Myths And Realities Of Health Supplements In India

India, the world’s fastest-growing economy, has a population of over 1.25 billion people and is expected to overtake China as the world’s most populous country by 2024, according to the United Nations.

With a growing population, India, as a developing country, faces challenges in ensuring that not only adequate food is available, but that it also meets nutritional standards.

While undernourishment in India has decreased (from 17% in 2008 to 15% in 2016), malnutrition and dietary risks linked to diseases are still widespread worldwide, including in India.

In India, nutrition care, which is an important component of preventive healthcare, is undergoing a transformation.

Food alone is no longer able to fully meet the nutritional needs of the body, due to changes in dietary habits, increased awareness as a result of a rapidly growing middle-class population, and changes in consumer preferences when it comes to health.

As a result, using health supplements and nutraceuticals to supplement it has become critical. Vitamin capsules have been a part of our diet since we were children. We have believed that these brightly colored pills give us strength, replenish minerals and vitamins in our bodies, protect us from infections by increasing our immunity and help us recover faster after an illness.

After a viral fever, do you recall your doctor prescribing B-complex? And what about Vitamin C lozenges for a cold?

However, did you know that a lack of zinc in the body causes frequent sniffles? It’s also important for maintaining a healthy gut, so probiotics should be prescribed after a viral fever to restore the healthy flora in your intestines.

In fact, many of the pills prescribed are placebos with more psychological effects than real ones.

Here are some vitamin pills myths and facts that will surprise you.

Myth: They prevent disease and make up for a good diet.

Reality: Numerous studies on vitamin supplements have concluded that they are harmful to the human body. Though some studies claim that they replenish the body’s mineral and vitamin losses, others disagree. Furthermore, vitamin supplements are meant to supplement your diet rather than replace it.

Myth: Taking too many vitamins is beneficial.

Reality: Too much of anything is bad, and vitamin supplements are no exception. Vitamin overdose can harm vital organs, cause birth defects in children, and even cause nerve damage. Vitamin C overdose can result in diarrhea and cell damage. So be cautious!

Myth: Vitamins should be taken first thing in the morning.

Many vitamins are water-soluble, which means they dissolve in water and can be absorbed by the body at any time of day. Only fat can absorb fat-soluble vitamins like A, D, E, and K. If you’re taking a multivitamin with vitamins A, D, E, or K, it’s best to take it with a small amount of food that contains some fat.

Is Milk Bad For You? Here Is What Science Says about it.

Biologically, cow’s milk is meant to feed a rapidly growing calf. Humans aren’t calves — and adults usually don’t need to grow.

Dairy and Health

Humans only drank mother’s milk as infants prior to the agricultural revolution. As adults, they did not consume dairy. Lactose, a milk sugar made up of the two simple sugars glucose and galactose, is the most common carbohydrate found in dairy. 

Lactase, a digestive enzyme produced by your body as an infant, broke down lactose from your mother’s milk. Many people, however, lose their ability to break down lactose as they get older. Lactose intolerance affects roughly 75% of the adult population worldwide.

Lactose intolerance is common in Africa, Asia, and South America, but not so much in North America, Europe, or Australia. 

Lactose intolerant people experience digestive problems when they consume dairy products. This includes symptoms such as nausea, vomiting, diarrhoea, and others. 

Lactose-intolerant people can, on occasion, consume fermented dairy (such as yoghurt) or high-fat dairy products like butter. 

Other components of milk, such as proteins, can cause allergies. This is fairly common in children, but it is uncommon in adults. 

In the American diet, milk and other dairy products are the primary sources of artery-clogging saturated fat.

Milk products also contain cholesterol.

Diets high in fat, saturated fat, and cholesterol raise the risk of heart disease, which is still the leading cause of death in the United States. Cheese is particularly hazardous. 

Typical cheeses have a fat content of 70%. Dairy products have been shown in studies to have little or no benefit for bone health. 

Most studies, according to a review published in the British Medical Journal, fail to show a link between dairy consumption and broken bones or fractures. Researchers followed the diets, exercise, and stress fracture rates of adolescent girls in one study and came to the conclusion that dairy products and calcium do not prevent stress fractures.

Another study of over 96,000 people discovered that the more milk men drank as teenagers, the more bone fractures they had as adults. High fat content and hormones in milk, cheese, and other dairy products have been linked to breast cancer in studies. 

Cow’s milk, contrary to popular belief, actually depletes calcium levels in our bones. When animal proteins are broken down, they produce acid, and calcium is an excellent acid neutralizer, so… you get the picture. Our bodies must use the calcium in milk, as well as some calcium from our own stores, to neutralise and flush out the acids.

As a result, every glass of milk we consume depletes calcium in our bones. Antibiotics are frequently pumped into cows to keep them alive and produce milk in filthy factory farm conditions. The rise in antibiotic-resistant bacteria can be attributed to their widespread overuse. Antibiotics are ineffective at best and useless at worst when humans are infected with these superbugs.  

Above all, use your common sense. 

Aside from humans (and companion animals who are fed by humans), no other species consumes milk after they have reached their natural weaning age or consumes milk from another species. Cow’s milk is well suited to the nutritional requirements of calves, who have four stomachs and gain hundreds of pounds in a matter of months, sometimes weighing more than 1,000 pounds before reaching the age of two. Cow’s milk and its derivatives do not meet the nutritional needs of humans, so it’s no surprise that they cause us so many problems.

What Do Your Nails Say About Your Health?

Did you know that your nails can give you information about your general health? A speck of white here, a rosy hue there, or some rippling or lumps in the skin could be signs of sickness. Your nails can reveal problems with your liver, lungs, or heart. Continue reading to find out what secrets your nails may hold.

Nails That Are Pale 

Nails that are very pale can be a sign of a serious sickness, such as: 

  • Anemia
  • Congestive heart failure
  • Liver disease
  • Malnutrition

White Nails

If your nails are largely white with darker rims, it could be a sign of a liver disease like hepatitis. The fingers are also jaundiced in this photograph, which is another symptom of liver disease. 

Nails that are yellow in colour 

A fungal infection is one of the most common causes of yellow nails. The nail bed may retract as the infection advances, and the nails may thicken and shatter. Yellow nails can occasionally signal a more serious ailment, such as severe thyroid disease, lung disease, diabetes, or psoriasis.

Nails with a bluish tint 

A bluish hue to the nails can indicate a lack of oxygen in the body. This could be a sign of a lung condition like emphysema. Bluish nails have been linked to some cardiac issues. 

Nails with Ripples 

If the surface of your nails is rippling or pitted, it could be an indication of psoriasis or inflammatory arthritis. Nail discoloration is prevalent, and the skin beneath the nail might appear reddish-brown. 

Nails that are cracked or split 

Thyroid disease has been related to dry, brittle nails that break or split regularly. A fungal infection is more likely to cause cracking or splitting, as well as a yellowish colour. 

Folding Puffy Nails 

Inflammation of the nail fold occurs when the skin around the nail becomes red and puffy. Lupus or similar connective tissue illness could be at blame. Redness and inflammation of the nail fold can also be caused by infection. 

Underneath the Nail: Dark Lines 

It’s important to look into dark lines beneath the nail as soon as feasible. Melanoma, the most dangerous type of skin cancer, is occasionally to blame.  

 Nails that have been gnawed 

Biting your nails may appear to be nothing more than a bad habit, but it can also be a sign of worry that needs to be addressed. Obsessive-compulsive disorder has also been connected to nail biting or picking. If you are unable to stop, speak with your doctor. 

Although nail alterations are common in many diseases, they are rarely the first indicator. And not everyone with white nails has hepatitis, therefore many nail abnormalities are innocuous. Consult your doctor or a dermatologist if you’re concerned about the appearance of your nails.

Easy Summer Home Decor Ideas | Fun ideas to decorate your home this summer

I always loved the idea of decorating my own space since childhood. Things got serious when I decided to paint the fan in my room with my own hands ans drew motifs of ladyfingers on it (because Ladyfinger/Okra/Bhindi is my favourite)

Summer is right around the corner now that it’s officially mid-May. While we may not be able to jet off to some exotic beach destination, we can still enjoy the benefits of summertime living by making the correct decorating choices.

Are you ready to transform your home into a summery retreat?

Discover simple summer decoration ideas that will brighten your home for the summer months and vacation moods ahead.

White is the king

From the walls to the furniture, paint everything white, and then add cream, sand, or white linens. When it comes to bedding, interior designers frequently use darker grey tones, but otherwise, everything is white or pale. The goal is to bring as much natural light into the space as possible.

Citrus is a great way to add a pop of colour to your room.

Decorating with a bowl of citrus fruits, as simple as it may appear, can do wonders for making a room feel brighter and more summery.

Decide on a floral motif and stick to it.

The living area is “joyous, bright, and lively” thanks to vibrant colours, a variety of patterns, and flowers—real, painted, and printed—scattered around.

Amp Up the Bar

Summer cocktails that are light and fruity deserve their own station. At a well-stocked table, make a mojito or a mai tai. Every island home should have a magnificent, overflowing bar.


When used correctly, complementary colours can feel fresh rather than startling.

Include a Canopy

Pure white panels are light and airy, not weighty. White eyelet swaths make a bold statement.

Florals in a Frame

Hanging your garden, like the chandelier of potted plants in an outdoor dining area, will wow your guests. You’ll also have more tabletop space for place settings and food.

I love these tricks! Do tell me how do you like it? ✨

What are the benefits of Vitamin B-12? | Why should you consume Vitamin B12

Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce. It’s found naturally in animal products, but also added to certain foods and available as an oral supplement or injection.

So, vegetarians and vegans are at a high risk of vitamin B12 deficiency.

Vitamin B12 has many roles in your body. It supports the normal function of your nerve cells and is needed for red blood cell formation and DNA synthesis.

For most adults, the recommended daily intake (RDI) is 2.4 mcg, though it’s higher for women who are pregnant or breastfeeding.

Vitamin B12 may benefit your body in impressive ways, such as by boosting your energy, improving your memory and helping prevent heart disease.

Vitamin B-12 can be found naturally in animal products, such as fish, meat, eggs, and dairy products. It does not typically occur in plant foods.

I am a vegetarian and the deficiency of vitamin B12 literally haunts me!

Good dietary sources of vitamin B-12 :

fish, especially haddock and tuna
dairy products, such as milk, cheese, and yogurt
some nutritional yeast products

Some types of soya milk and breakfast cereals are fortified with vitamin B-12.

Very few sources are available if you are a vegetarian. But do not worry. You can have supplements which will suffice the need of B12 in your body.

Benefits of B12

It can slow brain atrophy in the elderly.

Serotonin development, which is a chemical that controls mood

May help prevent severe birth defects like partial paralysis and an undeveloped skull.

Assists in hair, skin, and nail growth by providing oxygen to these tissues.

Deficiency symptoms of vitamin B12

Vitamin B-12 deficiency occurs when the body does not receive enough vitamin B-12.

It can result in irreversible and potentially severe damage, especially to the nervous system and brain.

Even slightly lower-than-normal levels of vitamin B-12 can trigger deficiency symptoms, such as depression, confusion, memory problems, and fatigue. However, these symptoms alone are not specific enough to diagnose vitamin B-12 deficiency.

Other symptoms of vitamin B-12 deficiency include constipation, loss of appetite, and weight loss.

So make sure you eat a lot of food fortified with Vitamin- B12.

Stay healthy! Stay Fit!

Healthy Summer Foods and Drinks Ideas | Summer foods for a healthy diet plan

In Summer you begin to become restless. The heat hampers a lot of your work and affects your eating habits as well.

With temperature soaring only upwards you feel dehydrated and low on energy and your body constantly looks out for ways to cool it.

In all this summer diet has an important role to play. Here are some summer diet tips for you to keep the body cool and energy levels high..

Coconut Water

Coconut is full of heal benefits and has amazing cooling properties. It is loaded with simple sugars, electrolytes and minerals which help keep the body in keeping well hydrated and nourished.


Onions have incredible cooling properties. They already are a must have in our curries, raitas, salads and chutneys, which will help in keeping the body cool.

Lime water

Good old nimbu paani or fresh lime is high on freshness quotient and an all time favourite healthy summer drink. You can have it salted or sweet with a dash of cumin powder and mint to beat the heat.

Summer comes loaded with fruits and vegetables that are rich in antioxidants and fibres that are known to promote weight loss. Among fruits, you must make room for all summer melons, cantaloupe, watermelon and musk melon. Among veggies eat plenty of gourd vegetables like lauki and karela. Freshly cut cucumber makes for a nice low-calorie snack you can add to your diet.

Make sure you fill your diet with natural probiotics like dahi and kimchi. They are good for your gut, they are light and easy-to-digest too. Dahi helps keep you cool too, and is a good source of protein, vitamin D and calcium.

And don’t forget to drink loads of water!!

Easy Summer Workout Routine For Beginners

Summer is already here and I hope you know how important it is to avoid crash dieting and extreme workouts in order to get in shape! The faster you try to lose the weight, the faster it will come right back. So don’t wait, start today and work hard to get that fit body!

One needs to take care while working out in summer because exercising vigorously during this season can cause heat stress, strokes, nausea, headache and more importantly, dehydration.

Here are a few things that one needs to remember while working out in summer.

Keep yourself hydrated at all times:

Make sure you take a bottle of water with you whenever you work out.

Wear loose, light-coloured clothes:

Light coloured clothes reflect off the heat and wearing cotton clothes aids in the absorption of sweat better. This is especially useful for people who workout outdoors.

Stretch it out:

Warm-ups exist for a reason. Although you may feel your muscles are already warm enough, don’t skip the stretches. Stretches help metabolise blood sugar, which thereby reduces fat storage and improves coordination.

Start out with five to 10 minutes of walking or jogging to get warmed up.

There are a few ranges you can work with.

Beginners may want to start with less and the more advanced fitness folks can use the upper range. You can do two sets of 10 (beginners) to 50 (advanced) of each exercise.

Go through the list and do each exercise one time with 10 jumping jacks in between. Then do the circuit again.

Here’s the list!

Pull-ups (regular or modified)


Sit-ups or crunches



Alternating lunges

Leg lifts

Ps – If you’re really serious about losing weight and getting in shape, you absolutely have to clean up your diet and take time for recovery! It’s simply not healthy to work out for hours and only focus on calories burned. You must also start incorporating more quality, unprocessed foods into your diet, stay hydrated, and get enough sleep!

Things To Do For Self Improvement in this Lockdown!

Now that we are restricted to our homes again, we have time. Here are some of the best things you can do in this lockdown!

Become more self-aware.

Write down your daily thoughts or reflections in a journal to help you create more self-awareness and examine your thoughts, feelings and personal beliefs.

Express yourself.

Start a blog to share your thoughts and opinions with the world. Focus on promoting and expressing what you love instead of bashing what you don’t. If you follow this general rule of thumb, you should stay within the positive guidelines of internet use.


Give back to the community by volunteering for a cause you’re passionate about. As long as you’re passionate about the cause, you’ll enjoy the work you’re doing because you know you’re making a difference.

Say thanks.

Keep a daily gratitude list – gratitude apps can help. These lists can help you appreciate what you have in life and become thankful for things we should be appreciative of that most of us unfortunately overlook on a daily basis. I have a mini gratitude jar where I write little things / instances / moments that I am grateful for.


Exercise is good for your body and your mind. Start an exercise routine – and stick to it for at least three weeks. You’ll definitely feel better and productive

Spread kindness.

Commit random acts of kindness to unsuspecting strangers for no reason. These can be small acts, like opening a door for a stranger, giving out compliments and helping little old ladies cross the street. Not only will be make others feel great, but you’ll feel great as well.

Be positive.

Try not to complain for 24 hours straight. If you complain, even once, your 24 hours starts over again. You’ll be surprised how much the lack of negativity influences your daily mindset.

Get inspired.

Watch TED Talks to get inspired, motivated and learn new things. Or read something that you are passionate about. Do a course. Learn something new.

Evaluate your friendships.

 Friends should always root for you to succeed at any level – not for you to succeed, unless it beats them. Often it takes time to recognize this but, as soon as you do, they aren’t worth your time. True friends celebrate your successes as their own and don’t consider your successes their failures. It’s also important to remember the difference between a person you refer to as a “friend” that gives you time when they have it free and a friend who makes free time for you.

 Root for others to win.

If you spread positive energy to others, it ultimately affects how you feel about yourself. Negativity breeds negativity. You’re not hurting anyone but yourself when you root for others to fail. Remember, others’ successes are not your failures, and they are just others’ successes. Be happy when others’ succeed – truly happy. If you can find a way to be happy for what other people accomplish, they will recognize this and be happy for you, too. And, even if they don’t, you will be happier with yourself, which is what really matters.

And the most important- Stay real

My Healthy and Tasty Summer Diet Plan

The Summer season is here ! What do you first think when you think about it?

Thirst? Sweat? Sunny days? Short dresses? Beaches may be?

All I remember is salads and refreshing drinks and coolers and juicy fruits! And mangoes!

Summer is the best season for a variety of fresh fruits and vegetables; make the most of them. Fruit smoothies and milkshakes are easy to make. Just toss some fruits and milk into your blender and you have a healthy and filling snack. Pan-roasted fresh vegetables or innovative salads are also a tasty option without being heavy on the tummy.

It is very easy to go on a diet for a couple of months and then give it up later to binge on unhealthy foods. So, I think it is important to include food with your lifestyle and adapt it into your everyday diet. Diet is not a one-time process and a crash diet may lead to one-time weight loss only to gain it back with equal speed. So watch your eating habits if you want to watch your weight.

We tend to keep food and life apart. Weave food in your lifestyle.

I am a morning person and I love treating myself with extravagant breakfasts! In summers I usually eat muesli with a cup of warm milk topped with some dried anjeer, almonds and pistas.

Sometimes I go for fresh fruits as toppings on my muesli bowl. ( I just need a reason to munch on mangoes!)

Being a South Indian, idlis, dosas, appams are a common treat!

Summers increase our appetite for one thing the most – that is drinks and refreshing coolers!

In the hot summer months it is absolutely essential to hydrate, hydrate and hydrate some more. 

There are a number of drinks that can be consumed in the hot summer months without having added sugar in them. Coconut water, kokum water, lemonade, jaljeerachaas (matthaa) are some of the drinks that I personally enjoy the most.

Another drink in summer can be made with Sabja seeds or basil seeds. Just put the Sabja seeds in my jug of water in the morning. It has a cooling effect in the body.

For lunches I prefer parathas / roti with sabzi / Dal – rice.

For dinners I make salad with delicious dressings, curd rice / Pulav or something very light to go along with my vegetable salad.

The mind is linked with the body, and vice versa. Mind and body hold each other together. So keep yourself calm and composed.

Here are some quick summer tips
– Store leftovers in clean, closed containers.

– Always freeze leftovers and use within 3-5 days.

– Never take risk with stored cooked food.

– Cook food, especially meat and poultry, at a high temperature. Disease causing bacteria like E.coli, Salmonella and Listeria are killed only at high temperatures.

– Do not leave food in an open environment. Harmful bacteria proliferate causing nausea, vomiting and diarrhoea.

– Avoid fried food and foods with chemical additives, coffee, chocolate, colas and alcohol during the summer.

Also don’t forget to add pink salt to your food or drinks during summers! Pink salt and coconut water added to the diet balance out the electrolytes lost while sweating during summer. This helps keep your energy levels intact throughout the day.

Happy Summer!!