There are different approaches to stay healthy.
Engaging in a regular physical activity routine can contribute significantly to overall well-being. It may also play a supportive role in managing certain health conditions. For example, exercises for diabetes may help manage sugar levels as part of a broader lifestyle management plan, under medical guidance1.
Among various forms of exercise, one simple yet effective option is the plank. This bodyweight exercise focuses on strengthening the core muscles, which can contribute to better posture, stability, and balance.
The plank exercise is widely regarded as one of the most effective movements for strengthening the core and abdominal muscles2,3. It engages several muscle groups simultaneously, including the hips, lower back, and abdominal region, contributing to improved posture, balance, and overall stability.
The number of calories burned during a plank exercise can vary depending on factors such as body weight, duration, and individual metabolism.
For example, a person weighing approximately 65 kilograms may burn around 3 calories per minute while holding a plank position4. You may observe the following benefits from plank exercising
In addition to supporting muscle growth and endurance, the plank exercise may also contribute to improved body balance, posture, and coordination5. Enhanced balance can help promote more efficient movement and may reduce the likelihood of placing undue strain on individual muscle groups during physical activity. As a result, incorporating planks into a well-rounded exercise programme can support safer and more stable performance, particularly during dynamic or high-impact workouts.
The core of your body consists of the spine, pelvis, and trunk, forming the foundation for stability and movement. Developing core strength can support better posture and enhance performance in a range of physical activities. The plank exercise is particularly effective in targeting four key muscle groups that make up the core: the transversus abdominis, which helps stabilise the spine; the rectus abdominis, important for spinal flexion; the oblique muscles, which aid in rotation and lateral movement; and the gluteal muscles (glutes), essential for hip support and lower body strength. Regularly practising the plank may assist in strengthening these muscles, thereby contributing to improved balance, coordination, and physical resilience during exercise2.
Practicing the plank pose daily can help to stretch your core muscle groups mentioned earlier. This has a lot of benefits, especially for those who engage in yoga.
Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body. Regular practice of the plank exercise may also support improved body flexibility, particularly when performed as part of a balanced fitness routine. While the plank is primarily a strength-building movement, it engages multiple muscle groups, including the shoulders, hamstrings, calves, and the arches of the feet, which can help maintain or gently increase range of motion over time. Certain plank variations, such as side planks or forearm planks with leg lifts, further activate and stretch surrounding muscles, promoting greater mobility and control. Improved flexibility can contribute to more fluid movement, reduced muscular tension, and enhanced overall functional fitness6.
The plank posture helps to perfectly align the vertebrae (small bones) in the backbone. This can help reduce back pain and even delay the onset of or prevent back pain in old age. Moreover, since this pose strengthens your abdominal muscles, it will help support the weight of your body when walking upright. This will further help to prevent back pain7.
The plank pose strengthens the abdominal muscles and, through improved core stability, may also support muscle development in other areas of the body. Increased muscle mass is generally linked to higher energy expenditure, which can aid natural metabolic function. When practised regularly, the plank may contribute to better energy balance and appetite regulation8.
The plank exercise is a type of isometric exercise. Isometric exercises are mainly performed to improve strength. These exercises do not need movement and can be done in one place. As there is no movement involved, it will provide strength in a certain position only. Therefore, isometric exercises like plank can be done during injuries. Athletes who want to build strength are advised to practice planks9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
There are several variations of this comprehensive exercise, each offering distinct benefits to different parts of the body.
The front plank is a simple form of this exercise and may promote strengthening of the upper as well as lower body. The side plank, on the other hand, helps to strengthen the oblique abdominal muscles. This can be beneficial in reducing belly fat. However, a reverse plank is a slightly uncommon variation of this popular exercise pose. It is, as the name suggests, a reverse of the original position and helps to strengthen your hip muscles (glutes) and hamstrings (back thigh muscle), back & shoulder/
The 2-minute plank test involves holding the traditional plank position for a full two minutes. While this may appear manageable for those who exercise regularly, it can be quite demanding for beginners. This variation serves as an effective way to assess core muscle endurance and overall stability.
These variations are considered more advanced forms of the plank, as they place greater demand on the core muscles, helping to further enhance strength and stability. To perform them, begin in the standard plank position and lift either one arm or one leg, alternating between sides to increase intensity. For added challenge and variety, these movements can also be combined with side planks to engage a broader range of muscle groups.
This is one of the most challenging and effective plank variations, often recommended for individuals with an established fitness routine. However, with consistent and careful practice, it can also be performed at home. To do this exercise, begin in a side plank position and draw the upper leg towards the body in a movement similar to a crunch. This variation engages the core abdominal muscles while also helping to strengthen the muscles around the hip joints.
This variation can also be performed using resistance bands and is considered an advanced form of the plank exercise. It is suitable for individuals who have built confidence with the basic variations. To practise this, position yourself in the standard plank and secure a resistance band around your wrists and ankles. While holding the posture, gently push outwards against the resistance. This added tension increases the challenge, helping to further engage and strengthen the muscles and supporting joints.
The plank exercise is primarily aimed at developing stamina, muscular endurance, and core strength. It targets key muscle groups, including the erector spinae (ES), external oblique (EO), and rectus abdominis (RA), all of which play a vital role in maintaining posture and supporting spinal alignment.
Dr. Rajeev Singh, BAMS
Level: Beginner
Type: Forearm Plank (Low Plank)
The Forearm Plank, also known as the Low Plank, is a fundamental core-strengthening exercise that focuses on building endurance, stability, and muscle control. It involves maintaining a straight, aligned position while resting the body’s weight on the forearms and toes.
NOTE: Beginners may start with shorter durations and build up gradually. Proper form is essential to prevent strain, especially on the lower back.
Do not do planks in the following cases:
NOTE: If you experience any of the discomforts or pains mentioned above, it is advisable to consult a medical professional for further guidance before continuing with this exercise.
Ultimately, take time to enjoy the entire process. With consistent effort and patience, you will gradually become stronger and more resilient. As your endurance improves, continue to challenge yourself by adding a few extra seconds to your plank hold — and take pride in your progress.
The plank exercise can contribute to overall calorie expenditure when practised regularly and as part of a balanced fitness routine. For best results, it should be complemented by a healthy and nutritious diet. Incorporating foods such as fresh fruits, whole grains, yoghurt, bananas, avocados, green tea, and lean proteins like fish may support overall well-being and energy levels.
When performing the plank, it is important to maintain proper form. Try to hold the position for 10 seconds at a time between movements, gradually building up to a total of 60 seconds per session, based on your comfort and ability. Consistency and correct technique are key to making steady progress.
Plank exercises involve multiple muscle groups across the body, particularly the core, arms, and shoulders. As a full-body movement, planks may also support improved posture and help reduce strain on the lower back when performed correctly. For this reason, it is essential to maintain proper form during the exercise. Poor technique can lead to unnecessary stress on joints and muscles, potentially resulting in discomfort or injury to areas such as the wrists, shoulders, neck, or lower back.
In both high planks (full arm extended) and low plank (only forearms) exercises, a common mistake is allowing the hips to drop below the natural alignment of the body. This misalignment reduces engagement of the core muscles—one of the primary targets of the exercise—and can place undue strain on the lower back and shoulders. To correct this, ensure your hips remain level and in line with your shoulders throughout the duration of the plank. Maintaining a straight, stable posture is key to performing the exercise safely and effectively.
When performing side planks, placing your supporting arm too far from your body can lead to unnecessary strain on the shoulder, wrist, and neck. To avoid this, your shoulder should be positioned directly above the supporting wrist or elbow, depending on the variation. For correct alignment, ensure your support hand (or forearm) is directly beneath the shoulder, your upper arm is extended vertically above you, and your legs are stretched out in a straight line. This forms a ‘T’ shape with your body and helps maintain balance, stability, and proper muscle engagement.
A common mistake during plank exercises is angling the palms inward towards the centre of the body. This positioning can make it more difficult to stabilise the shoulders and may lead to the chest collapsing towards the floor, increasing the risk of strain. To maintain proper form and reduce the likelihood of injury, ensure your hands are placed parallel to each other, with fingers slightly turned outwards. Keep the elbows straight but not locked, allowing the shoulders to remain engaged and the chest lifted in a stable position.
Given the numerous benefits associated with this seemingly simple exercise, it is no surprise that the plank posture has gained popularity among fitness enthusiasts. Many fitness professionals have introduced their own innovative variations, offering unique ways to challenge and engage the body. Even if these advanced forms are not accessible at first, the variations and tips outlined here provide effective alternatives that can yield comparable results. As a full-body exercise that complements a wide range of workout routines, the plank is a valuable addition to any fitness programme and well worth incorporating into your regular practice.
Yes, a 3-minute plank workout is achievable, particularly for those following an advanced fitness routine. For beginners, holding a plank for one minute is generally sufficient and effective. Reaching the three-minute mark typically indicates a higher level of core strength and endurance. However, if you are unable to maintain proper form for up to 120 seconds during an advanced routine, it may suggest the need to further develop your strength or reassess your technique. Ensuring correct posture is essential for both safety and effectiveness.
Incorporating planks into your daily routine can offer several potential benefits, particularly when performed with proper form and as part of a balanced fitness programme. Some of the key advantages may include:
– Improves body flexibility
– Strengthens the arms, legs, and spinal muscles.
– Improves running speed and efficiency
The recommended duration for planking varies depending on individual fitness levels and any underlying medical conditions. For most people, holding a plank for up to two minutes is sufficient to build core strength and endurance. Beginners may start with a 30-second hold and gradually increase the duration as their strength improves. It is always advisable to listen to your body and consult a healthcare or fitness professional if you have any concerns or pre-existing health conditions.
It is common to experience trembling or shaking while holding a plank, particularly when you are new to the exercise. This occurs because the movement requires your muscles to support your entire body weight, placing significant demand on the core, shoulders, arms, and legs. The shaking is a sign that your muscles are being challenged and are working to stabilise your body. As your strength and endurance improve over time, this response typically becomes less pronounced.
No, while plank exercises are highly effective for strengthening the core, spine, and shoulders, as well as supporting posture and flexibility, they alone are not sufficient for overall physical conditioning. Planks can contribute to maintaining fitness and may assist in reducing body fat as part of a broader routine. However, for comprehensive health and visible physical transformation, it is recommended to combine planks with cardiovascular activities such as jogging, cycling, swimming, or walking, along with strength training and a balanced, nutritious diet.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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9Regular physical activity is a vital component of maintaining overall health. Exercise contributes not only to weight management but also supports cardiovascular health, bone strength, mood regulation, and general wellbeing.
It is important to understand that both exercise and diet work together to support sustainable weight management. If one is prioritised while the other is neglected for example, exercising regularly without dietary changes, or following a diet without physical activity the body’s response may vary. This could lead to slower progress, fatigue, or changes in metabolism1.
Additionally, other factors such as sleep quality, stress levels, certain medical conditions (e.g., hypothyroidism, polycystic ovary syndrome), and medications can influence how the body responds to efforts aimed at weight loss.
For individuals diagnosed with conditions such as diabetes, incorporating exercises for diabetes which are appropriate to their health status can be beneficial. However, any exercise regimen should be discussed with a healthcare provider to ensure safety and effectiveness.
Here, we outline seven effective and popular exercise programmes that can be practised at home, helping you improve strength, fitness, and overall wellbeing, without the need for gym access or specialised equipment.
For those aiming to manage their weight, a combination of cardiovascular activity and resistance training, performed consistently, may offer benefits when paired with a balanced, calorie-conscious diet. Incorporating resistance training at least twice a week may help maintain muscle mass during weight loss.
Some research has explored whether the timing of exercise, such as working out in the morning affects weight loss or muscle development2. Cortisol, a hormone that follows a natural daily rhythm, typically peaks in the early morning. However, its effects are complex. Elevated cortisol levels under stress can sometimes contribute to muscle breakdown and fat retention. Current evidence does not conclusively support a “best” time of day for exercise that applies to everyone.
Walking is widely regarded as an accessible and low-impact form of cardiovascular exercise. When performed at a brisk pace, it can support calorie expenditure and be easily integrated into daily routines. It is also gentle on the joints, making it suitable for individuals across a wide range of fitness levels.
Some observational studies have noted that individuals who walk for 50–70 minutes, three times per week, may experience modest reductions in body fat and waist circumference over time. However, results can vary depending on individual factors such as diet, metabolism, and overall activity levels.
Jogging and running are more vigorous forms of aerobic exercise and involve higher levels of intensity. These activities primarily engage the lower body and cardiovascular system, and they may contribute to improved endurance, heart health, and calorie expenditure. The key distinction between jogging and running lies in the pace, jogging typically ranges from 6–9 km/h, while running generally starts from around 10 km/h.
On average, a person may burn approximately 298 calories in 30 minutes of jogging and 372 calories in 30 minutes of running, though actual figures depend on body weight, intensity, and terrain. While these exercises can assist in reducing overall body fat, it is important to note that fat loss from specific areas, such as the abdomen cannot be targeted directly and depends on total fat reduction and individual physiology3.
Although jogging and running can help maintain muscle tone, especially in the lower body, significant gains in muscular strength typically require resistance training or structured strength-based workouts.
Exercise Pattern
Set aside 1 hour of your time and include these exercises in your routine.
While skipping can assist with muscle toning and calorie expenditure, significant muscle strength gains require dedicated resistance training. It may also support mood and stress management, but it is not a substitute for professional mental health care4.
As with any exercise, individual results may vary depending on fitness level, diet, and consistency.
Exercise Pattern
The plank is a core stabilisation exercise that targets multiple muscle groups including the abdominals, shoulders, back, chest, and hips. Though it appears simple, it requires muscular endurance and can be physically demanding when performed correctly.
Planks help improve core strength, posture, and body balance, and come in various forms to target different muscle areas. While not designed for high calorie burn or direct fat loss, planks are valuable for enhancing overall stability and muscular endurance5.
Increasing the duration and consistency of plank practice may lead to better functional strength and support in other forms of exercise.
Plank Exercise Variations
Exercise Pattern
The Reverse Plank: This exercise is a variation of the standard plank, performed in a reversed position. It is an excellent way to stretch the body while also helping to reduce excess fat and calories. Additionally, this workout strengthens the core, shoulders, back, chest, and gluteal muscles.
Exercise Pattern
Push-ups are a widely practised bodyweight strength exercise that require no equipment and can be performed virtually anywhere. They primarily target the chest, triceps, shoulders, and core, helping to build upper body strength and muscular endurance.
While push-ups do not burn as many calories as aerobic exercises, they contribute to muscle development, which may support long-term weight management by modestly increasing resting metabolic rate6.
Regular push-up training can improve overall physical stability and strength, particularly when combined with other forms of exercise such as cardio or resistance training.
Exercise Pattern
Push-ups are a widely practised bodyweight strength exercise that require no equipment and can be performed anywhere. They primarily target the chest, triceps, shoulders, and core, contributing to the development of upper body strength and enhancing muscular endurance.
While push-ups do not burn as many calories as aerobic exercises, they contribute to muscle development, which may support long-term weight management by modestly increasing resting metabolic rate.
Regular push-up training can improve overall physical stability and strength, particularly when combined with other forms of exercise such as cardio or resistance training.
Exercise Pattern
Squats are a lower-body strength exercise that primarily target the thighs, hips, and glutes. They help improve mobility, balance, and muscular endurance, making them a fundamental part of many fitness routines.
While squats may contribute to calorie expenditure and muscle toning, their main benefit lies in strengthening the lower body. Beginners are often advised to start with 3 sets of 12–15 repetitions, focusing on proper form to avoid injury and maximise effectiveness7.
Exercise Pattern:
Lunges are a lower-body strength training exercise that primarily target the quadriceps, glutes, hamstrings, and engage the core for stability. They are effective for building lean muscle, improving balance, coordination, and lower body endurance.
While lunges can be part of a fat-loss programme when included in a high-intensity routine, their primary role is in toning and strengthening. Using added weights can further enhance their effectiveness, especially for athletic training and improved overall fitness8.
Exercise Pattern
Along with exercises that need to be done at your place for weight loss. There are other factors and methods that can be helpful for weight management.
Yoga is an ancient practice that integrates physical postures, controlled breathing, mindfulness, and relaxation. When combined with healthy eating and regular activity, yoga may support weight management, improve mental wellbeing, and enhance body awareness9.
While not primarily focused on calorie burning, yoga promotes stress reduction, which can positively influence lifestyle habits. Some forms of yoga may also support flexibility, balance, and metabolic health such as yoga for diabetes, making it a valuable addition to a holistic wellness routine.
Along with supporting weight management, yoga offers a range of additional benefits, including:
Specific yoga poses play a supportive role in weight management by enhancing muscle tone, balance, and concentration. Regular practice helps the body adapt to these movements, allowing you to gradually improve strength, flexibility, and mind-body awareness, all of which contribute to overall well-being and fitness.
Some of the yoga poses that should be practiced for weight loss are:
Below is a general guide to the approximate number of calories burned during various exercises, based on moderate intensity. Actual values can vary depending on factors such as body weight, age, fitness level, workout intensity, and duration:
While many prefer to exercise in the morning, especially on an empty stomach, believing it may support fat metabolism, the most important factor is consistency. Morning workouts can help align your circadian rhythm, supporting better sleep and routine adherence over time.
Some studies suggest evening workouts may improve performance due to increased body temperature and oxygen efficiency. However, research remains inconclusive. Ultimately, the best time to exercise is the time that suits your schedule and lifestyle, allowing you to remain active regularly and sustainably.
Follow these tips to make sure your weight loss programme at home is done properly:
Also Read: Benefits of Doing the Plank Exercise Every Day
No, weight loss is a combination of regular workouts and a proper diet. It is important to ensure to follow both to achieve the desired results.
No, sweating is your body’s natural way of regulating temperature. As your internal temperature rises, your body releases sweat, which cools the skin through evaporation. It is a sign of thermoregulation, not necessarily an indicator of calorie burn or workout intensity.
To improve fitness and maintain good health, it is advisable to exercise at least 2–3 times per week consistently, rather than sporadically. Regular workouts yield better long-term results.
A general way to estimate daily calorie intake for weight maintenance is to multiply your ideal body weight (in pounds) by 14. For example, if your ideal weight is 135 pounds, you may need around 1,890 calories per day (135 × 14).
Some initial weight loss in a week is possible through regular exercise, mindful eating, and increased activity. However, early changes are often due to water loss, not fat. For safe and lasting results, aim for 0.5 to 1 kg per week through a balanced diet, moderate calorie deficit, and consistent physical activity.
Weight loss occurs when you burn more calories than you consume. While reducing calorie intake can lead to a calorie deficit, completely avoiding food is not a healthy approach. The body may slow its metabolism and trigger energy conservation, making weight loss harder over time. It’s essential to eat balanced, nutritious meals to support both health and sustainable weight loss.
Any foods with high carbohydrates and fats should be avoided if you want to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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20Avocado or more popularly called ‘Butter Fruit’ in India, is a rich creamy flavoured fruit that has gaining the popularity of being a super fruit. This fruit is available in different varieties and all of them have one thing in common, which is a creamy taste. Worldwide, this fruit is known as ‘Alligator Pears’ and is treated as a luxury in most countries of the world.
Avocado comes packed with antioxidants, fibres, vitamins and minerals including a high content of potassium. It is considered a super fruit because of multiple health benefits it is said to offer. It helps improve digestion, reduce the risk of cancer, aid in weight loss and boost heart health. Apart from this, it also aids in good skin health and helps improve your vision.
In this article, we will focus on the health benefits of avocado, including some of its nutritional facts that rightly make it a super fruit.
In my opinion, avocados might be a delicious brain-boosting food. Avocados contain a special nutrient called lutein, which may have some incredible benefits for our brains. In older adults, lutein has been linked to improved brain health, potentially helping them stay sharp and focused. And guess what? Even young children might benefit from avocados. Lutein has been shown to possibly improve cognitive function in little ones11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Apart from the fact that this fruit offers loads of health benefits, there are certain interesting facts about this fruit that are lesser known. Here are some of those:
Did you know?
There have been numerous studies in the past that have listed out some of the health benefits of butter fruit and why this fruit is considered a super fruit. Thus, here are some research-backed health benefits of avocado that you should know.
Owing to its high potassium levels, avocado can help maintain a healthy blood pressure level. Also, avocado is rich in magnesium and dietary fibres which can help regulate blood pressure. A recent study3 showed that consuming avocado for 5days/week reduced the chances of developing hypertension (high BP) by 17%. So, avocados can be a healthy food choice for keeping your blood pressure in check.
Avocados are not only delicious but also packed with folate. It is a superhero nutrient that may support normal cell function and tissue growth12.
Dr. Rajeev Singh, BAMS
In a study4, it was found that daily avocado consumption increased HDL (good) cholesterol levels, thereby improving blood lipid profile which can have a positive effect on heart health. Beta-sitosterol is an important compound found in avocados, which is a plant analogue of cholesterol and helps in reducing its absorption. Avocado’s rich content of monounsaturated fatty acids and fibres also contribute to maintaining proper cholesterol levels.
Avocado promotes digestion and is said to be good for your intestine. This is because this fruit contains soluble and insoluble fibres that improve gut health. These fibres work by adding bulk to stools, regulating bowel movements and promoting healthy gut microbiome, benefiting the digestive system overall5.
From what I have read, avocados are the nature’s secret for fabulous hair and nails. It’s all thanks to a special nutrient called biotin, found in avocados. Biotin might act like a beauty vitamin that may help people struggling with dry and brittle nails and hair13.
Dr. Smita Barode, B.A.M.S, M.S.
This super fruit comes packed with nutrients that can help you maintain a healthy skin texture. It may also help nourish your hair and deal with dry hair. The two major antioxidants found in avocados, beta-carotene and lycopene can help deal with skin inflammation. Moreover, components like oleic acid have a moisturizing effect and help improve skin and hair texture.
You can consume avocado regularly or apply its preparations on skin and hair to notice effects faster. You can apply avocado face mask or use avocado oil that is available in the market. A study even showed improvement in symptoms of skin conditions like psoriasis following regular topical application of an avocado preparation6. However, in any such conditions, its best to discuss with a dermatologist first.
Avocado helps keep your eyes healthy as it contains carotenoids which help protect your eyes from developing cataracts, age-related eye issues and macular degeneration. This fruit is rich in antioxidants, and this helps to neutralize the effects caused by free radicals. Moreover, it can help keep your vision intact.
Owing to its anti-inflammatory and antioxidant activity, avocado can help relieve joint and muscle pain. A study has shown that Avocado in combination with soyabean promoted cartilage formation in knee and provided relief from knee pain7. So, consuming avocado everyday may help ease your arthritis symptoms.
Consuming avocados can prevent you from having a bad breath that is caused due to indigestion or an upset stomach. This is because of the antibacterial and antioxidant properties in the fruit that manage to deal with bad odour-causing bacteria in your mouth.
Avocado is said to avoid the occurrence of cancer due to its carotenoid and monounsaturated fat content. Glutathione is the major antioxidant that helps protect cells from cancer and other free radicals that can cause cancer. Medically speaking, regular avocado consumption may help lower risk of cancers such as prostate cancer, oral cancer and skin cancer8.
One of the most striking medical conditions that most people around the world are facing is heart disease. Avocado helps promote heart health by:
Replacing some unhealthy fat‐containing food items with avocado could lead to lower risk of heart diseases2,3,9.
Antioxidants in avocado can help fight oxidative stress and aid in improving skin elasticity and firmness. Avocado contains zeaxanthin and lutein that may lower signs of ageing by protecting your skin from UV radiation. Applying avocado oil or consuming it can not only improve your skin health but also helps avoid damage that results in premature ageing10.
The lutein and zeaxanthin content present in avocado reduces your chances for cartilage defects7. Zinc, copper, phosphorous, calcium and selenium help in keeping bones healthy and reduce the chances of developing osteoporosis. These minerals help in improving bone density.
Avocado can also aid in weight loss, and this is particularly because of its high fibre content. Adding this healthy fruit to your everyday diet can help curb your appetite and keep you full for a longer time, stopping you from snacking between meals and thus reducing your calorie intake.
While studies have shown potential health benefits of avocado consumption, further large-scale human trials are needed to corroborate these findings. Nonetheless, initial results are promising and consumption of this superfruit in moderation can prove to be a healthy addition to your diet.
I would recommend avocado to help alleviate some of the bothersome symptoms of premenstrual syndrome (PMS). Avocados contain vitamin B6, which has been studied for its potential to reduce fatigue, bloating, and irritability associated with PMS. It might just provide you with some natural relief and make those PMS days a little easier to handle14.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Avocado or Butterfruit is often referred to as a “super fruit” due to its rich nutritional profile and potential health advantages. Consumed in moderation, avocado can be a valuable part of a balanced and health-conscious diet. However, it is important to note that excessive consumption of avocado may lead to certain adverse effects. Remember, if you have any medical condition or are on any medications, it’s best to discuss with your healthcare provider before incorporating anything new to your routine diet, including avocados.
While avocado offers numerous health benefits, it is important to understand that excessive consumption can have adverse effects. What is beneficial in moderation may become harmful when consumed in large quantities. Overconsumption of avocado may lead to:
-Migraines
-Digestive issues like bloating, diarrhoea etc
-Weight gain
-Allergic reactions
Generally, one serving of avocado which is about 50 grams of avocado is considered safe and beneficial for health9. However, for individual requirements, it’s best to discuss with a nutritionist.
Avocado oil is suitable for cooking and is considered a healthy option, as it may help reduce the risk of developing heart disease. Incorporating it into your diet can contribute positively to a healthy lifestyle and offer various health benefits. However, it’s best to discuss with your healthcare provider first, especially if you have any medical conditions.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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2Are you still beating yourself up for the mistake you made last week? Are you constantly going over next week’s presentation at work in your head? You are probably overthinking.
Your inability to get out of your head may leave you in a constant state of anguish. Of course, we all tend to overthink a situation occasionally. But if you spend hours worrying over trivial matters, then you will probably struggle to keep your mind calm and focused.
Overthinking is more than just a nuisance – science reveals that thinking too much can take a toll on your general well-being, too.
Here is how overthinking can damage you:
Are you always fixated on your past mistakes? Dwelling on your mistakes, problems and shortcomings increases your chances of being affected by mental health problems. Overthinking can set you up for a vicious cycle that is hard to break. It wreaks havoc on your mental peace and as you lose your peace of mind, you tend to overthink1.
Do you overanalyze things? Overthinkers believe that rehashing certain situations or problems in the head helps them overcome them. However, studies claim otherwise. Overanalyzing interferes with one’s ability to solve problems as it causes you to dwell on the problem and imagine situations that may never happen, rather than finding a solution3.
Even making simple choices, like choosing an outfit for the day or deciding on the next vacation spot, may feel like a life-or-death situation when you are an overthinker. Ironically, all that overthinking will never help you make a better choice!
If you are an overthinker, you probably face sleep problems. This is because your body does not allow you to sleep when your mind is not at peace. Ruminating on almost everything and worrying constantly about things over which you have little or no control often lead to fewer hours of sleep. Thus, overthinking impairs your quality of sleep and may make you cranky the next day as well1,2.
To simply put Overthinking just creates problems that aren’t there and affects mental health in a bad way.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
To battle overthinking, here is what you should be doing:
Figuring out how to stop overthinking is not an easy task to do by yourself, in fact, without interacting with other people you may find it impossible. The times when we’re alone are the hardest moments to stop overthinking. A trained mental health expert will be able to guide you on strategies you can use to slowly overcome it. How to stop overthinking and negative thoughts also comes down to your willingness to try everything you can to change for the better.
Overthinking can be an early indicator of depression, anxiety, and other mental health disorders. To stop overthinking, try reaching out to your loved ones for support, or talk to a mental health professional for help.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
Overthinking can change the way you work with others and the way you do things. It can significantly affect your personal life, social life and work-life too. Most importantly, overthinking may also cause emotional distress. To overcome this, you will need to make some changes in your perspective and make a constant effort to shrug away any thoughts that make you feel astray.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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13During the summer months, many people choose to add cold water to room-temperature water to quickly quench their thirst. However, medical professionals generally advise against drinking cold water, even if it feels refreshing. Instead, lukewarm or warm water is recommended, as it is believed to support digestion and overall well-being, which is why health-conscious individuals often prefer it.
Water offers numerous health benefits and plays a vital role in maintaining overall well-being. It supports essential bodily functions and helps protect against various illnesses. When consumed warm, its positive effects are often enhanced, potentially aiding digestion and circulation more effectively.
According to some studies8, consuming hot coffee in moderation may be linked to a reduced risk of cardiovascular disease, stroke, Parkinson’s disease, and type 2 diabetes, potentially contributing to increased life expectancy. However, it is important to note that excessive consumption of coffee is not advised.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
One of the best times to drink a glass of warm water is first thing in the morning, as it helps give your metabolism an early boost. Another beneficial time to have warm water is during meals, as it aids digestion and supports the proper functioning of internal organs. Additionally, drinking warm water throughout the day can promote healthy blood flow and circulation.
An ice cream headache, also known as a cold-stimulus headache, is a well-known type of headache. Such headaches are often reported to precede migraines. Research9 suggests that drinking cold water may trigger headaches, with migraines being among the most commonly observed, particularly in women.
Dr. Rajeev Singh, BAMS
Perhaps the most significant benefit of drinking a glass of cold water is its ability to help lower your body temperature. This is particularly useful in situations such as the following:
The most appropriate time to drink cold water is when you need to lower your body’s core temperature. Other suitable situations include during a high fever or to rehydrate after physical exercise.
Water may provide temporary relief from heat but can cause other issues, such as:
For these reasons, it is advisable to choose water that is slightly warm, no matter how tempting cold water may appear. If warm water is unpalatable, you may enhance its flavour by adding lime juice or herbs such as tulsi.
While cold water can help cool the body in certain situations, warm water generally offers greater health benefits by aiding digestion, circulation, and detoxification. Choosing lukewarm water supports overall well-being and helps prevent common discomforts associated with cold water. Enhancing warm water with natural flavours can make it a pleasant and healthful choice.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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8When your blood sugar levels are higher than normal, carbohydrates such as cereals, pasta, certain fruits, desserts and bread are usually responsible. When one is diabetic, a meal plan is very important because it guides you on what kind of foods to eat. It should be good enough to fit in with your eating habits and also your schedule. A good meal plan should include consideration and optimization of the following:
Foods with low glycemic index values are better choices for stabilizing blood sugar than foods with high glycemic index values. The glycemic index basically depends on the physiological ability of dietary carbohydrates to lower or increase the level of blood sugar in reference to the type of food consumed by the diabetic patient. Relatively high glycemic index foods have ratings above 50, and often between 75-100. Check out the Glycemic Index Food Chart to find out the glycemic index values of foods that you can include in your Diabetes Diet Plan.
The purpose of a good meal plan is to help keep your weight on track, improve your cholesterol level, blood sugars and also blood pressure. According to past research[1] & health educators from the American Diabetes Association (ADA), a healthy diet along with a healthy lifestyle of exercising to maintain a healthy weight can help to reduce diabetes type 2. You can check healthy, mouth-watering recipes for diabetes that can help you lower your blood sugar levels, without compromising on taste and variety!
These are rich in fibres & help you feel full for longer periods. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fibre, protein, and other nutrients that result in a relatively low glycemic index rating[2]. Consequently, they secure a prominent position in the Diabetes Food Chart.
This is an all-season vegetable that is a very good source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorus, protein and carotene. Spinach’s glycemic index is very low and which is why it is very helpful for diabetic patients for stabilizing blood glucose levels[3].
These are a part of the cruciferous vegetable family and include kale, rutabaga, brussel, broccoli, sprouts, cabbage, turnips, etc. They provide a lot of nutrients at low calories & are known to lower the blood glucose level in patients with type 1 diabetes and stabilize the lipids, insulin and blood glucose level type 2 diabetics.
I suggest kale if you’re looking to keep your blood sugar under control. It contains a mere 0.8 g of sugar. Packed with essential nutrients and fibre, kale may offer a powerhouse of benefits for your overall health.
Dr. Rajeev Singh, BAMS
Leaf-mustard is very low in calories (27 calories per 100g raw leaves) and fats[4]. However, its dark-green leaves carry ample amounts of phytonutrients, vitamins, and minerals. Additionally, it contains a very good amount of dietary fibre that helps control cholesterol levels by interfering with its absorption in the gut.
Best amongst the potato family, boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics. According to the American Journal[5] of Clinical Nutrition, eating sweet potatoes in moderate amounts as compared to other potatoes, is likely to give lesser troubles with sugar control.
Berries contain a natural sugar called fructose which does not need to be metabolized; hence, the fruit is well tolerated in the body. It’s advisable to take two servings but always monitor what works best for you.
Fresh tomatoes, when consumed in moderation, are not a problem for managing your blood sugar levels. For example, 1 cup of cherry tomatoes contains 5.8 g of carbohydrates and 1.8 g of fibre, which is the equivalent of 4 g of net carbs, while 1 medium whole tomato has 4.8 g of carbohydrates and 1.5 g of fibre, or the equivalent of 3.3 g of net carbs. Its estimated glycemic index is 2 to 4.
Studies[6] have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. Oatmeal consists of high fibre and whole grains. In addition, it consists of soluble fibre that slows down the rate of glucose absorption in the GIT(gastrointestinal tract) thus ensuring the blood-sugar levels are kept at the right levels.
According to research[7] from St. Michael’s Hospital and the University of Toronto, eating nuts every day could help control diabetes type 2. It is important to note that nuts have a much lower glycemic index which ranges from 14 to 21. They contain relatively minimal amounts of carbohydrates in comparison to the favourite snacks consumed by most people such as crackers.
Depending on the kind of mushroom you go for, the glycemic index might fluctuate although it is always considered as low. With their unique line of nutritional benefits, it also has the benefit of adding a whole new flavour to a meal. Portabella mushrooms are used as a meat replacement because of their beefy texture and nutritional value. It contains 22 calories per 100g.
Cruciferous vegetables such as cauliflower are very beneficial in terms of glycemic load. These vegetables are often seen in the health news since they are known for their heart disease and anti-cancer characteristics. If taken regularly, this unique blend of phytonutrients is very healthy and absorbed well in the body. One can rotate this kind of vegetables so as to avoid eating the same kind every day[8].
This fruit ranks pretty low when it comes to the glycemic index. Though not as low as some vegetables, it’s considered healthy for diabetic people. It’s definitely a fruit to consider when making a listing of a low glycemic index food diet.
Coconut ranks highly in saturated fats, but if used sparingly, it is not a big threat to your blood glucose levels. Coconuts are used to flavour different types of dishes. Its different parts can be used, be it, coconut milk, coconut flour, its flesh and also coconut water. However, it’s important to know which part you are using to determine the glycemic index as well as nutritional benefits.
They say, an apple a day keeps the doctor away. This is because apples provide you with fibre, vitamins and minerals and a wide range of nutritional benefits while having a low glycemic index of 39. It requires very little preparation and no special storage, and it is also easy to carry[9].
Let me share a delicious and healthy fruit recommendation with you: passion fruit! If you’re looking to control your blood sugar levels, passion fruit might be a great addition to your diet. Just 100 g of this tropical fruit contains approximately 11.2 g of sugar. Given that the type of sugar is 100% natural, it is advisable as a natural source to keep your blood sugar levels normal. Do consume in a small to moderate amount.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Peaches are a great food to stock in the season. You can enjoy the natural sweetness in them, and when eaten in moderation, they can keep the levels of blood sugars in check. Though the GI changes when peaches are used as a part of a dessert, eating fresh peaches shouldn’t raise concerns. Its GI ranking is 28.
Whole wheat bread has gained popularity in recent years. This is because white bread is regarded as unhealthy. However, wheat bread is ranked 49 in terms of GI. This is because it’s processed differently from white bread and hence, has more nutritional benefits[10].
Beta carotene in carrots is known to help with eyesight and is also high in vitamin A. When mixed with peas, they can make a very delicious meal and still keep low glycemic content. Carrots have a glycemic index of 19[11].
Broccoli is a superfood often seen in almost every healthy food listing. They are known for providing fibre, minerals, vitamins and nutritional value. They have a very low value of 10 on GI scales and therefore, the body can handle it very well[12].
These contain 81 calories in every 100g serving. They also have high amounts of fibre and a fair amount of potassium. Also, it is a source of vitamin c and protein. Its glycemic index is 39.
Milk is known for providing calcium and vitamin D as well as high protein. Having a glass of milk when you are diabetic is totally acceptable since it falls under the low GI foods with a glycemic index of 31[13].
Yoghurt is known because of its active and live cultures which help in the digestive issues by providing good bacteria. Whether you are eating unsweetened yoghurt or one with artificial sugars, it will still fall under low GI foods. However, low-fat yoghurt is recommended. Its glycemic index is 33. Also, it is advisable to consume natural flavoured yoghurt that is free of any type of artificial sweeteners[14].
Another excellent option for managing blood sugar levels is tofu. If you’re looking for a protein-rich and low-sugar food, tofu might be a great choice. Only 0.62 g of sugar is included in 100 g of tofu.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Lentils are very rich in fibre, minerals and vitamins. They are slowly gaining popularity and are often overlooked when it comes to a blood sugar conscious diet. Their Glycemic index rank is 30[15].
Grapes are very sweet and many mistakenly believe they should be avoided when it comes to diabetics dieting. There are various types of grapes one can enjoy eating, be it red or white. Whichever kind you love the glycemic index is considered low & lies between 43 to 53 depending on the kind.
These are often compared to apples but they contain different nutrients as well as taste. They are a great choice when one is considering a low glycemic index food. Their glycemic index rank is 41.
Brown rice is one of the common foods that most diabetic people consume. This is because, compared to white rice, a serving is considered to have a glycemic rank of 87 whereas that of brown rice is 55.
Peanuts can either be enjoyed as a snack, with butter or even sauce. They are considered legumes and are very good at keeping someone alert. They are also very good at stabilizing blood sugars. Their glycemic index rank is 6[16].
Hummus is made up of chickpeas but ranks lower than them. This is due to other ingredients in them such as lemons, tahini, and olive oil. Their GI is virtually zero but you still need to watch portions so as to avoid gastrointestinal discomfort. The glycemic index is 6[17].
These are healthy nuts and can be taken as desired. They act to help the health of polyunsaturated and monounsaturated fats. It’s also a great source of magnesium and iron. Cashew nut butter is also healthy if one opts for an organic variety. They have a very low GI of 2[18].
Green beans are one of the most popular foods often consumed as a side dish. They are relatively low when subjected to the GI scale and are also an excellent source of fibre, vitamin c, and minerals. They help strengthen the immune system and also provide antioxidants that help battle free radicals so as to help avoid inflammation. Their Glycemic index rank is 15.
Oranges are known for their vitamin C content and it’s a great fruit to eat to boost your immune system when you notice early symptoms of a cold. They can be used as a smoothie, morning fruit or an all-time top-up. Its glycemic rank is 40.
These are considered to be low glycemic foods. Though they may vary in scale, they have a considerable amount of nutrition. The glycemic index for plums is 24 and 29 for prunes.
Fish are good for diabetic patients since it’s an excellent source of low proteins. They are known to be rich in omega 3, a kind of fat that strengthens the heart and potentially helps with management of diabetes. Including seafood in your diet and having at least two or more servings a week will help a great deal in blood sugar levels reduction[19].
Although many sprinkle this in our drinks every morning, you might be surprised to realize the health benefits of this wonderful spice. Other than lowering the bad cholesterol, and raising the good cholesterol, cinnamon has been proven to lower blood sugars modestly.
Many people tend to fear garlic due to bad breath. But garlic extract is known to increase the levels of insulin available for diabetics. It has thereby been proven to reduce the levels of blood sugars[20].
These are foods such as avocados, nuts, and salmon, tuna, trout and olive oil. They all contain monounsaturated fats that help lower insulin resistance.
Chia seeds are minute dark, seeds with nutty flavours. They are rich in healthy fats, vitamins, fibre, and antioxidants. One of the studies[21] published in ‘Diabetes Care’ found out that Chia seeds play a role in improving blood sugar. Also, it reduces the chances of heart diseases occurring in type-2-diabetic patients.
Capsicum is known to be cultivated for thousands of years and used for food, medicine and also for decorative purposes. The effectiveness of chilli peppers as medicine is that they can activate the transient receptor vanillin. This receptor is associated with neuropathic and inflammatory pain, anxiety and how our bodies process fats. It’s also an important insulin regulator. This study has led to the production of extracts aiming at pharmacological strategies to treat medical conditions such as diabetes[22].
Vinegar has been used for centuries for a variety of health problems, including glucose management, dandruff, excessive sweating, fungal infections, and even heartburn. In a study[23] published in Diabetes Care, two tablespoons of ACV at bedtime helped to regulate fasting blood glucose levels in patients with type II diabetes.
Protein foods are an important part of a diet plan. They include; fish, chicken, meats, soy products, and cheese. The difference between these foods is how much fat they contain and protein.
Although dried figs are available throughout the year, there is nothing more refreshing than the unique texture and taste of fresh figs. The leaves of fig have been known to contain anti-diabetic properties and can reduce the level of insulin needed by persons with diabetes.
Dates, along with other healthy but relatively unsafe foods for diabetes like peanuts and honey, often get a bad rap. These foods are, however, good for reducing bad cholesterol or LDL. For diabetics, in particular, portion control of these foods becomes very important.
A cup of cooked whole-grain barley consists of 14 grams of fibre. The fibre is 3g soluble and 11g insoluble. 1 cup of cooked pearl barley consists of 6g fibre which is 2g soluble and 4g insoluble. Diabetic patients experience alterations in blood glucose levels after consuming carbohydrate-rich foods. Barley consists of a GI of 25.
Unlike white bread or potatoes, pasta is pretty low in terms of its glycemic impact. Many diabetics fear pasta because of its infamously high carbohydrate nutrients. However, with proper proportions, pasta can be safely indulged in a diabetic diet. Limiting portion size and choosing high-fibre whole grain pasta is the key to keeping the blood sugars low.
Quinoa is an excellent item to control your blood sugar. Whole grain with a low glycemic index to support even blood sugar, is packed with protein, fibre, vitamins, minerals, and phytochemicals. Quinoa is easy to cook and flavorful, and you can incorporate it into a healthy diabetic diet in a variety of ways[24].
Apricots are sweet and have a delicate flavour. They have a wide range of nutrients and this makes them worthwhile to be added to a diabetic diet. Apricots can help you satisfy your sweet tooth without worrying about your blood sugars due to their low glycemic index. Dried apricots are also a great alternative when eaten in small amounts.
Let me share with you another fantastic option for maintaining healthy blood sugar levels: arugula! If you’re looking for a nutritious leafy green that won’t spike your blood sugar, arugula is a great choice. In just 100 g of raw arugula, you’ll find only 2 g of sugar.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Karela (Bitter Gourd): Uses, Benefits, Side Effects and More!
Apart from the above list of foods to eat to lower blood sugar, there are other dietary and lifestyle changes you can use. Here are a few tips on diabetes control to get you started:
Weight management will be a major factor in your fight against diabetes, so be sure to follow your doctor’s instructions carefully.
Also Read: 8 Effective Herbs To Lower Blood Sugar Levels!
Apart from lowering the blood sugar within a short duration the foods also offer the body other benefits that include boosting body immunity, repairing worn-out cells and checking on most of the lifestyle diseases. However, this is not an exhaustive list of food items that can be eaten to control blood sugars. This list is meant to guide you on some of the locally available foods that have a low GI and which can be considered when regulating the blood sugar in the body. For those who are suffering from very high blood sugar levels, it is advisable that they seek the advice of a dietitian, clinical nutritionist and their family doctors so as to come up with the best treatment plan besides healthy eating.
Also Read: Best Home Remedies for Appendicitis Recovery
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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2The very mention of diabetes can strike fear in the heart of the bravest. It is known to adversely affect several organs in the body, like the eyes, kidneys, nerves, heart and many more. If not diagnosed and treated on time, it can lead to several complications.
You may have read plenty of blogs on how you can manage diabetes or about the measures you can adopt to prevent the onset of this disorder. But are you aware that there is a test that can predict your chances of developing diabetes? It’s called the HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) test. This test may help you prevent diabetes.
Besides HOMA-IR, several other diagnostic tests are used to diagnose diabetes. Contact your doctor to determine which test is best for you and how to prepare for it. Remember, the earlier the diagnosis, the easier and more effective the treatment will be.
To understand how HOMA IR may help you, you have to understand a thing or two about diabetes.
Diabetes is classically understood as two major types– Type 1 (your body produces less insulin) and Type 2 (associated with insulin resistance and less insulin production)2.
Glucose, also known as blood sugar, provides energy to the cells in our body. It acts as fuel, driving our cells, tissues, muscles and organs to perform their respective tasks. Our pancreas produces a hormone called insulin. Insulin sends signals to your cells to pick up glucose from your bloodstream. But sometimes, your cells are unable to process the signals that insulin sends and fail to absorb sugar from the blood. This is a case of insulin resistance. And when this happens, the sugar level in your blood begins to soar. So, we can say that insulin resistance is the precursor to diabetes.
Abdominal fat increases insulin resistance. Cardio exercises combined with strength training not only decrease insulin resistance(via weight loss) but also increase insulin receptor density in muscles.
Dr. Nikhil Yadav, MBBS MD,CCEBDM
Insulin resistance not only paves the way for type 2 diabetes but also other diseases like hypertension, dyslipidemia, cardiovascular disease and cancer.
Strangely enough, people with normal blood sugar levels may be insulin resistant. And this is exactly where HOMA IR can help. This test measures how resistant your cells are to insulin. Higher Insulin resistance, even if the sugar content in your blood is within acceptable levels, suggests that your blood sugar may spike in the future. This is how the HOMA-IR goes a step further than a normal blood sugar test, which can only monitor your sugar level and cannot detect any issues until high blood sugar develops1.
HOMA IR, on the other hand, might ring the warning bells as the resistance to insulin increases in the pre-diabetes stage, so that you can take the necessary steps to prevent a full-blown attack of diabetes.
Acute illness and stress are the two clinically often neglected conditions where the fasting plasma glucose test is more sensitive than HbA1C, which is also known as glycated haemoglobin test, for detecting blood sugar levels. One should always do the Fasting plasma glucose along with HbA1C to get a correct diagnosis.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
Your results from the HOMA-IR test are displayed against a scale or range that determines the level of your insulin resistance. Low HOMA-IR implies you are sensitive to insulin, and higher levels indicate insulin resistance and a higher chance of you developing diabetes mellitus.
To properly address the rising insulin resistance in your body, it’s necessary to make changes to your lifestyle and habits. There are two ways in which this could be achieved:
Initial diagnosis of diabetes should always be made by fasting blood sugar and postprandial blood sugar. For monitoring, you can use HbA1c.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
You should consult a doctor who can advise you on appropriate lifestyle modifications or prescribe the right medication. You will also need to follow a special diet of fresh vegetables, fruits, whole grains, fish, eggs, and soy products. Seek a dietician’s help to draw up a diet chart and don’t forget to exercise regularly. Workout is known to decrease insulin resistance. Get at least 7 hours of sleep.
HOMA-IR is a groundbreaking new method of diagnosing diabetes before it develops. With appropriate care, you can avert diabetes.
Also Read: Ketosis and Ketoacidosis: How Are They Different?
It is crucial to understand that diabetes doesn’t develop overnight; it builds silently over time. The HOMA-IR test offers a way to evaluate your risk before the diabetes symptoms even appear. By identifying insulin resistance early, you can take preventive measures such as making lifestyle changes, seeking medical guidance, and developing better habits3. If you or a loved one is at risk, talk to a healthcare professional about whether this test is suitable for you. Take control of your health today, because beating diabetes beforehand is always better than managing it later.
Also Read: 45 Food Items That May Help To Control Blood Sugar!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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11We are thrilled to welcome Medlife to the PharmEasy family! We can’t wait to innovate together and deliver better experiences for our consumers, delivery personnel, and retail partners across the country.
Now that Medlife is part of PharmEasy, here’s what will happen to your Medlife order history, return requests, wallet balance and past lab reports.
Medlife has been acquired by PharmEasy. We are merging the two brands in order to be better and more efficient at what we do. We believe that the skills of both these teams combined will generate quality, ease and better service.
Medlife customers have been automatically registered with PharmEasy. Your account on Medlife with the registered number has been set up on PharmEasy. Open the PharmEasy App, enter your registered number and subsequent OTP to access your PharmEasy account. You can start placing orders on the PharmEasy app/ website using the personalised promotions/ offers auto-applied on the cart page.
You will have access to your order history on the Medlife App/ web platform until 31st Dec, 2021.
All uploaded prescriptions and saved addresses, dating back to a year, have been transferred to your new PharmEasy account.
All past lab reports will remain unchanged, and you can access these from the Medlife App/ web platform until 31st Dec, 2021.
Please log into the Medlife App/ web platform and transfer your wallet balance to your Bank Account. In order to avail your Wallet balance, you need to initiate a refund to your own bank account from the wallet option in the app (available on the left navigation bar). You can do so by entering your account details in the Wallet section on the Medlife App. Once a transfer is initiated, it can take between 2 to 7 business days. You can raise the same request even after we stop taking new orders. Alternatively, you can also call on 1860 1234 1234 or send an email to care@medlife.com for further assistance.
Your MedCash balance will not be carried forward to your PharmEasy account and has expired on May 23rd, 2021.
Products ordered from Medlife can be returned through the Medlife App/ web platform, subject to return policies and procedures in place at Medlife. Alternatively, you can also call on 1860 1234 1234 or send an email to care@medlife.com with complete details asking to return a product.
Amount refunded against products returned on Medlife will reflect on the Medlife App/ web. In order to avail your refunded balance, you need to initiate a refund to your own bank account from the wallet option on the app (available on the left navigation bar).
Medlife Gift Cardholders having an unredeemed balance in their Gift Cards may redeem the same on PharmEasy. However, all Gift Cards must be registered before redemption. To register the Gift Card, the holder needs to send a message from their registered mobile number to: GCACT<space>16DigitCardNumber<space>6DigitPin<space>Firstname<space>Lastname to 9160012146.
On successful registration and verification of the Gift Card, the unredeemed balance will be added by PharmEasy to the PharmEasy user account linked to such a verified registered mobile number within 72 hours from the time of registration. All other terms and conditions with respect to the Gift Cards will remain the same. Click here to read more about it.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
We are thrilled to welcome Medlife to the PharmEasy family! We can’t wait to innovate together and deliver better experiences for our consumers, delivery personnel, and retail partners across the country.
Medlife has catered to the country’s healthcare needs covering 465+ cities. This merger is sure to complement PharmEasy’s ever growing efforts in India’s healthcare space.
Since inception, PharmEasy has been focused on a single mission, ‘Simplifying Healthcare, Impacting Lives’. We believe that joining hands with Medlife will create an even stronger platform to accelerate this mission. We welcome all the Medlife users and partners to our family.
With this acquisition, Medlife users will automatically become PharmEasy users. We have tried our best to make this transition as smooth as possible. Rest assured, we are committed to giving you a world class experience with faster delivery, exclusive offers, and benefits on a wide range of healthcare products and services.
We are very excited about the beginning of this new chapter. This acquisition significantly strengthens our position in the healthcare industry, and further helps us in providing quality healthcare to more number of Indian households. Moving forward, we aim to be of even better service to the people.
PharmEasy has been working towards making affordable healthcare accessible to all since 2015. Needless to say, we have come a long way and with this merger, we only aim to reach greater heights.
Medlife will discontinue operations and will merge with PharmEasy, starting May 25th, 2021.
Medlife customers just need to login to the PharmEasy app to start using their Medlife account via the same mobile number. All their digitised prescriptions and saved addresses dating back to a year will be available on the PharmEasy app.
We are also looking forward to onboarding Medlife’s retail partners and continuing our journey with them with utmost sincerity. We assure that users’ and retailers’ experience won’t be compromised in any way, and will only get better going forward.
If you have any concerns or questions, we are all ears! Drop a mail at care@pharmeasy.in and we will respond to you at the earliest.
To read FAQs about previous orders/returns on Medlife and more, please click here: https://bit.ly/3fb5eXA
Download the PharmEasy app!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
