Did you know that just cycling can reduce the risk of heart diseases by up to 50%? There are many other health benefits of cycling as well. Let’s get started:Cycling Benefits: 5 Reasons Cycling Is Good for You:Supports Heart Health: Cycling increases the body's need for oxygen, which makes the heart pump more blood. This strengthens the heart muscles and improves blood circulation, which is great for overall heart health. This reduces the chances of heart-related problems like stroke and high blood pressure.Weight Loss: Cycling for just one hour can burn around 600 calories. When you cycle, your body needs energy, which comes from burning calories, helping to reduce body fat and aiding in weight loss.Improves Mood: Cycling releases endorphins, which are feel-good hormones, and reduces stress hormones. This helps decrease stress and improves mental health.Strengthens Muscles: Cycling makes all the muscles in your legs, whether they are thigh or calf muscles, stronger. It increases their flexibility and helps reduce fat, giving your legs a toned appearance.Supports Joint Health: Cycling has less impact on joints compared to running, which helps keep knee and back movement smooth. People with joint problems can also cycle easily.So, what are you waiting for? Start cycling today and keep your body and mind healthy while getting in shape!Source:- 1. https://www.health.harvard.edu/blog/biking-and-sex-avoid-the-vicious-cycle-201209145290 2. https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits

Looking forhealthy drinks besideswater? Here are tips for makinghealthy, low-calorie beverage choices aswellas whatdrinksto avoid.We have been learning since our childhood that 70% of our body is water and our body daily loses water through urine and sweating. So, consuming healthy drinks is advised to recover the daily loss.In the earlier times water was one of the most refreshing and pure fluids to replenish the water loss. For millions of years, humans relied only on water as the only beverage.Then other options were slowly introduced like milk, beer, wine, coffee, tea, etc and we started making a choice of what I feel like drinking at different times. Infact the type of beverage we choose is now also associated with the type of our social gatherings. And this is where we had a major shift, unable to choose healthy drinks wisely for us and even for our children.So, if it is advised to drink a lot of fluids, is it okay to drink any fluid to replenish the needs?Definitely not.10 Drinks to Keep You Healthy & HydratedMaking sure you'restaying hydrated? You candrinkway more than plain water. So let us discuss few healthy drinks options that we can consume and offer our children as well:Coconut water: Coconut water is one of the most nutritious and healthy drinks to quench thirst. It provides sugar, protein, free amino acids, vitamins, minerals and certain growth promoting factors.Fresh Fruit Juice: Fresh fruit juices are definitely a very healthy option. Studies have proved that vitamins, minerals and bioactive compounds from juice get easily absorbed by the body. Therefore, providing good nutrition. It has also been proved that drinking fruit juice daily is not at all related to obesity or diabetes.Green Tea: Green tea contains polyphenols, which include flavanols, flavonoids, and phenolic acids. Its consumption helps to prevent many types of cancer, including cancers of lung, esophagus, mouth, pancreas, etc.Lemon water: Lemons are a rich source of citric acid, vitamin C and polyphenols which offer certain health benefits like relieving fatigue, anti aging affects and reduce the risk of heart diseases and certain cancers.Milk: Milk and dairy products are rich in calcium, protein and certain vitamins and minerals and also protect against certain chronic diseases like cardiovascular diseases, diabetes and also improve bone mass density.Home-made smoothies: Home made smoothies can be made by blending fruits, vegetables, greens and nuts. They are too rich in nutrients and quite filling.Hot-chocolate: Hot chocolate without added sugar can be a healthy drink. Cocoa elevates mood and also reduces the risk of diabetes.Soy milk or Almond milk: This is a great alternative for vegans. This is rich in fiber and protein, and helps in lowering bad cholesterol levels thereby reducing the risk of heart disease.Black coffee: If taken in moderation, black coffee is also a healthy drink. It reduces the risk of several chronic diseases.Kombucha: Kombucha is a fermented drink and fermentation helps increase the amounts of bioactive compounds, Vitamin B, Vitamin C, and some essential minerals like Iron, Magnesium, zinc, etc.Make sure to avoid sugary beverages like soda, energy drinks and sports drinks which provide unnecessary calories and no nutrition.Source:-1 .https://www.researchgate.net/publication/353603073_An_Overview_on_Coconut_Water_As_A_Multipurpose_Nutrition 2. https://www.researchgate.net/publication/353603073_An_Overview_on_Coconut_Water_As_A_Multipurpose_Nutrition

More and more people are choosing to not drink alcohol, especially young people.This is because there are many reasons why someone might want to quit alcohol. Some people are worried about their health, like the risk of liver damage or developing cancer. Others might want to lose weight or just feel better overall.Moderate drinking means one drink a day for women and two drinks a day for men according to the CDC. However, two-thirds of adult drinkers exceed these levels at least once a month. Binge drinking is when someone has four or five drinks in a few hours, depending on gender. Heavy drinking is having eight or 15 drinks a week, depending on gender.One study found that even moderate to heavy drinkers who quit for a month experienced many positive health benefits. For example, their blood pressure decreased by 6%, they lost around 2.2 pounds (1.5 kilograms), and their insulin resistance fell by 25%, which means they were less likely to develop diabetes. People who stopped drinking also often felt better and slept better. The study also found that levels of proteins in the blood that promote cancer growth decreased by around 73% and 41%, respectively.However, quitting drinking can also have some negative effects, especially for people with alcohol use disorder (AUD). These individuals can experience symptoms of alcohol withdrawal if they suddenly quit or even significantly decrease their intake, which can be dangerous. Symptoms can include anxiety, insomnia, irritability, and in more serious cases, hallucinations, seizures, and potentially death.Quitting drinking has numerous benefits for physical and mental health. Before stopping, it's important to consult a doctor, especially if someone has a history of alcohol dependence.Source:-https://www.livescience.com/health/alcohol/what-happens-to-your-body-when-you-stop-drinking-alcohol

Today, everywhere people are asking the same question,What are the disadvantages of reusing cooking oil?Indians are very fond of cooking food using oil. And if there are any special occasions in India or even the Indian festivals are not complete without making pooris and pakodas that are definitely deep fried.But it has been seen that we often use the same oil again and again to prepare our food, in order to save the cost and also minimize the wastage of oil. Not only in our house, but in roadside food stalls, hotels and restaurants everywhere the oil is being reused. But, nobody ever talks about the adverse effects of repeatedly reusing the same cooking oil.Still have questions about cooking oil ? Gettrustworthy answers from verified sources onAsk Medwiki.Let us understand today what happens when the cooking oil is being reused again and againRepeated use and frying of edible oil forms Total Polar Compound (TPC) which makes it unfit for human consumption. The nutritional properties of cooking oils are also affected drastically because of reheating it again and again.How does reuse of cooking oil impact our health?A number of studies have proved that reheating cooking oil can:Release toxins that are harmfulIncrease the amount of trans- fats in itBe no longer fresh and hence can taste or smell badCreate some very harmful reactionsReheating oil can be very harmful for people's health. It can have very severe harmful effects.What precautions can we take in using oil for cooking?There are some measures to reduce the harmful effects while reheating the oil. They are:Do not overheat the oil for a lot of timeDo not add salt to foods before deep-fryingAvoid accumulation of food particles in the oil to minimize contamination.However, it is always better to strictly regulate the reuse of edible oil to help save us from the harmful effects of reheated cooking oil.Source:-1https://www.researchgate.net/publication/336800574_The_Effect_of_Repeatedly_Cooking_Oils_on_Health_and_Wealth_of_a_Country_A_Short_Communication2. https://fssai.gov.in/upload/media/FSSAI_NEws_Oil_Insider_30_09_2019.pdf

Do Athletes have any stress? Why not, after all they are playing for the nation and they do not want to disappoint the nation.It was surprising to learn that different athletes have their own ways of dealing with stress. Let’s have a look how they manage:P V Sindhu: P V Sindhu gives prime importance to “Meditation” in her life. She says there was an immense clarity about what was going in her mind and her heart after she started practicing meditation. She emphasized that she felt a real change in her life and hence, she recommends meditation to one and all on a daily basis.Manu Bhaker: Manu Bhaker too emphasized in one of her interviews about practicing “Meditation” before she goes off to sleep. This helps her get a sound sleep which helps improve her focus. She also practices “Yoga” as a stress management therapy.Surprisingly, she has a strong religious belief about the “Shlokas in Bhagavad Gita”. She reads 2 shlokas every night before sleeping which brings much more clarity in her mind.She also likes to “Paint” to reduce her stress.Virat Kohli: Virat Kohli mentioned once “I felt lonely in a room surrounded by 13 people”. We can understand the stress he must be going through at that time. So, what did he do? He says “It is important to rest and recover from the pressure of sport and reconnect with one’s core self because losing that connection might crumble many other things around. So “Rest to Recover” is his key to stress buster.Saina Nehwal: Saina Nehwal has a different approach. She says, in a situation where you do not win sometimes and you are stressed, take time to release your emotions and stress maybe by “crying”. But then, after some time go back to your practice because this is what other players are doing.Athletes like Muhammad Ali, Kobe Bryant and Floyd Mayweather choose dance as a form of stress-bustersSo, from meditation to yoga, from crying out to listening to Bhagavad Gita and from rest to dance are several therapies that work for our athletes for improving their mental health.What is your stress buster?You can try any of these methods and see what works for your body, mind and soul. You can always have your own ways of handling stress.Source:- 1. https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142584/

Irritable bowel syndrome is the most prevalent gastrointestinal disorder worldwide.Its signs and symptoms and chronic nature, varies from mild to severe and has many negative effects on one’s quality of life.Abdominal pain, constipation, diarrhea and changes in appearance of stools are some characteristics of Irritable bowel syndrome.Symptoms of Irritable Bowel Syndrome:Symptoms of Irritable Bowel Syndrome include both GI and extra-intestinal complaints. Some common symptoms include:Chronic abdominal pain: A sensation of cramps of varying intensity in the abdomen that worsens with time. The pain is usually in the lower abdomen, often felt in the lower left quadrant.Altered bowel habits: An altered bowel habits like change in the volume, frequency and consistency in the stool.Diarrhea: Frequent loose motions, of small to moderate volume alogwith lower abdominal cramps. Patients also feel urgency to defecate and complain of mucosal discharge alongwith stools.Constipation: Patients often suffer from hard stools and have a feeling of an incomplete rectum is completely empty. evacuation, even if the rectum is completely empty, leading to long periods of time spent in the bathroom.Other GI symptoms: Some common symptoms include gastro-esophageal reflux, early feeling of fullness, nausea, abdominal bloating, too much gas production and non-cardiac chest pain. Patients also frequently complain of abdominal bloating and flatulence.Extra-intestinal symptoms: These include impaired sexual function and increase in the frequency and urgency to urinate. Patients may also suffer from hypertension and asthma.Are Stress and Anxiety a cause for Irritable Bowel Syndrome?Brain and gut are very closely connected. Stress and anxiety do not directly cause Irritable Bowel Syndrome (IBS), but this can definitely increase the frequency and severity of symptoms.This has been proved that psychological therapy, and relaxation/ stress reduction techniques can help relieve Irritable Bowel Syndrome (IBS) symptoms in some people.Source:-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154827/

Rest, everyone needs it to maintain both physical and mental health. But is rest just about closing your eyes or getting 6-8 hours of sleep? If sleep alone provided complete rest, why do we still feel tired in the morning, lack the motivation to work, or feel like taking a break?This happens because sleep only gives you physical rest. But to relieve daily life stress and maintain mental, physical, and spiritual balance.There are 7 types of rest that everyone needs. Let’s explore these 7 types of rest:Physical Rest: You need physical rest when your body is in pain, you feel exhausted, or after doing some physical activity. Physical rest includes sleeping, taking naps, exercising, stretching, or getting a massage. Doing these activities helps repair body tissues, reduces stress, and restores your energy levels.Mental Rest: Mental rest is needed when you have trouble thinking clearly, your mind is racing at night, or you’re struggling to remember things. To get mental rest, take short breaks during work and practice meditation. This gives your mind a break and provides mental clarity.Emotional Rest: You need emotional rest when you feel sad, angry, irritated, or when you can't express your feelings to anyone. In such cases, talk to a trusted friend or loved one and practice self-care.Sensory Rest: Sensory rest is required when you feel overwhelmed by the lights, sounds, and all the digital devices around you. To achieve sensory rest, spend time away from electronic devices in a natural setting, which helps calm your mind and makes you feel relaxed.Creative Rest: Creative rest is necessary when you feel like you’ve been doing the same thing for a long time, feel stuck, or lack the desire to start something new. In such situations, visit a museum or art gallery, explore places with handicrafts, listen to music, or read a new book to find inspiration.Social Rest: Social rest is needed when you’re tired of interacting with people or attending social gatherings, and you just want to be alone. Spend time with a supportive friend and avoid social gatherings so you can think positively and build meaningful relationships, staying away from fake people.Spiritual Rest: Spiritual rest is required when you feel like there’s nothing worthwhile in life, or when you can't find a purpose. In such cases, practice meditation, prayer, or engage in acts of service. This helps you understand the purpose of your existence and realize how important you are.So, if you’re feeling exhausted, check what type of rest you need and take it generously. Because "Self-care can get your power back!"Source:-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5342845/ 2. https://www.mentalhealth.org.uk/sites/default/files/2022-06/Rethinking-Rest-guide-from-the-Mental-Health-Foundation.pdf

We often hear vegetarians saying “We don't eat eggs, fish, meat or chicken, how can we fulfill our protein requirements?”We are often worried about “How much protein do I need in a day”?Do You Know?Our daily diet already provides 60-70 gms of protein, which is more than what we require. However, the quality of protein and meeting requirements of all essential amino acids might be a challenge.So, what is the solution for vegetarians:Appropriate combination of cereals and pulsesIncluding nuts and seeds in the dietIncluding milk in daily dietThis is the total mantra of appropriate protein intake for fulfilling your requirement. Infact, Vegetarian foods have a protein digestibility range of 75 to 85%.How much protein do you need?For a healthy adult (Men and Women): 0.83 grams/kg/day protein is recommended.Isn’t it easy to calculate now “How much protein do you need?”Include in your diet these protein rich sources:-Pulses: Lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cowpeas, soybean and green peas.-Nuts and Seeds: Almonds, Pistachios, Cashew, Walnuts, Hazelnuts, Chia seeds, pumpkin seeds, flax seeds and sesame seeds.-Milk: Milk productsIs only protein enough to build muscle mass?No, it is a myth and we see people consuming extra protein, even protein powders for building muscle mass. Actually, consuming high levels of protein, especially in the form of protein supplements is not recommended.You must know:Without adequate carbohydrates and fats in the diet, dietary protein is not utilized efficiently.Without adequate physical activity, proteins are not used for bodybuilding.So vegetarians, stop worrying about the protein intake now, your diet is complete in itself.Bust your more such myths with us.Source:- 1.https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf