Should You Avoid Leafy Veggies In The Monsoon? Experts Answer

<p>So you are a vegetarian and are always being advised by your physician to get more iron? Fret not, for there are several delicious green leafy vegetables with way more iron content than meat.</p><p>Readers' alert. After you are done with this piece you will no longer be able to blame your veggie diet for lack of iron. Whether you’ve switched to the veggie way of life thanks to your cholesterol levels or a vegan of long-standing, listen up: most green leafy vegetables have way more iron content than meat. </p><p>Thumb rule: your plate should be diverse, with different kinds of vegetable that have iron. It is also important to understand the health benefits of green leafy vegetables. </p><h2>The Famous Five</h2><p>As per experts at the National Institute of Nutrition, Hyderabad, meat contains about 1.48 mg of iron per 100 g. But the humble bhaji or saag sold by the friendly neighbourhood <i>sabjiwala</i> has always been superior on this count.</p><p>Even green leafy vegetables used in seasoning and garnishing are powerhouses of iron. For instance, the curry leaf contains 8.67 mg of iron per 100 gm; mint leaves about 8.56; fenugreek (5.69 mg), and coriander (5.3 mg). Other types of green leafy vegetables, grown locally, like Amaranth or <i>chaulai </i>or <i>rajgira </i>in local lingo (4.6 mg) are also rich in iron.</p><h2>1. Curry Leaf or Kadipatta</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Id-1090-ironrich-leafy-vegetable-inside-image_1616768855775.jpg"></figure><p>Apart from being zero fat, curry leaves are full of iron, magnesium, calcium, copper and minerals not to mention vitamins A, B, C and E.</p><p>Ayurveda highly recommends curry leaves for their anti-inflammatory, anti-diabetic and anti-carcinogenic properties. As per research conducted by the Department of Biochemistry and Molecular Biology at the University of Madras, Chennai, one of the finest health benefits of curry leaves is its use in diabetes control.</p><p>Sure, one does not use more than 8 to 10 curry leaves per dish but one way to maximize it in your diet is to use them in a variety of dishes including dal, sambar, poha, upma and sabzi across various meals, and chew it up instead of pulling it out. You can use a few types of green leafy vegetables like these to make chutneys and dips too.  </p><h2>2. Mint or Pudina</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Mint_1720115565104.jpg"></figure><p>Similarly, pudina has a lot of health benefits for boosting your digestion and immunity apart from being a wonderful mouth freshener and anti-oxidant.</p><p>From making yourself some detox water that contains cucumber, orange and pudina to drinking mint tea to adding it to salads, soups and lassis, you can increase its presence in your diet in different ways.</p><p>This is also a great way to add more flavour to your food without the extra sodium. </p><p>AlsoRead0</p><h2>3. Coriander or Dhania</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Coriander_1720115560800.jpg"></figure><p>This is another highly underestimated constituent of our fridge but is packed with more goodness than most people would believe. Get this: it has six types of amino acids, eleven essential oils, minerals and vitamins.</p><p>From lowering cholesterol to helping cure diarrhoea and regulating blood pressure, it also improves bone health and most significantly, protects you from salmonella, one of the most dangerous causes of stomach infection in the world.</p><p>From garnishing dishes to using it in your curries and soups, one could also start one's day with a glass of coriander juice.</p><h2>4. Fenugreek or Methi</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fenugreek_1720115554417.jpg"></figure><p>From managing diabetes to preventing weight gain, reducing heartburn and improving skin and hair, it is also great for the kidneys. Apart from iron, methi contains magnesium, phosphorus, potassium and zinc and fibre.</p><p>This wonderful winter veggie can be incorporated into your diet via parathas and different preparations like methi aloo or methi mutter or methi koftas. Add methi to besan chillas, or begin your day with a spoonful of methi seeds soaked overnight in water.</p><h2>5. Amaranth or Rajgira</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Amaranth_1720115702996.jpg"></figure><p>Rajgira leaves are high in calcium and full of minerals and vitamins. As per Ayurveda, amaranth is great for managing weight, excess menstruation and diarrhoea. It reduces anaemia, keeps cholesterol in check and is heart-healthy.</p><p>Amaranth flour is gluten-free. You could add the leafy veggies to your soup, dal or rotis. It is also tossed with onions, ginger and coconut, or used in a raita, with yoghurt and cumin powder. </p><h2>Why are they a better deal than meat?</h2><p>Apart from the fact that these greens are packed with iron and other nutrients, they are low on calories and ideal for pairing with pulses and cereals, further amping up their goodness. Seasonal and fresh, there are hundreds of delicious ways to cook these <a target="_blank" rel="noopener noreferrer" href="https://zeezest.com/food/5-desi-leafy-veggies-to-bring-into-your-kitchen-zee-zest-2077">leafy veggies</a> and greens. </p><h2>How to Absorb More Iron from your vegetarian diet</h2><p>Iron needs to be combined with vitamin C to be absorbed easily by the body. Sure enough, concede the experts: absorption of iron from non-vegetarian foods is relatively higher. But in an average Indian diet, cereals and pulses also add to the iron content.</p><p>Simple culinary tricks like adding lime juice and other vitamin C-rich fruits like amla or Indian gooseberry, guava and oranges to the diet can greatly help enhance the absorption of iron from these foods. As per the NIN’s dietary guidelines, a plant-based diet provides about 18 mg of iron as against 35 mg provided by a meat-based diet.</p><p>Greens like coriander are naturally full of vitamin C which helps in the absorption of iron. Cooking greens with tomatoes or potatoes that are naturally rich in vitamin C can enhance iron absorption. Use fresh leafy veggies and greens within 2 to 3 days to get the maximum benefits of leafy vegetables and greens. People often talk about how it is advisable to avoid leafy veggies in monsoon, but before you do so, read what the experts have to say <a target="_blank" rel="noopener noreferrer" href="https://zeezest.com/health/is-it-true-that-leafy-veggies-should-be-avoided-in-the-monsoon-experts-answer-124">here</a>. </p><blockquote><p>Disclaimer: Before incorporating any aforementioned food suggestions into your diet, consult with your family physician or a diet specialist. Individual reactions to different foods can vary significantly, and what may be beneficial for one person could potentially cause adverse effects in another. The information provided above is a compilation of general benefits associated with the consumption of particular food and may not apply universally to every body type. Always prioritise personalised medical advice to ensure your specific health needs and dietary restrictions.</p></blockquote>

You thought the vegetarian diet is low on iron? Here are five greens high on iron and how to include them in your diet.

Think you’re not getting enough iron as a vegetarian? Here’s how you can include these five leafy veggies in your diet to get more iron. Read Zeezest.com

5 Green Leafy Vegetables That Have More Iron Than Meat | Zee Zest

The Famous 5 Greens With More Iron Than Meat From The Indian Kitchen

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Decoded: 6 Celeb Nutritionists Reveal What They Eat To Stay Fit and Healthy 

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<p>We all love a generous portion of popcorn. What is not to love? In fact, experts suggest popcorn is a good alternative to other junk food like chips and fried namkeen. “If made the right way, which is air popped, and eaten in moderation, popcorn is a fantastic snack,” says Gauri Shingote, CEO & Head of Nutrition, Juvenate Wellbeing.</p><p>“It has got a bad reputation because the popcorn that we eat at the cinema hall or microwaveable versions of popcorn are high on fat and salt-based, with hardly any nutritional value,” explains Shingote. However, if you have weight loss on your mind or have a corn allergy or are simply bored of popcorn in general, there are many other snacks that can help you satiate your popcorn quota.</p><h2>1. Makhana (Lotus Seeds)</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-940-Makhana_1615556136762.jpg"></figure><p>According to Jasleen Kaur, dietitian and founder of Delhi-based Just Diet Clinic, “Makhanas are a healthier and much better snack. They are a rich source of calcium and contain lesser calories than the usual salted popcorn.” Just like popcorn, lotus seeds too can be eaten with different seasonings like salt and pepper, peri-peri mix, and more.</p><h2>2. Air-popped millets</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-940-Air-popped-millets_1615556063953.jpg"></figure><p>Shingote says millets like ragi, bajra and jowar, particularly the air-popped ones, can serve as a great alternative to popcorn since they belong to the same category of carbohydrates and cereal foods. </p><p>What’s more? When it comes to health benefits, millets have an upper hand. They have more fibre content and are rich in nutrients like iron and calcium, making for great healthy evening snacks. </p><p>AlsoRead0</p><h2>3. Mixed Nuts</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-940-Mixed-nuts_1615556083781.jpg"></figure><p>Although nuts belong to the protein and oil seeds category, they can be eaten instead of popcorn at snack time. In fact, they are a good source of vegetable fat. However, Shingote suggests you eat them in absolute moderation.</p><p>“A lot of people take nuts to be a basic misnomer that if you’re hungry, eat nuts. But they often forget that nuts come with added amounts of fat. If eaten in excess, nuts can have the opposite effect,” explains Shingote. So, in case you’re planning to add nuts to your snack time, make sure you eat only a fistful per serving.</p><h2>4. Roasted Chickpeas</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-940-Roasted-Chickpeas_1615556101189.jpg"></figure><p>For people following a low-fat and high-protein diet, roasted chickpeas are a great low-calorie snack option. They are a good source of protein, carbohydrates and fibre. The other nutrients and minerals available in chickpeas contribute to building and maintaining bone structure and strength. </p><p>AlsoRead1</p><h2>5. Air-popped Wheat</h2><p>Air-popped wheat can also be considered as a snack option instead of popcorn. But Shingote suggests, “When you’re buying this at the supermarket, read the label carefully – even if it says all-natural – ensure that there’s no component of fat in it.” </p><p> </p><p><i><strong>Disclaimer: The views expressed in the article reflects the author(s) opinions and do not necessarily represent the views of the publisher and editor. </strong></i></p>

Yes, there’s a way to make movie-time or match-time munching healthier.

Looking for some more variety in your snack-time options? Replace the regular butter popcorn with these five healthy snacks. Read Zeezest.com.

5 Tasty and Healthy Snacks To Eat Instead of Popcorn | Zee Zest

5 Healthy Snacks To Try Instead Of Popcorn

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<p>It may not come across that way, but the humble banana holds a special place in the gastronomic history of India. While other fruits come and go according to seasons, banana remains a constant fixture throughout the year. And why wouldn’t it be? Banana is known for being a treasure trove of nutrients and minerals, including potassium, calcium, and magnesium.</p><p>The benefits aren’t limited just to the fruit of a banana plant. The stem also contains amazing health benefits. In fact, it is a popular vegetable throughout south India and parts of West Bengal. There are others who drink the juice of banana stem, while others make stir-fries and curries with the flesh of the stem.</p><p>Scroll on to know the many, many ways the nutritious banana stem helps us lead a fit and fuss-free life.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Id-1130-banana-health-superfood-inside-image_1622432327657.jpg"></figure><h2>1. Weight Loss</h2><p>Not just exercise, but what we eat also makes a large difference in shedding those extra calories. Drinking banana stem juice can be beneficial to achieve a fit body since it is rich in fibre. Bangalore-based food coach and nutritionist Anupama Menon says, “This component has the potential to eliminate fats. Also, it makes sure that the sugar and fats stored in our body’s cells are released slowly into the bloodstream, so we get a steady energy supply.” Apart from this, one also needs to consider the fact that the high fibre content in it makes us feel full faster and hence, we don’t end up overeating.</p><h2>2. Dehydration</h2><p>In his book, <i>Beauty & Health Through Ayurveda</i>, Rajasthan-based Ayurveda practitioner Padma Shri Suresh Chaturvedi, mentions that fresh banana stem juice curbs the thirst produced in choleric dehydration. </p><p>AlsoRead0</p><h2>3. Bye, bye Hyperacidity</h2><p>Banana stem juice, if consumed on an empty stomach, can relieve us from hyperacidity, thanks to its astringent properties. Menon shares that the juice helps regulate the acidic levels in our body, and restore balance. </p><h2>4. Clears Constipation</h2><p>“The high fibre content in banana stem not just helps in weight loss, but also treating constipation. It basically makes bowel movement easy by loosening the blockage and relieves us from the discomfort,” shares the nutritionist. Adding a banana stem to our daily diet can help us stay fit and healthy and keep our kidneys up and running. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_PROD_Id-1130-banana-health-superfood-banner_1622432194958_1649756217463.jpg"></figure><h2>5. Clears Urinary Tract and Helps Treat Kidney Stones</h2><p>According to the expert, banana stem juice is a diuretic. “It helps flush out the toxins in our body and cleanses the urinary tract. As a result, your body is safeguarded against urinary tract infections (UTI). And, just in case, you already have UTI, this will help relieve the pain and discomfort caused,” she adds. Due to its diuretic property, the banana stem (juice, in particular) plays an important role in dissolving kidney stones and preventing the formation of more. </p><p>AlsoRead1</p><h3>6. Helps Maintain Haemoglobin Levels</h3><p>“Banana stem contains a significant amount of iron and vitamin B6. This particular vitamin aids in the production and maintenance of haemoglobin levels,” explains Menon.</p><p>After this long list of benefits, are you motivated to experiment with the banana stem in your kitchen? Apart from the juice, you can add banana stem to a curry, toss it in a salad, make biryani/pulao with it, and if not that, turn it into a sweet dish.</p>

Just like the banana, its stem too is high on nutrients and minerals.

Banana stem is a nutritious ingredient to include in your diet. Experts explain the six health benefits of eating banana stem. Read Zeezest.com

Experts explain Health Benefits of Banana Stem | Zee Zest

6 Health Benefits Of Banana Stem You Must Know About

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<p>Recently, Bollywood actress Nimrat Kaur was questioned for her choice of outfit as she was spotted wearing a deep neckline dress on <i>The Kapil Sharma Show</i>. Sharing a screenshot of Nimrat’s picture, the troll asked her the purpose of showing cleavage and whether women do it to attract men.</p><p>He wrote, “Ladies, I really want to know what purpose does such outfits exactly serve, If it is to attract men, then why? If not to attract men, then why? It’s a very genuine question and no bait, please tell me what is the actual purpose to show cleavage? Please.”</p><figure class="media"><oembed url="https://twitter.com/RetardedHurt/status/1514512174844104705?ref_src=twsrc%5Etfw%7Ctwcamp%5Etweetembed%7Ctwterm%5E1514512174844104705%7Ctwgr%5E%7Ctwcon%5Es1_&ref_url=https%3A%2F%2Fwww.india.com%2Fentertainment%2Fviral-netizen-tweets-about-nimrat-kaurs-cleavage-picture-twitterati-brutally-school-him-5346613%2F"></oembed></figure><p>In no time, Twitterati came to her support and slammed the troll with some of the best comebacks. @Namrata_S_Bhat, a user replied, “Because she likes the dress. She wants to wear it. Simple.” Another user wrote, “I don’t know why men feel like they have rights to know the reason behind a woman’s choice of outfit. Since when do women owe you or anybody any explanations?? The audacity to make everything about you, tbh.” Another comment by @cinnabar_dust read, “The same reason why men like to flaunt their abs. It gives a confidence, good feel and there’s nothing wrong in enhancing the god gifted curves.” And so on.</p><h2>People made my larger than usual body their business: Nimrat Kaur</h2><p>Today, Nimrat took to Instagram and shared her disappointment over how it’s non-negotiable for people to simply mind their own business. Opening up about her recent transformation for her film, <i>Dasvi</i>, Nimrat penned a long note sharing her experience with gaining and losing weight to play the character of Bimla Devi. The actress best known for her role in films like <i>Homeland</i> and <i>The Lunchbox</i>, had to gain 15 kilos to fit in her the film, which also starred Abhishek Bachchan and Yami Gautam.</p><figure class="media"><oembed url="https://www.instagram.com/p/Ccj6ia6MesK/?igshid=YmMyMTA2M2Y="></oembed></figure><p>Wearing the same athleisure, Nimrat shared the before-and-after pictures with a caption that read, “Weigh on it…Swipe left for my thousand words this picture won’t speak.” Raising concerns about how the society expects women to look a certain way and finds it convenient to body shame them, she wrote, “In the age of heightened expectations regarding what we ‘should’ look like, at all times – gender, age and profession no bar, I’m sharing a small chapter from my life that brought with it learnings that shall last a lifetime. Bear with me, as unfortunately, there isn’t a ‘bite sized’ version of this 10-month long journey…”</p><h2>Nimrat has a powerful message on body positivity</h2><figure class="media"><oembed url="https://www.instagram.com/p/CcUPQY5DyAO/"></oembed></figure><p>Nimrat further wrote, “Born with what’s typically categorised a small to a medium body type, with <i>Dasvi</i> came the requirement for me to size ‘up’. The idea being to be as unrecognisable and physically as dissimilar from ‘being Nimrat’ as possible. There was no target number in mind, but by the end of trying to achieve the desired visual impact, I was a touch above 15 kilos from my usual body weight. Initially, I was rather petrified of an unseen reality I was going to have to own and embrace. But as I steadily and lovingly along with the support and encouragement of my loved ones around me began right conversations with myself, I began relishing the process of becoming Bimla.”</p><p>Elaborating on how the journey has not been an easy one and how she didn’t like to be questioned for her diet, Nimrat wrote, “On purpose, not always would I declare the ‘why’ behind what I was looking like or consuming. But always did I observe the ease with which people made my ‘larger than usual’ body and/or meal their business. I could’ve been unwell, under medication, hormonally battling something, or quite simply very happy to eat and be me whatever size that was.”</p><figure class="media"><oembed url="https://www.instagram.com/p/CcPfbiBLHyr/"></oembed></figure><p>The journey taught Nimrat Kaur how not to let an outside perspective decide her relationship with her body. In her post, she also highlighted the lack of more mindfulness, sensitivity and empathy among people especially towards those who don’t fit in the myopic and pigeonhole prototype. </p>

The actress talks about her recent physical transformation and how she gained 15 kgs to fit in her character for ‘Dasvi’.

The actress talks about her recent physical transformation and how she gained 15 kgs to fit in her character for ‘Dasvi’. Read more on zeezest.com

Nimrat Kaur’s Powerful Message On Body Positivity | Zee Zest

Nimrat Kaur Wins Hearts With Her Empowering Message On Body Positivity

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<p>Hair is everything… You don’t need to be a die-hard fan of the cult web series<i> Fleabag</i> to recognise this statement—just being an Indian woman is enough. After all, we’ve grown up with our grandmothers telling us just how important a long mane is for us female folk. “It’s your crowning glory, your real beauty,” mine used to say to me; I am sure yours might have said something similar. This week, however, after the Will Smith - Chris Rock spat that brought Jada Pinkett Smith’s alopecia areata diagnosis into the limelight, many women like me are wondering: is it really?</p><p>Alopecia areata is not as rare as we think—news reports suggest that about a million Indians suffer from this type of hair loss. But what is this condition? And why are people kicking up a fuss about a little bit of hair loss? Well, for starters people with alopecia start losing hair in patches, often suddenly. And in most cases, there is no cure—no remedy to make the hair grow back.</p><p>“Alopecia areata is loss of hair in quarter-sized spots from the scalp or hair-bearing areas on the body like the beard in men,” explains Dr Madhuri Agarwal, celebrity dermatologist and founder of Yavana Aesthetics Clinic (Mumbai). “It is usually an autoimmune response, wherein your own body attacks your hair follicles to cause bald spots,” she adds.</p><h2>Diagnosing alopecia </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Alopecia_0001_%20_1649161207267.jpg"></figure><p>Two years ago, Shaily Malik—now 33—noticed a small little bald patch on her head. “I completely ignored it for some time. After that, I was misdiagnosed and treated for a fungal infection. By the time I received the correct diagnosis of alopecia, I had already lost most of the hair on my head and part of my eyebrows,” she says.</p><p>For most people with alopecia, that’s how the disorder starts—with a tiny bald patch that could just be anything. Explains Dr Agarwal: “The hair loss can start as small, coin-sized bald patches—it could be just one or multiple. The alopecia area appears smooth with hair at the edges that are broken (also called exclamation point hair). The patch rarely burns, itches, or has rashes. Sometimes, the alopecia patch may recover while newer patches may form around it; smaller patches of alopecia can also converge together to form bigger alopecia patches. People may also experience loss of eyebrows and eyelashes.”</p><p>AlsoRead0</p><p>Even though genetics, stress, and lifestyle are often held responsible for causing alopecia areata—the disease is complicated with many factors contributing to its occurrence. A 2018 research paper published in the <i>International Journal Of Trichology</i> also suggests that its prognosis isn’t predictable either. While many patients tend to heal spontaneously, others can have a more chronic disease—with varying degrees of balding that may never show hair growth again.</p><h2>Not just a cosmetic problem</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Alopecia_0003_%20_1649161217676.jpg"></figure><p>In a world with impossible beauty standards for women, it’s hard to cope with anything that sets you apart from what you’re supposed to look like. And women aren’t supposed to have crew cuts, or worst still, a bald head. No siree! It is cascading locks that we associate with beautiful women. Now imagine a disorder that makes reaching that goal impossible.</p><p>“Given that in the case of men balding is a more widely accepted phenomenon, the impact of alopecia may be different for them as compared to women—who may experience more deleterious effects on their mental health and well-being,” says Kamna Chhibber, Delhi-based clinical psychologist and head - mental health at Department of Mental Health and Behavioral Sciences at Fortis Healthcare. “This adds more to the distress of having alopecia,” she adds.</p><p>Not just distress—alopecia can lead to a slew of mental health problems for the people who suffer from it. A 2005 study published in the prominent peer-reviewed health journal <i>The BMJ </i>goes on to suggest that those with alopecia are at a higher risk of developing psychiatric disorders like anxiety, social phobia, paranoid disorder, and even clinical depression. “Given that alopecia can affect how an individual is perceived and their own body image, it can lead to negative social experiences. Moreover, it can affect their mood, making them feel low and sad,” chimes Chhibber.</p><p>Then there is the impact of alopecia on the way people perceive themselves and the way they think the world perceives them. “This can lead to the experience of fatigue and tiredness, and impact their concentration and focus” she adds.</p><p>AlsoRead1</p><p>Shaily’s story is no different. “Alopecia is an autoimmune disease and you have no control over how or to what extent it will progress. This uncertainty of whether I will go completely bald or I might have some-re growth was the most stressful part of alopecia for me,” she says. “My morning would begin by seeing lumps of hair strands on the pillow. Throughout the day I could see how my hair would simply come out in huge chunks when I brushed it or washed it. I stopped looking in the mirror because I could not recognise myself.”</p><p>Shaily’s struggle didn’t simply stop there. She also started losing her eyebrows and eyelashes, and her tussle with alopecia catapulted her into the throes of an identity crisis. “I would start crying any time of the day because I thought I was losing my identity. I wasn’t confident enough to go out in public because I was not comfortable with how I looked at that time. All this stress was only making things worse for me and I lost almost half of my hair, which left big bald spots all over my head,” she shares.</p><p>“Hair loss, especially for women, is a hard subject that carries shame, devastation, grief, anxiety, depression, and so much pain. I was not working at the time and all I feared was that even if I get selected for an interview, how will I face people?” Shaily says, candidly.</p><p>“The anticipation of having to go around the same conversations and feeling that people may not fully understand their condition, may reject their experience, or be amused by it harms the person's state of emotional and mental well-being,” explains Chhibber.</p><h2>There may not be a cure, but there is hope</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Alopecia_0002_%20_1649161253612.jpg"></figure><p>When it comes to the line of treatment for alopecia areata, it’s important to understand that there is no cure for this disorder. However, certain medical interventions can help patients grow back the lost locks. “For starters, it is important to note that alopecia areata should not be self-treated with home remedies—rather, a board-certified dermatologist should be consulted,” stresses Dr Agarwal.</p><p>“There are various standard treatments for alopecia globally. A dermatologist can prescribe topical or oral medications such as steroids and immunosuppressants or administer injectable steroids in the alopecia areata patches,” she adds.</p><p>However, treatments for alopecia have their limitations and not all patients might experience hair growth. Moreover, in many patients as one bald patch witnesses the emergence of new strands, another may start forming. “When the alopecia is persistent and irreversible, there are camouflage tools like hair wigs and patches that can be used. Eyebrow hair loss can be covered with micro-blading and eyelash extensions can be tired,” suggests Dr Agarwal.</p><h2>Self-acceptance is key </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Alopecia_0004_%20_1649161265497.jpg"></figure><p>When medicine fails, self-acceptance needs to kick in. After a series of treatments involving Ayurvedic interventions, steroid creams and injections, Shaily set out on a path to embrace herself. “Just to divert my mind from the stress and constant anxiety of having alopecia, I started sharing some videos and pictures of my bald head on social media—and I was shocked to see how supportive people are around me. This made such a positive impact on my confidence,” she says.</p><p>“Thanks to the support from my family and friends, I stopped feeling ashamed of my alopecia; instead I started embracing it. Recently, I shaved my head and it felt like freedom to me. I gave job interviews, started working, travelled to different cities, and did every daily activity without hiding my baldness. People still stare when I go out, but it does not bother me anymore,” Shailyquips.</p><p>AlsoRead2</p><h2>Something’s got to give…</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Alopecia_0005_%20_1649161275901.jpg"></figure><p>Let’s revisit the impossible beauty standards for a minute. From commercials to films to even social media now—every woman on every screen looks picture-perfect with wonderfully-coiffed hair, flawless skin, lean bodies, and on-fleek attires. Stray away from this fashion-forward image of a woman conjured up by celebrities and influencers, and body image issues are bound to crop up.</p><p>“I think that social media is getting very toxic with everyone talking about how to get perfect hair, skin, and body—so much so that we have forgotten how to be our true self in public,” notes Shaily. While shattering the idealistic image of a beautiful woman that we carry around with us might take time still, we can bring about change in the way we approach women with alopecia. </p><p>AlsoRead3</p><p>“How people communicate can make a huge difference to people with alopecia. It is important to avoid asking too many questions, and help the person understand that they are indeed accepted for who they are and that the changes they are going through do not impact our perceptions of them,” suggests Chhibber. “Exaggerated responses and comments on their appearance should be avoided, and the focus should be on listening to them. Reassure them that you are there as a supportive individual, and not someone who is prying to know more,” she adds.</p><p>“We need to support the people around us who have alopecia or any illness that makes them visibly different,” implores Shaily. “It is already a challenge for them to embrace their condition and go out of their comfort zone. They know they can wear wigs and hats to hide their baldness, but they choose not to. Don’t make fun of them—instead appreciate the fact that they are showing their true self,” she concludes.</p><p>Thin or fat, tall or short, fair or dark, alopecia or no alopecia—women’s true selves are hardly allowed to strut freely. But if there’s one thing that Will Smith’s slap heard around the world has taught us, it’s this: bullying women for the way they look is not okay. Hair might not be everything, but emotional well-being is. </p>

The impact of alopecia areata in women is not just hair loss. It can also trigger body images issues, identify crisis, and even depression.

The impact of alopecia areata is more than just hair loss. In women especially it can trigger body images issues, identify crisis, and even depression. 

Alopecia Areata: Signs, Diagnosis, Treatment, And Psychological Impact | Zee Zest

Living With Alopecia Areata: A Condition That Causes More Than Just Hair Loss 

Hair 

Hair Growth

Haircare

Hair Loss

<p>Whether you’re looking for ways to cut down on food waste or simply to make the most of your produce, these tips and tricks surely come in handy. Here are ways you can dig out the best from your peelings. So go ahead, put those saved peels to some good use!</p><h2>1. Make Vegetable Stock</h2><p>Instead of buying ready-to-use or store-bought stock, you could make your own using the leftover stalks, skins and peels of whatever veggies you’ve got at hand. From the skins and peels of onions, carrots, celery, potatoes, garlic and ginger to the roots of herbs like parsley and cilantro, you could throw any of your leftover peels into the stock.</p><p>If you don’t require them immediately, wash and clean the peels and save them for later use in the refrigerator. Once you have a good amount of leftover, transfer them all into a pan of water and simmer on low heat for about 10 to 15 minutes. Once cool, strain and store in a jar or container. You can refrigerate this stock for up to four days and use it for just about anything - soup, risotto or stew.</p><h2>2. Turn Them into Something Yummy</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-876-make-them-yummy_1615461647150.jpg"></figure><p>Love potatoes? Make the most out of them by saving the peels. Simply soak the peels in water for a good half an hour. Let them dry and then season with whatever spices you like. The same goes for carrot peels. Bake them or throw them into a pan with some hot oil. You’ll have crispy chips to add happy to your dull evenings in no time. Spice up your cakes, muffins and other baked goodies with orange or lemon peels zest. You could also use them to up the flavour your cocktails.</p><p>You could also treat yourself to some candied orange or lemon peels. To get started, simply cut strips of these peels and throw them into a saucepan filled with water and let boil. Drain and set aside. In another small saucepan, mix together equal amounts of sugar and water and boil until it turns sticky. Next, add in the peels and cook until they become translucent. Drain the excess sugar syrup and set it aside to cool. Store in an air-tight container and munch on these when those sweet tooth cravings kick in.</p><h2>3. Welcome Youthful-Looking Skin</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-876-use-on-your-skin_1615461731862.jpg"></figure><p>Leftover fruit and vegetable peels can work wonders for your skin’s health, thanks to the antioxidants and other nutrients in them. In addition to helping whiten, exfoliate and cleanse your skin, some fruit peels also make for good moisturisers. What’s more, they are natural, effective, and economical. For a natural moisturiser, rub the fleshy part of an avocado, papaya or banana peel on your face.</p><p>To make your own DIY face scrub, dry a few orange or lemon peels in the sun for about two to three days. Grind them to a coarse powder, mix with unpasteurised yoghurt and a dash of honey. Generously apply this onto your face and neck. Let it stay for 15 to 20 minutes and then gently scrub. Rinse with lukewarm water. Do this once a week. </p><p>AlsoRead0</p><h2>4. Say Goodbye to Tired Eyes</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-876-for-dark-circles_1615461786484.jpg"></figure><p>Potato peels are a good source of enzymes and vitamin C, both of which can help get rid of dark circles and also soothe puffy and tired-looking eyes. You could also use cucumber peels for their cooling properties.</p><p>All you need to do is, before going to bed, refrigerate these leftover peels for around 10 to 15 minutes. Once chilled, place them over and around your eyes and let rest for at least 20 minutes. Rinse your eyes with cold water. Do this every night for best results. In no time you’ll be left with always fresh-looking eyes!</p><h2>5. Whiten your teeth</h2><p>Unlike other over-the-counter bleaching agents, fruit peels don’t cause dental erosion and are absolutely economical. Rubbing your teeth with the inside of a banana or an orange peel can help brighten your smile naturally,and helps to get rid of yellow tinges from your teeth.</p><p>These peels are also a good source of magnesium, manganese and potassium, and can help recharge your tooth enamel, thereby keeping them white and bright. Make sure you do this either after or before brushing your teeth, and in no way should this replace your regular dental hygiene routine.</p><h2>6. Repel Pesky Pests</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-876-to-keep-pests-away_1615461688002.jpg"></figure><p>Yes, you can keep those uninvited guests away from your home without having to bother about the ill-effects of the hazardous chemicals found in most store-bought repellents. Citrus peels, especially orange and lemon, are a great (and natural) way to keep pests and insects away.</p><p>The citrus scent makes these fruits a natural pest deterrent, thereby keeping your home free of bugs and pests. Simply place these peels around strategic areas in your home such as the corners, windows and doorways or in places frequented by pests. </p><p>AlsoRead1</p><h2>7. Soak in Goodness</h2><p>Orange and grapefruit peels have a great scent and make for a good therapeutic bath soak. You could go a step further by throwing in some cucumber peels too. Their cooling properties will help soothe any itchiness or dryness. You could also use up your lemon peels for an extra boost. They have natural bleaching properties which can reduce skin discolouration and also perk up your skin.</p>

Make the most of fruit and vegetable peels that would otherwise increase your food waste.

Don’t throw away your veggie and fruit peels! Put them to creative uses for snacks, skincare and repelling pests instead. Read Zeezest.com

7 ways to use leftover fruit and vegetable peels | Zee Zest

7 Ways To Get Creative With Leftover Fruit And Veggie Peels

Sustainability

Leftovers

Food Waste

<p>Let’s admit it, #HealthGoals is a trend that has all of us succumbing to it in real life as well as on our social media pages. However, working towards achieving it (in the trendiest of athleisure wear), is the only real struggle! From following your diet chart to the T to hitting the gym almost every alternate day (you wish!), we all face the wrath of our nutritionist when things go out of hand.</p><p>From weaning us off our sugar cravings to loading us with healthy but unappetising juices, we make this struggle easier by quizzing nutritionists on their diet and fitness routines.</p><h2>1. To eat or not to eat before a workout?</h2><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-913-Expert-workout-meal-fitness-inside-image_1615526470847.jpg"></figure><p>To get you started on a dose of motivation, Shweta Bhatia, a Mumbai-based clinical and sports nutritionist shares her daily routine. “I work out in a fasted state since I follow a ketogenic plan. I strength train thrice a week and do one-two day of High-intensity interval training (HIIT) for cardio, swimming or altitude training,” says Bhatia.</p><p>While most of us find it difficult to kick the boredom out of our monotonous exercise routine, Lovneet Batra, a Delhi-based clinical nutritionist suggests mixing things up to tackle this issue. “For me, it’s mostly between swimming, weight training, yoga and Pilates. Before my workout, I eat a mango or banana,” says Batra.</p><p>Bananas are the go-to food for pre-workout regimes as they are full of potassium and magnesium which help to replenish minerals and provide natural sugars to fuel your workout. Take Bengaluru-based dietician and wellness consultant Sheela Krishnaswamy’s advice and start exercising early in the morning. “I alternate between weight training and aerobic exercises along with some yoga asanas to maintain flexibility. My pre-workout fill is just a cup of hot tea.”</p><h2>2. W for Water and Wonder Workout</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_water_1649684790099.jpg"></figure><p>Staying hydrated and replenishing lost fluids post your exercise routine is a no-brainer. Krishnaswamy takes small sips of water during her workout session followed by a healthy breakfast. “I focus more on replenishing lost fluids and electrolytes,” adds Bhatia. To increase her fluid intake, apart from water, she includes variations such as thin buttermilk, coconut water, lemon water with salt and cold soups.</p><p>In case Krishnaswamy’s workout lasts over an hour in a hot and humid environment, she opts for a rich sports drink. While it’s important to drink water before, during and post your workout, remember that water intake will vary from person to person based on the exercise environment, workout intensity and type of workout. </p><p>AlsoRead0</p><h2>3. Plan your diet around your activity</h2><p>Your pre-and post-workout diet should be planned depending on the intensity of your workout and fitness goals. “Yoga and Pilates are usually low-intensity activities since you mostly use your own body weight for a long duration. If you’re using resistance, the intensity may be higher, although depends on the duration. Short duration and more resistance are equal to high intensity across all exercise types,” explains Bhatia.</p><p>“Holding a pose generates lactic acid in the muscles and leaves you with a burning sensation. That does not mean that your activity is more intense. Activities that are of higher intensity demand more protein for repair,” adds Bhatia. Choose your pre-workout snack wisely. A glass of coconut water is best if you’re doing yoga, but if you’re going for a long run or a swim have a fruit, recommends Batra.</p><p>To help your muscles recover, it’s important to have a meal that has both carbohydrates and protein, within two hours of your workout. Bhatia’s go-to is whey protein post-workout. “Post-workout, I drink sattu and have a small bowl of paneer,” shares Batra. Again, plan your post-workout meal option depending on the workout type, duration, intensity of the workout and your body type. </p><p>AlsoRead1</p><h2>4. Watch what you eat</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_watch_what_you_Eat_1649684917729.jpg"></figure><p>Bhatia cautions against eating junk and then thinking that you will burn off the calories in your workout. “Working out right after a high fibre or high-fat protein meal can cause discomfort,” adds Batra. “It is always good to rely on carbs from fruit for better energy levels before a workout. Eat a rainbow by choosing a wide variety of fruits so that you get the best range of antioxidants, vitamins and minerals. For snacking, a box of dry fruits also comes in handy for a boost of energy, concludes Batra.</p><p>So, the next time you feel demotivated to keep up with your diet/exercise plan, keep these expert tips in mind and you will achieve your #healthgoals sooner than you imagine.</p>

Here’s how the experts map out their workouts and meals to achieve their fitness goals.

Pair your workout with the right nutritious food to get the best out of your exercise. Fitness experts share their diet and workout plans. Read Zeezest.com

What do nutritionists eat before and after a workout? | Zee Zest

4 Hacks From Nutritionists On Planning Your Workout Meals Better

Workout

In conversation with Huma Qureshi and Alia Bhatt’s yoga teacher on aerial yoga and the importance of the form. 

In conversation with Alia Bhatt’s yoga teacher on aerial yoga and the importance of the form. Read the full story on Zeezest.com. 

Interview: Anshuka Parwani | Alia Bhatt Yoga Trainer

Learn Fitness Tips From Anshuka Parwani – Bollywood’s Favourite Yoga Trainer

Shivoham, Anshuka Parwani and Krishna Shroff talk about what makes Bollywood actor Huma Qureshi a real fitness influencer and more. For more stories, read Zeezest.com.

Fitness Experts Say Huma Qureshi Defines Real Fitness | Celebrity fitness 

Here’s Why Huma Qureshi Is The Real Fitness Influencer

How much is too much when it comes to fitness training? Find out here.

Ranbir Kapoor, Aamir Khan and Jacqueline Fernandez’s fitness trainer Shivoham (Dheepesh Bhatt) talks about overtraining and how to cut back on it. For more stories, read Zeezest.com.

Interview with Fitness Trainer Shivoham on Overtraining

Ranbir Kapoor’s Fitness Trainer Shivoham On Overtraining And How To Cut Back

<p>It’s only been a few years since Disha Patani’s debut in <i>M.S. Dhoni: The Untold Story </i>in 2016, but she's already a rage when it comes to her style and fitness goals. Fans who follow Disha on social media would know how much she loves working out. In just a few years, she has become a fitness role model for many. From deadlifts to flying kicks, the diva can do it all. The <i>Baaghi </i>actor is often seen sharing her fitness routine on her Instagram account, keeping her fans updated on her progress, while also motivating them to take their own workouts seriously. Disha Patani’s gym workout videos are a must-follow for anyone looking for motivation to start their fitness journey. Here are some of our favourite Disha Patani workout videos from the actor’s Instagram account.</p><h2>Core strength</h2><p>In this video, Disha is performing a core strength workout that is sure to give you the motivation you need. She is seen pulling down external weights as she performs the wide lat pulldowns. The Malang actor wore a multi-coloured bikini top with criss-cross back ties along with tie-dye baggy shorts to show off her goal-worthy body. She added Baekhyun's song Cry For Love in the reel. Take a look at Disha Patani’s workout video below.</p><p>AlsoRead0</p><h2>High kicks</h2><p>Disha shared a video while she was working with her fitness trainer Raakesh Yadhav. The Radhe actor is seen sporting a white cropped sweatshirt along with oversized gym pants. She serves some serious high jumps and kicks while circling her body in the air, kicking a plank held by her trainer. Take a look at the video below.</p><h2>Lifting weights</h2><p>In this gym video, the Malang star is seen practising the rack pull with 80-kg weights. The actor expertly bends her back before lifting the weights which work on her back and muscles. She wore a black T-shirt and black gym shorts. Watch Disha’s workout video below.</p><p>AlsoRead1</p><figure class="media"><oembed url="https://www.instagram.com/p/CaEhUThgc_0/?utm_source=ig_embed&ig_rid=bc951c4a-478c-47f5-8c82-b65d034eca32"></oembed></figure><h2>Triple kick</h2><p>Fans were left swooning over Disha's fitness after she posted a video of herself doing the enviable triple kick. The actor is seen racing and jumping against a kickboxing pillow, effortlessly acing the triple kick before returning to the ground. Disha's Instagram post was flooded with likes and comments from fans, friends and colleagues soon after she shared the video. Take a look below.</p><p>AlsoRead2</p><h2>Kong Vault</h2><p>Disha posted a video of herself performing a kong vault, a parkour manoeuvre. She can be seen taking a leap over a high pile of stacked gym mats and jumping over it. Disha landed like a pro on the opposite side. She was dressed in red shorts and a loose green t-shirt. "After ages trying my hand at kong vault, back to training with @nadeemakhtarparkour88," she said in the post’s caption. Watch the video below.</p><figure class="media"><oembed url="https://www.instagram.com/p/B4RZsvsgNPR/?utm_source=ig_embed&ig_rid=b111c724-88e0-453b-b9bf-275e3b2b59d2"></oembed></figure><h2>Favourite workout routine</h2><p>The <i>M.S. Dhoni </i>actor shared her favourite workout routines that she does regularly. She shared a video of herself doing barbell squats while lifting 70-kg weights. Disha also lifts 30 kgs for three sets of hip thrusts, as seen in the video below. Her elevated "stiff leg" deadlift is truly unmissable. Finally, she performs her last exercise which is hamstring curls in three sets of ten reps each. Watch the video below.</p><figure class="media"><oembed url="https://www.instagram.com/p/CMq7vxbgYhk/?utm_source=ig_embed&ig_rid=2dd2c706-7740-4b32-aac0-d73bb5bf8b7e"></oembed></figure>

From kickboxing to deadweights, these fitness videos from Dish Patani will inspire you to get a strong and sculpted body. 

Disha Patani sets major fitness goals for her fans by sharing her workout videos on Instagram. Here are some of our favourites. Read more on zeezest.com.

Fitness Motivation from Disha Patani’s Workout Videos | Zee Zest

Disha Patani’s Workout Videos Are The Fitness Inspiration You Need 

Disha Patani

Bollywood 

<p>Actually, everyday is Earth Day, but April 22 is an annual reminder to do our bit for the environment—because there is no planet B. Acting boldly, innovating broadly, and implementing equitably has never been more important. Keeping up with this year’s theme— invest in our planet—the focus is on climate and environmental literacy, ending plastic pollution, conservation and restoration, food and environment, and acting on climate change. </p><p>From soaring temperatures to forest fires, droughts and floods, the earth has suffered gravely, especially in the past few years. Hence, the urge to make earth a better place is real. The world is slowly adapting to sustainable living practices and making conscious efforts to protect and preserve the planet for the future.  </p><h2><strong>India’s youngest climate activist Ridhima Pandey shares ways to reduce waste </strong></h2><figure class="media"><oembed url="https://www.instagram.com/p/CUNJ2gNsrZc/"></oembed></figure><p><i>Credit: Instagram/Ridhima Pandey</i></p><p>Ridhima Pandey, a 14-year-old climate activist from Uttarakhand—also referred to as India's Greta Thunberg—advised it is never too late to start investing in your planet, and this Earth Day is a good time to start. She told <i>Zee Zest</i>, “Investing in our planet means protecting the natural resources that we all rely on, and one great way to do that is by reducing how much waste we release into the environment.” For the unversed, Ridhima was among the 16 children who filed a complaint against the Indian government at the UN Climate Action Summit for the lack of action on the climate crisis.</p><figure class="media"><oembed url="https://www.instagram.com/p/CSMMMY7Hic_/"></oembed></figure><p><i>Credit: Instagram/Ridhima Pandey</i></p><p>Elaborating further on how to reduce waste, she suggests, “We should use steel lunch boxes and water bottles when we are going to school or anywhere else; we should reduce the amount of plastic products from our daily-use items like toothbrush, comb, plastic bags, and straws as new studies have found that micro particles of plastic are found in human body which would have entered our body through the seafood that we eat. Our plastic waste ends up in the seas and then in the stomach of marine animals and then on our table as food.”</p><figure class="media"><oembed url="https://www.instagram.com/p/CPuYCCbHEpc/"></oembed></figure><p><i>Credit: Instagram/Ridhima Pandey</i></p><p>Stressing on changes that we need to make in our daily lives, she recommended, “We all have water purifiers in our houses so reuse that waste water from your purifiers for watering plants and don't waste water while brushing and bathing; use buckets instead of using showers. Simultaneously, it is also important to work with the government and your local leaders to eliminate the problem of waste management, pollution etc from your society. It is also important to educate your community about all these problems. I want to request all the youths out there to come out and take actions as these actions are going to determine our future.”</p><h2><strong>All we have to do is consume less: Nandita Das</strong></h2><p>Bollywood actress Nandita Das has been advocating environment awareness and water conservation for a decade now. She also collaborated with the Centre for Science and Environment and worked as an eco-warrior to help initiate a change. Talking about how bringing in small changes can have a larger impact, she told us, ​“On this Earth Day, we need to take a moment to think—how can I bring about small changes in my life and in my circle of influence to be more mindful in the way we live? The big problems are too overwhelming, and so we end up doing nothing. Instead if we closely examine our own actions, I am sure each one of us will find ways to consume less, become more aware of the way we use natural resources and learn to respect our environment.”</p><figure class="media"><oembed url="https://www.instagram.com/p/CYMVbgkv4EM/"></oembed></figure><p><i>Credit: Instagram/Nandita Das</i></p><p>Nandita also got candid about how her 11-year-old son is determined to take small steps and contribute to the change. “My 11-year-old son and I often talk about the difference between the things we need and the things we want. He once said, all we have to do is consume less. And I think there is a lot of wisdom there. I am trying to remind myself of that all the time. But I know I could do a lot more,” she concluded.</p>

Everyday is Earth Day, because there is no planet B.


Actress Nandita Das and teen climate change activist share how we can save planet earth, one small change at a time. 

Climate Warriors Nandita Das & Ridhima Pandey Have A Message 

Climate Warriors Nandita Das & Ridhima Pandey’s Message On Earth Day Deserves Attention

Earth Day

Climate

Environment

Earth

<p>The ongoing pandemic has shed light on the importance of fitness in everyone's life and who better than Bollywood celebrities to draw fitness inspiration from? Bollywood stars are known for their extreme physical transformations; take Farhan Akhtar, for instance, who exercised day in and day out to achieve an athlete's body for his role in Rakesh Omprakash Mehra’s <i>Bhaagh Milkha Bhaagh</i>. And often, actors like Alia Bhatt, Deepika Padukone, Malaika Arora, Janhvi Kapoor, Tiger Shroff, and others share their fitness routine with their fans online motivating them to stay fit. If you are someone who is planning to up your fitness game, then take cues from the following Bollywood celebrities on social media.</p><h2>1. Alia Bhatt </h2><figure class="media"><oembed url="https://www.instagram.com/p/CTv_fbNsJQW/?utm_source=ig_web_copy_link"></oembed></figure><p>Alia Bhatt’s fitness routine includes a range of physical activities like yoga, pilates, cardio exercise, and weight training. The actor who constantly reminds her fans about the importance of fitness through her social media and her mantra of “progression over perfection” has struck a chord will the millennials. Hectic schedules or sleepless nights, nothing comes in the way of Alia Bhatt and her fitness routine. So, for some fitness motivation, head on to Alia Bhatt’s social media profile. </p><h2>2. Deepika Padukone </h2><p>Who better than former Indian badminton player's daughter to take fitness inspiration from? Deepika Padukone, just like her dad, Prakash Padukone, has a strong penchant for badminton. She includes the affable sport in her fitness routine. Interestingly, the actor has played badminton with athletes like P V Sindhu. </p><p>Besides badminton, Deepika's fitness routine includes a mix of yoga, gym training, Pilates, and other physical sports. So, if you love the outdoors just like Deepika, then adapt the Bollywood star's fitness routine this summer to achieve an envious body. </p><h2>3. Malaika Arora </h2><figure class="media"><oembed url="https://www.instagram.com/p/CahP1dMqsZu/?utm_source=ig_web_copy_link"></oembed></figure><p>"Have you done your yoga practice today?" often asks Malaika Arora, entrepreneur and celebrity, to her fans on social media. Malaika is a fitness freak who never misses a workout, whatever the reason be. Interestingly, the actor shares workout motivation every Monday on her social media page to encourage her fans to get rid of Monday blues. She is very active on social media and leaves no stone unturned to motivate her fans to exercise daily with her frequent online posts. Malaika's fitness regime includes a mix of both yoga and cardio exercises.</p><h2>4. Janhvi Kapoor </h2><figure class="media"><oembed url="https://www.instagram.com/p/Ca9G3FRu9Zx/?utm_source=ig_web_copy_link"></oembed></figure><p>A quick scroll through Janhvi Kapoor's social media will reveal that she takes her fitness regime very seriously. Janhvi's fitness routine includes gym training sessions, her favourite Pilates classes, rope training, and dancing.</p><h2>5. Shahid Kapoor </h2><figure class="media"><oembed url="https://www.instagram.com/p/BPW6qgIDxO3/?utm_source=ig_web_copy_link"></oembed></figure><p>What does Shahid Kapoor do to relieve stress? He cycles his way out of his problems. Shahid is undoubtedly one of the fittest actors of his generation, all thanks to his impromptu cycling and cricketing sessions. The actor is a fitness enthusiast who starts his day with a good cardio session in the gym followed by an array of physical activities that keep him busy and fit.</p><h2>6. Tiger Shroff </h2><p>Tiger Shroff doesn't believe in rest days, he hits the gym every day and nothing stops him from doing so, and clearly, the result is visible. The actor's chiseled physique is an inspiration for many. So, what is Tiger's fitness routine? The <i>Heropanti</i> actor does a variety of things to keep himself fit. He hits the gym every day and practices martial arts, among other things. Tiger also has a treadmill in his bedroom. He revealed in an interview, that he hops on it first thing in the morning.</p><h2>7. Vidyut Jammwal</h2><figure class="media"><oembed url="https://www.instagram.com/p/CFRJP2yn9Q2/?utm_source=ig_web_copy_link"></oembed></figure><p>Known as the 'Jackie Chan of Bollywood', Vidyut Jammwal does various things to remain fit. He practices martial arts and plays a sport, among other things, to maintain his chiselled physique. The actor is a rare bird at the gym as he believes playing an outdoor sport is much more beneficial than a cardio session. </p>

If you are planning to up your fitness game, take cues from Bollywood celebrities.

These 7 Bollywood celebrities will inspire you to up your fitness game. 

Bollywood Celebrities You Should Follow If Staying Fit Is Your Goal 

Alia Bhatt, Deepika Padukone, And Malaika Arora Teach You To Ace Your Fitness Game

Celebrity Fitness

Bollywood Celebrities

<p>While the human body can go without food for three weeks, research suggests it cannot go more than three to four days without water. There's no doubt that the human body depends on a regular intake of water for its survival. After all, 60 per cent of an average adult human body is made up of water, states a report by the US National Institute of Health.</p><p>This elixir of life plays multiple roles in the human body – from regulating its internal temperature and transporting nutrients to lubricating joints. All of us are aware of the 'eight glasses of water a day' adage but how accurate is this recommendation?</p><h2>Myth or Fact</h2><p>Eight glasses of water a day, which is about two litres, is said to be the ideal amount to keep the human body hydrated but does this hold true for everyone? Munmun Ganeriwal, a nutritionist and fitness consultant says, "Drinking eight glasses of water a day is a reasonable goal to remember but hydration needs differ from person to person."</p><p>The founder of Yuktahaar, a Mumbai-based nutrition and exercise consultancy, explains, "For some, drinking lesser than eight glasses could work but there may be some who may require more than that.”</p><h2>Right Amount</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_water_1649679618125.jpg"><figcaption>© Canva</figcaption></figure><p>Apart from being different for every individual, the adequate amount of water intake also depends on factors such as the season, where one lives, one's level of physical activity and overall health status. For instance, those who follow a regular workout routine may require more water to make up for the fluid lost during exercise.</p><p>The body also tends to lose fluids and electrolytes rapidly when one is sick, particularly when experiencing fever, vomiting or diarrhoea. Women who are pregnant or lactating also need to up their water intake to stay hydrated.</p><p>The best way to know whether your body is hydrated enough is to do a quick urine check. "The colour of your urine is a good way to tell," suggests Ganeriwal. "If it is colourless, that's a good sign but if it is dark then it's time to drink more water," she explains.</p><p>Many people think that drinking excess water can be harmful to the body. But, according to Ganeriwal, it is rare that someone can have so much water that it becomes harmful. "Excess water can cause hyponatremia or low levels of sodium, but it’s not very common,” she says. </p><p>AlsoRead0</p><h2>Benefits of Staying Hydrated</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Id-1124-water-health-inside-image_1622385807886.jpg"></figure><p>Now that we know it's not so much the amount of water but ensuring that our body is well hydrated at all times, here's a look at the benefits of drinking water regularly through the day:</p><p><strong>Great for skincare:</strong> Water keeps the insides of the body hydrated and one of the benefits of this is great skin. “Drinking enough water and maintaining the hydration status of the body gives elasticity to the skin, keeping it supple," explains Ganeriwal, and adds, "The moisture that the skin receives through water prevents early signs of ageing such as wrinkles and fine lines.”</p><p><strong>Better digestion:</strong> The most underrated but important function of water is that it aids digestion. Sipping on water at regular intervals throughout the day prevents digestive discomfort such as constipation, indigestion and irritable bowel syndrome (IBS). The regular intake of water makes sure to cleanse your stomach and digestive system. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_water_digestion_1649679738412.jpg"><figcaption>© Canva</figcaption></figure><p><strong>Weight loss:</strong> Drinking sufficient water helps boost metabolism and accelerates the process of fat burning in the body. Ganeriwal explains, “A study published in the Journal of Clinical Endocrinology and Metabolism found that those who drink about 500 ml of water witness a 30 per cent increase in their metabolic rate. At the same time, mild dehydration can cause the metabolic rate to slow down by as much as 3 per cent." </p><p><strong>Detox:</strong> When the body is dehydrated, the kidneys are unable to perform optimally and cause the buildup of toxins in the body. Drinking water helps to cleanse or detoxify the body and reduces the risk of kidney stones.</p><p><strong>Heart health:</strong> Drinking water is good for the heart too. Ganeriwal explains, "Water helps maintain blood viscosity, plasma and fibrinogen distribution. A heart that is well-hydrated pumps blood more easily thus drinking water also improves blood circulation.” For a healthy heart, it is also important to be aware of where the trans fats hide in your food.</p><h2>Not Just Water</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_drinks_benefits_hydration_1649679840335.jpg"><figcaption>© Canva</figcaption></figure><p>Water, although essential, is not the only way you can keep your body hydrated. There are other sources that replenish the body's fluids as well. Several fruits and vegetables, rich in water content, can help to keep the body hydrated. “Cucumber, watermelon, strawberry, banana, coconut water, buttermilk, tomato, pineapple and orange are some foods with high water content," says Ganeriwal. Turning vegetables into juice is a great way to stay hydrated.</p>

The ideal intake of water a day depends on several factors.

Experts reveal whether we really need eight glasses of water a day, the health benefits of drinking water and how to stay hydrated. Read Zeezest.com

Experts Answer How Much Water To Drink In A Day | Zee Zest

Experts Decode: Do You Really Need 8 Glasses Of Water A Day? 

Water

Healthy

Hydration

Drinks

Whether you find it difficult to fall asleep or wake up multiple times at night, Ayurveda has the solutions for your sleep problems. 

This World Sleep Day, learn how Ayurveda can help you sleep better at night. Read more on zeezest.com. 

World Sleep Day: Ayurvedic Solutions For Common Sleep Problems | Zee Zest 

Solve All Your Sleeping Problems With These Ayurvedic Interventions 

Do you sacrifice sleep for leisure time? Luke Coutinho suggests ways to snap out of it. 

Learn about the causes of revenge bedtime procrastination and ways to deal with it from health coach Luke Coutinho. Read more on ZeeZest.com. 

What is revenge bedtime procrastination and how to deal with it

What Is Revenge Bedtime Procrastination And Here’s How To Stop It 

<p>Sleep is like food for the body's healing mechanism. A good mattress can really change the way you sleep. More than 40% of people suffered from sleep related issues, while we were battling the pandemic. Sleep problems during the COVID-19 have affected mental well-being the most. But using comfortable mattress that supports your back can really make a difference. So how do you choose a mattress that can help? Read on to know all about it.</p><h2>Mattress matters</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Mattress%20Reg%20Story_Insides_3_1648030230875.jpg"></figure><p>When looking for the best mattress in the market, it is vital to understand our body type and sleeping position. A good mattress should support your physical structure as well as promote proper spinal alignment by aligning with your back's natural curves. Mostly a person is either a back sleeper, side sleeper, stomach sleeper, or some combination of the three. Neha Sharma, chief marketing ninja, Sleep Ninja Mattresses explains: “Back sleepers, also known as spine sleepers, place a lot of pressure at the base of their backs which results in back pain. In particular, the right firmness level can significantly reduce and eliminate any unnecessary tension at the shoulders and lower back. Where back sleepers need support, side sleepers need pressure relief at the shoulders and hips. This means that they will typically want to stick with a softer mattress that contours to the curves of the body. Stomach sleepers are usually heavyweights as they tend to weigh quite a bit more than average. This means that they would not be particularly fond of firm mattresses, but instead would advocate the choice of a medium level of support that falls in between soft and the harder mattress options.”</p><p>AlsoRead0</p><h2>The right choice</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Mattress%20Reg%20Story_Insides_1_1648030145920.jpg"></figure><p>SleepyCat has done extensive research on mattresses over the past year, and their findings showed two main issues: they heat up, making people uncomfortable as the night progresses; or the mattress loses its plushness, becoming flat. Kabir Siddiq, founder & CEO, SleepyCat says: “Our customers love our 8-and 10-inch memory foam mattresses for that hotel-bed-like feel. There's really nothing quite like it. Latex mattresses are ideal for people who like their mattress to be bouncy, without that responsive gentle sink that memory foam mattresses have. Consider your sleep position, the firmness you prefer, and the feeling you want when you enter your bedroom. It's important to understand the type and quality of foam that the mattress is made of as well as the features they offer like orthopaedic support zones.” </p><h2>Myriad choices</h2><p>A person spends almost one-third of his life in bed so choosing the right kind of mattress is important. "An innerspring mattress is a type of mattress that has coils inside of it to provide support. The coils are made up of steel, and they are covered with fabric that can be easily washed. Latex mattresses are made from natural rubber that is harvested from rubber trees. This type of material is hypoallergenic, which means it does not produce any dust or mites, making it safer for people with allergies or asthma. Memory foam mattresses are made up of a foam layer that is designed to contour around the body and reduce pressure points. These memory foam mattress also have a higher density than other types of mattresses, which makes it more durable and long-lasting. A hybrid mattress is a mattress that has two different types of mattresses in one. It is made up of a memory foam layer and a latex layer. This type of mattress is great for people who want to have the benefits from both types of mattresses. Air mattresses are inflated with an air pump. Each side of the bed is equipped with a chamber of air to accommodate two sleepers with varying preferences,” says Nitin Gupta, executive director, Springfit.</p><p>AlsoRead1</p><h2>Factoring in</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Mattress%20Reg%20Story_Insides_4_1648030277329.jpg"></figure><p>There are a few things consumers must look for when searching for a comfortable mattress—i.e. durability, ergonomic comfort, allergen-free and breathability (this is especially important with the tropical climates we have in India), and that it caters to your specific health-related needs. Priyanka Salot, co-founder, The Sleep Company says: “That is why it is so important to invest in technology rather than a 'brand'. And customers today have realised that as well are more focused on their health and sleep. The size of the mattress and room should be considered as one of the factors, as the space should not be crumbled up. Also, select the mattress as per your body, weight, and age. For instance, people who are older, should opt for a firm mattress. If buying the mattress online, check if the company has a return policy. As it is important to touch and feel the product before buying it.”</p><h2>Ergonomic considerations</h2><p>Your mattress should support your back and joints, promote proper alignment, and protect you from pressure points. If you don't feel refreshed when you wake up, it is time to invest in a mattress that will give you a spring in your step every morning. “Spring mattresses are durable, provide excellent body support, firmness and comfort, and pressure relief. Additionally, they also help maintain a comfortable body temperature while sleeping. When shopping for a new mattress, keep the 24-inch rule in mind. The height of your bed, as well as the height of your mattress, should be 24 inches from the ground. One of the most effective strategies to choose a new mattress is to make a list of your current mattress' discomfort areas,” advices K Madhavan, managing director, Peps Mattress Pvt. Ltd. </p><p>Sleep is indispensable to our lives, and the role of the mattress to achieve a good night’s sleep is very critical. Dr. Reena Valecha, principal ergonomist—Workplace & Ergonomics Research Cell, Godrej Interio, says: “Parameters like material quality, density, compatibility with body somatotype, and the posture an individual adopts while sleeping has an indirect impact and could lead to body stiffness, backache and disturbed sleep. Striking the right balance between comfort and support, preserving natural spinal alignment and body posture, significantly helps improve the quality of sleep.”</p><h2>Pillow power</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Mattress%20Reg%20Story_Insides_2_1648030264892.jpg"></figure><p>Apart from the correct mattress, a right pillow not only offers comfort but also helps you in improving your sleeping posture. It may prevent the occurrence of snoring and keep the airways clear by firmly supporting the head. Go for an adjustable or a memory foam pillow for added benefits. “The height of your pillow should align with the neck and the rest of the spine. Instead of letting your head sink in, the pillow should be firm enough to provide good support and maintain alignment while not being too rigid. The fill of the pillow matters too because it defines the firmness of the pillow. Bamboo shredded memory foam pillows provide an additional benefit: they mould according to the shape of your head and neck to offer superior support than basic pillows made of cotton or microfibre. Memory foam is naturally hypoallergenic and resistant to most common household allergens: pollen, dust, and dust mites,” says Dheeraj Kapoor, director, Sleepsia.</p>

Your mattress can play a big part in both the quality and nature of your sleep.

If your mattress is coming in the way of a good night’s sleep, then here are some tips on choosing mattress firmness. Read more on zeezest.com. 

How To Choose A Mattress To Sleep Better | Zee Zest 

Sleep Right, Sleep Tight By Changing Your Mattress 

Sleep

Mattress

Health Mantras

<p>It is next to impossible to imagine Indian food without its vast varieties of hearty curries. But, unlike the curries from other nations, most Indian ones have got a bad rep as far as health and nutrition is concerned due to the excessive use of spices, oil, and more, especially at restaurants.</p><p>“A single serving of a curry weighs approximately 60 gms or an average ¾th bowl. While the calorie count varies drastically based on the ingredients, I can say that a plain vegetable curry could be approximately 120-150 calories per serving. Similarly, a simple chicken curry can boast of 150-200 calories per serving (approximately),” says Gauri Shingote, CEO & Head of Nutrition, Juvenate Wellbeing. “To burn off these 150-200 calories, you’d need to put in some serious hard work. An hour or an hour and a half of medium pace run or 30-45 minutes of intense HIIT training should help. In case you’re a water baby, you can go for 30-45 minutes of medium-paced swim,” she adds.</p><p>In case you’re not in the mood to burn it off by exercising, you’ll be glad to know that Shingote and Chef Liton Bhakta, Head Chef of The Daily Bar & Kitchen, have an easy solution for you. According to the experts, making minor changes in the way you choose the ingredients for your curry and how you prepare it can the curry be healthier and low in calories. And no, there they are not asking you to compromise on the taste.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Id-1161-curries-india-health-inside-image_1624463609747.jpg"></figure><p>Intrigued? Read on to know how you can do the magic.</p><h2>1. Use Less Oil</h2><p>Chef Bhakta asserts, “There is a common misconception that you can’t add taste to your food unless you add a generous amount of oil in your curry. But, the truth is completely the opposite. You can add flavour and texture to curry by using little to no oil and, trust me, it works wonders. A good curry has its oil well integrated with the rest of the ingredients and not floating on top.” He even suggests that you swap your usual oil with mustard or olive oil since they contain monounsaturated fats, which can help lower the risk of disease and aid weight loss. </p><p>AlsoRead0</p><h2>2. Replace the Cream</h2><p>People usually use cream to improve the texture and add richness to curries. But it also considerably increases the calories in the dish. Shingote recommends substituting this ingredient with fresh yoghurt. On the other hand, Chef Bhakta says coconut milk too can do. Chef Bhakta goes a step further and prefers adding vegetable puree instead of cream, “You steam or pressure cook vegetables such as broccoli or spinach, and blend them into a smooth paste. Once done, add it to the curry and voila! You’ve got a flavourful curry, but with lesser calories.” Brilliant, isn’t it? Do try it out at home and let us know your experience in the comments section below. </p><p>AlsoRead1</p><h2>3. Substitute the Proteins</h2><p>Ask Shingote what the best low-cal ingredients are one can use in the curry and the expert promptly says, “To be very honest, there is no such ingredient. Our curries are made based on the availability of ingredients, seasonal produce, region, taste preferences, etc. The best way to reduce calories coming from any curry is to eat smaller portions. However, if we had to pick ingredients–I’d suggest you use low-fat paneer over meats or any other low-fat protein foods such as soy granules and nuggets. Using these is also a good way of loading the curry with protein and cutting fats and calories.”</p>

Nope, you won’t have to compromise on the taste. 

Learn how to cut down the calories from your everyday curry recipes with tips from the experts. Read Zeezest.com

Experts tell you how to make low-calorie Indian curries | Zee Zest

3 Expert Hacks To Give Your Curries A Low-Cal Twist

Tips

Indian

Healthy Diet

Low Calorie

<p>Collagen is the most abundant and main structural protein found in our bones, muscles and other connective tissues. It makes up around 75 per cent of skin, and it is the reason behind the firmness and elasticity of our skin. But as we age, collagen production naturally slows down. Apart from ageing, lifestyle factors such as sun exposure, stress and excessive smoking can also take a toll on our skin and its ability to produce collagen.</p><p>There are two ways to ensure that the breakdown and depletion of collagen are taken care of—by including foods that boost collagen naturally, and by relying on collagen supplements such as collagen capsules, creams and masks. The three main types of collagen found in supplements are bovine (cow), porcine (pig) and marine, classified in type I, type II and type III. Our skin contains type I and III collagen.  Collagen from bovine and porcine is said to be the most affordable to extract.</p><p>According to Dr Apratim Goel, laser surgeon and cosmetic dermatologist, Cutis Skin Studio, when collagen supplements are consumed, they get broken down and absorbed by the bloodstream. These fragments remain in the body for up to 14 days. The body gets tricked into thinking that these fragments indicate collagen breakdown, so it stimulates fibroblasts (collagen-producing cells in the skin) to produce more collagen, elastin and hyaluronic acid. This gives your skin a more youthful look. Using it over a period of time will definitely show improvement in your skin. </p><p>But, you will be surprised to know that some readily-available foods can also rev up your collagen production, naturally. Here are four collagen-rich foods that can work wonders for your skin and how to introduce them into your diet.</p><h2>1. Soy</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Id-996-Soy_1622353380955.jpg"></figure><p>Soy is rich in antioxidants, which helps the skin preserve collagen and the reason why you will notice soy-derived ingredients such as soy isoflavones in many topical skin creams. Soy products are very versatile, you can use them in different ways.</p><p>When baking brownies toss in some soy nuts, in a cheesecake replace half of the cream cheese with pureed tofu, and replace regular milk with soy milk for your puddings. You can also add roasted soy nuts to your salads to add crunch and texture. In sandwiches use soy nut butter instead of regular butter or peanut butter. When making smoothies, blend the soy milk, silken tofu, frozen bananas and other frozen fruits in a blender to up your soy intake.</p><h2>2. Salmon</h2><p>Salmon is an excellent anti-ageing agent and it’s easily found in collagen supplements. What makes this great for your skin is the abundance of Omega-3 fatty acids, which boosts collagen and calms inflammation. Marine collagen is extracted from coldwater fish salmon.</p><p>Include salmon in your diet for youthful skin. You can make a salmon salad, some crumbled cheese and veggies or make fish tacos by sprinkling some lime juice and seasonings over the fish, bake and serve with black beans, tortillas and salsa. </p><p>AlsoRead0</p><h2>3. Tuna</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Id-996-Tuna_1622353395638.jpg"></figure><p>This saltwater fish is another collagen-boosting food that should be part of your diet. It is rich in Vitamin B complex known to keep the skin healthy. Tuna also has a protein called elastin which helps when dealing with all of your skin woes.</p><p>Make a tuna salad or sandwich with a little mayo, some onions, avocado, bell pepper and crumbled feta cheese or just top your fresh salad with tuna to improve your skin's health.</p><h2>4. Olives</h2><p>Sulfur is an essential trace mineral required to boost collagen production. The sulfur content, vitamin E and antioxidants in olives helps your skin achieve a more youthful and healthier look. You can include olives in your salad, use olive oil to cook, use it as a butter replacement, drizzle olive oil over salads and also add a dash of it to your smoothie.</p><p>Research suggests that adding a hint of olive oil to your breakfast yoghurt smoothie can help you feel satiated. You can also use olive oil topically to massage your skin, it will help in the natural regeneration of collagen. </p><p>AlsoRead1</p><p>Just like the foods mentioned above, supplements such as collagen capsules, powder and pills, collagen masks and topical creams are also known to slow down the ageing process by hydrating your skin and repairing skin's elasticity, therefore helping in overall skin rejuvenation.</p><p><i>With inputs from Shraddha Gadit, Nutrition Expert, Gold's Gym India and Dr Chiranjiv Chhabra, Director and Consultant Dermatologist at Skin Alive</i></p>

Eat your way to naturally firm and youthful-looking skin. 

Instead of collagen supplements, you can introduce these four ingredients in your diet to boost collagen naturally. Read Zeezest.com

Which foods boost collagen naturally | Skincare | Zee Zest

4 Foods That Boost Collagen Naturally And How To Add Them To Your Diet

Collagen

Skincare

Beauty 

<p>Remember when COVID-19 first hit and you were told that you will have to work from home? A lot of us felt relaxed then, as we’d save time commuting to office. But when you think about it, what did you do with the time that was saved? Rather, did we save any time at all? Reports suggest that people worked for longer hours during the pandemic to the point that they didn’t have time for anything other than work. Even worse, this <a href="https://zeezest.com/homes/struggling-with-to-wfh-12-easy-ways-to-manage-work-from-home-9">WFH lifestyle</a> gave most of us that feeling of being unproductive, leaving us to wonder how did we manage to get work done and still find time for ourselves before the pandemic!”</p><p>While it’s easy to berate yourself for not scheduling every minute of the day at home, we need to get over this guilt and take control of life again. What better way to begin than learning how to make a daily schedule for yourself! </p><p>A daily schedule helps you prioritize your needs and tasks for the day and make use of your time efficiently. This will help you limit procrastination and meet your daily goals, which will in turn give you the feeling of being productive. Other than that, learning how to schedule your day can help in maintaining a <a href="https://zeezest.com/health/importance-of-work-life-balance-tips-to-maintain-a-healthy-work-life-balance-1334">healthy work-life balance</a>.  Now, if you are facing problems creating a schedule, this article will help you with that! </p><h2>How to Make a Schedule for Yourself</h2><h2>1. Make a list</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Img-2_1649138190482.jpg"></figure><p>Begin by writing every task, both personal and professional, you would want to complete in a day. Remember, the focus is to jot down every task you do and would want to do in a day. Don’t give importance to editing and organizing right now. If it’s difficult to write everything down in one go, carry your notebook with you as you go on doing each task. Then write them down as you’re reminded of them. </p><p>AlsoRead0</p><h2>2. Identify your priorities</h2><p>Even though getting each and every task on the list done is important, there will always be a few “important tasks of the day” that give you more value than the rest. Mark important priorities using a highlighter. Your important tasks needn’t always be work-related. You can also include personal things on the list that you would want to allot more time to. </p><h2>3. Structure the day</h2><p>You can be an early bird, a night owl, or a mid-day blue jay. Think about when you can work best and group tasks accordingly. Allot important tasks to the part of the day that makes the most sense in terms of completion. Don’t start or end your day with work. Create small routines to follow after you wake up and before you go to sleep. This is important to start and end your day on a good note.</p><p>AlsoRead1 </p><h2>4. Make a weekly chart</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Priorities_1649138285658.jpg"></figure><p>The next step is to create a weekly chart. Some days will have more priority tasks than other days. In that case, distribute your weekly tasks accordingly each day so that everything looks well balanced. </p><h2>5. Know your distractions</h2><p>It’s not that when you are doing a certain task, you won’t get distracted. Sometimes you might want to browse through social media or talk to that friend while working on something. That is normal—don’t fight the rhythm. Instead, make time for those distractions when you schedule a day. But don’t let those distractions come in the way of productivity. </p><p>AlsoRead2</p><h2>6. Include breaks </h2><p>You can’t go on doing one task after the other without stopping. Pause and take time to relax. Incorporate 15-20 minutes breaks in between each task. </p><h2>7. Stay flexible</h2><p>You might find it difficult to complete each and every task within the given time. That is fine—these problems will occur in the early weeks of following a schedule. Try your best to complete the tasks on time and as for the ones you couldn’t, adjust your schedule accordingly.</p><h2>How to stick to a schedule? </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Schedule-disruption_1649138212487.jpg"></figure><p><i><strong>Optimize your tasks:</strong></i> Review your weekly schedule and see if there are areas or tasks you can simplify to save time. </p><p><i><strong>Adjust the schedule, if needed:</strong></i> What you create initially might need some changes, especially if something is not working for you. Under such circumstances, try changing the order of tasks to get the best results. </p><p><i><strong>Schedule disruptions:</strong></i> Visitors, vacations, functions, and other schedule disruptions can be a challenge. Remember to return to schedule once that’s over. It’ll take some time to get used to it again, but don’t give up. </p><h2>Tools to aid you in making a schedule</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Img-1_1649138313561.jpg"></figure><h2>Planner</h2><p>If you are someone who loves to write, go for planners. It helps you schedule each task, appointment, event, and errand so that you know what to expect when and you don’t run out of time. </p><h2>Google Calendar</h2><p>If you like to go digital, then Google Calendar is ideal for you. Here, you can also set reminders for events and tasks. If you have the habit of forgetting things, Google Calendar will be the best scheduler for you. </p><p>It takes time to form new habits, especially when they are good ones. If you are able to create a schedule for your daily tasks and stick to it, then it will help you form new habits and break bad ones.</p>

The only guide to maintaining a healthy work-life balance.  

Learn how to schedule your day and be more organised by following these simple steps for better productivity.

How To Make A Daily Schedule And Stick To It 

 How To Make A Daily Schedule To Bring More Focus to Your Day

Productivity

Organisation Tips

Work Life Balance

Workfromhome

<p>Aakanksha Kapoor, Founder — I Say Organic, first experienced signs of PCOS or Polycystic Ovary Syndrome, in her teens.  From weight issues to excessive facial and body hair, and more, she faced it all. She’s not alone, because the statistics reveal that one in every 10 women suffer from PCOS, a condition that is marked by hormonal imbalance. </p><p>“Polycystic ovaries are slightly larger than normal ovaries and have twice the number of follicles (fluid filled spaces in the ovary that releases the egg during ovulation),” explains Dr Sarala Sreedhar, Clinical Professor, Obstetrics and Gynaecology, Amrita Hospital, Kochi.<br>Although irregular periods, hirsutism (excessive facial and body hair growth), hair loss, acne and anxiety may surface in most women, the symptoms may not look the same for everyone. They may also vary in accordance to the age group you belong to.</p><p>“Those who fall in the reproductive age group can have infertility and suffer from miscarriage and other pregnancy complications. In the postmenopausal stage, obesity, insulin resistance, type 2 diabetes, dyslipidemia, hypertension, uterine cancer may show up,” adds Dr Sarala.</p><p>Here’s the big question — can this hormonal disorder be cured? NO, but it can certainly be managed with a change in your lifestyle habits. Yes ladies, being committed to a healthy routine can go a long way in helping you combat PCOS.</p><p>To understand this better, we got in touch with several women, who have altered their lifestyles to deal with PCOS. Each of these women have had their personal battles, so it’s important to understand that this is no one-size-fits-all solution.</p><h2>Making healthier dietary choices</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_PCOS_0003_%20_1651149806929.jpg"></figure><p>This is a no-brainer, because what you eat makes a world of a difference to your health. Food is fuel for the body, which is why it is essential to consume nutrient-rich foods that can help regulate your hormones.</p><p>For Aakanksha, the foremost step was to switch to organic food, since conventional food is laden with chemicals. Even today, this habit is what helps her live a toxin-free lifestyle, in the easiest way possible.</p><p>Here’s what she recommends, “Eat fruits and salads daily and reduce the consumption of junk food. You don’t have to go cold turkey and give up on eating snacks that you love. Opt for healthier and non-processed options. Replace sugar with organic jaggery or try getting used to drinks without adding sugar on top,” she adds.</p><p>Aruna Chawla, Founder — Salad Condoms, is also an advocate of fresh and clean food, and it is this very aspect that has helped her keep her PCOS in check. “There is a lot of gut health focus, as Rujuta Diwekar propagates through her philosophy. Try to include grandma recipes to your diet, stay away from packaged food, and say no to refined sugar,” she suggests.</p><p>Kanupriya Saraf, a Gurgaon-based communication and creative weaver, who has had several struggles with PCOS, believes that cutting down on dairy helped her a lot. She also consumes ash gourd or <i>safedpetha</i> juice every morning to flush out toxins from her body.</p><p>A change in eating habits may sound like a lot of effortbut take baby steps and you will notice a massive difference. Nidhi Singh, Founder and Director — PCOS Club India, who was diagnosed with PCOS in 2013, ensures her diet is packed with whole foods; she also believes in minimal consumption of dairy to keep her hormones in check.</p><p>“My mornings start with overnight-soaked five almonds, two figs, and two glasses of warm water. My meals include lots of veggies, quinoa, tofu, whole grains, millets, and herbs. With all the credible knowledge and having pursued a nutrition course, I have become more self-aware,” she shares.</p><p>In a nutshell, Dr Sarala says that a healthy diet aims to not just prevent weight gain, but also reduce the risk of related health conditions such as type 2 diabetes and cardiovascular diseases.</p><h2>Mindful consumption is key</h2><p>Ridhima Behl, a Delhi-based marketing professional, believes that there is nothing more critical than eating mindfully. While making the right food choices is essential, it is also important to exercise portion control and eat at fixed hours.</p><p>The same approach is practiced by Apurupa Vatsalya, a well-known sexuality educator, who goes by the name inapurupriate on Instagram.</p><p>“I did my research and spoke with a body positive women’s health specialist, an anti-fad diet nutritionist, and a therapist. The tag team of the doctor and the nutritionist tried to understand my current lifestyle (which was largely sedentary) and co-created a plan of action,” she says, adding that it was this team that helped her create a diet plan, and guided her to make small tweaks to her lifestyle such as meal prep and ensuring that she was eating three square meals and snacks.</p><p>Apurupa also satiated her cravings through healthier alternatives and introduced enough variety in her meals to keep them interesting.</p><p>“In my case, the key focus was how sustainable it can be, especially since I am neurodivergent and comfort foods hold a special significance in my life, because I can be sensitive to the taste, smell, colour and texture of foods,” she adds.</p><p>Bengaluru-based homemaker Vasundhara Nagpal believes that eating everything in moderation and mindfully every two hours is what has helped her deal with the condition and conceive naturally. While her diet did go off track for a while after pregnancy, she is back to the same approach and can see a difference again.</p><h2>Move your body</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_PCOS_0002_%20_1651149861387.jpg"></figure><p>We all know a good workout can get those endorphins flowing in your body! Plus, moving your body is a great way to regulate your hormones, especially if you have PCOS. Try to pack in any form of exercise, such as brisk walks, running, gymming or yoga, for at least 40 minutes daily. </p><p>“Regular physical activity helps reduce androgens, improves insulin resistance, regulates menstrual cycles, induces ovulation, improves fertility, increases energy levels, and reduces depression and anxiety. Whether it is moderate or vigorous aerobic exercise, or resistance training, PCOS symptoms will improve,” shares Dr Sarala.<br>Ilma Zafar, senior officer — category management at Myntra, says that it is regular exercise that has helped her keep PCOS in control. Although the pandemic has altered our lives in many ways, and made us more sedentary, she is taking little steps to get back to her routine.</p><p>But exercise is not a pleasurable activity for everyone, especially those who have had a history of eating disorders.</p><p>“I am an eating disorder survivor, and would use exercise as a form of punishment, because I suffered from a poor body image. We had to be wary about my triggers, which is why we focused entirely on joyful movement. Spending time connecting with my body in the sun was also game-changing. We also made sure that my mental health doesn’t suffer and I don’t feel overwhelmed with the changes I was making,” shares Apurupa.</p><h2>Work on your sleep hygiene</h2><p>While the impact of diet and exercise is often spoken about, conversations around sleep are often neglected. More often than not, we love being night owls and end up doing all-nighters for the sake of our favourite Netflix shows. Stop it right away, because you don’t want your hormones to go out of whack.</p><p>“Sleep hygiene is equally important. I have a going-to-bed ritual, which includes staying away from doom scrolling before I retire for the day. I also ensure that I sleep and wake up at the same time. Avoid taking naps during the day because this may mess with your cycle. Instead, do another relaxing activity such as sensory grounding or meditation,” says Apurupa.</p><h2>There’s more…</h2><p>The two other tips that must be definitely followed include reducing stress levels and using sustainable products. We already know how high stress levels release cortisol in the body, which can further worsen your case. Instead, practice meditation and breathing exercises to calm your nerves, says Sonal Mahendroo, a popular body positivity influencer.</p><p>Sonal recommends,“Hydrate your body, do some work outs (even if it is at home), and sleep well. These will help you get your periods on time.”</p><p>You could also keep a gratitude journal and write positive affirmations to keep your mental health in check.</p><p>Both Vasundhara and Kanupriya also believe in the use of earth-conscious face and body products such as multanimitti, ubtan, aloe vera gel, and homemade shampoos.</p><p>“I have never felt better in my life. It makes you more earth-conscious rather than self-conscious, and helps your skin and body breathe. I went soap, shampoo, and plastic-free from most areas of my life,” adds Vasundhara.</p><h2>Addressing the stigma</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_PCOS_0001_%20_1651149833848.jpg"></figure><p>Even though PCOS is so common today, there is still a lot of stigmas associated with it, which makes it even more difficult for women to tackle the situation. Nidhi Singh, founder of PCOS Club India, which is the country’s largest PCOS community believes that women are looked down upon, just because they find it hard to conceive, because of the hormonal disorder.</p><p>“In fact, some of them have told us that they were rejected by their partners because of their PCOS issues or were verbally abused because of this condition. This makes me so angry and even more determined that not only women but everyone around us needs to know and be aware! Diabetes occurs in one in 10 people — everyone knows about it. But if PCOS hits so many women, shouldn't we be talking about it more than ever? It's almost an epidemic,” she adds.</p><p>After pursuing a corporate career for nine long years in the field of finance and consulting until 2020, Nidhi decided to quit her full-time job and stepped up her mission to help more and more women with PCOS. Today, the platform helps spread awareness, educates people, and breaks the stigma around. PCOS.</p><p>“I decided to go ahead and become a nutritionist and pursue a couple of courses that are based on the latest International PCOS guidelines from Monash University, Australia. Equipped with this knowledge and expertise, I joined hands with health experts to curate three free self-help tools along with our flagship PCOS Jumpstart gynaecologist-approved PCOS management program. Additionally, I run a social impact PCOS advocacy Program called Project Pankh, through which we conduct free PCOS awareness sessions in schools, colleges, and corporates,” she shares.</p><h2>The last word</h2><p>“Some days you may succeed in your goal, while on other days, you may not do as well. But what matters is that you will make progress,” says Dr Sarala.<br>“There is no cure for PCOS. It can be successfully managed with lifestyle modification, healthy eating, and regular exercise. If identified and managed early, long-term consequences of PCOS can be effectively avoided,” she concludes.<br> </p>

Learn how to tackle the hormonal condition from women who have faced it.

Polycystic Ovary Syndrome is more common than you think. Read more on zeezest.com