Exclusive: Malaika Arora Swears By Yoga And Believes You Should Too

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Yoga for Everyone: Mickey Mehta Shares A Beginners Guide On International Yoga Day 

mickey mehta yoga se hoga

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

<p>The word ‘yoga’ traces its origins to a Sanskrit word that means 'to unite'. According to ancient scriptures, practising yoga promotes the union of mind and body and humans with nature. Practising yoga regularly helps to achieve a peaceful mind and a healthy body. While people all over the world now recognise the value of yoga, many Indian celebrities who do yoga regularly, have also contributed to its global popularity. Bollywood actors such as Shilpa Shetty and Malaika Arora frequently advocate the benefits of yoga on their social media accounts and have been practicing yoga for its immense benefits. So, if you’re looking for inspiration, here are some Bollywood celebrities who swear by yoga.</p><h2>1. Shilpa Shetty </h2><p>Shilpa Shetty, a Bollywood actor, and entrepreneur, is one of the few celebrities who has been practising and promoting yoga for nearly two decades. She has also released several audio-visual CDs in which the actor performs various asanas and pranayamas. If you’re looking for lessons on yoga asanas from celebrities, we recommend watching some of Shilpa Shetty’s yoga videos. The Hungama 2 star has credited yoga for her toned body on several occasions. Her yoga sessions with Baba Ramdev are perhaps the most popular till today.</p><figure class="media"><oembed url="https://www.instagram.com/p/CXaXndwjokI/"></oembed></figure><p>AlsoRead0</p><h2>2. Kareena Kapoor Khan </h2><p>Kareena Kapoor Khan is one of the most vocal celebrities who do yoga in Bollywood. The actor often shares photos and videos of herself stretching and practising yoga postures on Instagram. Kareena recently opened up about her yoga journey in a post where she revealed that her relationship with yoga began in 2006. She shared how yoga asanas had helped her stay fit and strong over the years. She also spoke about the challenge of staying consistent with her yoga practice postpartum and how she was getting back.</p><figure class="media"><oembed url="https://www.instagram.com/p/CQYLCVvpFYn/?utm_source=ig_embed&ig_rid=124b0172-b3a0-415c-9c5d-3509d57f7ab1"></oembed></figure><h2>3. Malaika Arora </h2><p>Malaika Arora is not only a fashion influencer but also a fitness influencer. Paparazzi frequently catch her outside the gym, at her studio or in gym attire. Malaika's Instagram platforms is full of photos and videos of her practising various yoga postures. Among the celebrities who do yoga, Malaika is one who also likes to share the benefits of different yoga asanas, and how to perform them, making the process easier for her fans to follow.</p><figure class="media"><oembed url="https://www.instagram.com/p/CZ_Sj5djiye/"></oembed></figure><h2>4. Milind Soman</h2><p>Milind Soman is undeniably one of India's fittest celebrities. The actor-model is well-known for running marathons and participating in other athletic sports. Yoga finds a place in his fitness regimen too. The 56-year-old enjoys performing complex yoga asanas such as handstands to improve his technique.</p><figure class="media"><oembed url="https://www.instagram.com/p/CTJvntioJta/"></oembed></figure><p>AlsoRead1</p><h2>5. Bipasha Basu </h2><p>Bipasha Basu is regarded as one of the industry's fitness visionaries as she has been one of the earliest celebrities to promote good health in body and mind. She believes in holistic body strengthening. From practising yoga to creating at-home workouts with resistance bands and stretching, the Bollywood star is a fitness enthusiast and inspiration.</p><figure class="media"><oembed url="https://www.instagram.com/p/CFEJb8YjBPx/?utm_source=ig_embed&ig_rid=307b70ee-15ce-415d-b6ae-17799fe09f90"></oembed></figure><p>Besides these celebrities who do yoga, Akshay Kumar, Lara Dutta and Sonakshi Sinha also practise yoga regularly. Not just the Bollywood celebs, cricketers such as Sachin Tendulkar and Shikar Dhawan have also been seen stretching it out and reaping the benefits of this form of exercise. </p><blockquote><p>Disclaimer: The details mentioned throughout this blog are sourced from publicly accessible platforms. At Zeezest, we intend to share factual and verified information. Should there be any inconsistencies or variances in the information provided, please understand that these are entirely unintentional and not meant to mislead. </p></blockquote>

If you’re looking for inspiration to get fit, these celebrities who do yoga will surely convince you.

Yoga is good for both your body and mind. TheseIndian celebrities who do yoga regularly show you how. Read more on zeezest.com.

Celebrities Who Do Yoga | Yoga Postures | Zee Zest

5 Indian Celebrities Who Do Yoga Regularly And Swear By It

Yoga

Bollywood 

Celebrities 

Fitness

Don’t carry the pressure of your first night with your new spouse into the marriage. Rather, talk about being intimate beforehand to set the right tone. 

5 Conversations About Sex To Have With Your Partner Before Marriage | Zee Zest 

You NEED To Talk About Sex Before Your Wedding Night. Here’s Why

Think before you decide to take the plunge. Experts share the good and bad of this practice. 

The trend of revenge sex is seeing an uptick, with an increasing population of couples using ‘sex’ as a weapon to get back at their ex-partners.

Can revenge sex be the perfect post-breakup remedy | Relationships

Is Revenge Sex The BEST Way To Get Back At Your Ex Post-Breakup?

<p>There are all kinds of couples in the world — some goofy, others serious, and well, a few who are always in the mood for PDA. Whatever may be their story, there’s a certain glue that binds them all. But what is it? Flip through the pages of any relationship bible, and within minutes, you will know what makes a romance tick. It’s a no-brainer – communication features at the top of every list, and there’s no reason to contest this claim.</p><p>But here’s a puzzle for you to solve — what if you and your partner share a crackling camaraderie, but lack sexual chemistry? That is certainly a problem, we say. Because sex does make the world go round, baby!</p><p>Who doesn’t want to enjoy a steamy sesh with their significant other, right? Those nights of passionate lovemaking do not just build your bond in the bedroom, but outside it too!</p><h2>Why is sex important?</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_sex-secret-inside_0001_%20_1644832571165.jpg"></figure><p>Pallavi Barnwal, sex educator, intimacy coach, and TedX speaker equips people with the knowledge and tools to have a secure, stable, and sexually satisfying relationship. During her many encounters with her clients, she has come across several cases of sexless marriages, or those in which the sexual spark has disappeared into thin air. In a nutshell, we want to drive home a message: your sex life has a direct impact on the dynamic of your relationship.</p><p>“Sex is much more than physical pleasure. It is a feeling of getting close, intimate, and romantic with your partner. It is a feeling of being wanted. I think in a normal relationship, a couple can fight about anything, but then they can make love and soothe the hurt; it is somewhat like a rebirth. Sexual intimacy becomes a forgiving ritual. But when one is deprived of even that, bitterness and desperation pile up,” she explains.</p><p>Dr Niveditha Manokaran (also known as dr_nive_untaboos on Instagram), a venereologist and sexual health physician based in Sydney, believes that sex can be considered as one of the languages of expressing love, and love is key to building a healthy relationship.  </p><p>“Sex plays an important role in bonding and enhancing intimacy in relationships. It releases hormones like serotonin and endorphins, which improve our mood and makes us happier. It is also an important element of one's mental health,” she adds.</p><h2>Does sex benefit your physical health?</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_sex-secret-inside_0002__1644832580243.jpg"></figure><p>The benefits of physical intimacy are not just limited to increased bonding. Research reveals that having sex can also offer benefits like lower blood pressure, decreased stress, and increased intimacy.</p><p><strong>1. Improves physical fitness</strong>: Those couples who have regular sex report better physical fitness. As per the <i>American Heart Association</i>, sexual activity can be equated with moderate physical activities like brisk walking or even climbing two flights of stairs.</p><p><strong>2. Enhances cognitive function</strong>: A 2018 study that included 6,000 adults revealed that frequent sex helps to improve brain power, especially among the older generation.</p><p><strong>3. Increases immunity</strong>: Watch your immunity improve with every hot sex sesh with your partner. Believe it or not, regular sex can also reduce your chances of getting a cold or flu.</p><p><strong>4. Promotes weight loss</strong>: A study published in the journal <i>PLoS One</i> reveals that having sex for as little as 30 minutes can burn an average of 200 calories. Time to sexercise!</p><p><strong>5. Boosts heart health</strong>: Did you know? Having sex can really make your heart swell with joy! No kidding. A study that has been published in<i> Biol Psychol</i> pointed out how sexual activity can help to lower systolic blood pressure. Sexual activity can help dilate blood vessels, and increase the circulation of oxygen.</p><p>AlsoRead0</p><h2>Sex and mental health: An intrinsic connection</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_sex-secret-inside_0003_%20_1644832595192.jpg"></figure><p>Tanya Percy Vasunia, a mental health practitioner, believes that mental and physical health are two sides of the same coin. A 2020 study published in the <i>Journal of the American Medical Association</i> reveals that there is a decline in sexual activity in society, which may be associated with mental health concerns, such as anxiety and depression.</p><p>“In fact, arousal non-concordance is common for those experiencing anxiety. Alternately, lack of sex and touch have been linked to the development of mental health concerns.  Therefore, while there is yet a large body of research to be conducted, there is no denying that sex/physical intimacy are linked,” she says.</p><h2>Has Covid-19 impacted the sexual spark between couples?</h2><p>We’ve been living through a pandemic for the last two years — and by now, every area of our lives has been impacted. How is it then possible that our sex life doesn’t take a hit?</p><p>Vasunia says that the biggest issue, in this case, has been touch deprivation (in case partners do not live together), which in turn, has been linked to low moods and depression. “Lack of physical contact can be extremely emotionally draining and adds to feelings of loneliness and isolation. In romantic relationships, lack of sexual activity can have a negative impact on the relationship, particularly when it is prolonged, unexpected and there is no end in sight. For some, long Covid has led to fatigue, which in turn, has impacted their sex-drive,” she explains.</p><p>Barnwal opens up about encountering a range of relationship dynamics, especially during these times. There are several couples who are facing severe issues in their marriage and long-term relationships today. Previously, they coped by spending time outside with friends, at work, or even traveling, but that channel is no longer available to them.  </p><p>“Interestingly, there was a case where a husband reached out saying, he had been fulfilling physical intimacy from his girlfriend outside marriage, but now he cannot venture out. Also, desire needs space, especially when there is parenting energy in the house. The energy of eros (sexual desire) is very different than energy of parenting,” she explains.</p><p>According to Barnwal, it is critical to demarcate these two worlds, but most couples, in an unaware state, put so much energy into their kids, leaving little to none for their erotic life.</p><h2>Can couples revive the lost spark in their sex lives?</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_sex-secret-inside_0004_%20_1644832605866.jpg"></figure><p>Dr Niveditha believes there are multiple ways to improve the sexual spark in relationships. In case distance has turned into a barrier in their relationship, couples can lean on various communication and social media tools to solve their problem.</p><p>“These methods not only help to communicate about day-to-day activities, but also fosters intimacy through dialogue, exchange of photos, erotic voice notes, phone sex, and sexual arousal through video calls. But remember cybersafety is key in such scenarios,” she advises.</p><p>With regard to enhancing intimacy from a mental health perspective, it is imperative to focus on communication and active listening, says Vasunia. These elements help couples feel more connected, which in turn, inspires feelings of intimacy.</p><p>AlsoRead1</p><p>But what’s also essential in reigniting the lost spark is flexibility, feels Barnwal. It is important for couples to understand that there are vicissitudes in the course of a normal relationship. What matters is how sexuality can be integrated as part of life, and not be detached from it.  </p><p>“Sex is not about the honeymoon, candlelight dinners, or having a kid either. It is a core part of who you are. If you are not experiencing any sexual desire, you are disconnected from your very being. Most couples suffer under the impression that their partner has to do something to spark their desire. In essence, they are outsourcing their desire. But you are the engine of your own desire. You need to know, "what turns me on?" rather than "what can they do to turn me on?”, she says.</p><h2>The last word</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_sex-secret-inside_0005_%20_1644832614693.jpg"></figure><p>If your marriage is sexless (or it isn’t as exciting), but you still believe it is your partner’s problem, here’s a reality check for you.</p><p>“Unless your spouse is a superhuman of morals made of steel, he/ she may not be able to resist the temptation of an extramarital affair. I have seen women cheating on their partners, even after 10 years of a sexless marriage or relationship That’s because eventually, they gave up. Having an unfaithful spouse is right there up on the list of life's most painful experiences and I am sure no one wants to go through the infidelity,” shares Barnwal.</p><p>So, how about having open communication with your partner, and working together on your sex life? Well, we think it’s a great plan. Let your bodies do the talking tonight!</p>

Learn about the role of sex in a healthy relationship from some of India’s top relationship and sexual health experts. Read more on zeezest.com

Sex is an integral part of a healthy relationship! 

Is Sex The ‘Secret’ To A Healthy Relationship? 

Sexual Health

Sex & Relationships

Intimate Health

If you and your partner seem to be operating on two different emotional frequencies, then emotional unavailability might be the problem. Don’t worry, here’s help! 

Struggling in your love life because your partner doesn’t share his feelings? We’ve got expert advice for you on ZeeZest.com

How to deal with an emotionally unavailable partner

Involved With An Emotionally Unavailable Partner? Here’s What To Do Next 

<p>Boy meets girl, they fall head over heels in love with each other, and have a happily ever after. Well, we’d all like to believe that romantic relationships are as simple as that, but the reality is starkly different from a Bollywood rom-com. You may think of being the Simran to your Raj, and Geet to your Aditya, but guess what? Fairytales are best left to the big screen.</p><p>Today, the dating universe is a hotbed of instant gratification—after all, we have the freedom to swipe right on hundreds of people at the same time. And it is this very access that could be a cause of trouble brewing in your paradise too — because cheating has become far more common than you think.</p><p>A breakup may be a consequence of infidelity, or there could be another reason—but it always leaves you high and dry. You are bound to experience a flurry of emotions; some of which can be potentially damaging for your mental and emotional health (sometimes, physical health too). There are some people who release their emotions constructively, whilst taking the help of their support system or therapist.</p><p>On the other hand, there is also a section of people who want to take revenge for all the pain that has been caused to them by their partner, and sex becomes their weapon.</p><p>Yes, we are speaking about revenge sex, and how it has transitioned into a tool for the younger generation to hurt their ex-partner’s feelings.</p><h2>Revenge is best served cold</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_giphy%20%288%29_1644219397615.gif"></figure><p>Shrishti Acharya (name changed) was in a serious relationship with her partner for close to five years. Right before they called it quits, she began to observe how he would text someone all night. She was patient enough and addressed the issue with her partner, only to be told that she was becoming ‘suspicious’ by the day. She initially let it pass, but despite telling him how uncomfortable she was, things didn’t change. Acharya had no choice but to break up with him, but it left her enraged.</p><p>Within a matter of weeks, Acharya started to flirt with her ex-partner’s best friend. They began meeting frequently, posting pictures on social media, and in no time, they had sex. Her motive was to take revenge, and she did it successfully, because her ex-partner tried to pursue her again, and made efforts to get her back into his life. She didn’t reconcile, but “had the last word”.  </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_giphy%20%289%29_1644219408263.gif"></figure><p>There are many like Acharya, who believe that the only remedy for their broken hearts is revenge, but they do not understand that it damages them to a great degree. According to a study conducted by the Archives of Sexual Behavior, around one-third of people have sex with a new person within four weeks of a break-up.</p><p>AlsoRead0</p><h2>Danger alert</h2><p>Mumbai-based Aneesh Bhargava met his then-girlfriend Preksha on a dating app. They instantly clicked, and within a few months, moved in together. Although it was a big step, Aneesh felt it was the ‘right thing to do’. After all, he was madly in love with his partner. Very often, Preksha would have her guy best friend over, and they would cuddle each other, and touch each other at the slightest opportunity.</p><p>Aneesh was shell-shocked and brought up these concerns with his partner. She confessed to having sexual relations with her best friend. It was at this point that Aneesh knew there was no reason to continue the relationship; he broke up with Preksha, but he wanted a balm for his aching heart. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_giphy%20%285%29_1644219472341.gif"></figure><p>To take revenge, he went ahead and got involved with Preksha’s sister. After learning of his move, Preksha was damaged beyond repair. She fell into depression, and also developed physical health issues. Aneesh, too, felt miserable because Preksha’s sister was serious about him. All in all, this cycle ended up hurting way too many people, and only caused irreparable damage.</p><h2>Is it the same as rebound sex?</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_giphy%20%286%29_1644219486416.gif"></figure><p>Revenge sex and rebound sex may look alike, but there’s a huge difference between the two. When you go for a rebound, your actions are motivated by a need to relieve yourself from the hurt that has been caused due to the end of a relationship. It isn’t the same with revenge sex — that’s because the whole act is steered by vengeance. You want to hurt a former or current partner by getting involved with someone who is a close aide of your ex. In a nutshell, the very idea of revenge sex is really not about the sex; it is about ruining relationships between your ex-partner and someone who has a meaningful role in their life.</p><h2>The big question: Does revenge sex may you feel good?</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_giphy%20%2810%29_1644219628392.gif"></figure><p>Temporarily, you may feel good, but it’s sure to cause a lot of damage afterwards. That’s because you are having sex with someone, only to hurt your ex-partner.  </p><p>“When you have sex, it triggers the release of oxytocin or the love hormone, which helps to avoid sadness. It could be a way for many people to vent out their frustration or anger after the breakup. It can also serve as a channel for them to boost their self-esteem, feel in control, or move on. However, it is important to ask yourself if it is a temporary or permanent solution. In most cases, it only results in more sadness, hurt, or anger,” explains Radha Ghanekar, Counseling Psychologist, IWill. </p><p>Indulging in revenge sex might send waves of adrenaline throughout your body, but experts suggest the act could lead to feelings of guilt, shame, or even regret afterwards. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_giphy%20%2812%29_1644219742814.gif"></figure><p>“Moreover, there’s no guarantee that revenge sex will help you overcome the past relationship/breakup, or if your ex will definitely get hurt. It can be an unsafe and unproductive way to overcome a breakup. There are safer and better ways of processing negative emotions. Doing something to hurt someone or make someone feel bad is a harmful act. One can end up hurting the person involved in the act of revenge sex. All in all, revenge sex is an impulsive decision,” adds Ghanekar. </p><p>AlsoRead1</p><h2>The last word</h2><p>Since revenge sex has different connotations for different people, it can give rise to a varying range of emotions. But here’s the common thread—any act that is motivated by the desire to hurt another person is problematic. It may sound counterintuitive, but revenge sex can prolong your pain for a longer period. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_giphy%20%2813%29_1644220018217.gif"></figure><p>It can bring up negative events in your mind more frequently, causing your emotional pain to last longer. Let’s just say the best way to get over someone is NOT always about getting under someone else.  </p>

Relationships

Culture

<p>As a new year begins, we make so many promises to ourselves. Needless to say, fitting into that dress you can’t even get an arm into anymore never fails to top the list. Yet, when we think of our health, paying attention to the many happenings down there never seems to be on our agenda—lest, of course, you’re itching and burning like crazy! And since we are so out of touch with the usual trials and tribulations of our lady bits, whenever something even remotely noteworthy happens we can’t help but wonder—is this normal?</p><p>Well, ladies, in 2022 it’s time to leave this utter state of confusion about your intimate health behind and know—once and for all—what’s normal and what’s not. Then be it vaginal discharge that’s freaking you out or the dismal state of affairs between the sheets with your partner, we’re getting you the answers to all your burning questions with the help of gynaecologist in training Dr Tanaya Narendra, better known as Dr Cuterus.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Intimate-health-dr-cuterus_1645000635362.jpg"></figure><p>Yup, we got Instagram’s very own millennial doctor who talks about sex and intimate health to her (nearly) 600K followers to tell you, what’s normal and what’s not when comes to the health of your dear vagina. So, let’s begin, shall we?</p><h2>1. It’s normal to have vaginal discharge</h2><p>If discovering that the white discharge clinging to the bottom of your underwear never fails to surprise you, then you need to know vaginal discharge is a fairly common—and much-needed— phenomenon. “Just like we mop our home and throw away the dirty water, the discharge that comes out is what your vagina expels after cleaning itself. It is required to keep your vagina moist, clean, and healthy,” explains Dr Tanaya. That’s not all this discharge does though. Turns out, it also helps the army of good bacteria in your vagina flourish by creating a favourable environment. So, for the sake of your vajayjay, stop Googling “how to stop vaginal discharge!”</p><h2>2. It’s NOT normal to ditch condoms</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Condom_1644891178088.jpg"></figure><p>While we’re pretty sure you already know why you and your partner need a condom, here’s a refresher course from the affable Dr Cuterus. “There are only two situations in which you don’t need a condom,” she says. “One, you’ve only been with one partner and that partner has only ever been with you. The other situation in which you can skip a condom is if you and your partner have recently tested negative for STIs.”</p><p>Since condoms happen to be the ONLY contraceptive that can save you both from unwanted pregnancy and STIs, it’s time to embrace this prophylactic—even if you’re in a same-sex relationship—because as our resident expert says, STIs don’t see sexuality. </p><p>Not just penetrative vaginal sex, you also need condoms for oral, anal, and anal-oral sex. “You need to use a dental dam if you’re engaging in oral sex on the vulva or the anus, then you need to use dental dams. In the case of anal-oral sex, there is an increased risk of getting parasitic infections, so it is very important to put a barrier.”  </p><p>AlsoRead0</p><h2>3. It’s normal to have a full bush down there </h2><p>If the constant judgment from your parlour-wali aunty has you shaving and waxing like crazy, then we’re here to tell you it’s time to ditch the shame and embrace your pubic hair. “It is perfectly fine to have pubic hair. It’s not unclean or unhygienic. In fact, while we don’t fully understand why pubic hair exists, one of the theories is that it helps protect us from invading micro-organisms and bugs like lice,” she explains.</p><h2>4. It’s NOT normal to fake orgasms</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Orgasm_1644891196939.jpg"></figure><p>‘Tis a rare woman who hasn’t faked an orgasm.’ While this may seem like an act of service to keep your partner happy, the truth is far from it. “I understand the pressure of doing it, but then we can’t complain that men can’t make us orgasm, because we are giving them the wrong signal,” says Dr Tanaya, adding: “For most people, this pressure is media generated, because we don’t get accurate representations of how women orgasm. It is often clitoral stimulation and not vaginal stimulation that gets us going. The clitoris and penis originate from the same tissue—so expecting someone to orgasm from just vaginal penetration is like stroking somebody’s balls and expecting them to orgasm.” So, the next you aren’t satisfied in bed, instead of faking it, explain to your partner why you aren’t able to orgasm and what he can do to get you there.</p><h2>5. It’s NOT normal to skip the HPV vaccine</h2><p>You might be wondering what’s a vaccine got to do with your intimate health. Well, the HPV vaccine has the distinction of being the only jab that can prevent cancer. Explains Dr Cuterus: “HPV is a family of viruses with a few hundred strains. Two of these strains, in particular, are linked with having cancer of the cervix.” Not only is cervical cancer the second most common cancer to affect Indian women, but our nation also reports the highest number of deaths from this cancer. The HPV virus spreads not just through sexual intercourse but also via skin-to-skin contact, making it very easy for you to catch the infection.</p><p>“Before you get sexually active, you should get vaccinated against these two strains in particular, although you can also get vaccinated against up to nine additional strains, including those that can cause genital warts,” she adds.  </p><h2>6. It’s normal to have dark vulval skin</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Dark-Skin_1644891211014.jpg"></figure><p>In a nation obsessed with fair skin, the desire to have a light-skinned vulva is bound to crop up. But pigmentation down there happens—and there is no need for you to change that. “There is only one situation in which you need to be worried about pigmentation is that if there has been a sudden change in the colour of your genitals. This can indicate an infection or a hormonal imbalance,” suggests Dr Tanaya.</p><p>If you’re still fretting over the dark contours of your genital area, wondering about the hows and whys, then you can put all the blame on puberty and chafing—the two reasons why your genital area is darker than the rest of your body. “You don’t need creams, lotions, or anything like that to lighten your skin down there. These products can do a lot more harm than good, as a lot of times they contain exfoliating acids,” she recommends. So, listen to the expert—rather than marketing gimmicks—and leave your vulval skin alone.</p><h2>7. It’s NOT normal to confuse your vulva with your vagina</h2><p>No matter the extent of your inspection of your nether regions, you have never seen your vagina—no woman has. And what you fondly call your vajajay, lady bits, vag, lady garden, vagine, and what not is your vulva. Don’t believe us? Hear it from the expert herself. “We often say, I am going to shave my vagina—which is absolutely impossible because what you see on the outside is the vulva. It’s the part of your body that touches clothing. The long canal on the inside that connects the outside to your uterus is the vagina. That’s where sex happens, where period blood comes out of, and where you put your menstrual cup,” explains Dr Tanaya.</p><p>Now that we’ve got the basics of biology out of the way, let’s give you a lowdown on why you need to know the difference—because confusing the two isn’t okay. “Imagine going to your doctor with an ulcer inside of your mouth on your cheek and telling them that you have an ulcer on your lips! They are not going to look in the right place, to begin with. So, not understanding and referring to your body in the correct terms is not only primitive but can also be harmful,” she stresses.</p><h2>8. It’s normal to masturbate </h2><p>Contrary to the popular Indian notion about masturbation, self-pleasure isn’t dirty or immoral—and it doesn’t have any bearings on your character. It does, however, have a plethora of benefits for you. “Masturbation is good for your brain health, heart health, and blood pressure amongst other things,” clarifies Dr Cuterus. Lest all you’re doing is touching yourself, forgoing your regular schedule—masturbation can help you understand what turns you on and what doesn’t, thus ensuring a better time between the sheets with your partner. </p><p>That said, in a few odd cases the risks of masturbation can outweigh the benefits. “If you’re really vigorous, you can break your penis and cause chafing and irritation to your genital area. Secondly, if you have a high-risk pregnancy, avoiding masturbation is a good idea because you might actually trigger labour.”</p><p>AlsoRead1</p><h2>9. It’s NOT normal to be unfamiliar with what you look like down there </h2><p>Now that you know the difference between your vagina and vulva, it’s time to take a pledge to look at your genital area from time to time. “We look at our entire body, except for looking at our genital area. But it is important to know what is normal for you down there. Knowing your normal, helps you identify the abnormal—which leads to better health straight away,” Dr Tanaya explains.</p><h2>10. It’s normal to have sex on your period</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_period_1644891225253.jpg"></figure><p>Ahh… period sex. Just the thought of the literal bloody mess it can cause makes most of us cringe. Except, period sex is not only thoroughly pleasurable, but it can also free you of menstrual discomfort. “Orgasms are known for relieving period cramps. Plus, when you’re on your period there is natural lubrication,” she quips. “That said, please ensure you’re using protection because when we are on our period our cervix moves a little lower and is a little bit more open, which means it’s easier for the bad guys to climb up,” concludes the lovely Dr Cuterus. <br> </p>

From vaginal discharge to period sex, Dr Cuterus aka Tanaya Narendra is here to answer all your burning queries about intimate health.

From vaginal discharge to period sex, Dr Cuterus aka Tanaya Narendra is here to answer all your burning queries about your intimate health. Read more on ZeeZest.com. 


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<p>Holi is a vibrant and colourful festival, but its aftermath can be uncomfortable. There is such a delicious range of dishes to eat at the festival, from <i>malpuas </i>to <i>pakoras</i>, that it is impossible to say no to a plateful of these treats. A day of Holi celebrations can wreak havoc on your stomach and diet plans. So, how do we give our bodies a well-deserved rest after Holi? Here's a list of foods that can help you detox and feel lighter after Holi.</p><h2>1. Stay hydrated</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_water_1644896251017.jpg"></figure><p>It is important to hydrate your body well, even more so after you consume sweetened beverages. We frequently sip on sweet drinks during celebrations and forger to consume water. Drinking adequate water ensures the better elimination of waste.</p><p>AlsoRead0</p><h2>2. Consume cruciferous vegetables </h2><p>Eating veggies like cauliflower, cabbage, and broccoli can boost the production of detoxification enzymes in the liver. These vegetables possess secondary metabolites and act as a catalyst for the detox process.</p><h2>3. Increase your protein intake </h2><p>Start the next day with eggs or a protein shake. Protein can help with the betterment of our bodies. According to Dr Mark Hyman (American Physician), it is advisable to have protein for breakfast. It stabilizes blood sugar and insulin, hence satisfying all your unhealthy cravings and keeping you full for a longer period, preventing over-eating. Some examples of protein-rich food foods are nuts, seeds, fish, chicken, and meat.</p><h2>4. Eat naturally fermented foods</h2><p>Include fermented foods in your diet as these will help to promote a healthy gut. Fermentation refers to the breakdown of carbs by bacteria and yeast. Fermented foods have many nutritional and functional properties. The bacteria help in pre-digesting the food, making it more beneficial in terms of purifying the body and the digestion process.</p><p>AlsoRead1</p><h2>5. Include more berries in your diet</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Berries_1644896263543.jpg"></figure><p>Treat yourself with blueberries, raspberries, and strawberries as they have anthocyanins. These compounds have antioxidant properties that protect the body from free radical damage. These powerful berries also contain natural aspirin which helps to lower chronic inflammation.</p><p>AlsoRead2</p><h2>7. Lemon water to the rescue</h2><p>According to Dr. Thomas C Volck, (DDS, Vandalia, Ohio), the chemical structure of lemon juice is the same as that of the digestive juices found in the stomach. It motivates the liver to produce bile, which helps in smooth digestion. It also helps to preserve the liver’s natural ability to detoxify. NCBI studies also support the effect of citric acid in lemon in the treatment of toxic and inflammatory conditions of the liver. Drinking lemon water also helps to keep our body hydrated. Since it is a diuretic, it helps clean the urinary tract effectively.</p><h2>8. Eliminate alcohol and sugar from your diet </h2><p>Alcohol and sugar are the most dangerous items to consume on your detox journey. These food items create addiction and tempt us to binge, creating a situation of guilty pleasure. The intake of alcohol leads to toxicity in the body, majorly in the liver; while sugar increases inflammation and insulin resistance. As a result, there is a higher toxin load on the body. Be mentally strong and give up on these two items for a successful detox.</p><p>AlsoRead3</p><h2>9. Embrace green tea</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_green-Tea_1644896273849.jpg"></figure><p>Green tea is one of the most trusted and research-backed ingredients for detox as well as for triggering weight loss. It helps in purifying the body from harmful toxins, providing a plethora of health benefits. However, excess consumption can also result in damage to the liver cells, hence affecting digestion. So, it is advised that green tea should only be consumed twice or thrice a day.</p><h2>10. Let’s not forget turmeric</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Turmric_1644896287303.jpg"></figure><p>It’s time to sip on turmeric tea. You can also add lemon juice to it. This fantastic golden herb curbs inflammation and helps to regulate the immune system. NCBI research suggests that due to its therapeutic properties, turmeric not only supports detoxification in the liver, but also eases several health conditions including gastrointestinal disorders.  </p><p>AlsoRead4</p><h2>11. Give ginger-garlic juice a chance</h2><p>According to a study published in the <i>Asian Journal of Pharmaceutical Research and Development</i>, ginger and garlic both have many therapeutic values. These spices, mixed with some nutritious vegetables, can result in a magical syrup that not only helps in triggering weight loss and detoxifying the body, but also protects against many dangerous diseases such as cancer, diabetes, and other inflammatory diseases. However, you should consume this juice in a limited quantity.</p><p>Do not stress post-Holi. Just relax and rejuvenate your body correctly.</p>

Stay hydrated and start your day with eggs.

When it comes to post-Holi detox, there are several things that you can do. It's time to acquaint yourself with some of the most important tips for cleansing your body from within.

Post Holi Detox Ideas | Tips to Cleanse and Hydrate Your Body After Holi

Post-Holi Detox Ideas That Will Help Cleanse and Hydrate Your Body

Holi

Detox 

Diet Tips

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. 

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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

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<p>If the past two years have taught us anything, it’s that health comes first. Eating a nutritious diet and exercising daily are the two basics that can help us lead a fit and healthy life. Even though the future of the fitness industry remains uncertain, third year in a row, due to the Omicron scare, there are plenty of ways—both new and old—to boost our physical and mental health in these trying times. In the past couple of years, many of us transformed our living rooms, balconies, and bedrooms into gym areas, and turned simple home decor/objects into exercise equipment. Others dusted off their running shoes to head outside for some fresh air. Basically, everyone’s finding ways to ensure their mind and body are in top condition.  </p><p>We spoke to three fitness professionals—Linsay D’Souza, assistant general manager, Gold’s Gym India; Radhika Karle, Pilates master trainer and nutritionist at Radhika’s Balanced Body; and Simrun Chopra, fitness influencer, nutritionist, and coach at Nourish at Sim—to understand what are the trends that will shape 2022 and here’s what they predict: </p><h2>Low-impact exercises</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fitness%20trends_1_1644433571534.jpg"></figure><p>Ditching the get-fit-fast model, people are now focusing more on holistic fitness and wellness to deal with the WFH life. Simple body-weight exercises, Pilates, yoga, and cycling are a few examples of low-impact exercises. These kinds of activities are easy on our joints and don’t put excessive strain on the body. These improve our strength and pose a low risk for injury, thereby boasting a quick recovery time and enabling us to work out more regularly. </p><p>Additionally, low-impact exercises increase endorphins, which may reduce stress and improve mood. </p><h2>Pilates</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fitness%20trends_2_1644433542665.jpg"></figure><p>A low-impact exercise, Pilates seems to be a popular activity among the Bollywood fraternity, and its popularity will only rise this year, predict experts. According to a <a target="_blank" rel="noopener noreferrer" href="https://www.prnewswire.com/news-releases/global-pilates-and-yoga-studios-market-anticipated-to-surpass-269-301-8-million-at-10-0-cagr-from-2021-to-2028---exclusive-report-276-pages-by-research-dive-301364159.html">Research Dive report</a> published in August 2021, the global Pilates and yoga studios market is expected to garner $269,301.8 million by 2028, at a compound annual growth rate of 10%from 2021 to 2028. This growth, their research suggests, ‘is mostly owing to the increasing realisation regarding the health advantages of yoga, like boosted flexibility, enhanced body strength, and improved body balance, among people’.  </p><p>AlsoRead0</p><h2>Reverse running</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fitness%20trends_5_1644433476799.jpg"></figure><p>Reverse running refers to running backward—it may seem odd but it’s a trend you or your friends may soon want to hop onto. It’s becoming increasingly popular internationally and is likely to pick up in India this year. What happens when you run in reverse? It targets your posterior muscles and helps strengthen your back, glutes, hamstrings, and calves. This activity is more demanding than forward running since it requires more effort; however, it can help improve your stamina and aerobic capacity. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fitness%20trends_3_1644433615591.jpg"></figure><p>Additionally, it may help improve posture. Reverse running requires a more upright posture to ensure proper balance and form. When trying reverse running outdoors, it is advised to be careful of your surroundings and keep a lookout for obstacles, potholes, fellow pedestrians, etc. This will help prevent unnecessary sprains and injuries. </p><h2>Wearable technology</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fitness%20trends_1644433464318.jpg"></figure><p>Increasing the affordability of smart electronic devices that we can wear on our body and track fitness parameters may help the trend of wearable technology reach new heights this year. Recording fitness parameters makes us feel empowered and helps us understand our bodies better. The data we collect can be assessed by fitness, nutrition, and medical experts—thereby helping us take necessary steps to improve our health. The most common examples of wearable tech include smartwatches, heart rate monitors, and fitness tracking applications.  </p><p>AlsoRead1</p><h2>HIIT (High-intensity interval training)</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fitness%20trends_6_1644433323767.jpg"></figure><p>A fitness phenomenon that has been ruling the fitness space internationally for the past decade, HIIT shows no sign of slowing down in 2022. Intense circuits that lead to fat-burning and ensure a boosted metabolism are what makes HIIT boasts of. This workout can be done anywhere and is more time-efficient. However, HIIT is highly demanding and requires more recovery time compared to several other workouts. This activity puts more strain on the body physically, so there’s a higher risk of injury and infection here. This is the reason why HIIT isn’t recommended for everybody and is not suggested to be done on a regular basis. </p>

Pilates expert Radhika Karle and fitness expert Simrun Chopra tell us why the popularity of HIIT refuses to slow down even in 2022. 

It’s been a decade now, but the popularity of HIIT refuses to slow down even in 2022, according to experts. Find out more trends on zeezest.com. 

Fitness Trends That Will Shape 2022 | Health

Reverse Running, Pilates, And More: Trends That Will Keep You Fit In 2022

Health

Exercise

Trends

India

Your period isn’t about living with rashes and shame. These comfort and sustainability focused menstrual hygiene brands are here to set you free. 

These menstrual hygiene brands offer products that are both sustainable and comfortable. Read more on ZeeZest.com  


Sanitary products that are sustainable and comfortable 

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Estrogen and progesterone affect your period cycles, mood and energy. Feed them these healthy foods.

Here’s your guide to the foods you should eat and the foods you should avoid during your period based on the hormone action. Read Zeezest.com

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Decoding The Two Important Lady Hormones For A Better Period

<p>A majority of women face muscular cramps and period pain, medically known as dysmenorrhea, throughout the reproductive years. Cramps refer to a throbbing pain in the lower abdomen that attacks women as PMS (pre-menstrual syndrome) up to a week before the onset of their periods—and sometimes, even during it. For some women, period pain is unbearable and, in certain cases, extreme pain can interfere with their daily chores. Some other symptoms of PMS include fatigue, pain in the back and legs, diarrhoea, nausea, and vomiting.</p><h2>Causes of period pain</h2><p>When you menstruate, the uterus contracts to shed its lining. Hormone-like chemicals known as prostaglandins stimulate muscle contractions in the uterus and are responsible for pain and inflammation. Higher levels of prostaglandins are responsible for intense menstrual pain. If the uterus is contracting too strongly, it can press against blood vessels, cutting off the supply of oxygen to the muscle tissue. Pain is felt when a muscle loses its oxygen supply for a brief time.</p><h2>How to reduce period pain?</h2><p>The best way to manage these exhausting cramps is by inhibiting the release of prostaglandins naturally. Here are some tips on how to get rid of period pain:</p><h2>1. Avoid junk food</h2><p>According to the NCBI research, high consumption of junk food provides excess amounts of energy, fat, sugar, and sodium to the body, which are associated with an increased risk of dysmenorrhea, especially in young women. High sugar, salt, and preservative content increase inflammation during periods, thus intensifying pain. Vegetable oil in junk food is another culprit that can be worsening your situation. It is advisable to stop the consumption of junk food to avoid hormonal imbalance during periods.</p><h2>2. Stay away from coffee and sugar</h2><p>It is recommended by Dr Jolene Brighten, NMD (Functional Medicine Naturopathic Physician) that eliminating sweet-tasting foods and caffeine-containing beverages from your diet, particularly coffee can help in reducing menstrual pain and symptoms of PMS. Caffeine is a vasoconstrictor, which means it narrows the blood vessels, including the blood vessels in the uterus. So, it further deprives the oxygen-starved uterus of O2, leading to exaggerated pain. Moreover, caffeine is a diuretic. It can dehydrate you, making you feel even more exhausted and weak. </p><p>AlsoRead0</p><h2>3. Increase your magnesium intake</h2><p>Increasing magnesium intake serves as a natural menstrual cramps remedy. According to research, magnesium is more effective than drugs in lowering prostaglandins and relaxing muscles, thus reducing menstrual pain. Consume more nuts and seeds as they are rich sources of magnesium.</p><p>Additionally, you can also take a magnesium supplement after discussing it with your gynaecologist or nutritionist. However, avoid the supplement if you are prone to period diarrhoea, because the laxative properties of magnesium can worsen it.</p><h2>4. Rely on green tea</h2><p>Green tea is a great remedy to treat menstrual cramps. It is packed with antioxidants and possesses anti-inflammatory properties because of the presence of a compound called catechin, which makes you feel relaxed. NCBI research also states that drinking green tea is associated with reduced symptoms of dysmenorrhea. However, excessive tea is not advisable as it can inhibit the absorption of iron. You can easily consume two to three cups throughout the day.</p><h2>5. Chamomile can help too!</h2><p>Chamomile tea—and even capsules—are highly recommended as they have the ability to reduce the severity of dysmenorrhea by relieving pain. According to NCBI research, chamomile flower reduces inflammation in the body and has anticonvulsant properties. Therefore, it is used in spasms and as an effective anti-inflammatory solution. </p><p>AlsoRead1</p><h2>6. Sesame seeds are a great addition to your diet</h2><p>These small seeds are known for their inflammation calming abilities and thus play a vital role in reducing menstrual cramps. According to studies, women who consume sesame seeds regularly exhibit lesser pain due to dysmenorrhea. The huge quantities of zinc present in sesame seeds reduces inflammation and allows more oxygen to flow to the uterus.</p><h2>7. Trust ginger to help you out  </h2><p>Ginger tea is an age-old home remedy for menstrual cramps. Ginger is anti-inflammatory and can thus help with pain and inflammation in the body. A great solace for menstruating women, a study found that ginger was as effective as ibuprofen in relieving menstrual cramps. Both ginger soup and ginger capsule are good to go.</p><h2>8. Turmeric tea can be effective too</h2><p>NCBI research states that the wonder compound curcumin, found in turmeric, is great for attenuating the severity of PMS symptoms and pain due as it modulates of neurotransmitters in the body, and also because of its anti-inflammatory property. It also inhibits the activity of inflammatory enzymes like COX and LOX, thus reducing the production of prostaglandins.</p><p>Moreover, because of its antispasmodic and antioxidant properties, it eases pain. Turmeric is one of the most effective menstrual cramps remedy. You can also mix ginger and turmeric together for better results and faster relief.</p><h2>9. Yoga can ease cramps</h2><p>Yoga can considerably reduce the severity and duration of dysmenorrhoea as stated in NCBI findings. Certain yoga poses can help in coping with unbearable cramps and can be practiced safely on heavy menstrual days. Stretch for around 30 to 60 seconds but do not push your body to the point of pain and discomfort.</p><h2>10. If all else fails, resort to heat therapy</h2><p>NCBI researchers advocate the effectiveness of heat therapy in dysmenorrhea. Drinking hot fluids or keeping a heating pad over the abdomen relaxes the muscles, thus reducing pain.</p><h2>11. NSAIDS</h2><p>Non-steroidal Anti-inflammatory Drugs (NSAIDs) are considered as primary treatment for primary dysmenorrhoea according to medical research. If there is just one question hovering in your mind that how to reduce menstrual pain instantly, NSAIDS is the solution. However, it is advisable to try the above remedies first and if you are not relieved from intolerable pain, then opt for NSAIDS after consulting the doctor. NSAIDS have adverse side effects including indigestion, headaches, and drowsiness.</p>

Here are some tips on how to ease period pain.

Period pain is the most dreaded word for almost every woman. Here are some tips on how to get rid of period pain. Read full story on zeezest.com.

Menstrual Cramps: Tips to Reduce Period Pain Immediately

Severe Menstrual Cramps? Try These Top 11 Remedies to Relieve the Pain 

Period Pain

Menstrual Hygiene

Menstrual Health

Women

Women's Health

This Veganuary, we spotlight a clutch of new superfoods and ingredients, along with easy recipes to experiment with.

This Veganuary, we spotlight a clutch of new superfoods and ingredients, along with easy recipes to experiment with. Read more on zeezest.com. 

6 New-Age Ingredients To Make Your 2022 Healthier | Zee Zest 

6 New-Age Ingredients That Will Make Your 2022 Healthier

Stir the celeb pot of six nutritionists and diet experts to sip up the best secret food habits they follow.

Celebrity nutritionists share their morning rituals, diet charts, snack options and other healthy eating habits to stay fit.

6 celeb nutritionists share their personal diet plan |  Zee Zest

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

<p>A basic diabetic diet chart and eating guidelines will help you regulate your sugar levels, blood pressure, and high cholesterol. What exactly does a diabetic eating plan entail? According to the Mayo Clinic, a sugar patient diet consists of three meals each day at regular intervals. Breakfast accounts for a major percentage of a diabetic's Indian diet plan. Beans, almonds, salmon, tuna, and chicken are among the best sources, according to the Indian diet chart for diabetes patients. There are several delectable ways to add flavour to your diabetic diet plan without using sugar or salt.</p><p>Diabetes presents itself in different ways, and no two diabetics are alike. As a result, there is no one-size-fits-all <strong>diabetic diet chart</strong> for anyone with diabetes. However, we have some suggestions to assist you in making a healthier <strong>diabetic food chart</strong> for yourself.</p><p>A basic healthy <strong>diet chart for diabetic patients</strong> and eating guidelines can help you control your sugar levels, blood pressure, and cholesterol. These dietary interventions can also assist you in managing your weight and lowering your risk of diabetic complications, such as heart issues and strokes—as well as other health disorders such as certain forms of cancer.</p><h2>What does a diet plan for diabetic patients include?</h2><p>Mayo Clinic suggests that a sugar patient diet entails eating three meals a day at regular intervals. This allows you to make better use of the insulin your body generates or obtains through medicine. <br>A licensed dietician can assist you in developing a diet that is tailored to your specific health objectives, preferences, and lifestyle. He or she can also advise you on how to improve your eating habits, such as selecting portion sizes that are appropriate for your size and activity level. </p><h2>What does a diet plan for diabetic patients look like?</h2><p>Drinking plain water is the easiest and most effective way to detoxify the body. When you drink enough water, you allow toxins and body waste to be expelled. This is why it is critical that you start your day by drinking water.</p><p>Breakfast is a huge part of an <strong>Indian diet chart for diabetic patients</strong>. For sugar control, <strong>foods for diabetic patients</strong> need to be well-balanced, so that they can give you energy for the remainder of the day. Consume a hearty breakfast to guarantee a timely appetite for lunch and dinner.</p><p>According to the CDC, a <strong>diabetic diet chart</strong> should:</p><ol><li><span style="color:hsl(0,0%,0%);">Include non-starchy veggies including broccoli, spinach, and green beans.</span></li><li><span style="color:hsl(0,0%,0%);">Have fewer added sugars and refined carbohydrates, such as white bread, rice, and pasta with less than 2 grams of fibre per serving.</span></li><li><span style="color:hsl(0,0%,0%);">As much as possible, eat whole foods rather than heavily processed foods.</span></li></ol><p>Herbal beverages, such as cumin water and ginger tea, should be preferred over coffee or tea—although having a cup of these beverages occasionally is okay. Dinner should consist of items that have been freshly cooked. In addition to chicken or fish, you should also include vegetables in your meal. Fish contains a high concentration of omega-3 fatty acids. It is permissible to eat a little piece of fish with your ordinary dosa or roti. Fruit drinks made with oats should be drunk. Cooking apple or guava pulp is another alternative. Combine the pulp with the cooked oats. <br>Here are some quick hacks you can keep in mind while forming a <strong>diabetes diet menu</strong></p><h2>Focus on good proteins</h2><p>A <strong>diabetes diet menu</strong> should include high-quality protein in every meal since it helps balance blood sugar and keeps us fuller for longer. According to an Indian diet chart for diabetic patients, some of the greatest sources are beans, almonds, salmon, tuna, and chicken. Remember that while fish, pork, and poultry do not include carbohydrates or elevate blood glucose levels, plant-based proteins like beans can, so check labels for the<strong> list of foods for diabetics </strong>carefully before diving in!</p><h2>Choose healthier fats</h2><p>We need to include fats in our diet since it provides energy. However, various forms of fat have a different impact on our health. Unsalted nuts, seeds, avocados, fatty salmon, olive oil, and sunflower oil provide beneficial fats for a <strong>diabetic diet plan</strong>. Some saturated fats can raise your levels of cholesterol, raising your risk of heart disease. These are primarily present in animal products and packaged foods, such as red and processed meat, ghee, butter, biscuits, cakes, pies, and desserts.</p><p>It's a smart option to limit your use of fats overall, so try searing, steaming, or baking instead of frying.</p><h2>Snack in a smart way</h2><p>Instead of chips, cookies, and chocolates, pick yoghurts, unsalted almonds, seeds, fruits, and veggies as a snack. But keep an eye on your portions — it will help you keep a check on your weight. </p><p>Snacks are more than just delightful pleasures for a <strong>sugar patient diet chart</strong>. They're instruments for assisting in weight loss and preventing low blood sugar levels. Always keep something on hand to tide you over before your next mealtime. It will be useful when you are stopped in traffic or when your meeting is running late.</p><p>A quick hack to add to your<strong> list of foods for diabetics</strong>: if you haven't eaten in four or five hours, mix a protein with a carb, such as 1/4 cup almonds with a small apple or a spoonful of nut butter on a piece of whole-wheat bread.</p><h2>Flavour focused food</h2><p>Contrary to popular belief, omitting sugar or salt from your diet does not mean you have to have bland, cardboard-like food. When we start cutting out sugar in a <strong>diabetic diet chart</strong>, we frequently focus on what we can't consume. Instead, concentrate on strategies to enhance the flavour of the meals you eat. There are plenty of delicious methods to add flavour without using sugar or salt to your <strong>diet chart for diabetic patients</strong>. Try fresh basil, freshly-squeezed lemon juice, onion, garlic, or olives, or smoked paprika to spice things up.</p><h2>Some quirky foods and recipes have a low impact on blood sugar.</h2><ol><li><span style="color:hsl(0,0%,0%);">Carrots are non-starchy and that’s why are beneficial for a <strong>diet plan for diabetic patients</strong>. When eaten with the skin on, sweet potatoes have a low glycemic index. Cottage cheese has a high protein content at a low carbohydrate value. A <strong>diabetes diet chart</strong>-friendly, plant-based meal can include red lentils. Strawberries are a good fruit for diabetes because they have a surprisingly low glycemic load and contributes well to an <strong>Indian diet chart for diabetic patients</strong>.</span></li><li><span style="color:hsl(0,0%,0%);">One may include a bowl of other non-starchy veggies including broccoli, artichoke hearts, sun-dried tomatoes, and onions in their <strong>diabetic diet plan</strong>. These meals are a good source of fibre, which can make you feel a bit fuller for a prolonged time period.</span></li><li><span style="color:hsl(0,0%,0%);">Stir-fries provide a simple solution to a diabetic-friendly meal. This can include lots of vegetables, such as carrots, broccoli, zucchini, and green onions for a <strong>sugar patient’s diet chart</strong>. It also includes chicken as a low-fat protein option. Instead of salt, the flavours in this chicken and vegetable meal can come from onion, fresh ginger, and lime.</span></li><li><span style="color:hsl(0,0%,0%);">According to a study published in The Lancet in 2014, diets high in whole grains, fruits, vegetables, lentils, and nuts, moderate in alcohol use, and low in refined grains, red/processed meats, and sugar-sweetened drinks have been shown to cut diabetes risk and improve glycemic control and blood lipids in diabetic patients.</span></li><li><span style="color:hsl(0,0%,0%);">Mint and masoor tikkis, karela theplas, and carrot-methi subzi are some healthy and tasty options for <strong>Indian diet charts for diabetic patients</strong>.</span></li></ol>

Did you know that a basic healthy diet chart for diabetic patients and eating guidelines can help you control your sugar levels, blood pressure, and cholesterol?

There is no one-size-fits-all diabetic diet chart. However, these suggestions can assist you in keeping your blood sugar in check. 

Diet Chart for Diabetic Patients | Diabetic Food Chart

Smart Diet Tips That May Help You Control Diabetes

Diabetes

Health Tips

Healthy Diet

Nutrition

<p>When it comes to fighting cancer, chemotherapy and radiation are often considered the first line of defence. However, chemotherapy not only targets cancer cells but also healthy cells in the body. The cells that line the intestines and mouth, as well as the hair follicles, fall into this category. When the chemicals and drugs kill the diseased cells, they also end up killing healthy cells, thus compromising your immunity. This makes people undergoing chemotherapy prone to infections and diseases. So keeping in mind a few dos and don’ts can go a long way in helping you cope with the rough regime of chemotherapy. </p><p>On World Cancer Day, which falls on February 4th every year, Dr Roopesh N, a skilled Gynaec-oncologist at Fortis Hospitals, Cunningham Road, Bengaluru and Delhi-based oncologist Dr Surendra Kaul recommend how to take care of yourself while undergoing chemotherapy.</p><h2>Eat natural foods rich in antioxidants</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_cancer_treatment_1_1643971485202.jpg"></figure><p>While one’s immune response is at an all-time low during chemotherapy treatment, it is critical to refill the system with food and the right antioxidants that can help the body become healthy again. Fruits, liquids, and herbs such as ginger, garlic, and aloe vera can help you respond better to medications by reducing inflammation. Don’t forget berries and herbal teas that can also help. But before you embark on a specific diet regime, have a detailed discussion with a dietician about the right foods to eat.</p><h2>Maintain an active lifestyle</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_cancer_treatment_2_1643971478181.jpg"></figure><p>Chemotherapy can be draining. You might not have the strength or stamina to go for a jog, run, or go to the gym. But staying active will help the body regain its health and vigour. If nothing else, train your mind to follow a simple regime of getting out of bed and being ready for the day. The simple act of tidying your bedroom and sitting in the living room with a cup of green tea in the morning, or watering the plants on your balcony, can do wonders to boost your mental state. Cultivate a new hobby like gardening, painting, reading, even or listening to music. You can also consider meditation and yoga. </p><p>AlsoRead0</p><h2>It’s okay to rest</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_cancer_treatment_3_1643971463572.jpg"></figure><p>It is important not to over-exert while undergoing treatment. Chemotherapy can cause fatigue, nausea, and mood swings—and so, physically strenuous and mentally exhausting activities must be avoided. Fatigue is the most common side effect experienced by those undergoing chemotherapy. So, get plenty of rest and avoid pushing yourself too hard. You might be feeling good enough to go for a long walk or work around the house, but look out for signals that tell you that your body requires rest. Remember, it may take some time to get back to your regular energy levels. And, it’s absolutely okay to ask for help and rest it out.</p><h2>Maintain high levels of hygiene</h2><p>With a serious illness such as cancer, it is important to keep infections at bay. The immune system is anyway compromised and you are more susceptible to infections and disorders, so it is important for you to maintain good hygiene. Always wash the vegetables and fruits before you consume them. If possible, switch to organic produce—it has fewer chemicals. As far as possible, consume food that is fresh. Don’t let your fridge become a storehouse of foods packed with preservatives. Your skin is bound to be dry while undergoing chemotherapy. Opt for a good moisturiser, especially something that is certified vegan. Make sunscreen your new BFF.</p><h2>Avoid smoking and drinking</h2><p>Smoking can cause hypoxia, or a lack of oxygen, in certain parts of the body. Chemotherapy effectiveness can be reduced due to hypoxia. Smoking lowers immunity, slows wound healing, and increases your risk for other health conditions. Also, even in tiny doses, alcohol can exacerbate the negative effects of chemotherapy. Experts say having an occasional glass of wine or beer may not be detrimental. But it is always advisable to consult your doctor before drinking. Too much alcohol consumption can lead to dehydration, diarrhoea, and mouth sores. Also, since chemotherapy drugs stress the liver, it is advisable to avoid alcohol which also puts extra pressure on the liver. </p><p>AlsoRead1</p><h2>Be mindful of what you eat</h2><p>Stay away from undercooked and uncooked foods such as sushi, sashimi, blue cheese, oysters, raw eggs, salsas, and even honey. Infection-causing microorganisms can be found in these kinds of foods, making it difficult for a person to fight infections as the immune system is already compromised. Also, chemotherapy can sometimes lead to a loss of appetite due to nausea, mouth sores, or fatigue. But it is important to eat. So have smaller meals at shorter intervals. Talk to your dietician and set up a meal plan for the week, so that you can pack maximum nutrition in simple ways. Avoid eating raw greens and acidic or spicy foods. Chemotherapy increases the sensitivity in the mouth and throat, so stick to light and nourishing meals that can be digested easily. Carbonated beverages are a big no-no.</p><h2>Stay hydrated</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_5_1643971387039.jpg"></figure><p>Dehydration during chemotherapy is common. It’s important to stay hydrated. Water therapy also aids in the reduction of negative effects of chemo. But make it a point to avoid caffeinated drinks. Always carry a water bottle with you. If plain water is not your thing, add a squeeze of lemon or some slices of fresh cucumber and celery. Hydration does not only mean H2O. You can up the ante and include soups, broths, and de-caffeinated drinks in your diet. Even water-rich produce such as watermelon, cucumbers, and apples can help replace fluids that are lost during chemotherapy treatment.</p><h2>Seek counselling and be positive</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_6_1643971378714.jpg"></figure><p>Mood swings, despair, irritability, and anxiousness are all part and parcel of being diagnosed with cancer. Remember, there is no shame in seeking help when you need it. Talk to your doctor as often as you feel like. Or, seek help from a therapist to tide yourself over difficult days. Make notes to discuss with your counsellor, and let your friends and family in. Bask in the comfort they can offer. And don’t give up on yourself however hard the road may look. It may not be the best of times, but you can stop it from becoming the worst of times. Smile, breathe, and stay calm. And, most importantly, let your mind and body relax at their own pace.</p>

Cancer treatment and drugs not only kill the diseased cells, they also end up killing healthy cells, compromising your immunity.

Following a few dos and don’ts can go a long way in helping you cope with chemotherapy. 

World Cancer Day: Dos And Don’ts Of Chemotherapy Care 

Dos And Don’ts Of Chemotherapy Care

Cancer

Chemotherapy

World Cancer Day

Immunity

<p>‘Sleep well’ or ‘sleep like a baby!’… that’s how we often wish bid good night to our near and dear ones. But have you ever thought about the deeper meaning of these wishes? Well, it’s all about desiring a deep, restful, and sound sleep. Quality sleep is extremely essential for a healthy body and mind. A peaceful sleep of seven to eight hours ensures strong immunity, a healthy heart, steady blood sugar levels, weight control, a sharp brain, and a happy mood.</p><p>On the other hand, chronic sleep deprivation can lead to hypertension, cardiovascular diseases, diabetes, obesity, psychiatric disorders, acute or chronic pains, susceptibility to viral infections, and even cancer due to increased inflammation in the body. So it goes without saying that skimping on sleep leads to much more than just a grumpy morning. </p><p>However, sleeplessness at night has become a very common problem. So, let’s acquaint you with some home remedies for how to sleep better at night naturally. Presenting, research-backed solutions for lack of sleep:</p><h2>1. Cut down on caffeine</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_1_900x800_Re_1644563828925.jpg"></figure><p>Caffeine is a natural stimulant that keeps your mind alert. So, consuming a cup of coffee in the later half of the day would definitely keep you awake late at night as it stimulates the nervous system and disrupts sleep. Hence, it is advisable not to consume caffeine six to eight hours before sleeping as it can create sleeping problems at night.</p><h2>2. Be mindful of bright lights at night</h2><p>Circadian rhythm, also known as the sleep-wake cycle or the body’s clock, is absolutely important for healthy sleep. This rhythm is affected by light and darkness, and is controlled by a small area in the middle of the brain.  </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_2_Low_1644574914458.jpg"></figure><p>Exposure to natural or bright light during the day keeps you energetic and ensures a good night’s sleep. In contrast to this, exposure to blue light at night, which is emitted by your smartphone and other devices, keeps your brain alert at night and doesn’t allow it to rest. It disturbs the circadian rhythm because the brain confuses night with the daytime. This reduces melatonin production, the hormone responsible for inducing sleep and relaxation.</p><p>The solution? When using your smartphone at night, switch to night mode to block blue light. Turn off your TV and bright light two hours before you go to sleep, and keep your smartphone away at least an hour before. </p><h2>3. Energise your bedroom environment  </h2><p>Wondering how to sleep well at night? Well, then you can start by optimizing your bedroom environment. Minimise the artificial lights, change the structure of your furniture, make it more pleasant and be sure it is a clean and calm place without much of noise distractions. </p><p>The comfortable room temperature makes you even sleep better.</p><h2>4. Use comfortable mattresses and pillows</h2><p>The next step in how to improve sleep quality is to invest in the quality of your bed, mattresses and pillows. Poor quality mattresses can definitely increase the lower back pains and neck pains which can further lead to disturbed sleep.</p><h2>5. Be consistent with your sleep and wake cycles</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Bed_Re_1644574942910.jpg"></figure><p>Irregular sleep patterns like going to bed late and waking up late over the weekend and shorter time spent in bed during the week can affect your circadian rhythm and causes you to struggle with falling asleep. It’s better to sleep and wake up at the same time during the entire week. If you follow this pattern for a while, you might not even need your alarm clock.<br>Long naps during the day also affect sleep quality at night, again by confusing the internal body clock. Apart from that, they hinder with your cognitive performance as well. So it’s advisable to take power naps only for 30 minutes for rejuvenating yourself, so that you don’t deal with sleeping problems at night.</p><h2>6. Eat the right foods</h2><p>Your food habits can affect your lifestyle in terms of health, energy, and also your sleeping patterns. Certain foods that help in improving sleep quality include almonds, walnuts, and kiwi as they are rich in magnesium and melatonin. Magnesium calms and relaxes the mind, while melatonin is a sleep-inducing hormone. Drinking chamomile tea before bed has been a remedy for insomnia since ages, thanks to the presence of flavonoids.</p><p>Apart from the type of food, the time at which you eat is also very crucial. Eating late at night might cause bloating and discomfort. Extra spicy food may also cause heartburn which can adversely affect your sleep cycle.</p><h2>7. Avoid alcohol</h2><p>Consumption of alcohol is a big NO if you are working hard on how to get good sleep as it increases snoring and sleep apnea (breathing disorder while sleeping).</p><h2>8. Relax and rejuvenate </h2><p>A relaxed mind falls asleep easily. Try reading a book, listening to soft music, do visualisation, indulging in a massage, or may be taking a relaxing bath or shower before sleeping. Taking a hot shower just before 90 minutes can be a sure-shot solution to how to improve sleep.</p><h2>9. Exercise regularly</h2><p>Exercising daily can help in reducing insomnia. In many cases, it has been proven more effective than sleep-inducing drugs. Though exercise helps you get good sleep, working out too late or close to sleep time might hamper sleep as it increases the levels of adrenaline hormone that has a stimulatory effect.</p><h2>10.  Limit liquid intake at night</h2><p>Hydrating your body is vital for good health. However, it is always advisable to reduce the amount of fluids one to two hours before bedtime. Intake of more fluids in the late evening can cause frequent urination at night and disturbed sleep.</p><p>Follow all these remedies and you won’t have to think again about how to get sleep at night.</p>

This involves cutting down on caffeine at night.

Night Sleeplessness Problems & Remedies | How to Get Good Sleep | Zee Zest

10 Home Remedies for Sleeping Peacefully At Night

Sleep

Sleep Ritual

Holistic Solutions

Home Remedies

When travelling with children, these 10 easy tips can make your journey a fuss-free affair.

Best Tips for Traveling With Kids | How to Travel with Kids | Zee Zest

10 Tips to Keep In Mind When Travelling With Children

Travel bloggers who have raised their seven-year-old daughter across 27 destinations share their adventures. 

Here's how travelling helped these bloggers raise an adventurous, fearless, and confident kid, read zeezest.com  

Interview With Ashmi And Manan Of Traveling With A Tot| Zee Zest 

Parenting Lessons From Travels With A Tot

<p>Raising a hyperactive child can be a hard trek for parents as they navigate the rough terrains of emotional, social, and occupational functioning. Hyperactivity is often a consequence of a neurological problem, ADHD i.e. attention deficit hyperactive disorder. An ADHD child is inattentive, impulsive, and hyperactive. According to research, ADHD is also associated with impaired cognitive development which means low memory and higher reaction time. Low self-esteem is another symptoms condition. As a result, parents face a lot of stress as they struggle to limit the destructive behaviour of their children.</p><p>There are no hard and fast approaches to manage hyperactive kids, however, depending on the symptoms and severity of the condition, a few tailor-made techniques can help. Apt parenting is the most important part of ADHD treatment. </p><h2>How to handle a hyperactive child?</h2><p>The foremost advice for parents is to accept the fact that their child’s brain functions differently than others. A special child needs special treatment which involves behavioural interventions and medications. You have to first reform your own behaviour to manage the behaviour of your child.</p><p>To regulate the behaviour of your child, you can: </p><ul><li><span style="color:hsl(0,0%,0%);">Encourage good behaviour by rewarding or praising</span></li><li><span style="color:hsl(0,0%,0%);">Restrict bad behaviour by associating it with unwanted results</span></li></ul><p>Be flexible in your approach when it comes to this therapy. Do not be too strict towards the child. She/he needs time to understand and adapt to change. Allow the child to learn through their mistakes. Discouraging wrong behaviour with anger might result in your child resenting you and not paying heed to you at all. ADHD kids are sensitive to criticism, so maintain the balance. Now let’s get to parenting tips for ADHD kids: </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Kid-Playing_1645018382296.jpg"></figure><h2>1. Make rituals and routines</h2><p>A daily schedule can help your child complete his/her daily chores, in the same manner, each day. Institute entertaining customs around study time, playtime, meals, sleep and wake time so that your child is motivated to follow them. </p><p>AlsoRead0</p><h2>2. Turn complexities into simplicities</h2><p>Due to diminished cognitive skills, ADHD children find it difficult to remember a long list of instructions and duties—that’s why it is better to break them into smaller pieces of information. Make sure that your child maintains eye contact while you give the instructions so that he/she can register and retain them well. You can also write the instructions for the child and give a different colour to each instruction so that he/she can memorize them easily. </p><h2>3. Decrease distractions</h2><ul><li><span style="color:hsl(0,0%,0%);">ADHD children get easily distracted, so try to keep him/her away from TV, loud music, mobile, and computer games as they can over-excite your kid. Instead, engage your child in outdoor activities, so that energy stores that have been built up can be utilized.</span></li><li><span style="color:hsl(0,0%,0%);">While you're at it, give a calm and chaos-free space to your child for activities like homework so that they can concentrate. Make sure your child doesn’t feel punished or ignored while working. Their workspace should be as inviting as possible. </span></li><li><span style="color:hsl(0,0%,0%);">Also, keep your home organized so that your child also knows and remembers the places where necessities are stored.</span></li></ul><h2>4. Maintain a healthy lifestyle</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Kid-sleeping_1645018395403.jpg"></figure><p>A few lifestyle interventions can go a long way in helping your child. </p><ul><li><span style="color:hsl(0,0%,0%);">Exercise: According to studies, 30 minutes of exercise—then be it running, playing, or swimming—can make a hyperactive child feel calmer and focus better. It also decreases symptoms of depression and anxiety.</span></li><li><span style="color:hsl(0,0%,0%);">Sleep: A peaceful sleep is a must for children with ADHD. It can be a game-changer. According to research, just 30 extra minutes of sleep decreases restlessness and impulsive behaviour to a large extent. That said, falling asleep is a difficult task for ADHD kids. So, ensure that their bedtime is consistent and the bedroom is dark and has a comfortable temperature.</span></li></ul><h2>5. Build trust with your child</h2><ul><li><span style="color:hsl(0,0%,0%);">Believe in your child. As a parent, your relationship with your child is of the utmost importance. Also, don’t let anyone pull your child down. Advocate for your little one. Build and protect his/her self-esteem by being patient and understanding.</span></li><li><span style="color:hsl(0,0%,0%);">You must also ensure to talk to your child. Interact with them about the little things, like a story or book. Spend some special time with them and give them extra attention, including creating avenues for fun and relaxation. This will allow the child to express his/her thoughts without fear to you. Verbalisation curbs overactive behaviour.</span></li></ul><p><span style="color:hsl(0,0%,0%);">AlsoRead1</span></p><h2>6. Aggression management in ADHD children</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Angry-Kid_1645018408033.jpg"></figure><p>Frequent episodes of aggressive behaviour in hyperactive children are common due to the fact that ADHD is a neurodevelopmental disorder that increases the chance of emotional dysregulation. Moreover, stressful situations accompanied by anxiety and depression tend to make them short-tempered and impatient.</p><p>The best way to control aggression outbursts is by giving them a time-out. Remove yourself and your child from the triggering situation. Try to ignore the mildly rebellious behaviour. When your child doesn’t get any attention for his deed, he/she might just forget it and cool down.</p><h2>7. Relax, calm down, and take a break</h2><p>Nurturing an ADHD kid can be really taxing. So don’t forget to devote some time to yourself to rejuvenate and calm down. Go out for a movie, jog, or indulge in any hobby that soothes you. The calmer you remain as a parent, the better you will be able to manage your child. </p>

Encouraging and rewarding good behaviour is key.

Raising a hyperactive child can be a difficult task. Here are 7 parenting tips that can help. Read more on zeezest.com

How to Handle Hyperactive Child | ADHD Parenting Tips | Zee Zest

7 Helpful Tips To Parent A Child With ADHD 

Parenting

Family

ADHD

Tips And Tricks

Exports recommend a list of foods good for your immune system

Make these ingredients a part of your regular diet for a healthy immunity that ensures you don’t fall sick with seasonal changes. Read Zeezest.com

Experts recommend Foods That Boost Immunity | Zee Zest

Are These Immunity-Boosting Superfoods A Part Of Your Diet?

Bollywood's favourite fashion designer swears by giloy or guduchi kadha and here is all you want to know about it. 

Fashion designer and actor Masaba Gupta shares the recipe of giloy kadha, an Ayurvedic drink that helps in boosting immunity, on Instagram. For more stories, read Zeezest.com. 

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Immunity-boosting tips from the specialists’ routine.

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<p>Food is the best remedy and the worst poison. And the secret lies in the choices we make. Food is much more than the fuel for your body. It can make you or break you. That’s why it is very important to feed your gut nutrient-dense meals. After the onset of Covid-19, how to increase immunity is one question that is on top of everyone’s mind. This pandemic has made everyone realise the importance of strong immunity and of eating immunity-boosting foods.  </p><p>While the external environment we inhabit is not under our control, we can work on our body’s internal functions. After all, a strong immune system keeps infections at bay and helps in faster healing and recovery. </p><p>That's why we’re listing some of the powerful immunity-boosting foods that we can add to our daily diet.  </p><h2>1. Poultry – Chicken and Eggs</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Meat_1645796842889.jpg"></figure><p>Poultry products such as chicken and eggs are rich sources of protein.  They function as immune boosters with the amino acid content, which strengthens the defence cells of the body i.e. lymphocytes, cytokines, and phagocytes.  <br>Egg Yolk is also rich in Vitamin D that has an important role to play in balancing the immune system. Low levels of vitamin D is associated with increased body susceptibility to cold and flu infections.</p><h2>2. Citrus fruits</h2><p>Citrus fruits that boost immunity are amla, lemon, orange and grapefruit. Ascorbic acid, commonly known as Vitamin C, in citrus fruits, helps in various bio-chemical reactions and cellular functions associated with the immune defence mechanism of the human body. It improves the functions of certain white blood cells(WBC) to prevent and fight infection. Since it is an antioxidant as well, it helps in fighting free radicals and decreasing inflammation, hence one of the best immune boosters. </p><h2>3. Berries</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_berries_1645796849889.jpg"></figure><p>Strawberry, blueberries and blackberries are known as immune-boosting superfoods because of the presence of flavonoids that reduce cell damage. Anthocyanins present in the berries increase the body’s immunity by boosting the production of cytokines. </p><p>AlsoRead0</p><h2>4. Cruciferous Vegetables</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Cruci-Veg_1645796856967.jpg"></figure><p>Cruciferous vegetables such as cauliflower, cabbage, broccoli, kale, collard greens, mustard greens, bok choy, kohlrabi, and brussel sprouts are known to release chemical signals that are necessary for a fully functioning immune system.  These vegetables also contain beta-carotene, folate, vitamins C, E and K and phytochemicals which have immune-optimising effects.</p><h2>5. Nuts </h2><p>Nuts such as almonds, walnuts and pistachios are important immune system boosters. </p><p>a. Almonds are rich in Vitamin E which is a powerful antioxidant that protects cell damage caused by free radicals. Excess free radicals are responsible for frequent illnesses.</p><p>b. Walnuts are a good source of Omega 3 fatty acids which possess anti-inflammatory properties and immune-regulatory functions.</p><p>c. Pistachios power the body's defence mechanism as they are rich in Vitamin B6, folate, minerals, polyphenols and phytochemicals that increase the activity of immune cells and lower inflammation.</p><h2>6. Seeds</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_seeds_1645796868967.jpg"></figure><p>Pumpkin seeds, hemp seeds and flax seeds are rich in zinc, magnesium, copper, selenium, phosphorous and potassium. These minerals catalyse the response of WBCs to viral infections and reduce the length of infection. They are also proven antioxidants and have anti-inflammatory properties too. </p><p>AlsoRead1</p><h2>7. Ancient Medicinal Herbs</h2><p>They serve as the immune booster foods in India. Let’s understand the phenomenon of how to increase immunity power by these super-powerful herbs-</p><ul><li><span style="color:hsl(0,0%,0%);"><strong>Tulsi </strong>- Consumption of this sacred herb on an empty stomach can increase the immune response of the body many folds. Medical research on this herb has revealed that tulsi has immunomodulatory properties, where it can strengthen a weak immune system and control a hyperactive immune system.</span></li><li><span style="background-color:rgb(255,255,255);color:hsl(0,0%,0%);"><strong>T</strong></span><span style="color:hsl(0,0%,0%);"><strong>urmeric </strong>- None of us has escaped from our granny’s golden milk/turmeric milk whether it is cold and flu infection or pain or wound. Well, these grannies knew how to improve immunity well in advance! The compound curcumin in turmeric has anti-inflammatory and immunomodulatory effects. It also increases the antibody response.</span></li></ul><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Turmeric_1645796913050.jpg"></figure><ul><li><span style="color:hsl(0,0%,0%);"><strong>Garlic</strong>-</span> <span style="color:hsl(0,0%,0%);">The organosulfur and some other compounds in garlic helps enhance immune system functioning. Garlic also has beneficial properties against microbial infections, and it also exhibits anticarcinogenic and anti-inflammatory effects.</span></li></ul><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Garlic_1645796944683.jpg"></figure><ul><li><span style="color:hsl(0,0%,0%);"><strong>Ginger</strong>-</span> <span style="color:hsl(0,0%,0%);">Gingerol, shogaol and some other compounds present in ginger inhibit inflammation and boost the immune system. Sip some ginger tea to soothe your system and you are all set to keep the infections far away.</span></li></ul><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Ginger_1645796975161.jpg"></figure><ul><li><span style="color:hsl(0,0%,0%);"><strong>Giloy</strong>- The antioxidants present in giloy helps in fighting off the free radicals and disease-causing microbes. Also, the antipyretic and anti-inflammatory properties of this herb help to fight off the chronic fevers.</span></li></ul>

A strong immune system keeps infections at bay and helps in faster healing and recovery.

This pandemic has made each one realise the importance of immunity. We bring to you a list of immunity-boosting foods on zeezest.com. 

Top Immune Boosting Food | How to Boost Your Immune System

Everyday Super Foods To Strengthen Your Immune System

Kadha is a homemade Ayurvedic tonic designed to fight all seasonal ailments. Even Malaika Arora Khan swears by this elixir!

How to make kadha to fight against coronavirus. This Ayurvedic homemade herbal medicine boosts immunity and fights all seasonal illnesses. Read Zeezest.com

How to boost immunity with an instant kadha recipe | Zee Zest

Elixir Of Health: Immunity-Boosting Powers Of Kadha

What the supplement offers and how it works to stay healthy.

Vitamin C cannot help you fight COVID-19 but here’s why you should still be consuming it according to experts. Read Zeezest.com

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Their free digital book 'The Magic Immunity Pill: Lifestyle' lists simple ways to get balanced nutrition, quality sleep, and adequate exercise. 

The fitness and nutrition expert shares simple ways to boost immunity, get better sleep and manage stress. 

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Superfoods

Want to try Kareena Kapoor Khan’s favourite paya pav or the late Raj Kapoor’s favourite yakhni pulao? Here’s your chance.  

The grandson of the late Raj Kapoor and cousin of Kareena Kapoor Khan and Ranbir Kapoor talks about his food ventures, The Junglee Kitchen and Kitchen Tales, and the Kapoor family’s love for food. Read more on ZeeZest.com. 

Interview with Bollywood actor Armaan Jain on Kapoor family and food

Of Family, Food And Fun With Bollywood Actor Armaan Jain

video interview with armaan jain

<p>In this world full of screens and social media, are you the one who’s being a social bug? No doubt, we all have busy schedules, chasing our dreams and goals, while others are utilising their time on social media and interacting with other active users. But how many of us spend quality time with our family? You might be giving hours to your loved ones, once you’re done with your daily deeds, but there’s a huge difference between time and quality time. It doesn’t matter how much time you’re giving to them, what does matters is that what you’re learning, observing and sharing within that time, that’s called the quality! Here are some top benefits of spending quality time with your family, take a look.</p><h2>1. It builds the bond of love and affection </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_1_1644916918892.jpg"></figure><p>Spending time with family strengthens our sense of belongingness and contentment. This will also lead to fewer arguments between couples as well as parents and children. It also reduces the side effects of a generation gap, because as you get closer to your family members, you understand their mindset and choices better.</p><h2>2. It’s good for your physical and mental well-being</h2><p>The most important thing in life is to stay happy, and several studies have shown that quality family time reduces stress. We should all be grateful to our clan for their unconditional love and support through good and bad times. Quality time with family has plenty of benefits for your physical and mental health.</p><h2>3. It instills values and traditions </h2><p>It is important to instill a moral sense in children. After all, kids follow in the footsteps of their parents. Spending quality time with them can help you steer them in the right direction. Children also bring new values to the family as they pace up with changing societal demands.</p><p>Traditions always bring you closer to your culture and heritage. Sitting down with your family is a great way to keep in touch and keep the traditions going. It could be as simple as bowing down while greeting your elders, having a particular dish on a festival day, or donning an ethnic outfit for a special occasion.</p><p>AlsoRead0</p><h2>4. It can help you build memories to cherish</h2><p>A trip down memory lane always fills us with excitement and enchantment. Balance your time well to build a sweet souvenir of your life.</p><p>Now that you know the importance of family time, let’s learn how to create more opportunities to spend time with our loves-</p><h2>5. Come together at dinner time</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_family-dinner_1644917177147.jpg"></figure><p>Your family is your biggest asset—so you just can’t afford to miss the dinner table gossip or conversation. Take a break from the world for your last meal of the day and enjoy delicious home-cooked food with conversation. Do not forget to leave your phone aside.</p><h2>6. Go for a post-dinner walk </h2><p>Once you’ve made the time for dinner, why not take a walk to continue the conversation? Clear the table and go for a walk with your family. Ponder about the future and discuss the old days—talk, walk and enjoy.</p><h2>7. Plan monthly outings </h2><p>When was the last time you went out with your family? Wasn’t that super exciting? Make a list of places to explore each month—then be it a theme park, museum, water park, or even out-of-town travel. Come together for the planning and the execution.</p><h2>8. Clean and cook together</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_cooking_1644917159210.jpg"></figure><p>Cleaning the house sounds boring but it can be fun when you have the company of your family. You all can move the furniture together and clean the dust from hard-to-reach corners. This can also inculcate the habit of hygiene and cleanliness amongst kids. Also, try cooking some favourites dishes or a new recipe together. Surely, it’s going to be fun experimenting in the kitchen as a family.</p><p>AlsoRead1</p><h2>9. Pamper your loved ones </h2><p>Everyone is busy these days! But how about leaving a handwritten note for your children in the morning before heading out for work? Kids love surprises and so do your partner and parents. Enthrall your family with a surprise meal, maybe takeout from a favourite restaurant or a movie date with the whole fam.</p><p>It’s time to take your eyes off the screen and have a cup of tea with your loved ones. </p>

With never-ending work schedules, family time has become hard. So, here are some ideas to spend quality time with your loved ones. Read more on zeezest.com

Family Time Importance: Benefits of Spending Time Together

The Ultimate Guide to Spending Quality Time With Your Loved Ones

Mental Health 

<p>Work frequently hijacks all aspects of our life. Our desire to succeed in the professional space often leads us to neglect our personal well-being. This is why achieving a work-life balance is critical not only for our physical and emotional well-being, but also for our careers. It’s high time that we establish equilibrium between work and family—this means being committed and efficient at work, while allotting quality time to family and yourself.</p><p>We often blame our smartphones and other devices for keeping us occupied, but these technologies can be saviours if we manage distractions well. Truth be told, the real reason why many of us don’t have a healthy work-life balance is because of increased pressure either at home or work. Some of common reasons include:</p><ul><li><span style="color:hsl(0,0%,0%);">Longer working hours due to increased work responsibilities </span></li><li><span style="color:hsl(0,0%,0%);">Fluctuating salaries in an economic recession</span></li><li><span style="color:hsl(0,0%,0%);">High need in the family due to increased family responsibilities</span></li><li><span style="color:hsl(0,0%,0%);">Chronic illness in the family</span></li></ul><p>A poor work-life balance can lead to serious health issues like hypertension, impaired memory, diminished immunity, frequent illnesses, migraine, depression, and gut disorders amongst many others. Apart from these, poor interpersonal relationships, marital tensions, social anxiety, and compromised family functioning are also some other byproducts of this imbalance.</p><p>Establishing a work-life balance is a big challenge in today’s fast-paced world. That’s why we are here to help you out. Here are a few efficient tips that can help you create that much-needed equilibrium:</p><h2>1. Stop chasing perfection</h2><p>It is not always necessary to score 100 per cent in all tasks. Don’t be an overachiever—your efforts can backfire, especially in scenarios where perfection is out of reach. Just give your best and rest! You cannot even thrive to achieve a perfect work-life balance. It is important that you set achievable goals. A work-life balance doesn’t always mean having a productive day at work, winding up on time, and chilling with your family and friends for the rest of the day. Some days your work will need you more, other days your family and hobbies will demand more out of you. A work-life balance is a long-term approach, not a short-term attitude.</p><h2>2. Pursue passion in your profession</h2><p>If you don’t love your work, you will be stressed and demotivated. Find inspiration in the work that you do—something motivating enough to drive you out of bed and get to work. This way you will be more positive about your professional life. And a happy work environment means a better mood and more energy.</p><h2>3. Don’t be afraid to say no</h2><p>Say NO when you cannot perform a particular task. It is not mandatory for you to say yes all the time. Don’t try to make everyone happy; rather, make yourself content first, instead of always being exhausted. It’s better to reject certain tasks that you don’t have the bandwidth to take on than be over-stressed.</p><h2>4. Pause, relax, and unplug</h2><p>We understand that work can be never-ending—but it’s ok to keep your phone aside for a day. Take a break, pause, and introspect. What are your priorities, goals, and responsibilities? More importantly, what makes you happy? Pay attention to your emotions. If your temperament is overpowering you, find out why? Seek solutions and de-clutter your mind.</p><p>It’s important to be resilient to achieve greater self-control—this will also help be less stressed. You can also plan a holiday and take leave from work for a few days. Rejuvenate and come back stronger.</p><h2>5. Prioritise your health</h2><p>Health is wealth! Eat properly, exercise regularly, and meditate. When you’re healthy, you’ll always be more productive at the office and home. Do not compromise on your sleep. If you couldn’t get a good night's sleep on a particular day, balance it out the next day by winding up your day early. If you are suffering from any ailment, pay attention to preventive and curative measures before it snowballs into something bigger.  </p><h2>6. Put an end to procrastination </h2><p>Over piling of work because of procrastination can lead to unnecessary stress and disturbed life. Plan, prioritize and divide your work into smaller chunks. Give yourself a deadline and do not get distracted. Tackle your fear and phobias of rejection so that you can concentrate more on work. Finishing your work on time will allow you to spend more time with yourself and your family.</p><h2>7. Have regular interactions with your loved ones</h2><p>A conversation with your loved ones is always stimulating. Wine and dine together to boost up those serotonin levels. A happy mind is always more productive. You can also foster a pet—they are one of the biggest stress busters. Play with them, cuddle them, go for a walk, and you are all set for the next day.</p><p>Work-life balance is important—a must-have for everyone! A healthy work-life balance helps in developing: better focus at work, healthy professional relationships, stronger family bonds, cheerful mood, broader perspectives, and better health and fitness.</p><p>Learn to prioritise, balance, and keep going! Work-life balance is a journey, not a destination. </p>

It is okay to say No at work and focus on personal well-being. 

Work-life balance is something we all strive for—whether working from home or in a traditional office setting. Here are some tips to help you achieve a work-life balance. 