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बालों का झड़ना आज एक आम समस्या बन गई है। इसे घरेलू उपायों जैसे कि तेल से मालिश, आंवला, मेथी और संतुलित आहार से रोका जा सकता है। कमजोर बालों को मजबूत बनाने के लिए घरेलू उपायों में शामिल हैं:
हालाँकि, अगर झड़ना लगातार बना रहे, तो डॉक्टर से सलाह लेना जरूरी है। आइए इसके बारे में विस्तार से जानते हैं।
बालों की मजबूती के लिए स्वस्थ जीवनशैली अपनाना आवश्यक है। इसमें मुख्य रूप से शामिल हैं:
ऊपर दिए गए जीवनशैली अपनानें से न सिर्फ बाल मजबूत होंगे, बल्कि वे घने और काले भी होंगे।
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आजकल बालों का गिरना और कमजोर होना हर दूसरे व्यक्ति की परेशानी है। यह न सिर्फ आपकी खूबसूरती को प्रभावित करता है, बल्कि आत्मविश्वास भी कम करता है। इस ब्लॉग में नीचे हम जानेंगे इसके आसान उपायों के बारे में जिनकी मदद से आप अपने बालों को मजबूत बनाकर झड़ने से बचा सकते हैं।
और पढ़ें: फास्ट फूड (जंक फूड) खाने के नुकसान (junk food khaane ke nuksaan)
कमजोर और टूटते बाल न सिर्फ लुक को खराब करते हैं, बल्कि यह इस बात का संकेत भी हो सकते हैं कि आपके शरीर को सही पोषण नहीं मिल रहा है। अच्छी बात यह है कि कुछ आसान घरेलू उपाय अपनाकर आप बालों को फिर से मजबूत बना सकते हैं। इसके घरेलू उपायों में शामिल हैं:
नारियल तेल बालों के लिए बहुत फायदेमंद होता है। यह जड़ों को पोषण देता है और बालों को मजबूत बनाता है। हफ्ते में दो बार हल्के गर्म नारियल तेल से सिर की मालिश करें।
आंवला में विटामिन C होता है जो बालों की ग्रोथ में मदद करता है। आंवला पाउडर को दही या नारियल तेल में मिलाकर बालों में लगाएं। 30 मिनट बाद धो लें।
मेथी बालों की जड़ों को मजबूती देता है। इसे रातभर पानी में भिगो दें और सुबह पीसकर पेस्ट बनाएं। इस पेस्ट को स्कैल्प पर लगाकर 30 मिनट के बाद धो लें।
अंडा प्रोटीन से भरपूर होता है जो बालों को मजबूत बनाता है। एक अंडे में थोड़ा दही और शहद मिलाकर बालों में लगाएं और 20-30 मिनट बाद माइल्ड शैम्पू से धो लें।
एलोवेरा बालों को नमी देता है और टूटने से बचाता है। ताजा एलोवेरा जेल स्कैल्प पर लगाएं और 30 मिनट बाद धो लें।
बालों को अंदर से मजबूत बनाने के लिए प्रोटीन, आयरन (iron rich foods) और विटामिन्स से भरपूर खाना खाएं। हरी सब्जियां, दालें, अंडे और मेवे को अपनी डाइट में शामिल करें।
इन घरेलू उपायों को अपनी डाइट में शामिल करके आप बालों को फिर से मजबूत बना सकते हैं।
और पढ़ें: बच्चो के लिए हेल्दी डाइट चार (healthy diet chart for kids in hindi)
बालों की सेहत सिर्फ बाहरी देखभाल से नहीं, बल्कि आपकी जीवनशैली पर भी निर्भर करती है। अगर आप चाहते हैं कि आपके बाल मजबूत और घने रहें, तो नीचे दिए गए कुछ सरल लेकिन असरदार सुझाव अपनाएं:
प्रोटीन (प्रोटीन युक्त आहार लिस्ट: 15 हाई प्रोटीन फूड्स), आयरन, विटामिन A, C, D और E बालों के लिए बहुत जरूरी हैं। अपने खाने में हरी सब्जियां, दालें, अंडे, दूध, फल और मेवे शामिल करें। जंक फूड और बहुत ज्यादा मीठा खाने से बचें।
शरीर में पानी की कमी से बाल रूखे और कमजोर हो जाते हैं। दिनभर में कम से कम 7-8 गिलास पानी जरूर पीएं।
तनाव और चिंता बालों के झड़ने की बड़ी वजह है। योग, ध्यान और डीप ब्रीथिंग एक्सरसाइज से तनाव को कम किया जा सकता है।
रोजाना 7-8 घंटे की नींद लेना जरूरी है। सही नींद से शरीर और बालों को आराम व पोषण मिलता है।
बालों को बहुत ज्यादा गर्म पानी से न धोएं। माइल्ड शैम्पू और नैचुरल तेलों का इस्तेमाल करें। हफ्ते में 1-2 बार तेल मालिश जरूर करें।
बाहर जाते समय बालों को स्कार्फ या टोपी से ढकें। धूल-मिट्टी और प्रदूषण से बालों को नुकसान होता है।
अगर आप इन स्वस्थ आदतों को अपनाएंगे, तो न सिर्फ बालों की मजबूती बढ़ेगी, बल्कि उनकी प्राकृतिक चमक भी लौट आएगी।
और पढ़ें: ऑफिस में बैठे-बैठे फिट रहने के 10 टिप्स
घरेलू उपाय और सही जीवनशैली अपनाने के बाद भी अगर बाल झड़ने की समस्या बनी रहे, तो विशेषज्ञ से मिलना जरूरी है। नीचे कुछ संकेत दिए गए हैं जब आपको विशेषज्ञ से परामर्श करना चाहिए:
अगर रोज 100 से ज्यादा बाल झड़ रहे हैं और बालों की मात्रा तेजी से कम हो रही है।
अगर सिर पर गोल या पैचेज में बाल झड़ने लगें और खाली जगह साफ दिखने लगे।
यह इंफेक्शन या स्किन की बीमारी का संकेत हो सकता है।
अगर बालों का टेक्सचर अचानक बदल जाए और वे आसानी से टूटने लगें।
अगर परिवार में गंजेपन या बाल झड़ने की समस्या रही हो, तो जल्द विशेषज्ञ से सलाह लें।
अगर 2-3 महीने लगातार घरेलू उपाय करने के बाद भी कोई फायदा न दिखे।
समय पर विशेषज्ञ से मिलना बालों को बचा सकता है। वे जड़ों की जांच कर सही कारण और इलाज बता सकते हैं, जिससे बालों को फिर से स्वस्थ बनाया जा सकता है।
और पढ़े: ओट्स और दलिया में अंतर, फायदे और नुक्सान
क्या बाल पतले होने के बाद वापस उग सकते हैं?
हाँ, अगर जड़ें जीवित हों तो सही देखभाल और इलाज से बाल फिर से उग सकते हैं।
मुझे इन घरेलू उपायों का कितनी बार इस्तेमाल करना चाहिए?
सप्ताह में 1-2 बार घरेलू उपाय अपनाना पर्याप्त है, लेकिन नियमितता और धैर्य रखना जरूरी है।
क्या प्राकृतिक उपाय रासायनिक उपचारों से बेहतर हैं?
प्राकृतिक उपाय सुरक्षित होते हैं, लेकिन धीरे असर करते हैं। रासायनिक इलाज जल्दी असर करता है पर साइड इफेक्ट्स हो सकते हैं।
कौन से खाद्य पदार्थ बालों की जड़ों को मज़बूत बनाते हैं?
अंडा, दालें, हरी सब्ज़ियां, सूखे मेवे, बीज, मछली और दूध जैसे प्रोटीन युक्त आहार जड़ों को मजबूत करते हैं।
क्या तनाव वास्तव में बालों के झड़ने को प्रभावित करता है?
हाँ, लंबे समय तक तनाव रहने पर हार्मोन असंतुलन होता है, जिससे बाल तेजी से झड़ सकते हैं।
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High blood pressure (hypertension), also referred to as hypertension is a condition where the flow of blood pushing against the artery wall is consistently high. High blood pressure is also at times referred to as a silent killer, as the condition has no symptoms until it becomes severe.
High blood pressure is a significant health concern in India, the prevalence is estimated to be around 25-30%. Additionally, the prevalence is higher in urban areas compared to rural populations. According to the World Health Organization, 1 in 4 adults in India has hypertension.
Blood pressure is measured in millimetres of mercury (mm Hg). The definition of high blood pressure varies depending on the region. The below-mentioned blood pressure reading in India is considered high blood pressure:
In India, a number of 120-129/80 mmHg is considered pre-hypertension and readings between 120/90 mmHg or lower is considered normal.
High blood pressure can lead to several severe health problems including heart disease, stroke, kidney disease, vision issues, and more.
Did you know? Approximately 46% of adults have hypertension and are unaware they have it. (World Health Organization).
The amount of blood the heart pumps and how hard it is for the blood to move through the arteries determines the blood pressure. If the heart is pumping more blood and the arteries are narrow, it leads to high blood pressure. The exact cause of high blood pressure is not fully understood, but it is often linked to primary hypertension, lifestyle habits, and certain underlying health conditions.
Primary Hypertension: Primary hypertension is a condition where there is no identifiable cause of high blood pressure. Primary hypertension is also referred to as essential hypertension and grows gradually over time. Several contributing factors include ageing, plaque build-up in the arteries, chronic stress (link between stress & high blood pressure), etc.
Secondary Hypertension: Secondary hypertension results from underlying medical conditions or a specific cause. It appears suddenly and can spike blood pressure. Several conditions that can lead to secondary hypertension include thyroid problems, obstructive sleep apnea, kidney disease, blood vessel problems, cough & cold problems, etc.
Also Read: Diet Chart for Kidney Patients
Other factors that can cause high blood pressure include:
An unhealthy diet or diet high in salt/sodium can cause the body to retain water which increases blood volume & puts extra pressure on the blood vessels.
Excess body weight can put a load on the heart resulting in hormonal & metabolic changes in the body that may contribute to high blood pressure.
Persistent stress can cause the body to stay in a constant state of alert releasing hormones like adrenaline and cortisol resulting in temporary blood pressure spikes.
Other factors include lack of physical activity, excessive alcohol or smoking, certain medications, sleep deprivation, and more.
Read More: Why Indian Moms Age Faster — And How to Help Her Stay Healthy
Management of high blood pressure involves a combined approach involving lifestyle change and medication. A hypertension specialist or cardiologist specialises in the management of hypertension and recommends medication based on the blood pressure reading and the underlying condition.
Lowering blood pressure naturally is not quite common, but it is possible. Lifestyle changes like maintaining a healthy weight, eating a healthy diet, cutting down on salt (less than 1,500 mg/day), consuming potassium (3,500 – 5,000 mg/day), maintaining an active lifestyle, limiting alcohol, and more can help lower blood pressure naturally, particularly stage 1 hypertension.
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A hypertension specialist or cardiologist may recommend certain medications to lower blood pressure.
These medicines help reduce fluid and excess sodium from the body.
Angiotensin-converting enzyme inhibitors help block the production of the angiotensin II hormone and help avoid blood vessel narrowing.
Include calcium channel blockers, beta-blockers, angiotensin II receptor blockers, and more.
Also Read: How to Stay Cool, Healthy & Productive During Summer
Following a healthy diet is usually recommended by specialists to manage and lower high blood pressure. Also, certain foods can help manage and lower blood sugar naturally, especially when included as part of a balanced diet. Some of the foods to include in your everyday diet to manage hypertension include:
Leafy greens like spinach and Swiss chard are good sources of potassium (potassium rich foods) and magnesium which help keep blood pressure levels normal.
Nuts and seeds are high in nutrients, fibre, and arginine, which help relax blood vessels and result in managing high blood pressure.
Citrus fruits like orange, lemon, and grapefruit, are packed with vitamins, minerals, and plant compounds that help keep the heart healthy and reduce the risk of various heart diseases.
Fatty fish are a good source of omega-3 fats which are known to offer significant heart benefits. Additionally, consuming fatty fish may help reduce inflammation resulting in lower blood pressure.
Berries are a good source of antioxidants, adding them to the diet can increase the level of nitric oxide in the blood which helps control the production of molecules that restrict blood flow.
Also Read: Benefits & Side Effects of Muskmelon (Kharbuja)
There are certain foods that can raise the blood pressure levels in the body and should be avoided. Food to avoid or limit to manage blood pressure include:
Sodium is a major contributor to blood pressure spikes. Consuming excess salt affects the fluid balance in the body and makes the body retain more water increasing blood pressure.
Processed meats are high in saturated fat and salt, which are known to increase blood pressure and cholesterol.
Consuming excess sugar is linked to weight gain and insulin resistance resulting in raising blood pressure.
Excess alcohol consumption is not directly linked to spiking blood pressure but it can reduce the effectiveness of blood pressure medications.
Consuming excessive amounts of caffeine can also cause a temporary increase in blood pressure.
Also Read: Benefits & Side Effects of Jamun (Indian Blackberry)
Read More: Oral Rehydration Solutions (ORS) – The Ultimate Hydration Solution
Can high BP cause dizziness?
Yes, high blood pressure can cause dizziness.
Does high BP cause heart attacks?
Yes, high BP can lead to heart attack.
Can high BP cause nose bleeding?
High BP does not directly cause nose bleeding.
Can high BP cause paralysis?
Yes, high BP can cause paralysis.
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Apricots, also known as Armenian plums are flavorful fruit with unique & pleasant taste. They look like smaller versions of peaches and are extremely nutritious. Apricots are low in calories, high in fibre, additionally they contain vitamin A, vitamin C, vitamin E, potassium, lutein, beta-carotene and more. Apricots are widely consumed fresh and dried and are good for eye health, gut health, skin health, heart health, and more.
Apricots are grown in warm climates and the harvest season usually runs from May to June. The nutrition-rich fruit needs cold winters to flower properly and warm, dry summers to ripen. The fruit is scientifically called Prunus Armeniaca. Additionally, apricots are also referred to as Khubani, Albaricoque, Abricot, and more. In India, apricots are grown in Himalayan regions like Ladakh, Himachal Pradesh, Jammu and Kashmir, and Uttarakhand.
The stone fruit has impressive nutrient content and is known to be a native of China or Central Asia and has been cultivated for more than 4000 years. Additionally, dry apricots are more nutritious than fresh apricots in terms of certain nutrients.
Also Read: How to Stay Cool, Healthy & Productive During Summers
The table below showcases the nutritional composition of 80 gms of Apricot:
| Nutrient | Amount |
| Calories | 25 kcal |
| Protein (top high protein foods) | 0.7 g |
| Fibre | 1.8 g |
| Potassium | 216 mg |
| Carotenes | 324 mcg |
| Vitamin C | 5 mg |
| Fat | 0.1 g |
| Calcium | 10 mg |
Did you know? Apricots are 86% water and due to their tastiness apricots are cooked in different forms like snacks and salads.
Also Read: Ivy Gourd: Benefits & Side Effects
Apricots are widely consumed given their taste, though they are just not about taste, they have some real health benefits, making them a perfect healthy snack. Additionally, apricots are being used in Ayurvedic medicines to treat various conditions. Some of the major benefits of consuming apricots include:
The primary benefit of consuming apricots is that it provides the body with essential vitamins, minerals, and antioxidants. The skin of the fruit is high in fibre and nutrients, thus it should be eaten whole & unpeeled.
Eating apricots is also linked to better skin health. The fruit is high in antioxidants, vitamin C, and vitamin E, which protects the skin against sun damage, wrinkles, and other environmental pollutants. Additionally, vitamin C helps boost collagen production promoting skin health.
Apricots are high in fibre (high fibre rich foods you should eat) which helps regulate bowel movements and promote gut health. Apricots are also a good source of soluble fibre which also feeds the healthy gut bacteria boosting digestive health (tips for better digestive health)
The nutritional content, particularly vitamin A & vitamin C are known to strengthen the immune system and help the body fight infection.
Eating apricot is also linked to better eye health. The fruit is a good source of vitamin A (beta-carotene) which helps maintain good vision and prevent other eye issues.
Apricots are high in antioxidant content and help protect the liver from oxidative stress, protecting the liver from damage.
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Apricots are generally considered safe when consumed in moderation. However, there are possible side effects caused by overeating, including:
The correct way to eat apricots is in moderation. The nutrient rich fruit should ideally be consumed wholly without peeling them. Also, apricots can be enjoyed fresh, dried, or cooked. Adding apricots to your daily diet can prove to be beneficial to promote overall health and provide the body with essential nutrition.
Read More: Why Indian Moms Age Faster — And How to Help Her Stay Healthy
Does apricot increase weight?
When consumed in moderation apricots do not cause weight gain.
Is apricot seed edible?
No, apricot seeds, particularly the kernels within, are not considered safe to eat.
Are apricots good for diabetics?
Yes, apricots are good for diabetic patients, but moderation is the key.
Is apricot safe during pregnancy?
Yes, apricots are considered safe and healthy during pregnancy.
तेजी से वजन घटाने के लिए एक सही डाइट चार्ट जरूरी है। इसमें हल्का खाना, कम कैलोरी और ज्यादा पानी शामिल होता है। ताजा फल-सब्जियां खाएं। जंक फूड से बचें। समय पर खाना खाएं और नियमित एक्सरसाइज करें।
वजन कम करने के लिए सिर्फ डाइट ही नहीं, सही व्यायाम और योग भी जरूरी हैं। ये शरीर को एक्टिव रखते हैं, चर्बी घटाते हैं और फिटनेस बढ़ाते हैं। व्यायाम में ब्रिस्क वॉकिंग (तेज चलना), जॉगिंग या रनिंग करना, साइकलिंग करना, स्किपिंग (रस्सी कूदना), डांस या ज़ुम्बा करना, सीढ़ियां चढ़ना आदि। इतना ही नहीं, कुछ योगासन भी फायदेमंद साबित हो सकते हैं जैसे कि सूर्य नमस्कार, भुजंगासन, कपालभाति प्राणायाम, पवनमुक्तासन और त्रिकोणासन आदि।
आप घर बैठे कुछ घरेलू नुस्खों की मदद से भी वजन कम कर सकते हैं। इसमें नींबू-शहद वाला गर्म पानी पीना मेथी, अजवाइन और काली जीरी पाउडर को एक चम्मच गर्म पानी के साथ लेना, दालचीनी का पानी पीना, सौंफ का पानी पीना, भोजन के बाद 1 चम्मच त्रिफला चूर्ण गुनगुने पानी के साथ रात में सोने से पहले लेना, हर 2 घंटे में थोड़ा-थोड़ा खाना, तांबे के बर्तन में रखा पानी पीना आदि।
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वजन घटाना इसलिए जरूरी है क्योंकि ज्यादा वजन कई बीमारियों का कारण बन सकता है। यह हार्ट प्रॉब्लम, डायबिटीज, हाई बीपी (High Blood pressure) और जोड़ों में दर्द (Joint Pain in hindi) जैसी समस्याएं बढ़ाता है। सही वजन से शरीर फिट रहता है और एनर्जी बनी रहती है। साथ ही आत्मविश्वास भी बढ़ता है।
और पढ़े : ऑफिस में बैठे-बैठे फिट रहने के 10 टिप्स
वजन घटाने के लिए एक आसान और संतुलित डाइट चार्ट जरूरी है, जो निम्न हो सकता है:
साथ में रोजाना 30-45 मिनट वॉक या योग करें। पानी खूब पिएं और नींद पूरी लें।
और पढ़े : फटी हुई एड़ियों का घरेलु इलाज
मोटापे से बचने के लिए सही खाना और खाने का सही तरीका बहुत जरूरी है। नीचे कुछ आसान टिप्स दिए गए हैं:
सही आदतें अपनाकर मोटापे से बचा जा सकता है (weight management tips from experts) और सेहतमंद जीवन जिया जा सकता है।
और पढ़े : गैस की वजह से पेट फूलने के घरेलू उपचार क्या हैं
इन चीजों से दूरी बनाकर और हेल्दी विकल्प चुनकर मोटापे से बचा जा सकता है।
ये भी पढ़े: जानिए ओरल रिहाइड्रेशन सॉल्यूशन (ओआरएस) क्या है और इसके क्या फायदे हैं ?
वजन कम करने के लिए सिर्फ डाइट ही नहीं, सही व्यायाम और योग भी जरूरी हैं। ये शरीर को एक्टिव रखते हैं, चर्बी घटाते हैं और फिटनेस (Fitness) बढ़ाते हैं।
डाइट, व्यायाम और योग – ये तीनों मिलकर ही वजन को सही तरीके से घटाते हैं। हर दिन थोड़ी-थोड़ी प्रैक्टिस करें।
और पढ़े : लो बीपी (लो ब्लड प्रेशर) : लक्षण, कारण और उपचार
यहां कुछ अचूक घरेलू उपाय दिए गए हैं जो वजन घटाने में कारगर साबित हो सकते हैं – ये टिप्स आसान हैं, देसी हैं और बिना साइड इफेक्ट के असर दिखाते हैं:
ये उपाय नेचुरल हैं और धीरे-धीरे असर दिखाते हैं। इन्हें नियमित रूप से अपनाएं और धैर्य रखें। साथ में हल्का खाना और थोड़ी-सी फिजिकल एक्टिविटी जरूर रखें।
और पढ़े: चेहरे पर पिंपल्स हटाने के नुस्खे
यहाँ कुछ तेजी से वजन घटाने के लिए असरदार डिटॉक्स ड्रिंक दिए गए हैं। ये शरीर से टॉक्सिन्स निकालते हैं, मेटाबॉलिज्म बढ़ाते हैं और चर्बी घटाने में मदद करते हैं:
1 गिलास गुनगुने पानी में 1 नींबू का रस और थोड़ा शहद मिलाएं और सुबह खाली पेट पीएं। यह पेट की चर्बी घटती है, पाचन सुधरता है।
पानी में 5-6 खीरे के टुकड़े, 1 नींबू के स्लाइस और कुछ पुदीने की पत्तियां डालें। रातभर फ्रिज में रखें और दिनभर थोड़ी-थोड़ी मात्रा में लें। बॉडी हाइड्रेट और डिटॉक्स होती है।
1 गिलास पानी में 1 चम्मच धनिया के बीज रातभर भिगो दें, सुबह उबालकर छान लें और खाली पेट पीएं। यह सूजन और पानी की कमी से होने वाला वजन कम करता है।
1 चम्मच अजवाइन को रातभर पानी में भिगोकर सुबह उबालें और छानकर पिएं। पेट की चर्बी कम करता है और पाचन सुधारता है।
रातभर 1 चम्मच मेथी भिगो दें। सुबह पानी छानकर खाली पेट पिएं। मेटाबॉलिज्म को बढ़ाता है और भूख को कंट्रोल करता है।
इन डिटॉक्स ड्रिंक को रोज अपनी दिनचर्या में शामिल करें। साथ में हल्का खाना और थोड़ी एक्सरसाइज भी करें, ताकि असर जल्दी दिखे। अगर चाहें तो मैं आपको एक 3-दिन का डिटॉक्स प्लान भी बना सकता हूँ।
सुबह नींबू पानी, फिर हल्का नाश्ता जैसे ओट्स/उपमा। दोपहर में कम तेल वाली सब्जी, दाल और रोटी। शाम को फल या ड्राई फ्रूट्स। रात को हल्का खाना जैसे सूप या सलाद लें।
दिन की शुरुआत डिटॉक्स ड्रिंक से करें। नाश्ते में हाई-फाइबर फूड लें। दोपहर में सब्जी, ब्राउन राइस या रोटी। शाम को ग्रीन टी और फल। रात को लो-कैलोरी डिनर लें। नियमित एक्सरसाइज भी जरूरी है।
सात दिन के लिए डिटॉक्स डाइट लें। सुबह गुनगुना नींबू पानी, नाश्ते में फल। दोपहर में उबली सब्जियां और सूप। दिनभर पानी पिएं। नमक, शक्कर और तली चीजें बिल्कुल बंद करें। वॉक जरूर करें।
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Ivy gourd is a vegetable packed with essential nutrients vital for maintaining overall health. The vegetable offers a good source of vitamin A, vitamin C, calcium, iron, potassium and more. Additionally, ivy gourd is consumed widely as it helps support digestion, boosts immunity, helps fight infections (as its high in antibacterial & antifungal properties), regulates blood pressure, aids in weight loss (as it promotes fullness), etc.
Ivy gourd is also referred to as Kundru, Tindora, Tendli, Dondakaya, Kovai, Little Gourd, Scarlet Gourd, and more. The vegetable is widely consumed in various cuisines across India and Asian countries. Ivy ground, scientific name Coccinia grandis, is a tropical vine belonging to the cucumber family. The vegetable is oval-shaped with a size like a small cucumber while the leaves are heart-shaped and bright green in colour. The vegetable is consumed as curries, salads, soups, pickles and more. Ivy gourd is native to tropical Asia and is known to be used by Ayurvedic practitioners and traditional Thai healers as a natural remedy.
Also Read: Healthy Diet Chart for High Blood Pressure Patients
Ivy gourd is known for its high-nutritional content, the fruit of ivy gourd is used in preparing traditional medicines for several diseases and infections. Additionally, the leaves of the plant are used for treating fever, bronchitis, jaundice, and osteoarthritis.
The vegetable is consumed as it helps regulate blood sugar, supports digestive health, has inflammatory properties, supports weight management & more.
The table below showcases the nutritional composition of 100 gms of Ivy Gourd:
| Nutrient | Amount |
| Calories | 18 kcal |
| Carbohydrate | 3.2 g |
| Fat | 0.1 g |
| Dietary Fibre | 1.4 g |
| Vitamin C | 1.56% |
| Iron | 17.50% |
| Potassium | 0.0064 |
| Calcium | 0.04 |
Also Read: Diet Chart for Diabetic Patient
Ivy gourd – a low- calories, high-benefit veggie is known to have numerous health benefits, especially for diabetic patients. The plant’s fruit, leaves, and even roots are used as a natural remedy. The benefits of consuming Ivy gourd include:
Ivy gourd is widely consumed as it is known to control blood sugar level. It contains compounds that help regulate blood sugar, improve glucose mechanism, and insulin sensitivity.
The vegetable is high in dietary fibre and low in calories, making it a perfect choice for individuals looking to lose weight by promoting a feeling of fullness while keeping the calories intake low.
Adding Ivy gourd to the diet promotes regular bowel movements and prevents constipation given its high content of dietary fibre. Additionally, fibre acts as a probiotic and helps promote healthy bacteria.
Consuming Ivy gourd is also linked to boosting immunity as the vegetable is high in vitamin C which helps promote white blood cells and enhances the body’s ability to fight infections.
Ivy gourd is packed with antioxidant and beta-carotene properties. These nutrients are known to suppress the growth of tumour cells and help prevent cancer.
The vegetable is a good source of potassium, the mineral essential for optimal heart health, as it helps regulate blood flow and prevent heart diseases.
Ivy gourd has anti-inflammatory properties, which helps manage inflammatory conditions.
Ivy gourd is high in nutrients like saponin, alkaloids, steroids, flavonoids and glycosides which helps protect from allergic conditions.
Consuming Ivy gourd is usually considered safe, though some individuals may experience side effects like:
The key lies in consuming the nutrient-rich vegetable in moderation. Additionally, the vegetable can also be enjoyed as curry, salad, pickles, soups, etc. Adding Ivy gourd to your daily diet can prove to be beneficial to promote overall health and manage conditions like diabetes effectively.
Read More: Benefits & Side Effects of Muskmelon (Kharbuja)
Does ivy gourd reduce memory?
No, there is no evidence suggesting that consuming Ivy gourd reduces memory.
Consuming Ivy gourd is safe during pregnancy?
There is not much research regarding consuming Ivy gourd during pregnancy.
Summer – the word once used to be synonymous with vacations, ice cream, and never-ending fun. As a child, it was a time of joy, but with time, the season appears to be less of a vacation and more of a routine – blistering heat and a jam-packed schedule without the magic it once held.
Though there’s good in it – a reminder to take things easy, drink plenty of water, look after your health, and find small bits of happiness in amongst the heat. Summer might’ve changed, but it still possesses its own kind of sunshine.
Summers in India typically last 3 – 4 months, and let’s be honest, Indian summers are brutal. The mercury’s rising, the ACs are groaning, and stepping out at noon feels like entering a furnace. But while most of us focus on sunscreen and staying hydrated (important, yes), we often miss the deeper health risks that come with long-term exposure to extreme heat.
Temperatures soar easily above 40°C, especially in northern and central India. The heat isn’t just causing discomfort, it can impact health significantly, leading to conditions like dehydration, fatigue, heatstroke, digestive issues, and more. But with the right care, summers can also be a time for rejuvenation. This summer, think beyond the basics.
Here are 8 proven strategies to stay cool, healthy & productive and beat the heat smartly, especially if you’re juggling a desk job, deadlines, and daily commutes.
Also Read: Dragon Fruit: Benefits, Right Way to eat and who should avoid
To effectively manage stress during summer, prioritizing self-care is the key. While most of the summer health tips focus on hydration and heat-related illness, mental well-being takes a back seat. Intense heat, disrupted routine, and social fatigue can take a toll on emotional balance. High temperatures reduce deep sleep phases like REM, making us feel tired and unfocused the next day. This can directly spike cortisol (stress hormone) levels. This leads to irritability, lack of focus, and anxiety. Here’s how to care for your mental well-being.
Practice meditation or take a 10-minute mindfulness break in a cool room at home or at your office as it can help induce a state of deep relaxation, lower blood pressure, and ease stress.
Intense heat can directly or indirectly contribute to irritability which can hamper productivity resulting in stress. Doing deep breathing exercises can help quickly and effectively lower stress and lead to calmness.
During the summers, the mornings are cooler. Wake up early to tackle the most demanding tasks before the heat sets in. Additionally, schedule the less demanding tasks for the afternoon. Following this helps the effective completion of tasks while avoiding exposure to the scorching heat.
Building a summer skin care routine is quite essential, as summers are unforgivable for the skin – sun exposure, pollution, humidity can all contribute to tanning, breakouts, clogged pores and more. Here’s how to build a summer skin care routine:
Keeping the skin hydrated is crucial. Using a lightweight toner, rose water, and cucumber toner works great and provides the skin adequate hydration. Hydrating serums also help keep the skin plump without the feeling of heaviness.
Selecting the skin care product like sunscreen, serum, moisturizers, based on the skin type is essential. Choose products that are gentle for the skin and don’t clog pores.
What we eat during summers plays a major role in how the body reacts to heat, fatigue, and dehydration. Energy-boosting food has a direct impact on staying cool, healthy, and productive during the summer. Some of the foods to incorporate into your daily diet during summer are:
During summers digestion slows down, thus the focus is on eating lighter meals that provide the body with essential nutrition. Adding lean proteins help repair tissues, support metabolism, and provide a feeling of fullness. Lean proteins to eat during summer include, green gram, fish, low fat yoghurts, tofu, nuts, seeds, and more.
Healthy fats are directly related to healthy functioning of various parts of the body like brain function, hormone balance, skin glow, and more. Eating foods high in healthy fats support hydration and energy. Some of the foods to eat during summer with the right kind of healthy fats include avocado, seeds, cold pressed oils, fatty fish, and more.
Healthy snacks help fuel the body between meals. Snacking options in the summer should be light on the stomach, hydrating, and nourishing. Some of the best snacking options include:
Summers are just not about heat; they are also about delicious fruits that offer numerous health benefits. Fruits like watermelon, muskmelon, berries, and papaya help keep the body hydrated and are rich in vitamins and antioxidants.
Vegetables are a vital part of a balanced diet, especially in hot Indian summers. Summers are the season of cucumbers, bottle gourd, spinach, carrot, and more. Adding these to everyday diet in summer provides hydration, fibre, and antioxidants to cope with heat, fatigue, and digestive issues.
We all have heard that drinking water is very crucial in summers, and yes, it is, but when we sweat, it is just not water that drains. Did you know excessive sweating drains electrolytes like sodium and potassium? The best ways to maintain hydration during the summer include:
Add water infused recipes to your summer diet, as these are light, flavorful, and packed with natural detox benefits. Eg. Cucumber, mint, and lemon mix or watermelon and basil recipes, and more are classic coolers, promote digestive health, and are great for immunity.
Herbal iced teas are caffeine free drinks that are high in antioxidants. Chamomile & mint iced tea, green tea with lemon & mint, are some of the common herbal iced teas known for their cooling benefits, digestion support, and immunity.
Smoothies are another cooling beverage with delicious taste. Some of the natural smoothies to have during summers include pineapple, papaya & mint smoothie, watermelon, strawberry & basil smoothie, etc. Smoothies are great for hydration, are vitamin rich, and support digestion.
Also Read: Health Benefits of Chia Seeds
Staying physically active in summer is crucial as it improves energy, mood, and overall health. Though deciding the exercising time during summer is essential.
Outdoor exercise should be preferred in the early morning when the sun is softer, the air is fresh, and the body is well rested. Outdoor exercise for early summer mornings may include walking, jogging, yoga, or cycling.
Group classes and sports can be motivating and fun. Sports activities like swimming, pilates, group walks, zumba classes, etc, make exercising fun and energizing even in warmer months.
Summers can drain energy and affect focus, resulting in productivity challenges. Some of the ways to create a productive environment during the summer include:
Choose a cool, well-ventilated spot with good airflow. Use light curtains and blinds to reduce heat and glare, also avoid sitting in places with direct sunlight.
Add indoor plants like money plant, lilies, and aloe vera as they purify the air and create a calming vibe.
Also Read: Healthy Diet Chart for High Blood Pressure Patients
Summers makes us all want to retreat indoors to escape the heat. And we’re all aware that building a good social life is as important as physical wellness. It helps boost mood, lower stress, and keeps us mentally energized. Certain ways to foster social connections during the summer include:
Engaging in group activities during the summer is a good way to stay active, have fun while keeping the body energized, and be socially active. Group activities to engage in include yoga, swimming, walking, art & craft, book clubs, summer potlucks, and more.
Remember: Heat isn’t just a weather update, it’s a health risk, especially in urban India. Preventive care isn’t just for monsoons and winters – it starts now. Be mindful, act early, and help those around you stay safe too. Stay cool. Stay kind. Stay healthy.
Table of Contents Breastfeeding is also known as nursing. It includes feeding your infant breast milk directly from the breast. Breastfeeding is highly encouraged by maternal care experts worldwide for its health benefits. Every baby has unique feeding requirements. You can identify if your baby is hungry through the following signs. Your baby may need breastmilk if he/she: Breastfeeding and breast milk have a wide range of health benefits. It is greatly beneficial for both the mother and her baby. Common breastfeeding benefits include: During first breastfeeding after birth, your body produces thick, yellow-coloured milk called the colostrum. Colostrum has additional health benefits and is considered the ideal first milk. It assists your newborn to develop his/her digestive tract fully and prepare to digest breastmilk. Your body begins to transition from colostrum to mature milk in about 10-15 days. Breastmilk is sufficient for your baby’s nutritional needs as it has all kinds of vitamins and proteins required for the growth of your baby. As you nurse your baby, your body grows accustomed and begins to produce more milk to help meet your infant’s feeding needs. Your infant may require feeding every 2-3 hours. You should exclusively breastfeed your baby till 6 months. Post this, you can begin to opt for formula milk, semi-solid foods and others. The ideal breastfeeding position is the one in which you and your baby are completely relaxed and comfortable. Some common breastfeeding positions that you may try include: Here are some breastfeeding tips to help you prepare: You should at least breastfeed your baby up to 6 months and until 2 years or longer. You should not ignore the pain experienced during breastfeeding. You should not give any jaggery or honey to your newborn. Fenugreek seeds, oat milk, fennel seeds, lean meat and garlic help in increasing breast milk.Things you need to know
Benefits of Breastfeeding
First Breastfeeding after Birth
Is Breastmilk Enough?
Breastfeeding Positions
Breastfeeding Tips for New Moms
FAQs
Did you know? Muskmelon is 90% water – making it the perfect summer fruit for hydration. Muskmelon, also commonly referred to as ‘Kharbuja’, the Hindi name of muskmelon, is a type of melon belonging to the Cucurbitaceae family.
In Ayurveda, it is called ‘Madhuphala’, a fruit known to cool the body and aid digestion. The fruit is high in vitamins, minerals, and antioxidants. Additionally, muskmelon seeds are also edible and are rich in protein, fibre, and omega-3.
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Muskmelon, the scientific name ‘Cucumis melo var’ is a sweet and refreshing fruit that is usually grown in a warm climate with plenty of exposure to sun. Muskmelon is a popular summer fruit globally known to be a powerhouse of nutrients. Muskmelon goes by various names across region, culture, and languages including, Kharmuj, Kharabuja, Chibuda, Kakadi, Kharbuja, Kharbuj, Sweet melon, Melon, Turbuch, Teti, Chibdu, Shakarateli, Tarbucha, Khurbuza, Sakkarteli, Kachra, Patkira, Phut, Tuti, Kakni, and more.
Muskmelon is a summer fruit that grows best in hot, sunny months known to have several benefits like supporting immunity function, aids in digestion, good for hair & skin, supports heart health, reduces inflammation, and more. Muskmelon sowing season in India is around late February to April and the harvest time is between April to June.
Also Read: Custard Apple: Benefits & Nutritional Value
Muskmelon – the refreshing superfruit is known for its cooling effect & reducing body heat. The fruit is packed with essential vitamins, minerals, and antioxidants making it an excellent choice for staying hydrated, supporting immunity, and promoting overall well-being. Several health benefits of consuming muskmelon include:
Also Read: Corns & Calluses : Causes, Symptoms & Treatments
Muskmelon has numerous health benefits, thanks to its nutritional content. The fruit is surprisingly high in nutritional benefits despite being light and low in calories. Some of the nutritional content of muskmelon includes:
Additionally, muskmelon being sweet it’s low in sugar and fat, making it a perfect nutrient dense fruit.
Also Read: Why Indian Moms Age Faster — And How to Help Her Stay Healthy
The table below showcases the nutritional composition of 100 gms of muskmelon:
| Nutrient | Amount |
| Energy | 34 kcal |
| Water | 90% |
| Protein | 0.85 gms |
| Vitamin C | 36.7 mg |
| Vitamin A | 3382 IU |
| Calcium | 9 mg |
| Iron | 0.2 mg |
| Magnesium | 12 mg |
| Potassium | 267 mg |
| Fibre | 0.9 g |
Also Read: Ivy Gourd: Benefits & Side Effects
Consuming muskmelon in moderation is generally considered safe. However, there are possible side effects caused by overeating, including:
Read More: Dark Circles: Discover The Secrets to Brighter Eyes
Is muskmelon good for pregnancy?
Yes, muskmelon/kharbuja is a very healthy and safe fruit to eat during pregnancy.
Is muskmelon good for weight loss?
Yes, muskmelon helps with weight loss due to its low-calorie and high water content.
Can diabetic patients eat muskmelon?
Yes, diabetic patients can eat muskmelon in moderation.
Is muskmelon good for kidney patients?
Yes, consuming muskmelon is beneficial for patients with kidney issues given its high water content.
Before understanding and getting into the detailing of how one can detect early stage breast cancer we need to understand what breast cancer is. Knowing your breast and being able to differentiate between what’s normal and what’s not is very important. The look and feel of your breast are what will allow you to know the difference and the signs and symptoms of breast cancer can actually help in early breast cancer diagnosis.
Dr. Rohan Khandelwal shares his opinion and suggests how one can detect breast cancer at the early stages.
Women in the hustle and bustle of everyday life get so involved in their family’s health that they keep on ignoring their own health which can surely lead to severe health problems someday. That is why doctors suggest every woman visit and get herself tested every 6 months to 1 year. The test done for the detection of breast cancer is a mammography test.
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We have all heard the quote “Prevention is better than cure” so it is better to detect and treat something at an early stage so that severe damage and harm can be avoided. If Breast cancer is detected at an early stage there are 97-100% chances of cure or treatment but if it is spread and not treated on time it starts to spread to the lymph nodes of the armpits from where it may start to spread to other parts of the body as well. Once spread to other parts of the body, controlling and treating breast cancer becomes very difficult.
Simply put, early detection is the key to treating and curing breast cancer. Experts suggest and encourage women to really know their bodies. A woman can only know her body better than anyone else and that is why as mentioned above regular screenings and checkups are essential.
Knowing the signs and symptoms of breast cancer can actually help women detect and self-diagnose if they have breast cancer and allow them to seek immediate help from the experts. Therefore, below are some of the important and common symptoms that should be reported to a specialist immediately.
A lump in the breast is one of the most common signs of breast cancer and this can easily be self-diagnosed. The women should be able to touch, feel and understand the lump if any. A breast lump is a painless, hard and irregular shape lump.
There might be changes in the skin cells of the breast which may lead to pain in the breast. Slight tenderness and discomfort might be felt in the breast. The lump is usually found to be painless but the feeling of pain and discomfort should be ignored and one should get tested.
Breast cancer may cause the entire breast to enlarge/swell. This swelling may alter the appearance of your breasts. Even though it is possible for both breasts to be of different sizes, in the case of breast cancer, the swelling may be such that the disparity in each breast would be different from usual.
Breast cancer may cause the skin to change its colour. The breast may start to look bruised or discoloured. The breast skin may appear purple or reddish.
Skin tethering or dimpling means when the cancer cells lead to fluid buildup in the breast. This fluid causes swelling as well as the tethering /dimpling of the breast skin. The dimpling skin of the breast can be a sign of inflammatory breast cancer also called an aggressive type of breast cancer.
A breast cancer patient might observe thin or thick discharge from the nipples which may vary in colour, it may be clear, milky, green, red or even yellow. It is common and mandatory for breastfeeding mothers to see milky discharge but should seek medical assistance if any change in the milk is observed.
Breast cancer is a kind of cancer that develops in the tissues of the breast. It triggers when cells of the breast mutate and start to develop uncontrollably in the ducts and lobules or milk glands of the breast.
It can even travel to the lymph nodes of the armpits from where it can spread to other parts of the body. Although Breast cancer is found mostly in women, it can rarely occur in men, too.
Breast Cancer is the most common cancer among women in India and the world. In India, the incidence rate is rising, especially among urban women. The age of breast cancer is also coming down as it is increasingly affecting younger women. One main reason for the increased incidence rate is late detection.
Any of the above mentioned symptoms can be indicative of breast cancer. But the presence of any of these symptoms doesn’t necessarily mean that one has breast cancer.
It is also essential to note that not all lumps are cancerous. The majority of the breast lumps are benign. But some kind of benign lumps can raise the risk of breast cancer.
In case of any change or lump, that was not there before, it becomes critical that it be checked by the doctor to verify whether it is benign or cancerous and if it can affect any future cancer risk or not.
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The early detection of breast cancer is key to the successful control of the disease. Although there is no sure solution for the prevention of breast cancer, early detection can result in a good outcome.
Early detection is important as treatment options are more, if detected early and not only do chances of survival increase, the chances to preserve the breast are also higher.
Most breast cancers are detected on screening mammograms, which can find cancers at an early stage, mostly even before the appearance of any symptom or any kind of a lump.
Early detection is the major input in the treatment of breast cancers. There are many steps that can be taken to early detection of breast cancer when it is most curable. The most common tests to detect breast cancer are:
It is a very good preventive measure to know about the appearance and the feeling of the breasts so that any visible lump or changes can be noticed.
It is Consult your doctor to learn the best way of performing a breast exam. While there is no proof that it decreases mortality from breast cancer.
But it is recommended that every woman must be aware of the regular feel and look of her breasts.
It is recommended that one does the self-examination at least once every month, immediately after the monthly period.
A clinical breast examination is performed by a Doctor or another health professional who is trained to recognize any abnormality.
Usually, it is a gynecologist or a family physician who performs the breast exam. This is a physical exam in which your doctor or the healthcare professional using the finger pads palpates the breast, armpits, and collarbone to detect any warning signs.
For better treatment options, it is very essential to get diagnosed as soon as possible. For this, it becomes very important to report the doctor in case of any changes.
Some screening recommendations for the women at average risk advised by the American Cancer Society are:
This is one of the most important screening tests doctors perform for diagnosing breast cancer. This test is an X-ray of the breast area. A mammography test is an advanced test that can detect breast cancer up to 2 years before the tumour could be felt by the patient and doctor.
Informed decision at the right age: Women should consult with their health experts to discuss when the right age and right time is to start the screenings. Breast screenings are very beneficial as they can help detect the problem way before.
Men, like women, can be affected by breast cancer. In addition, different leading organisations have varying recommendations for when and how often people should be checked. It’s critical to discuss with your doctor about your risk and their screening recommendations.
The choice is up to you and the doctor.
Through the mammogram, the breast lumps can be detected up to 2 years before the presence of any visible symptom. Many women do not undergo any mammogram until the age of 40.
But it can be undertaken at a younger age in the case of high-risk women. A mammogram is like an Xray in which breast tissue is imaged using small radiation.
Several tests help to verify if a lump may be cancerous because non- cancerous lumps have different physical features. This difference is confirmed only by imaging tests like mammograms and ultrasounds. Only a doctor can advise when and how these tests should be done.
This is most recommended in the case of women have dense breasts. In such cases, mammograms are not very effective. It is also recommended if you are at high risk and MRI can’t be done. Or in case of pregnancy because exposure to radiation during a mammogram is not recommended.
By the means of this test, different images of the breast are combined into one to generate a single detailed image. Often, it is used after the diagnosis to know about the extension of cancer.
This can be combined with a mammogram in case of;
The only accurate method through which your Doctor can confirm breast cancer is a surgical breast biopsy. In this test, the oncologist uses a specialized needle under Xray guidance to take a sample of cells from the affected area. These cells are then tested in the laboratory to determine whether they are cancerous or not.
After being diagnosed with breast cancer it becomes very necessary for the doctor to know about the type and stage of cancer. Once the type and stage are determined, the oncologist can decide the best mode of treatment.
If you’re seeking a breast cancer diagnosis, our expert Breast Cancer doctors at The Breast Centre can help detect the disease at an early stage.
Q1. Can breast cancer be cured if detected early?
Early detection and treatment can help prevent breast cancer from advancing and may also help in curing and removing breast cancer from its roots.
Q2. Does a blood test show cancer?
Samples collected during a blood test may show cancer cells if any. This may help in the early diagnosis and treatment of breast cancer.
