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Wonderful benefits of basil seeds water on empty stomach

Wonderful benefits of basil seeds water on empty stomach

Basil seeds water on empty stomach can help support your weight loss journey as well as gut health. Know all the benefits of this amazing elixit.

Your immunity needs an extra boost in winter months and starting your day with the right nutrients can make a great difference to the overall health. Having infused water on empty stomach is a wonderful way to stay hydrated and nourish the body with fibre and important vitamins and minerals. Basil seeds water is one such morning drink that is gaining popularity among wellness enthusiasts. The healthful elixir can be made conveniently by soaking basil seeds overnight in water and can work wonders for your weight loss journey.

Basil seeds, scientifically known as Ocimum basilicum, have been in use for thousands of years. Basil seeds are a popular flavouring agent as well as medicinal ingredient. In ancient times, basil seeds were crushed and combined with honey or water to create tonics to boost immunity and other aspects of well-being. In India, basil seeds have been used to address digestive issues and balance doshas as per Ayurveda. Sweet basil seeds are different from holy basil seeds or Tulsi and have different application than the latter.

Wonderful benefits of basil seeds water on empty stomach

“Drinking basil seed-infused water on an empty stomach provides a myriad of health advantages. Basil seeds are a nutrient-rich powerhouse containing essential elements like fibre, vitamins, and minerals, contributing to overall well-being.

The significant fibre content supports digestion, fostering a healthy gut and preventing constipation. Basil seeds reduce oxidative stress, boast antioxidant properties, and help aid in the neutralisation of free radicals in the body,” says Ayush Aggarwal, Founder, Rasayanam.

Basil seeds are small, black and round in shape and considering they are flavourful too, they are a popular addition in smoothies, juices and bakery products. High in nutrients like Vitamin A, E, B and K, calcium, iron, phosphorous, basil seeds are also the preferred choice for weight-loss enthusiasts due to their ability to promote satiety. They also help in burning fat and lower cholesterol. Basil seeds also help in boosting gut health which further helps prevent diseases.

“Basil seeds can aid in weight management by inducing a sense of fullness, thereby curbing unnecessary cravings. They have been linked to regulating blood sugar levels, making them advantageous for individuals dealing with diabetes. Additionally, the anti-inflammatory properties of basil seeds may contribute to alleviating conditions associated with inflammation,” says Aggarwal.

How were basil seeds consumed in ancient times

The origin of aromatic seeds goes back to thousands of years back, where the ancient herb was preferred not just for culinary use but also crafting medicines.

In ancient times, basil seeds were integral to various culinary and medicinal practices. Historical records reveal that civilizations like the Greeks and Romans valued basil not only for its aromatic qualities but also for its perceived health benefits. Basil seeds were commonly crushed and combined with honey or water to create tonics believed to enhance vitality and promote good health,” says Aggarwal.

“In Ayurvedic medicine, an ancient Indian healing system, basil seeds were embraced for their cooling properties. They were soaked in water and ingested to address digestive issues, reduce body heat, and balance doshas. Across cultures, basil seeds were esteemed for their versatility, making their way into soups, stews, and traditional remedies,” adds the expert.

Other ways to consume basil seeds

Aside from basil seed water, there are numerous creative ways to integrate these nutritious seeds into your diet, as per Aggarwal.

  • Basil seeds can be incorporated into smoothies, yogurt, or fruit salads for an additional nutritional boost.
  • Due to their gelatinous texture when soaked, basil seeds can serve as a thickening agent in soups and gravies.
  • For a delightful twist, consider combining basil seeds with your preferred beverages, such as lemonade or iced tea.
  • Adding them to homemade energy bars or puddings presents an innovative and flavourful approach to enjoying their health benefits.

  • Who shouldn’t have basil seeds

    While basil seeds offer numerous health benefits, certain individuals should exercise caution or abstain from consuming them.

    “People with allergies to basil or related plants should avoid basil seeds. It is advised to consult healthcare professionals if you are pregnant or breastfeeding before incorporating basil seeds into your diet due to limited research on their safety in these situations,” says Aggarwal

  • “Individuals with pre-existing medical conditions, such as gastrointestinal disorders or low blood pressure, should seek medical advice before regularly consuming basil seeds. Approaching dietary changes is crucial, along with awareness of regular health conditions and following a healthcare professional’s advice when in doubt,” concludes the expert.

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In winter, these foods can help keep your heart healthy

In winter, these foods can help keep your heart healthy

Our heart and blood vessels are constantly adapting to the changing environment. Besides adhering to the changes happening inside the body, they keep the blood flowing to carry oxygen and nutrients throughout the body.

In winter, however, our heart works harder. When it’s cold, the blood vessels narrow your fingers, toes and skin so that less heat is lost. But this narrowing, known as vasoconstriction, can put more pressure on the heart to pump blood.

 

In winter, these foods can help keep your heart healthy

Dietitian Ritika Samaddar from Max Healthcare, Delhi, suggested a balanced diet can improve your heart’s ability to pump blood to the body without much pressure.

In the face of colder temperatures, our heart diligently works harder to maintain blood circulation, underscoring the importance of a balanced diet for sustained cardiovascular health,” said Ritika Samaddar.

One of the best foods for a healthy heart is almonds, which can reduce inflammation and lower bad cholesterol in the body.

“Almonds may lower total and LDL cholesterol when included in a healthy diet and reduce levels of heart-damaging inflammation,” the expert said.

Beyond almonds, some of the other heart-healthy foods you can include in your daily diet are green leafy vegetables, seasonal fruits (especially citrus gems like oranges), nutrient-packed root vegetables, and whole grains.

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​Signs of vitamin D deficiency that are mostly ignored​

​Signs of vitamin D deficiency that are mostly ignored​

​Key facts about the sunshine vitamin​

From maintaining strong bones to supporting the immune system, vitamin D or the sunshine vitamin plays a crucial role in human body. Despite its significance, many people worldwide experience vitamin D deficiency, which can lead to a range of health issues. Unfortunately, many people do not identify the signs of vitamin D deficiency. Here is a list of symptoms exclusively seen when the body does not have sufficient vitamin D to function.

​Signs of vitamin D deficiency that are mostly ignored​

​Slow wound healing​

Vitamin D deficiency can contribute to slow wound healing due to its vital role in the immune system and tissue repair. The vitamin is essential for promoting cell growth and division, crucial elements in the healing process. Insufficient vitamin D levels may impair the body’s ability to combat infections and generate new, healthy tissue, resulting in delayed wound healing. If you notice that your wounds take longer to heal than usual, it could be a sign of vitamin D deficiency.

​Fatigue and weakness​

One of the early signs of vitamin D deficiency is persistent fatigue and weakness. Vitamin D deficiency has been associated with fatigue due to its crucial role in energy metabolism. Insufficient levels may lead to feelings of tiredness and weakness. Vitamin D regulates the synthesis of adenosine triphosphate (ATP), the primary energy currency of cells. Inadequate ATP production can contribute to persistent fatigue. Moreover, vitamin D supports muscle function, and its deficiency may result in muscle weakness, further contributing to fatigue. If you often feel tired despite getting adequate rest, it may be worth considering your vitamin D levels.

Frequent illnesses and infections​

Vitamin D plays a crucial role in supporting the immune system. If you find yourself falling ill frequently or experiencing prolonged recovery from infections, it could be a sign of deficient vitamin D levels.

​Hair loss​

Although not as well-established as other symptoms, some research suggests that vitamin D deficiency may contribute to hair loss. If you notice significant hair thinning or loss, it’s worth considering your overall nutritional status.

Depression and mood disorders​

Vitamin D deficiency has been linked to depression and mood disorders, although the relationship is complex and multifactorial. The vitamin plays a role in neurotransmitter synthesis and brain function. Low levels may contribute to an increased risk of mood disturbances. Sunlight exposure, a primary source of vitamin D, also influences serotonin levels, impacting mood regulation.

Bone loss​

Vitamin D is integral to bone health, as it aids in the absorption of calcium, essential for bone strength. Insufficient vitamin D levels can lead to bone loss, weakening the skeletal structure and increasing the risk of conditions like osteoporosis. Without proper vitamin D, the body struggles to utilize calcium effectively, resulting in decreased bone density. Over time, this can lead to brittle bones and an elevated susceptibility to fractures. In more severe cases, vitamin D deficiency can contribute to the development of osteoporosis. This condition makes bones fragile and more prone to fractures.

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Light exercise can be key to reducing childhood obesity linked to inactivity: Study

Light exercise can be key to reducing childhood obesity linked to inactivity

Childhood obesity is directly connected to increased sedentary time as a youngster through puberty, but new research has discovered that mild physical activity can totally reverse the negative trend.

The study, published in Nature Communications, was conducted in collaboration with the Universities of Exeter, Eastern Finland, Bristol, and Colorado, and is the largest and longest follow-up to objectively measure physical activity and fat mass using data from the University of Bristol’s Children of the 90s (also known as the Avon Longitudinal Study of Parents and Children). The study comprised 6,059 11-year-old children (53 percent of whom were female) who were followed up on until the age of 24.

Light exercise can be key to reducing childhood obesity linked to inactivity

Recent reports concluded that more than 80 percent of adolescents across the globe do not meet the World Health Organization’s (WHO) recommended average of 60 minutes a day of moderate-to-vigorous physical activity. It is estimated that physical inactivity will have caused 500 million new cases of heart disease, obesity, diabetes, or other noncommunicable diseases by 2030, costing £21-million annually. This alarming forecast regarding the morbid danger of physical inactivity necessitates urgent research on the most effective preventive approach.

Yet results from this new study shows that moderate-to-vigorous physical activity is up to ten times less effective than light physical activity in decreasing overall gain in fat mass.

Dr Andrew Agbaje of the University of Exeter led the study and said: “These new findings strongly emphasise that light physical activity may be an unsung hero in preventing fat mass obesity from early life. It is about time the world replaced the mantra of ‘an average of 60 minutes a day of moderate-to-vigorous physical activity’ with ‘at least 3 hours a day of light physical activity’. Light physical activity appears to be the antidote to the catastrophic effect of sedentary time in the young population.”

During the study, a waist-worn accelerometer measured sedentary time, light physical activity, and moderate-to-vigorous physical activity among participants at ages 11, 15, and 24 years. Dual-energy X-ray absorptiometry-measured fat mass and skeletal muscle mass were also collected at the same ages and fasting blood samples were repeatedly measured for glucose, insulin, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, triglyceride, and high-sensitivity C-reactive protein. In addition, blood pressure, heart rate, smoking status, socio-economic status, and family history of cardiovascular disease were measured and controlled for in the analyses.

During the 13-year follow-up, sedentary time increased from approximately six hours a day in childhood to nine hours a day in young adulthood. Light physical activity decreased from six hours a day to three hours a day, while moderate-to-vigorous physical activity was relatively stable at around 50 minutes a day from childhood through young adulthood.

It was observed that each minute spent sedentary was associated with a 1.3-gram increase in total body fat mass. Both male and female children gained an average of 10kg of fat mass during growth from childhood until young adulthood. However, sedentary time potentially contributed 700 grams to 1kg of fat mass (approximately seven to ten percent) of the total fat mass gained during growth from childhood until young adulthood. A 1kg increase in fat has been linked to a 60-percent higher risk of premature death in a person’s early 50s.

Each minute spent in light physical activity during growth from childhood through young adulthood was associated with a 3.6-gram reduction in total body fat mass. This implies that cumulative light physical activity decreased total body fat mass by 950 grams to 1.5kg during growth from childhood to young adulthood, (approximately 9.5 to 15 percent decrease in overall gain in fat mass during the 13-year observation period). Examples of light physical activity are long walks, house chores, slow dancing, slow swimming, and slow bicycling.

In contrast, time spent in moderate-to-vigorous physical activity — including meeting the 60 minutes a day recommended by the WHO — during growth from childhood through young adulthood was associated with 70 to 170 grams (approximately 0.7 to 1.7 percent) reduction in total body fat mass. Prior to this study, it has not been possible to quantify the long-term contribution of sedentary time to fat mass obesity and the magnitude by which physical activity may reduce it. But this study confirmed the report from a recent meta-analysis of 140 school-based randomised controlled trials across the globe that engaging in moderate-to-vigorous physical activity had minimal or no effect in reducing childhood BMI-obesity.

Dr Andrew Agbaje of the University of Exeter said: “Our study provides novel information that would be useful in updating future health guidelines and policy statements. Public health experts, health policymakers, health journalists and bloggers, paediatricians, and parents should encourage continued and sustained participation in light physical activity to prevent childhood obesity.”

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New Year 2024: 7 simple tips to motivate yourself every day

7 simple tips to motivate yourself every day

New Year is all about fresh beginnings and the right time to set goals for productivity, health and relationships. One of the issues that hamper our productivity, affects our moods and leaves us unsatisfied is lack of motivation. This feeling can leave you stagnant, robbing you of the drive to pursue goals and hindering personal growth. To ensure that you achieve your potential every day, one must set up a routine and expectations in a way that staying motivated becomes a habit. Choose the people who make you feel positive and set up a routine that can help structure your day and stay focussed. It is also important to remind yourself of your strengths every day for which affirmation can help. Make sure never to burn yourself out and take breaks for rest and recovery.

7 simple tips to motivate yourself every day

As a new chapter in our life unfolds with 2024, Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali, shares tips that can help you stay motivated every day of the year.

1. Set clear goals

One of the reasons why people lack motivation is an absence of purpose and clearly defined roles. Take out some time to set goals that gives you purpose and direction. Define your short-term and long-term goals, so that you can achieve smaller wins and work towards bigger wins consistently. All these small and big successes will fuel you and make you feel motivated.

2. Create a routine

Establishing a daily routine can provide structure and make tasks more manageable. It can also help reduce decision fatigue, and save your energy. A routine can also work in favour of your mental health as it fosters a sense of stability, leading to overall well-being.

3. Start with small wins

Celebrating small victories can boost your confidence and motivation to tackle more significant challenges. Do not wait for big successes, rather celebrate small wins and reward yourself for doing well.

4. Positive affirmations

Every one has a unique set of positives and from time to time, it’s crucial to pat your own back. Remind yourself of your strengths and capabilities. Positive affirmations can help cultivate a mindset focused on success.

5. Surround yourself with positivity

One cannot win every day, and there will be days when you will not feel like working towards your goal. On such days consciously look out for things that make you happy and positive. Surrounding yourself with positivity can have a profound impact on your mindset.

6. Take breaks and practice self-care

Ensure you take breaks and prioritise self-care. Whether it’s a short walk, meditation, or a hobby you enjoy, these activities can recharge your energy and motivation.

. Visualise success

Envision yourself in achieving your goals. When you can imagine your achievements and every step you take towards it, it will motivate you to do more. Visualization can be a powerful motivator.

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Nutrition alert: Here’s what a 100-gram serving of cinnamon contains

Nutrition alert: Here’s what a 100-gram serving of cinnamon contains
Cinnamon sticks and powder, studio shot, wood surface,

Cinnamon, with its warm and aromatic essence, has long been more than just a spice to tantalise our taste buds. Beyond its culinary uses, cinnamon boasts a rich history intertwined with medicinal and cultural significance.

From cinnamon’s unique compounds to its potential health perks, Ekta Singhwal, Dietician, Ujala Cygnus Group of Hospitals explained the nutritional treasures hidden within the fragrant bark of this beloved spice.

Nutrition alert: Here’s what a 100-gram serving of cinnamon contains
Cinnamon sticks and powder, studio shot, wood surface,

Nutritional profile of cinnamon

The nutritional profile of 100 grams of ground cinnamon is as follows:

Calories: 247 kcal
– Carbohydrates: 80.59 grams
– Dietary Fibre: 53.1 grams
– Sugars: 2.17 grams
– Protein: 4 grams
– Fat: 1.24 grams

Health benefits of cinnamon

– Immunity: Cinnamon has antimicrobial and antioxidant properties that may contribute to immune system support.

Diabetes Control: Cinnamon has shown promise in improving insulin sensitivity and may help lower blood sugar levels, making it beneficial for individuals with type 2 diabetes.

– Digestive Health: Cinnamon’s high fibre content can aid in digestion by promoting regular bowel movements and relieving gastrointestinal discomfort.

Heart Health: Cinnamon may have a positive impact on heart health by reducing risk factors like high cholesterol and triglyceride levels.

– Anti-inflammatory: Cinnamon contains compounds with anti-inflammatory properties, potentially beneficial for conditions involving inflammation.

Can diabetics consume cinnamon?

Individuals with diabetes can consume cinnamon. It may help improve insulin sensitivity and regulate blood sugar levels. However, it’s crucial to consult with a healthcare professional for personalised advice.

Is it beneficial for pregnant women?

Moderate consumption of cinnamon can be beneficial for pregnant women. It does not pose significant risks and may offer some antioxidant benefits. However, excessive intake should be avoided.

Things to keep in mind

  • Be cautious about potential allergies to cinnamon.
  • Monitor sugar intake, as some cinnamon products may contain added sugars.
  • Overconsumption can lead to digestive issues, and individuals on specific medications should consult a doctor.

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Ayurveda: The ache antidote

Ayurveda: The ache antidote

Headaches are a common issue, and when accompanied by symptoms such as severe intolerance to sound, vomiting sensation and throbbing pain, it falls under the category of migraine. Instead of delving into contemporary pathophysiology, let’s explore Ayurvedic insights into the condition and preventive measures.

The spectrum of shirashoola: Ayurveda categorises shirashoola—‘shiras’ means head, and ‘shoola’ refers to ache—into various types based on symptoms, pathophysiology and clinical presentation, such as Vatika shirashoola, Paithika shirasoola, Kaphaja shirashoola, Ardhawa bhedaka, Surya vartha, etc. The severity of headaches varies with the diurnal rhythm, with some peaking in the afternoon (pitta dominance), or after sunset (kapha and vata dominance). Different types of pain, like dull, throbbing, or burning, must be distinguished from other conditions like trigeminal neuralgia and hypertensive headaches.

Relation between headaches and gut: Ayurveda emphasises a direct connection between the head (shiras) and the alimentary tract (koshtam). Chronic constipation can manifest as shiroruk (headache). Therefore, maintaining a clear gut is the primary approach to managing headaches. Proper digestion and assimilation, driven by the agni (metabolic fire) in the koshta, play a crucial role. Pitta dominance can lead to acidity-triggered headaches, while indigestion may cause a dull headache with head heaviness. Stress often precedes headaches, and continuous exposure to a stressful environment or emotional distress can contribute to their occurrence.

What to and what not to do: Minimise exposure to light and sound as the episode begins. If there’s a vomiting tendency, inducing vomiting by tickling the upper palate can provide relief. Applying dry heat, such as a cloth heated on a tawa, may alleviate pain in some cases. Skipping meals, late-night dinners, and excessive sun exposure followed by a head bath can trigger migraines. Timely intake of fluid-rich foods is recommended, while dry, stale,  spicy and frozen foods should be avoided.

Treatment possibilities: Internal medications fall under shaman chikitsa, while shodana chikitsa aims to purify the body for chronic severe cases. Various internal medications, such as kashyams like pathykshadhtyadi and chiruviwaditabs like shirashoola vajrarasam, are prescribed. Procedures like virechana, vasthi, shirodhara, takradhara and nasyam (nasal application of medicine) are practiced with different materials based on individual cases.

How to prevent: Individuals prone to continuous migraine attacks can undergo yearly panchakarma to maintain overall system health. Prioritising gut health through good sleep, dietary modifications, practicing meditation, pranayama, regular exercise, hydration, and exposure to natural sunlight and wind can contribute to a healthier lifestyle.

By embracing Ayurvedic principles, we can aim to alleviate migraines and lead happier, headache-free lives.

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These are the type of low-carb foods that help slow weight gain, new study shows

These are the type of low-carb foods that help slow weight gain, new study shows

Eating fewer carbohydrates can slow weight gain over time. But it’s not enough to just cut back on carbs.

An analysis of data from nearly 125,000 healthy adults revealed that replacing refined carbs — white bread, white rice or sugary cereals —with whole grain foods and cutting back on animal-based fats and proteins appeared to lessen the amount of weight people gained over a four-year period, according to the report published Wednesday in JAMA Network Open.

“When it comes to a low-carbohydrate diet, quality is paramount,” said the study’s senior author, Dr. Qi Sun, an associate professor in the departments of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. “The things people need to pay attention to are high-quality carbohydrates.”

What are high-quality carbohydrates?

  • Whole grains, such as oatmeal, whole grain pasta or breads.
  • Fats from vegetable oils, though not tropical ones, such as coconut or palm which are high in saturated fat.
  • Plant proteins, such as beans, nuts and soy.
  • Fruits.
  • Vegetables.

It’s best to stay away from refined grains, like white flour, red and processed meats and saturated fats, Sun said.

The best animal protein would be fish, and then poultry, he said.

The new research adds to the growing evidence that diets heavy on healthy carbohydrates and plant-based proteins and fats are associated with significantly slower long-term weight gain.

To take a closer look at the impact of nutrient choices, Sun and his colleagues turned to three databases: the Nurses’ Health Study, which enrolled 121,700 female nurses aged 30 to 55; the Nurses’ Health Study II, which followed 116,340 females nurses who were aged 25-42 at the outset; and the Health Professionals Follow-up Study, which enrolled 51,529 male health professionals aged 40 to 75.

For their analysis, Sun and his team focused on 123,332 men and women who had no chronic health conditions.

The researchers were not looking at very low-carb diets, like keto, Atkins or paleo.

In general, Americans tend to consume a diet that contains 50% to 60% carbohydrates, Sun said. A low-carb diet typically contains 30% to 40% carbohydrates.

The researchers scored people’s diets based on the quality of their diets and assigned them to categories based on those scores:

  • Animal-based low-carbohydrate diet (ALCD).
  • Vegetable-based low-carbohydrate diet (VLCD).
  • Healthy low-carbohydrate diet (HLCD), which emphasized plant-based proteins, healthy fats and fewer refined carbohydrates.
  • Unhealthy low-carbohydrate diet (ULCD), which emphasized animal proteins, unhealthy fats and refined carbohydrates, including processed breads and cereals.

The researchers found that when people improved the quality of their diets, they gained less weight over the four years of the study

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Diabetes, obesity and fatty liver: What causes sugar craving?

Diabetes, obesity and fatty liver: What causes sugar craving?

Not just diabetes, sugar intake increases the risks of obesity, fatty liver, lipid abnormalities (especially triglycerides), insulin resistance, hypertension and heart disease among others. It is thought that cane sugar was first used in Polynesia, but the actual process of using crystalline cane sugar was developed in India. Is that why we crave sugar so much?

WHAT CAUSES SUGAR CRAVINGS?

Multiple factors could be playing a role in building up our desire for sugar. Consuming sugar leads to the release of neurotransmitters like dopamine and serotonin, creating a pleasurable sensation, followed by the desire to consume more sweets. Conditions associated with low serotonin levels, like depression, mood disorders, menopausal or premenstrual syndrome and chronic alcohol use, can lead to sugar cravings. Stress, depression, anxiety or even simple boredom — as well as the medications used for their treatment — can lead to an intense desire for a sugar-rich meal. Sugar in such situations becomes a psychological crutch that provides immediate, although transient, succour.\

Diabetes, obesity and fatty liver: What causes sugar craving?

Even lack of adequate sleep has been associated with increased sugar craving, by its impact on appetite and satiety via hormones like ghrelin and leptin.

Craving sugar might just be a conditioned response or habit. Sweets are associated with everything good since childhood and are often used as a form of reward, and invariably a part of celebrations. This association can lead to a habit of consuming sugar, with its absence leading to an empty, void like feeling. In addition, advertisements tempt our taste buds into submission.

In people who have marked fluctuations in sugar levels like those with diabetes, sugar cravings can be aggravated. Sharp drops in blood sugar can lead to intense craving for sugary foods, which will then lead to a rapid rise in sugar, release of insulin, and a drop again. Perpetuation of such a cycle can lead to weight gain and worsening of blood sugar control. Eating sugary foods, therefore, will increase your cravings, and you can get trapped in a vicious cycle.

Sugar intake should be kept to a minimum but certainly should not exceed five to six teaspoons (25-30 g) a day. Controlling sugar cravings is easier said than done, but it’s never too late to start!

1. Adequate Hydration: Poor water intake can be confused with sugar cravings. Have a glass of water when you feel the sweet urge coming on.

2. Eat on time and have a balanced diet: A healthy fibre-rich diet, with adequate protein content, eaten at the right time, helps keep you full for a longer time. Replace refined carbs with complex carbs like millets, whole grains, vegetables and fruits that slow down sugar spikes. Eating at the right time and avoiding long gaps help.

3. Mindful eating: Eat slowly without distractions like watching the television or playing with the phone.

4. Adequate sleep and stress reduction strategies help: Avoid getting into the habit of comfort eating.

6. Don’t bring sugary foods home. You can start by giving up dessert. Replace it with fruit if you feel the urge. Artificial sweeteners don’t reduce sugar cravings.

7. Change your drink choices. Drop sugar-rich colas and fruit juices, choose fresh lime, coconut water or just plain water.

8. Start by setting a limit of 150 calories for a sugary snack, or combining it with a healthy food item, one that will make you feel full longer.

Simply diverting your mind at a time you feel the urge, like making a phone call or going for a walk, will divert your mind.

10. Some people find chewing gum a good way to get over that craving

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Employer sponsored health insurance cost to rise 11% in 2024:

Employer sponsored health insurance cost to rise 11% in 2024
Employer health insurance costs are expected to grow 11 per cent in India in 2024 as compared to the projection of 9.6 per cent in 2023, according to the Mercer Marsh Health Trends Report 2024. Globally, it is likely to increase to 12.3 per cent in 2024 as against 11.6 per cent that was forecasted in 2023, the report added.
The report is based on responses from 223 insurers across 58 countries, analysing the key trends that are shaping the future of health care provided by employers.
Employer sponsored health insurance cost to rise 11% in 2024
According to the report, plan improvements and delivering increasingly sought after ailment and demography-specific employee health benefits will be the key drivers to cost containment in 2024. Fifty-seven per cent of insurers globally expect employers to seek plan improvements instead of cost-cutting measures that will limit coverage.
Further, health systems are getting transformed with people moving to digital healthcare — including tele- or video consultations with doctors, wearable devices, and remote patient monitoring. Seventy per cent of insurers expect the use of AI for first-line diagnosis and navigation to have a transformative impact on employer-sponsored health care over the next five years.
Further, non-communicable diseases like cancer, those linked to the circulatory system such as hypertension and cardiovascular disease, and respiratory ailments are identified as the top three causes of rising claims globally.
The research also found that insurers are including the under-represented sections — with 31 per cent of them considering adding diagnosis, learning support or occupational therapy to support neurodiversity. Meanwhile, diversity and inclusion gaps continue to persist in India, especially for benefits relating to mental health, women’s health, and people with disabilities.
Prawal Kalita, employee benefits leader of Marsh India, said, “Organisations in India are faced with mounting financial pressures associated with rising premiums. This is necessitating a renewed focus on balancing cost containment in the short term, with the provision of high-quality benefits that support the needs of an evolving workforce and aid talent attraction and retention in the longer term.”
“By embracing outpatient primary health care and digital health care solutions, refreshing benefits strategies through flexible benefits programmes, and bridging coverage gaps, organisations in India can manage rising costs more effectively and pave the way for accessible and effective health care plans for all,” Kalita added.
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