Health & Wellness Articles

Finger millet or Ragi comprises a vast array of key nutrients like vitamin C, vitamin E, B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats.

Following a deep sleep at night, the stomach and intestines display peak levels of metabolism in the morning. Hence, having ragi-based foods like ragi upma or ragi parathas for breakfast activates the digestive juices and ensures complete assimilation of nutrients found in ragi, which are absorbed into the bloodstream and transferred to vital organs in the body namely the heart, brain, lungs, liver and kidney.

Seasonal Adaptability

We can eat Ragi in all seasons. During summer, we can add some cooling agents like yoghurt or buttermilk. By adding this we can reduce the heat in ragi as well.

Health is not just the absence of symptoms. It's about understanding what your biomarkers are saying about your future. These biomarkers can reveal health risks before symptoms appear.

1. Cortisol Rhythm

Represents the body's internal clock and stress-response. A sharp morning peak indicates strong adrenal resilience, while a flat line suggests chronic stress and potential burnout.

2. CRP (C-Reactive Protein)

A marker of inflammation. CRP over 3 indicates body-wide inflammation and can be a quiet start of chronic disease if left unchecked.

3. Telomeres

Provide a direct window into cellular aging. Short telomeres mean cells are aging faster than calendar age. Longitudinal studies show optimal levels correlate with lower disease risk after 60.

1. Daily 30-Minute Brisk Walk

• Improves cardiovascular health
• Elevates energy levels
• Increases oxygen flow
• Stimulates endorphin release

2. Power Walking Sessions

• 5-minute warm-up
• 20-30 minutes of brisk walking
• Uses deliberate arm swings and longer strides
• Raises heart rate and increases calorie burn

3. Incline or Hill Walking

Naturally increases workout intensity and promotes cardiovascular and muscular engagement.

4. Mindful Walking Breaks

• 10+ minute walks
• Focus on breathing and foot awareness
• Reduces stress and refreshes mental energy

Practical Tips

• Wear supportive shoes
• Walk outdoors when possible
• Schedule walks consistently
• Combine walking with light strength exercises

Feeling the shift in your body after 30? You're not alone. Here's how supplements can help:

1. Support Muscle Mass and Metabolism

Women begin to lose skeletal muscle around age 30, with declines of 3-5% per decade. Supplements like protein and creatine help maintain and build muscle mass, which supports metabolism, strength, and overall physical function.

2. Maintain Bone Health

Bone density peaks in the late 20s and 30s, so adequate intake of calcium and vitamin D is crucial to preserve bone strength and reduce future osteoporosis risk.

3. Balance Hormonal Changes and Reduce Inflammation

Perimenopause often starts in the late 30s to early 40s, causing estrogen decline that increases systemic inflammation and affects mood, sleep, and cognition. Supplements such as creatine and vitamin C can help reduce inflammation, support brain health, and stabilize mood.

4. Address Nutrient Gaps Common in Women 30-40

Many women in their 30s do not meet recommended intakes for essential vitamins like vitamin D, calcium, vitamin C, and folate, which are important for immune function, skin health, and preventing deficiencies.

5. Support Overall Wellness and Active Lifestyles

Supplements tailored for women 30-40 can help sustain energy, delay fatigue, and support body composition and mental health, especially for active women balancing work, family, and fitness.

It's a serious name for the strain placed on our eyes from staring at bright screens all day. Over time, people tend to notice dry eyes, vision problems, and sometimes even headaches and anxiety. We can avoid it by following some simple eye exercises on an everyday basis.

Exercise No. 1 - The Eye Roll Exercise

This is an exercise for eye strain relief: Sit up straight and, while keeping your head still, look to your right. Then slowly roll your eyes up to the ceiling and down to the left. Finish by rolling your eyes down to the floor.

Do this in a clockwise motion for 10 repetitions, and then anti-clockwise for 10.