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Health Tips By Incy Healthcare, 4, GIDC Behrampura Opp. Khodiyar Nagar. T. S Bus Stop, Ahmedabad (2025)

29/06/2021

Content Partner: www.incyhealthcare.com

We as humans always are living in a dynamic atmosphere. Our diet, weather, routines, and a multitude of other factors change on a regular basis. Likewise, the microbial content of even an otherwise healthy person’s gut can be affected by changes in the environment or season. This is more so in monsoon when the dampness in the weather hugely increases the disease-causing microbes.

Paradoxically, the gut enzymes activity is lesser in the wet season than in summers, thus affecting the process of digestion. This may lead to indigestion and cause sluggishness.

It is therefore essential to pay heed to what we eat.

1. Though very tempting, oily or fried food is best avoided since it is difficult to digest due to a sluggish digestive system in the monsoon.

2. Avoid dairy products that take longer to be digested. Instead, opt for fresh homemade soups of different types.

3. Avoid consuming leafy and raw vegetables for apparent reasons.

4. It is better to prepare and consume fresh fruit juices at home than processed ones or street vendors.

5. There is some evidence to show that consumption of certain things like fenugreek (methi) seeds, bitter gourd (karela) have been shown to improve gut health, immunity and reduce inflammation. Methi seeds may be included in various vegetables or soups or curries that are prepared at home after soaking for some time or overnight.

6. Prepare your favorite refreshing medicinal tea at home with fresh ginger, juicy lemons and fresh Tulsi leaves available in ample now.

7. Turmeric with milk is also that one should consume to avoid a sore throat.

8. To improve beneficial bacteria in the gut, consume homemade buttermilk, not the processed ones.

25/06/2021

Content Partner: www.incyhealthcare.com

As much as we would like monsoons to be only about cuddling with our favorite book and chai, the heavy downpour does not come without its health risks. Our bodies in fact are much more susceptible to indigestion, infection and allergies as our immunity goes down significantly during monsoons. Following a nutritional diet and maintaining sanitary practices around the house is key to stay fit and healthy during the monsoons. Here's a look at what you can indulge in during the cozy season of the rains.6 Healthy Diet Tips To Keep Up Your Immunity During Monsoon Season:

1. Seasonal Fruits

Seasonal and Local fruits are always fresher
Including more seasonal fruits in our daily diet is one of the most important dietary changes we must do. Seasonal fruits such as papaya, litchi, apples and pears are some of the delicious additions you can make to your diet. They improve our immune system and ensure that we get more nutrition in our everyday diet.

2. Garlic:

Garlic stabilizes your metabolism.
Adding a clove of garlic to our soups or curries can do wonders for our immune system. It is a miracle food packed with antioxidants that helps in maintaining a stable metabolism rate. It is highly nutritious with very few calories and a few cloves here and there may prevent the common cold and flu.

3. Curd:

Opting for curd and curd-based dishes instead of milk during monsoons is much safer as the humidity may make the milk go bad much faster than usual. Curd is packed with probiotics and extremely good to maintain a stronger gut. If you do wish to drink milk, then warming it up with a pinch of turmeric is always a good option. Celebrity nutritionist hails curd as being an easy and quick remedy to beating all your tummy troubles.

4. Sprouts:

The protein-rich food is a good option in all seasons, but it is especially perfect for monsoons as it boosts your immune system by fighting germs. Sprouts are also a much better option than salads during monsoons as they are usually boiled. Eating raw salads during the rainy season may lead to gastrointestinal issues. They even provide antioxidants that detoxify your body by boosting oxygen levels.

5. Herbal Tea:

The Indian chai may have a fanbase of its own, but switching to herbal tea with anti-bacterial properties may work as an excellent immunity booster. You can make ginger, lemon or mint tea depending upon your taste. Adding honey instead of sugar gives it a more nutritional kick.

6. Water

Not drinking enough water can lead to dizziness and extreme fatigue. It is no secret that drinking at least two liters of water is extremely essential for your overall health. Boiling or purifying it is much recommended during monsoons as the chances of water contamination is much higher during the rains. If plain water is too boring for you, try to infuse it with some cucumber and it will even work as a detoxifying agent.

22/06/2021

Content Partner: www.incyhealthcare.com

Eating food may sound very simple in itself but it's the simple mistakes we make that make a huge difference. It is important to know that when it comes to eating, the timing of meals is the key.
How often do you delay your breakfast or skip your meal after a heavy workout? How often do you eat right before bedtime? Do you have long gaps between meals? The best times to eat can be a tricky question to answer.

BREAKFAST:

- Eat within 30 minutes of waking up
- Ideal time to have breakfast is 7am
- Do not delay breakfast later than 10am
- Make sure you have protein in your breakfast

LUNCH:

- Ideal time to have lunch is 12.45pm
- Try and keep a gap of 4 hours between your breakfast and lunch
- Do not delay lunch later than 3pm.

DINNER:

- The ideal time to have dinner is before 7pm
- You should keep a gap of 3 hours between your dinner and bedtime
- Do not delay dinner later than 8.30pm
- Eating close to bedtime can interfere with the quality of sleep

WORKOUT MEALS:

- Never workout (especially weight training) on empty stomach
- The right pre-workout meal could be protein shake, with whole wheat bread, peanut butter sandwich.

20/06/2021

Content Partner: www.incyhealthcare.com

18/06/2021

Content Partner: www.incyhealthcare.com

Nuts are a very popular food.
They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.
Despite being high in fat, they have a number of impressive health and weight benefits.

Here are the top 8 health benefits of eating nuts.
Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories. They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.

1. A Great Source of Many Nutrients:
Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains:
Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium.
The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.
That being said, nuts are generally an excellent food to eat on a low-carb diet.

2. Loaded With Antioxidants:
Nuts are antioxidant powerhouses.
Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk.
Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation.

3. May Aid Weight Loss:
Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight.
One large study assessing the effects of the Mediterranean diet found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waists — significantly more than those given olive oil.
Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some research suggests that pistachios aid weight loss as well.

4. May Lower Cholesterol and Triglycerides:
Nuts have impressive effects on cholesterol and triglyceride levels.
Pistachios have been shown to lower triglycerides in people who are obese and those with diabetes.
In one 12-week study in obese people, those eating pistachios had triglyceride levels nearly 33% lower than in the control group.
The cholesterol-lowering power of nuts may be due to their high content of monounsaturated and polyunsaturated fatty acids.
Almonds and hazelnuts appear to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol.

5. Beneficial for Type 2 Diabetes and Metabolic Syndrome:
Type 2 diabetes is a common disease affecting hundreds of millions of people worldwide.
Metabolic syndrome refers to a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes. Therefore, type 2 diabetes and metabolic syndrome are strongly linked.
Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes.
First off, they’re low in carbs and don’t raise blood sugar levels much. Thus, substituting nuts for higher-carb foods should lead to reduced blood sugar levels.

6. May Reduce Inflammation:
Nuts have strong anti-inflammatory properties.
Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens.
However, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging.

7. High in Beneficial Fiber:
Fiber provides many health benefits.
While your body can’t digest fiber, the bacteria that live in your colon can.
Many types of fiber function as prebiotics or food for your healthy gut bacteria.
Your gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids.

8. May Reduce Your Risk of Heart Attack and Stroke
Nuts are extremely good for your heart.
People in the nut group had better artery function and lower fasting triglycerides than the olive oil group — regardless of their initial cholesterol levels

15/06/2021

Content Partner: www.incyhealthcare.com

https://www.facebook.com/250116349150868/posts/970989207063575/

Iron is an essential nutrient that plays an important role in many bodily functions.
A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.
The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person’s gender and life stage.

Here is a list of 21 plant foods that are high in iron.

1. Tofu, Natto and Soybeans:
Soybeans and foods derived from soybeans are packed with iron.
In fact, soybeans contain around 8.8 mg of it per cup, or 49% of the RDI. The same portion of natto, a fermented soybean product, offers 15 mg, or 83% of the RDI.
Similarly, 6 ounces (168 grams) of tofu, offer 3–3.6 mg of iron, or up to approximately 20% of the RDI.

2. Lentils:
Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI.
Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fiber intake.

3. Other Beans and Peas:
Other types of beans contain good amounts of iron as well.
White, lima, red kidney and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI.
However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI.

4: Nuts:
Nuts and seeds serve as two more iron-rich plant sources.
Those who wish to increase their total daily iron intake should add the following varieties to their diet, as they contain the highest amounts.

5. Pumpkin, Sesame, H**p and Flaxseeds
Pumpkin, sesame, h**p and flaxseeds are the seeds richest in iron, containing around 1.2–4.2 mg per two tablespoons, or 7–23% of the RDI.
Products derived from these seeds are also worth considering. For instance, two tablespoons of tahini, a paste made from sesame seeds, contain 2.6 mg of iron — which is 14% of the RDI.
Seeds contain good amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds, too. They’re also a great source of omega-3 and omega-6 fatty acids.

5. Cashews, Pine Nuts and Other Nuts:
Nuts and nut butters contain quite a bit of non-heme iron.
This is especially true for almonds, cashews, pine nuts and macadamia nuts, which contain between 1–1.6 mg of iron per ounce, or around 6–9% of the RDI.
Similarly to seeds, nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds.

6. Leafy Greens:
Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI.
Other iron-rich veggies that fit in this category include broccoli, cabbage and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the RDI.

7. Tomato Paste:
At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount.
Sun-dried tomatoes are another iron-rich source, providing you with 1.3–2.5 mg per half cup, or up to 14% of the RDI.
Tomatoes are also a great source of vitamin C, which helps increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn.

8. Potatoes:
Potatoes contain significant amounts of iron, mostly concentrated in their skins.
More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI. Sweet potatoes contain slightly less — around 2.1 mg for the same quantity, or 12% of the RDI.

9. Mushrooms:
Certain varieties of mushrooms are particularly rich in iron.
For instance, one cooked cup of white mushrooms contains around 2.7 mg, or 15% of the RDI.

10. Olives:
Olives are technically a fruit, and one with a good iron content at that.
They contain around 3.3 mg of iron per 3.5 ounces (100 grams), or 18% of the RDI. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E.
Olives also contain a variety of beneficial plant compounds thought to provide several health benefits, including a lower risk of heart disease.

11. Mulberries:
Mulberries are a type of fruit with a particularly impressive nutritional value.
Not only do they offer around 2.6 mg of iron per cup — 14% of the RDI — but this quantity of mulberries also meets 85% of the RDI for vitamin C .

12. Amaranth:
Amaranth is a gluten-free ancient grain that doesn’t grow from grasses like other grains do. For this reason, it is technically considered a “pseudocereal.”
Amaranth contains around 5.2 mg of iron per cup cooked, or 29% of the RDI.
Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.

13. Oats:
Oats are a tasty and easy way to add iron to your diet.
A cup of cooked oats contains around 3.4 mg of iron — 19% of the RDI — as well as good amounts of plant protein, fiber, magnesium, zinc and folate.
What’s more, oats contain a soluble fiber called beta-glucan, which may help promote gut health, increase feelings of fullness and reduce cholesterol and blood sugar levels.

14. Quinoa:
Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals.
It offers around 2.8 mg of iron per cup cooked, or 16% of the RDI. Plus, research links quinoa’s rich antioxidant content to a lower risk of medical conditions, including high blood pressure and type 2 diabetes.

15. Coconut Milk:
Coconut milk can be a tasty alternative to cow’s milk.
Although very high in fat, it’s a good source of several vitamins and minerals, including magnesium, copper and manganese. Coconut milk also contains a good amount of iron — more specifically, around 3.8 mg per half cup (118 ml), or around 21% of the RDI.

16. Dark Chocolate:
Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.
Not only does it offer 3.3 mg of iron per ounce (28 grams), meeting around 18% of the RDI, but it also contains a good amount of fiber, magnesium, copper and manganese.

17. Dried Thyme:
Dried thyme is one of the most popular culinary herbs.
Many consider it a nutritional powerhouse, and research has linked it to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood.
Thyme also happens to be one of the herbs with the highest iron content, offering 1.2 mg per dried teaspoon, or around 7% of the RDI.

11/06/2021

Content partner: www.incyhealthcare.com

Too much or too little iron in your diet can lead to health issues like liver problems, iron-deficiency anemia, and heart damage.

While generalized recommendations offer some guidance, your specific iron needs are influenced by many factors, including age, s*x, and diet.
Iron is a nutrient that plays a vital role in oxygen transport. It binds to hemoglobin, a special protein, and helps it carry red blood cells from your lungs to other tissues in your body.
Iron is naturally available in the foods you eat.

Iron needs vary depending on s*x and age.

Child (9-13 year): 8 mg per day.
Teenagers (14-18 year): 11 mg per day (boys), 15 mg per day (girls).
Adult Men (19-99 year): 9 mg per day
Adult Women (age up to 50): 15 mg per day
Women above 50 year: 10 mg per day

04/06/2021

Content Partner: www.incyhealthcare.com

Fresh fruits and vegetables are a healthy way to incorporate vitamins, minerals, fiber, and antioxidants into your diet.
Before eating fresh fruits and vegetables, it has long been a recommendation to rinse them well with water to remove any unwanted residues from their surfaces.
However, given the COVID-19 pandemic, many headlines have been circulating that encourage more abrasive ways to wash fresh produce before eating it, making some people wonder whether water is enough.

Why you should wash fresh produce
Global pandemic or not, properly washing fresh fruits and vegetables is a good habit to practice to minimize the ingestion of potentially harmful residues and germs.
Fresh produce is handled by numerous people before you purchase it from the grocery store or the farmers market. It’s best to assume that not every hand that has touched fresh produce has been clean.

Best produce cleaning methods
While rinsing fresh produce with water has long been the traditional method of preparing fruits and veggies before consumption, the current pandemic has many people wondering whether that’s enough to really clean them.

How to wash fruits and vegetables with water:
Washing fresh fruits and vegetables in cool water before eating them is a good practice when it comes to health hygiene and food safety.
Note that fresh produce should not be washed until right before you’re ready to eat it. Washing fruits and vegetables before storing them may create an environment in which bacterial growth is more likely.
Before you begin washing fresh produce, wash your hands well with soap and water. Be sure that any utensils, sinks, and surfaces you’re using to prepare your produce are also thoroughly cleaned first.

Firm produce:
Fruits with firmer skins like apples, lemons, and pears, as well as root vegetables like potatoes, carrots, and turnips, can benefit from being brushed with a clean, soft bristle to better remove residues from their pores.
Leafy greens. Spinach, lettuce, Swiss chard, leeks, and cruciferous vegetables like Brussels sprouts and bok choy should have their outermost layer removed, then be submerged in a bowl of cool water, swished, drained, and rinsed with fresh water.

Delicate produce:
Berries, mushrooms, and other types of produce that are more likely to fall apart can be cleaned with a steady stream of water and gentle friction using your fingers to remove grit.
Once you have thoroughly rinsed your produce, dry it using a clean paper or cloth towel. More fragile produce can be laid out on the towel and gently patted or rolled around to dry them without damaging them.

Produce that has more layers and surface area:
can be more thoroughly washed by swishing it in a bowl of cool water to remove dirt particles.

Fresh fruits and vegetables offer a number of healthy nutrients and should continue to be eaten, as long as safe cleaning methods are practiced.

01/06/2021

Content Partner: www.incyhealthcare.com

27/05/2021

Content Partner: www.incyhealthcare.com

21/05/2021

Content Partner: www.incyhealthcare.com

Jamun, also known as Java plum and black plum, is a colorful summer fruit with several benefits.
Native to India, jamun is a pretty fruit with rich color and sweet taste. The fruit is popular for its deep blue or purple color. Also known as black plum or Java plum, jamun has now spread to other tropical regions across the world. Jamun has several medicinal and health benefits. It is one of the best home remedies for stomach pain, diabetes and arthritis. The fruit also cures digestive issues like dysentery and flatulence.

1. Improves hemoglobin count:
Loaded with vitamin C and iron, jamun increases hemoglobin. With the increased number of hemoglobin, your blood will carry more oxygen to the organs and keep you healthy. The iron present in the fruit also purifies your blood.

2. Jamun has astringent property:
Jamun has astringent property, which keeps your skin acne free. You should consume jamun if you have oily skin as it will help you keep your skin fresh and clear.

3. Improves health of skin and eyes:
Jamun or the black plum improves the number of hemoglobin and the iron present in the fruit acts as a blood purifying agent. This helps in improving the health of your skin and eyes. The fruit is also rich in several minerals and vitamin C and A.

4. Keeps your heart healthy:
Loaded with potassium, jamun is extremely beneficial for your heart. Around 55 mg of potassium is present per 100 grams of jamun. The fruit is beneficial in keeping diseases like high blood pressure, heart diseases and stroke at bay. It also keeps your arteries healthy and prevents its hardening.

5. Strengthens your gums and teeth:
Jamun is beneficial for your gums and teeth. The leaves of the black plum have antibacterial properties and can be used to prevent bleeding of gums. You can dry the leave and then powder it to be used as a tooth powder. This will help in preventing gum bleeding and infection. The bark of the tree has astringent properties and you can use a decoction prepared with the bark to rinse your mouth to treat mouth ulcers.

6. Prevents infection:
Jamun has antibacterial, anti-infective and anti-malaria properties. The fruit also contains malic acid, tannins, gallic acid, oxalic acid and betulic acid. The fruit is effective preventing common infections.

7. Treats diabetes:
Black plums can cure the symptoms of diabetes including excess urination and thirst. It has low glycemic index, which keeps the blood sugar levels normal. Seeds, bark and leaves of the tree can be used for the treatment of diabetes.

These health benefits make the fruit more special. Make sure you eat jamun during its season and enjoy all these benefits.

18/05/2021

Content partner: www.incyhealthcare.com

Pineapple (Ananas comosus) is an incredibly delicious and healthy tropical fruit.
It originated in South America, where early European explorers named it after its resemblance to a pinecone.
This popular fruit is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease.
Pineapple and its compounds have been linked to many health benefits, including aiding digestion, boosting immunity and speeding up recovery from surgery, among others.

Here are few impressive health benefits of pineapple.

1. Loaded With Nutrients:
Pineapples are low in calories but have an incredibly impressive nutrient profile.
Pineapples also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium.
They are especially rich in vitamin C and manganese, providing 131% and 76% of the daily recommendations, respectively.
Vitamin C is essential for growth and development, a healthy immune system and aiding the absorption of iron from the diet. Meanwhile, manganese is a naturally occurring mineral that aids growth, maintains a healthy metabolism and has antioxidant properties .

2. Contains Disease-Fighting Antioxidants:
Not only are pineapples rich in nutrients, they are also loaded with healthy antioxidants.
Antioxidants are molecules that help your body combat oxidative stress.
Oxidative stress is a state in which there are too many free radicals in the body. These free radicals interact with the body’s cells and cause damage that is linked to chronic inflammation, a weakened immune system and many harmful diseases.
Pineapples are especially rich in antioxidants known as flavonoids and phenolic acids.

3. Its Enzymes Can Ease Digestion:
Pineapples contain a group of digestive enzymes known as bromelain.
They function as proteases, which break down protein molecules into their building blocks, such as amino acids and small peptides.

4. May Help Reduce the Risk of Cancer:
Cancer is a chronic disease characterized by uncontrolled cell growth.
Its progression is commonly linked to oxidative stress and chronic inflammation.
Several studies have shown that pineapple and its compounds may reduce the risk of cancers. This is because they may minimize oxidative stress and reduce inflammation.

5. May Boost Immunity and Suppress Inflammation:
Pineapples have been a part of traditional medicine for centuries.
They contain a wide variety of vitamins, minerals and enzymes like bromelain that may collectively boost immunity and suppress inflammation.

6. May Ease Symptoms of Arthritis:
There are many types of arthritis, but most of them involve inflammation in the joints.
Since pineapples contain bromelain, which has anti-inflammatory properties, it’s commonly thought that they may provide pain relief for those with inflammatory arthritis.

7. May Speed Recovery After Surgery or Strenuous Exercise:
Eating pineapples may reduce the time it takes to recover from surgery or exercise.
This is largely due to the anti-inflammatory properties of bromelain.

Health Tips By Incy Healthcare

29/06/2021

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22/06/2021

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