Health News

As temperatures drop and days become shorter, winter can take a toll on both physical and mental health. Lower sunlight exposure, cold winds, and reduced activity often lead to low energy, frequent infections, dry skin, and weight gain. With a few mindful habits, you can stay fit, warm, and energised throughout the season. How Winter Impacts Your Health Winter affects the body in multiple ways. Cold weather and low humidity can trigger colds, coughs, flu, joint stiffness, and skin dryness. Reduced sunlight may lower vitamin D levels, contributing to fatigue and low mood. Staying indoors more often can also reduce physical activity and increase unhealthy eating habits. The good news is that small, consistent lifestyle changes can significantly improve immunity, energy, and overall well-being. Top Winter Health Tips to Stay Fit and Strong 1. Eat a Balanced, Seasonal DietFocus on fresh, home-cooked meals with fruits, vegetables, whole grains, and proteins. Vitamin C-rich foods like oranges and amla and warming spices such as ginger, turmeric, and cinnamon help strengthen immunity and digestion. 2. Stay Properly HydratedHydration is just as important in winter. Drink water regularly and include herbal teas, warm lemon water, or soups to support metabolism and skin health. 3. Keep Moving Every DayRegular exercise improves circulation, immunity, and mental health. If outdoor workouts are difficult, try indoor yoga, stretching, or strength exercises. Even a 30-minute walk makes a difference. 4. Prioritise Quality SleepAim for 7-8 hours of sleep each night. Good sleep supports immunity, hormone balance, and energy levels. Maintain a consistent sleep routine. 5. Dress Warmly, Not ExcessivelyLayering helps regulate body temperature. Avoid overheating indoors, as it can cause dryness and discomfort. Ensure good ventilation to maintain air quality. 6. Care for Skin and HairCold air can dry out skin and hair. Use natural oils and moisturisers, avoid very hot showers, and choose mild shampoos to maintain hydration. 7. Strengthen Immunity NaturallyInclude garlic, ginger, turmeric, nuts, leafy greens, and citrus fruits in your diet. These provide essential vitamins and antioxidants that protect against infections. 8. Support Mental Well-beingWinter blues are common. Spend time in daylight, practise meditation or breathing exercises, and stay socially connected to maintain emotional balance. 9. Avoid Excess Comfort EatingCravings increase in winter, but overeating can cause s sluggishness. Practise portion control and choose healthier warm foods like soups, roasted snacks, and baked dishes. 10. Go for Preventive Health Check-upsCold weather can worsen existing conditions like blood pressure issues, cholesterol, or arthritis. Regular check-ups help detect and manage problems early. Disclaimer:This content is intended for general informational purposes only and should not be considered medical advice. Health needs vary by individual. Please consult a qualified healthcare professional or doctor before making significant lifestyle or health-related changes, especially if you have existing medical conditions. 

Walking and running are both effective forms of cardiovascular exercise, and neither is universally better than the other. The right choice depends on your fitness level, health goals, mobility, and personal preference. Health Benefits of Walking and Running Both activities: – Improve heart health– Support weight management– Boost mood and mental well-being– Reduce the risk of chronic diseases– Increase overall stamina and longevity Even short sessions can be beneficial. Studies show that as little as 10 minutes of moderate exercise can improve mood and reduce stress. Walking: Best for Sustainability and Low Impact Walking is a low-impact exercise, making it ideal if you: – Are new to fitness– Have joint pain or mobility concerns– Prefer a gentler, sustainable routine Brisk or power walking can significantly raise heart rate and burn calories, especially when combined with incline walking or interval pacing. Running: Best for Faster Results Running is a high-impact, high-intensity workout that: – Burns more calories in less time– Helps with faster weight loss– Improves cardiovascular endurance– Targets belly fat more effectively However, it carries a higher risk of overuse injuries if not done carefully. Walking vs Running for Weight Loss – Running burns roughly double the calories compared to walking the same distance.– Power walking or incline walking can match running’s calorie burn but usually requires more time.– High-intensity running may also reduce appetite and continue burning calories after exercise due to the afterburn effect. Risks to Consider – Running may increase the risk of injuries like shin splints, plantar fasciitis, or stress fractures– Walking offers similar benefits with lower injury risk– Cross-training and gradual progression help reduce injury risk for runners Which Should You Choose? Choose walking if you value consistency, joint safety, and long-term adherence.Choose running if your goal is faster calorie burn, improved endurance, and time efficiency. The best exercise is one you can do regularly and enjoy. Disclaimer:This content is for general informational purposes only and does not substitute medical or fitness advice. Always consult a qualified healthcare professional before starting or changiging an exercise routine, especially if you have existing medical conditions or injuries.

Carrots are crunchy, mildly sweet, and easy to add to daily meals. But many people trying to lose weight wonder if carrots are actually helpful or if their natural sugar can slow progress. The simple answer is yes, carrots can support weight loss, when eaten in moderation and as part of a balanced diet. Why Carrots Can Help With Weight Loss – Low in calories: Around 25-35 calories per 100 g, making them a light snack.– High in fiber: Fiber helps you feel full longer, reducing overeating.– High water content: Keeps you hydrated and supports digestion.– Steady blood sugar response: Fiber slows sugar absorption and helps prevent cravings. However, no single food causes weight loss on its own. Carrots work best when combined with overall healthy eating and regular activity. Are Carrots High in Sugar? No. Carrots contain natural sugars (about 3-5 g per 100 g), which is low compared to many fruits. Their fiber content prevents sharp blood sugar spikes, especially when eaten whole. Tip: Whole carrots are better than carrot juice. Juicing removes fiber and can raise blood sugar quickly. Best Ways to Eat Carrots for Weight Loss – Eat them raw as a snack– Add grated carrots to salads– Use them in sabzi, soups, or stir-fries– Pair with protein or healthy fats for better satiety Avoid eating very large quantities daily or relying on carrots alone. Things to Keep in Mind – Overeating carrots may increase sugar intake– Excess consumption can cause carotenemia (temporary yellow-orange skin tone)– Cooked carrots have a slightly higher glycemic index, but are still healthy How Many Carrots Should You Eat? There is no fixed rule, but 1-2 servings a day (raw or cooked) is generally safe and beneficial. Portion size should depend on your overall diet and health goals. Disclaimer:This content is for general informational purposes only and does not replace professional medical or nutritional advice. Individual dietary needs may vary. Always consult a qualified doctor or registered dietitian before making significant changes to your diet, especially if you have medical conditions.

Night-time crying is common in babies and can be exhausting for parents. Even after feeding, changing, and comforting, some babies continue to cry. Understanding the most common reasons can make it easier to soothe your baby and help everyone get better sleep. Why Babies Cry at Night Babies often cry at night due to basic needs or discomfort, such as: – Hunger: Newborns have small stomachs and need frequent feeds, including at night.– Wet or dirty nappy: Even mild discomfort can wake a baby.– Trapped wind (gas): Swallowed air during feeding can cause discomfort.– Teething: Pain and mild fever can disturb sleep, usually after 6 months.– Reflux: Spitting up milk after feeds can cause irritation.– Colic: Prolonged crying without a clear reason, often resolving by 3-4 months.– Constipation or illness: Pain, fever, or tummy discomfort can lead to night crying.– General discomfort: Being too hot, too cold, or poorly positioned during feeding. Gentle Ways to Calm a Crying Baby at Night – Hold or wear your baby close for warmth and reassurance– Use soft sounds like humming, white noise, or gentle music– Reduce stimulation by dimming lights and lowering noise– Try gentle movement such as rocking or a pram walk– A warm bath before bedtime may help some babies relax– Allow suckling for comfort (breast, clean finger, or dummy if suitable)– Use a gentle massage to ease tension and discomfort When Medical Advice Is Needed Contact a doctor if: – Nothing seems to comfort your baby– Your baby is not gaining weight properly– Crying continues beyond 4 months– You feel unable to cope or very worried Seek urgent medical care if your baby has breathing difficulty, seizures, very high fever, unusual skin color, or a spreading rash. Disclaimer:This content is for general informational purposes only and does not replace professional medical advice. Every baby is different, and symptoms may vary. Always consult a qualified healthcare professional if you are concerned about your baby’s health or behaviour.    

Thyroid symptoms often feel like normal tiredness or stress, but ignoring them can seriously affect hormonal balance, metabolism, energy levels, and mental health. The thyroid may be a small gland in the front of the neck, but it controls many vital body functions. Common Thyroid Warning Signs Symptoms such as persistent fatigue, unexplained weight changes, mood swings, poor concentration, and sensitivity to temperature are frequently overlooked. Because these signs appear subtle, thyroid disorders often remain undiagnosed for years. Doctors also warn not to ignore certain neck-related symptoms, including: – A new or growing lump in the front of the neck– Unexplained hoarseness– Difficulty swallowing– Chronic cough not linked to infection– Ongoing neck pain While these do not always indicate cancer, medical tests like ultrasound or biopsy may be necessary, especially for people with a family history of thyroid disease or prior radiation exposure. Role of Diet and Lifestyle According to nutrition experts, thyroid health is strongly influenced by diet, minerals, and daily habits. Key nutrients include: – Iodine (iodized salt, seafood)– Selenium (Brazil nuts, eggs)– Zinc (pumpkin seeds, lean meat) Deficiencies can slow thyroid hormone production and disrupt metabolism and mood. Lifestyle factors that negatively affect thyroid function include chronic stress, poor sleep, extreme dieting, and excessive exercise. Practices such as balanced physical activity, yoga, meditation, and quality sleep help maintain hormonal stability. Why Testing Matters Thyroid disorders are often mistaken for stress or burnout. Experts stress that early testing and timely treatment can help most people keep thyroid levels fully under control with the right medication and dosage. The Bottom Line Thyroid health depends on a balance of genetics, nutrition, lifestyle, stress management, sleep, and regular medical screening. Paying attention to early symptoms and acting promptly is key to long-term hormonal health. Disclaimer:This content is for informational purposes only and does not replace professional medical advice. Symptoms, diagnosis, and treatment vary by individual. Always consult a qualified healthcare provider for testing, diagnosis, or treatment related to thyroid conditions. 

Vitamin D, often called the “sunshine vitamin”, is essential for strong bones, healthy muscles, immunity, and mental well-being. Sunlight is the most natural and effective way for the body to produce vitamin D. Best Time for Vitamin D  Contrary to popular belief, early morning sunlight is not the most effective. Experts suggest that the ideal time is between 10 a.m. and 3 p.m. During these hours, the sun is high in the sky and UVB rays, which help the skin produce vitamin D, are at their strongest. How Long Should You Stay in the Sun? For most people, 5 to 30 minutes of sun exposure, several times a week, is sufficient. Exposing areas like the face, arms, and legs helps boost vitamin D production. People with darker skin or older adults may need slightly more time. Important Things to Keep in Mind Spending too much time in the sun can cause skin damage or sunburn, so exposure should be short and sensible. Sunlight coming through windows or glass does not help with vitamin D production. If staying outdoors longer, using sunscreen and protective clothing is recommended. Season and Location Matter In winter months or regions far from the equator, UVB rays may be weaker. In such cases, dietary sources or supplements may be needed to maintain healthy vitamin D levels. Disclaimer:This content is for general informational purposes only and is not a substitute for medical advice. Vitamin D needs vary based on health conditions, skin type, age, and location. Always consult a qualified healthcare professional before making changes to your sun exposure or starting supplements.

Ghee is a staple in many Indian households and is valued for its nutrients and health benefits. But what really happens if you stop consuming it abruptly?  If You Stop Ghee Suddenly – Your body may go through a short adjustment phase, especially digestive changes– Some people may feel lighter, while others may notice reduced nutrient absorption– Avoiding ghee may help stabilize cholesterol levels and reduce heart risk– Long-term elimination may lead to missing out on fat-soluble vitaminsKey point: For weight loss, limiting ghee can help, but removing it completely may not be ideal. Health Benefits of Ghee – Supports digestion and gut health– Helps absorb fat-soluble vitamins– Contains butyric acid with anti-inflammatory properties– Low glycemic index, helpful for blood sugar control– May support joint health and immunity How Much Ghee Is Safe? – Recommended intake: 1-2 tablespoons per day– Excess intake may increase the risk of heart disease and high cholesterol– Moderation is essential, even on keto or low-carb diets The Bottom Line Ghee is beneficial when consumed in moderation. Stopping it suddenly may have mixed effects, but completely avoiding it long term can deprive your body of important nutrients. Balance is key. Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider or dietitian before making significant dietary changes.

Eating more protein can help regulate appetite, boost metabolism, and protect muscle during weight loss. It influences both how much you eat (calories in) and how many calories you burn (calories out). How Protein Helps with Weight Loss 1. Adjusts Key Hormones– Lowers ghrelin (hunger hormone)– Increases GLP-1, PYY, and CCK (satiety hormones)Result: less hunger and longer fullnessBottom line: More protein can lower appetite naturally, reducing calorie intake without strict dieting. 2. Burns Calories During DigestionProtein has the highest thermic effect of food (TEF):– Protein: 20–30% of calories burned– Carbs: 5–10%– Fat: 0–3%Bottom line: Your body uses more energy to process protein, increasing calorie burn. 3. Boosts Daily Energy ExpenditureHigher protein intake can:– Raise metabolic rate– Increase calories burned at rest– Maintain lean muscleBottom line: May help burn more calories throughout the day, even while sleeping. 4. Reduces Appetite & SnackingHigher protein intake is more satiating, making portion control easier.– Can lead to consuming hundreds of fewer calories/day– Weight loss possible without calorie countingBottom line: Supports natural, effortless calorie reduction. 5. Preserves Muscle & MetabolismWhen losing weight:– Muscle loss can reduce metabolism– Protein + strength training protects muscle– Aids long-term weight maintenanceBottom line: Helps retain muscle and support sustained fat loss. How Much Protein Do You Need?For weight loss, aim for:– 25–35% of daily calories from protein– Or 0.7 to 1 g per pound of body weight/day (1.5–2.2 g/kg)Example (2,000 calories/day): 150 g proteinSpread intake across meals for best results. Sources of Protein– Chicken, turkey, lean beef, pork– Fish (salmon, sardines, trout)– Eggs & dairy (yogurt, cheese)– Beans, lentils, chickpeas– Whey or plant protein supplements Does protein burn belly fat?Higher protein diets are linked to reduced visceral fat around organs in some research. Can you lose weight just by eating more protein?Yes, if appetite decreases and calorie intake drops.No, if you overeat total calories. Is protein enough on its own?Best results with:– StStrength training– Whole-food diet– Moderate calorie deficit Disclaimer:This is general educational information, not personal medical or nutrition advice. Please consult a qualified professional before making changes to your diet or protein intake.

Some workouts burn significantly more calories in less time. Running, HIIT, cycling, and jumping rope are among the most effective, but several at-home options exist if you prefer variety or have limited space. Top Calorie-Burning Options – Running or sprint intervals– HIIT circuits (short, intense bursts with rest periods)– Stationary cycling– Jumping rope– Swimming or water aerobics– Circuit training and calisthenics– Rowing machine or vigorous aerobic dance– Hiking and power walking If running is uncomfortable, HIIT or jumping rope can be equally effective for shorter sessions. Fast Burners for Busy Schedules – High-knee running: 3.5 to 7 calories/min– Butt kicks: 8 to 12 calories/min– Mountain climbers: 7 to 12 calories/min– Sprints: 15 to 22 calories/min– Jumping jacks / jump rope: strong calorie burn with minimal space Aim for 30 seconds high effort + 60 seconds rest to structure HIIT. At-Home Options (No Equipment) – Walking around the house or yard– Running in place– HIIT bodyweight circuits– Dance workouts (Zumba/Bokwa)– Jumping rope if space allows Before You Start – Cardio burns faster during the session.– Strength training boosts metabolism, helping burn more over time.– Always warm up and cool down.– Modify exercises if you have injuries, joint issues, or limited mobility.– Seek guidance from a doctor or trainer if you have medical conditions. Getting Started – Begin with basic movements, light weights, and low reps.– Increase intensity gradually.– Consider using a calorie calculator (acefitness.org, calculator.net) to estimate your burn rate. Takeaway Running typically burns the most calories per hour, followed by cycling, HIIT, and jumping rope. Choose movements you enjoy and can sustain. For most people, the best workout is the one they will consistently repeat. Disclaimer: This information is for general educational purposes only and does not replace professional medical advice. Consult a healthcare professional before starting or changing an exercise plan. 

When the ear canal makes more earwax than needed, the wax may harden and block the ear. Trying to clean it yourself may push wax deeper and worsen the blockage. Earwax (cerumen) protects the ear by trapping dust, foreign particles, and microorganisms. It usually comes out naturally, but sometimes too much wax accumulates and causes issues. Causes – Overproduction of earwax– Using cotton swabs, bobby pins, or similar objects– Earphones/earbuds preventing wax from exiting the ear– Age-related buildup; hearing aids may also contribute Signs & Symptoms – Temporary hearing loss– Tinnitus (ringing/buzzing)– Fullness or pressure in the ear– Earache Seek medical help if you experience: – Severe or persistent pain– Drainage, fever, or dizziness– Persistent hearing loss– Bad odor from the ear Children & Older Adults – Do not attempt removal in children; consult a pediatrician.– In older adults, wax is a common cause of conductive hearing loss; hearing aids may worsen buildup. Treatment Do not dig out earwax yourself. Avoid putting objects into the ear canal. Softening Earwax – mineral oil– hydrogen peroxide / carbamide peroxide– baby oil or glycerin Ear Irrigation Only if the eardrum is not injured: 1. Keep head upright2. Gently pull ear upward3. Use body-temperature water with a syringe4. Tip head to drain Never use devices meant for teeth or mouth irrigation. Medical Help If home care fails or symptoms worsen, see a doctor. They may use: – Irrigation– Suction– Curette (small curved tool) Most people recover quickly and hearing returns to normal after removal, but some may experience recurring buildup. Ear Candles (Warning) Avoid ear candles. – Burns, bleeding, punctured eardrums– Injuries from dripping wax– Fire hazards There is no proven benefit, and injuries are often underreported. Consult a healthcare professional before using any such product. Outlook Earwax is normal and protective. Avoid inserting objects into your ear, as it can worsen blockage, cause infection, or damage the eardrum. Medical help is usually only needed if the wax does not clear on its own, symptoms persist, or you are unsure of the cause. Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice. For diagnosis or treatment, consult a qualified healthcare provider.