed around the world on the 21st of June every year. Yoga in India is said to have originated around 5000 years ago and is linked to being founded by great Saints and Sages. The word yoga first appeared in the oldest sacred text ‘Rig Veda’ derived from the Sanskrit word ‘Yug’ meaning join or unite. Initially, yoga was used primarily for meditation and religious purposes, rather than as a form of workout.
Today, yoga is practised by millions of people in many forms and variations, encompassing physical, mental, and spiritual benefits. This year’s World Yoga Day theme is ‘Yoga for One Earth, One Health’. The theme focuses on the deep interconnection between our personal health and the health of the planet.
Practising yoga is linked to numerous scientifically backed health benefits. According to a report by Harvard Health Publishing, people suffering from back pain who did 90 minutes of yoga for 24 weeks experienced a 56% reduction in pain. Similarly, according to a report by the National Library of Medicine, the practice of yoga offers a promising avenue for reducing stress and promoting overall well-being. There are numerous research and publications globally available that stress the fact that practising yoga has various physical, mental, and overall health benefits. Some of the key benefits include:
Did you know? There are 84 poses or asanas of yoga, according to texts from the 11th century and the 17th century.
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Yoga poses/asanas range from easy to moderate in difficulty. Some poses are easy to perform while certain poses require long practice sessions. It is recommended to start with beginner-friendly asanas and gain flexibility & experience to further perform challenging asanas.
| Asanas/Poses | How to Perform | Key Benefits |
| Ardha Chakrasana
(Half-wheel Posture) |
Stand on the ground with the feet together & bend backwards as much as possible. Bend the elbows & support the lower back. | Relaxes the neck & back muscles, improves spinal flexibility & removes fats from the sides. |
| Bhujangasana
(Cobra Pose) |
Lie down on the stomach with the legs together & slowly raise the head, neck & shoulders. Raise the trunk to the naval. | Strengthens back muscles, can relocate slipped discs, alleviates menstrual disorders, etc. |
| Siddhasana (Accomplished Posture) |
Sit on the ground & fold the left leg, placing the right foot over the left making sure that the knees touch the ground. Keep the back straight | Helps with concentration, enhances digestion, improves flexibility of hips, ankles, knees, etc. |
| Vajrasana
(Thunderbolt Posture) |
Fold both the legs at the knee & place them under the buttock, position the buttocks in the space between the heels. | Strengths thigh & calf muscles, promotes digestion, helps keep the spine erect. |
| Trikonasana
(Triangle Pose) |
Spread both the legs 2-3 spread apart & lift your arm over the head & bend the body towards one side & repeat on the other side. | Relieves backaches, strengthens buttocks, useful for patients with sciatica, and more. |
| Paschimottanasana
(Posterior Stretch Posture) |
Sit on the ground & stretch legs in the front. Bend the body as forward as possible. Maintain the pose as long as comfortable. | Strengthen the abdominal muscles, helps with obesity, constipation, dyspepsia, etc. |
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Yoga is recognised as a powerful ally of modern healthcare and not as a replacement. The integration of yoga with modern healthcare may lead to better preventive care, rehabilitation, and chronic disease management. Global healthcare bodies like WHO, NIH, AIIMS, and more recognise yoga as a powerful complementary therapy.
Modern healthcare focuses on the treatment and management of acute illnesses and emergency conditions, while yoga offers services in terms of preventive, promotive, and rehabilitative methods. Here’s how yoga complements modern healthcare:
| Healthcare Area | Role of Yoga |
| Mental Health | Reduces stress, anxiety, depression & enhances emotional balance. |
| Chronic Illness | Aids in managing hypertension, diabetes, asthma, arthritis & thyroid disorders. |
| Cardiac Health | Lowers heart rate, improves circulation & supports cardiac rehab. |
| Rehabilitation | Assists in recovery post-surgery or injury with improved mobility & balance. |
| Cancer Care | Helps manage pain, fatigue, anxiety & sleep disturbances during treatment. |
Experts at the Calcutta Medical Research Institute, Kolkata (CMRI) emphasise practising yoga every day given its role in managing stress, improving heartbeats, controlling high blood pressure, and staying physically active.
The significance of International Yoga Day lies in its role as a global movement promoting health, harmony, and unity through the ancient practice of yoga. The significance of World Yoga Day focuses on:
World Yoga Day is celebrated on the 21st of June given its the longest day of the year in the Northern Hemisphere. According to an official publication by The Government of India, the practice of yoga is believed to have started at the very dawn of civilization. The origin can be traced back to thousands of years even before the religious systems were born.
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We at the CK Birla Hospital, believe healthcare goes beyond medication; it involves mental peace, preventive care, and lifestyle wellness. Our experts strongly believe in the power of yoga as a complementary approach to modern healthcare. Whether it’s managing stress, supporting recovery, or promoting preventive wellness – yoga plays a valuable role.
According to a renowned gynaecologist at the CK Birla Hospital, Dr Astha Dayal – practising yoga helps improve hormonal balance, improves blood flow in the pelvic region, helps strengthen the pelvic musculature, and leads to better reproductive health.
From cardiologists to physiotherapists, mental health professionals to general physicians our team encourages incorporating yoga into your daily routine. Let’s honour the ancient practice of yoga, a symbol of harmony between mind, body, and spirit. This World Yoga Day, 2025 – embrace wellness, balance, and inner peace – because when we care for ourselves, we care for our world. #‘YogaForOneEarthOneHealth
Q1. When is International Yoga Day celebrated?
International Yoga Day is celebrated on 21st June every year.
Q2. Can anyone start yoga regardless of age or fitness level?
Yes, anyone can perform yoga regardless of age and fitness level.
Q3. Is yoga helpful for people with chronic pain or injuries?
Yes, yoga is very helpful for people with chronic pain or injuries.
Q4. How often should I practice yoga to see results?
According to experts, 3 to 5 sessions per week can lead to noticeable improvements like increased flexibility, strength, mental well-being, etc.
Q5. Can yoga help improve mental health?
Yes, yoga can significantly improve mental health.
Q6. Do hospitals offer yoga-based rehabilitation or wellness programs?
Yes, hospitals including the CK Birla Hospital offer yoga-based rehabilitation programs.