Category: healthcare

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Essential Lifestyle Changes for Women After 30: A Guide to Healthy Living

Turning 30 marks a significant phase in life where health and wellness take centre stage. Prioritizing sustainable habits can boost energy, enhance longevity, and build resilience against age-related concerns. As they say how you live in your 30s will decide how you will in your 60s¸it is vital we make changes beforehand to lead a peaceful healthy life thereafter. Here are some essential lifestyle changes that women should embrace for a healthier and more fulfilling life.


1. Nourish Your Body with Smart Nutrition


Gone are the days of reckless eating. Focus on nutrient-dense foods that support hormone balance and overall well-being. Consider incorporating:
Protein-rich meals for muscle maintenance and metabolic health
Healthy fats like avocado, nuts, and seeds to support brain function
Calcium & vitamin D for bone strength
Antioxidants from fruits and vegetables to fight aging
Avoid excessive sugar and processed foods, and drink plenty of water to maintain hydration and skin health. Including millets can be a game-changer.


2. Prioritize Strength Training & Mobility


Cardio alone isn’t enough—strength training plays a crucial role in maintaining bone density and muscle mass, both of which decline with age. Incorporate:
Resistance exercises to prevent osteoporosis
Yoga & stretching for flexibility and stress relief
Walking & active movement throughout the day
Consistency is key—your future self will thank you! All these will lay a solid foundation for mobility and stamina post 50s and 60s.


3. Take Charge of Hormonal Health


Hormonal fluctuations become more noticeable in your 30s, affecting metabolism, mood, and skin. Support your thyroid, reproductive, and adrenal health by:
Managing stress through meditation or mindfulness
Eating hormone-balancing foods like flaxseeds, greens, and omega-3s
Avoiding excessive caffeine and alcohol
Tracking menstrual health and consulting a doctor if needed. Taking good care now will ease stress during menopause.


4. Upgrade Your Sleep Routine


Poor sleep accelerates aging and weakens immunity. Optimize your sleep hygiene by:
Maintaining a consistent bedtime
Reducing screen exposure before sleep
Investing in comfortable bedding
Practicing relaxation techniques like deep breathing.


5. Invest in Mental & Emotional Wellness


A healthy body thrives when the mind is at peace. Prioritize emotional self-care by:
Practicing gratitude and journaling
Building strong social connections
Seeking therapy or counselling if needed. It is always good to let out rather than piling up emotional baggage.
Setting boundaries for personal well-being. This is indeed a very difficult step to take but definitely if peace over everything, this must be done.


6. Focus on Preventive Health Care


Regular check-ups are non-negotiable. Stay proactive with:
Annual health screenings for breast, thyroid, and heart health
Dental and vision care
Skin health assessments for early signs of aging or concerns
Taking charge of your health before issues arise is the smartest move.


7. Redefine Self-Care Beyond Trends


Self-care isn’t just about face masks—it’s about personal growth, inner peace, and holistic well-being. Prioritize activities that nourish your mind, body, and soul, whether it’s reading, traveling, or simply spending time in nature.


Also in the midst of all this, don’t forget to spend time with the people around you. It’s just one life so let’s live with no regrets.


Conclusion


Your 30s are a time to embrace change, evolve, and prioritize well-being. By making these sustainable lifestyle adjustments, you can build a strong foundation for lifelong health and happiness. The key is consistency, self-awareness, and balance—your journey toward wellness begins with small steps.

This blog post is part of ‘Blogaberry Dazzle’
hosted by Cindy D’Silva and Noor Anand Chawla
in collaboration with Mister Tikku.

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Essential Supplements and Medical Tests for Women in Their 30s

Entering your 30s is a transformative 

phase—your body undergoes subtle yet

 significant changes in metabolism, hormone balance, and overall health. Prioritizing nutrition and regular health check-ups can help maintain vitality and prevent deficiencies. Here’s a guide to essential supplements, medical tests, and natural sources to support a healthy life.


Essential Supplements for Women in Their 30s


Vitamin B Complex (B9 & B12) – Supports energy production, brain function, and hormone balance.


Natural Sources: Leafy greens, eggs, dairy, lentils, and fortified cereals.


Iron – Prevents anemia, especially for women with heavy menstrual cycles.


Natural Sources: Spinach, red meat, lentils, quinoa, and pumpkin seeds.


Vitamin D – Strengthens bones and supports immune function.
Natural Sources: Sunlight exposure, fatty fish, mushrooms, and fortified dairy.


Omega-3 Fatty Acids – Reduces inflammation, supports heart health, and improves cognitive function.
Natural Sources: Flaxseeds, walnuts, chia seeds, and salmon.


Calcium – Essential for bone density and muscle function.
Natural Sources: Dairy products, almonds, tofu, and leafy greens.


Magnesium – Helps with muscle relaxation, sleep quality, and stress management.
Natural Sources: Nuts, seeds, whole grains, and dark chocolate.


Probiotics – Supports gut health and digestion.
Natural Sources: Yogurt, kimchi, sauerkraut, and kefir.


Prenatal Vitamins (Even If Not Pregnant) – Supports reproductive health and overall well-being.
Natural Sources: A balanced diet rich in whole foods.


Medical Tests Women Should 

Take in Their 30s


Complete Blood Count (CBC) – Detects 

anemia and infections.


Blood Pressure Test – Monitors heart health.


Blood Sugar Test – Screens for diabetes.


Lipid Profile – Assesses cholesterol levels.


Thyroid Function Test – Identifies hypothyroidism, which can cause fatigue and weight gain.


Pap Smear & HPV Test – Screens for cervical cancer.


Mammogram – Detects early signs of breast cancer.


Fertility & Pre-Pregnancy Evaluation – Assesses ovarian reserves and reproductive health.


Women in their 30s should focus on a 

nutrient-rich diet, regular health screenings, and lifestyle adjustments to maintain optimal well-being. While supplements can help bridge nutritional gaps, natural food sources should always be prioritised. Regular medical tests ensure early detection of potential health 

concerns, allowing for timely intervention.


Taking charge of your health today will pave 

the way for a stronger, healthier future!

This blog post is part of ‘Blogaberry Dazzle’
hosted by Cindy D’Silva and Noor Anand Chawla
in collaboration with Mister Tikku.

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5 mother tested tips to get your child to drink milk #63PercentMoreProtein

Source : pexel

A healthy mind and a healthy body are all that we need for our kids. A well-balanced diet ensures that the child gets all the necessary nutrients to attain proper growth as per their age.


Milk is one of the most important foods that kids need in their early ages but making them drink milk is a herculean task. Kids tend to resort to all sorts of tantrums rather than simply drinking milk.


We’ve seen in television commercials where the kid pours the milk from his glass into the cat’s bowl in the absence of his mother. All this denotes that kids have an aversion to drinking milk which is very essential for their age-appropriate growth.


Why is milk necessary for kids?


BUILDS STRONG BONES AND TEETH


Calcium, the superhero nutrient found in milk, plays a pivotal role in bone formation. Bones grow rapidly in childhood and adolescence; calcium ensures that they become sturdy and resilient.


Vitamin D which is also present in milk ensures that calcium absorption is taking place. This dynamic duo is essential for healthy bones and teeth.


POWERHOUSE OF PROTEIN


Amino acids are building blocks essential for growth, muscle repair, and overall health. Milk as a complete protein source has all essential amino acids.
Growing kids need protein to fuel their active lives, support tissue growth, and build a good immune system.


BRAIN BOOSTERS


Vitamin B2 and B12 in milk contribute to the normal functioning of the nervous system. They help in energy production and keep the nervous system running.


IMMUNE SYSTEM


Vitamin A in milk powers the immune system helping kids defend against infections and diseases.

NUTRITION DRINK


Milk has a combination of carbohydrates, fats, and proteins offering energy throughout the day. These macronutrients help recharge their batteries after a good play session.

Why is protein important for kids?


Protein is very much essential for children’s growth and crucial for their development.


TISSUE BUILDING BLOCKS:


Protein serves as raw materials for building tissues like skin, hair, and bones.


IMMUNE SYSTEM


Protein is a key component of antibodies which help in fighting against diseases. A good immune system relies on protein intake.
MUSCLE FUNCTION AND MOVEMENT
Muscles are made up of protein. No matter whether the child is running or standing, muscle is needed to move limbs.


HORMONE REGULATION


Protein plays an important role in hormone production and regulation. These are the chemical messengers of the body.
A well-balanced diet with protein-rich sources ensures a child’s optimal growth and well-being.


Milk is one of the rich sources of protein that can contribute to your kid’s daily protein needs. But do not worry if your child resists drinking milk. Here are some ways that can help them drink milk.

Source:pexel

FUN CUPS AND COLORFUL MUGS


Kids love bright and playful things. Offer milk in fun, colorful mugs, and cups. Visual appearance can make a difference and they will be excited to drink milk.


ADD FLAVOUR


You can add Complan which comes in 3 flavours to your child’s milk. Complan with 34 vital nutrients including 100% milk protein has 63% more protein than any other nutrition drink, supports 2x faster growth, and supports memory and concentration.
I am sure the different flavours will help you convince your child to look forward to their morning cup of milk!

WARM MILK MAGIC

Source:pexel


Some kids love to drink milk when it’s warm. So gently warm it and offer it in their favorite cup. The warmth sure does some magic for kids.


SMOOTHIES TO THE RESCUE


Blend milk with fruits like bananas, apples, and berries to create smoothies. Kids love to drink these fruity concoctions.
Milk isn’t just a beverage but a nutritional powerhouse. Encourage kids to embrace their daily dosage of milk. Remember, healthy habits start early and milk is a delicious way to set the child’s path on a life-long journey of good health. Cheers to strong bones, bright smiles, and happy tummies.

Disclaimer: The views expressed in the blog content are independent and unbiased views of solely the blogger. This is a part of the public awareness initiative supported by Complan.

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How to reduce body heat ?

The ability of the body to generate and release heat can be measured by body temperature. As such 98.4° is the normal temperature. But for adults it can go upto 99°.

The autonomous nervous system keep the body within , two to three degree to normal temperature. But when it rises above we are under heat stress.

There are a number of factors that contribute could be the food, the surroundings. Let’s take a look at the causes

Factors contributing to heat stress

Extreme weather

When you are exposed to extreme hot and humid weather, body heat rises. This could be prolonged exposure to sunlight or even physical exertion.

Tight clothing

When you wear tight fitted clothes, it traps moisture. Synthetic fibres when fitted tight make it difficult for skin to breathe.

Food consumption

Eating oily and fried foods which have more spice or foods rich in high protein contribute to heat stress.

Intense physical exertion

Active muscle and related blood circulation when working out can produce more heat.

Dehydration

Dehydration can prohibit the body’s ability to sweat which can lead to heat stress.

Medical conditions

Medical conditions like arthritis, leukaemia, hypothyroidism which makes body produce more thyroid could be some of the contributing factors.

Inflammatory illness

Having an inflammatory illness might spike up temperature indicating there is a problem within your body can cause fever.

How to reduce body heat

We know that the best way is to stay hydrated by drinking enough water to cool the body now. Let’s also take a look at the other ways to keep body cool.

Tender coconut water

Tender coconut water consumption is great to keep hydrated. The vitamins, minerals and electrolytes help in replenishing lost energy and help to rehydrate.

Peppermint tea

Due to high levels of menthol peppers tea helps to reduce body heat and provide cooling effect. Can be hd hot or cold. Consuming it hot will make body much hotter and sweat a lot and make body cool.

Cold foot soak

Dipping legs into cold water tub will help instantly reduce heat. Make sure the chillness iss tolerable. Also for an added cooling effect add few drops of peppermint oil.

Foods rich in water content

Watermelon,, strawberries and citrus fruits are rich in water content and help reduce body heat instantly. Cucumbers and cauliflowers can also be consumed with salads along with yoghurt dressing.

Appropriate dressing

Using loose fitted light colored clothing in breathable fabric help in less heat absorption. Always wear a hat and Sunscreen when you step out. Also don’t forget to take umbrella.

Aloe vera

This magic plant can help in cooling your body. Applying the gel helps to cool down and provide soothing effect. Consuming pure aloe vera gel with water or aloe vera juice also helps cool down.

Buttermilk

This wonder drink is everyone’s favourite during Summers. The probiotics and vitamins helps in restoring energy in body.

Fenugreek

Consuming overnight soaked Fenugreek seeds can hel lower body heat. You can also consume it in the form of Fenugreek tea.

These remedies can help you in lowering body heat. If the body still has heat stress even after these remedies consult a doctor. Do take it seriously as it can lead to heat stroke.

This blog post is part of the blog challenge ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla.’

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Here’s what my doctor told me about flu vaccines

Parenting always comes with a major responsibility of keeping children safe. As a parent we are not only responsible for bringing them up as good human beings but also responsible for raising a healthy child. This cannot be seen as duty, rather it comes out of parental love and impulse to keep the kids safe from physical harm and diseases.

In the growing years, it is necessary to keep an eye on the child’s growth. Also important is strong immunity. That’s why doctors ask about any kind of symptoms and other health conditions during regular visits.

Immunity in children is another area of concern. Children easily contract infections from elders and can pass on the infection to senior citizens. Since we are already battling a pandemic for which we have the vaccination drive ongoing, here’s what my doctor told me about flu vaccines.

Influenza can lead to dangerous complications and children in the age group of 6 months to 8 years are especially vulnerable. The elderly too are at a risk. Keeping them all safe is a priority and the best way to be protected is to get the flu shot.

The flu has symptoms similar to common cold. Battling flu along with covid-19 is a disastrous situation, which is why the doctors, on flu vaccines in India stress that the flu shot should be taken during the monsoons as India falls in the SH region.

When the pandemic hit us, it took some time before a vaccine was available. However, that is not the case with flu since we already have the vaccine handy. It is just that people need to be made aware of the importance of administering the shots, as well as educated about the right vaccine and the time when they should take it. The flu shot is crucial for 360° protection.

Best time to get your flu shot

The WHO has recommended that the Southern Hemisphere (SH) vaccine is the ideal vaccine for India. Influenza vaccination is most effective when local circulating viruses are well-matched with vaccine antigens for SH. Since the peak season of flu in the larger part of the country starts between mid-summer to monsoons, now is the right time to vaccinate against flu for effective protection.

Flu vaccine should be taken annually. However, getting vaccinated early for subsequent seasons is likely to be associated with reduced protection against flu infection later in the flu season, particularly among older adults says CDC. Protection fades over time, so not getting vaccinated with the vaccine containing the right seasonal strains may leave one more vulnerable. Vaccination can be done throughout the SH flu season, into September or later.

We did see a lot of pediatric cases during the second wave of covid-19, so it is much needed for us as parents to keep ourselves updated on the vaccine schedules for the kids. For diseases like influenza, it is very much a necessity that the entire family is vaccinated. The responsibility lies with us parents to make all the members of the family aware of the consequences and therefore as a proactive measure it is a must to take the flu shot.

Do remember if the adults in the family have recently taken the covid vaccine, there can be a gap of 14 days before they take the flu shot.

Though maintaining good hygiene is a great way to keep away from flu, getting vaccinated gives you an upper hand to prevent getting infected.

CDC recommends getting the flu vaccine, which will help in reducing the additional burden to the healthcare services who strive to keep our population safe.

AS per CDC, below are the benefits of the flu vaccine:

  • Flu vaccination helps you to keep away from becoming sick due to flu.
  • Flu-associated hospitalization is greatly reduced for kids and adults when the flu vaccine is administered.
  • The flu vaccination could be an important preventive tool for adults with chronic illnesses.
  • Women during and after pregnancy are protected if the flu vaccine is taken.
  • Reduction in severity of illnesses is proved by various studies wherein people who got infected in spite of taking the flu vaccine.
  • When you get vaccinated you are not only protecting yourself but also people around you.

Let us not skip or postpone vaccinations just because we are all grounded in our homes. Talk to your doctor, get the flu shot and stay healthy!

We must #PreventWhatCanBePrevented because flu is preventable with vaccination.

References

https://www.cdc.gov/flu/prevent/vaccine-benefits.htm
https://www.who.int/news-room/spotlight/influenza-are-we-ready/5-myths-about-the-flu-vaccine
https://www.hindustantimes.com/brand-stories/three-steps-to-fight-flu-this-monsoon-101631877277522.html
https://www.hindustantimes.com/brand-stories/have-you-got-your-flu-shot-find-out-the-right-time-for-india-101632831201860.html
https://www.hindustantimes.com/brand-post/how-to-safeguard-your-family-from-seasonal-infections-in-the-pandemic-101626856896522.html

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A2Z of common diseases & their homeopathic treatment – Book review

Blurb

This ebook is a collection of 26 chapters (in alphabetic format) about all common diseases. As “A” to acidity to “Z”, “Zika virus infection,” each chapter has a proper detail information about all common diseases. Each chapter contain causes, symptoms, diagnosis, prevention, and homeopathic treatment of common diseases. I am hoping this e-book will give an insight about common diseases and also help in understanding the efficacy of homeopathic medicines in treating routine and day to day ailments. You can also use this as a handy guide to understand the causes, symptoms, prevention, and homeopathic treatment of routine illnesses. 

My review

Homeopathy is based on the belief that the body can cure itself. Founded in the 1700s in Germany it is one of the widely sought alternative medicinal approach.
What actually brings on symptoms in a healthy person, in a very minute proportion can help in treating an illness that has similar symptoms. So it is more like triggering the body’s natural defenses.



By adding water these ingredients become weakened. The mixture is then shaken known as potentization. This is the step that transfers the essence of healing. Homeopaths firmly believe that lower the dose , the more powerful the medicine becomes. Sugar pellets, liquid drops, cream and gel are forms in which homeopathic medicine is available.



Homeopaths do ask a lot of questions about mental, emotional and physical health. A remedy that best matches all the symptoms is prescribed and the treatment is tailor made.



I was used to taking allopathic medicine until I got married. Be it cold, fever or an allergy I always resorted to taking a pill that was prescribed. No side effects but it did help me heal. But I also came to know of a couple of adverse effects that allopathic medicines gave in when treated for something different that had no relevance to the side effects being experienced. I was shaken, but continued to take them when I fell ill.



My in-laws have been taking homeopathic medicines for over ten years. And I was suggested to get an appointment. I have bad allergies which God knows what triggers them and couldn’t be cured with the medicines I’ve been taking. I met the Doctor, who I’d now say definitely knows about my body like the back of her hand now. Something that I totally resisted to switch, but I wouldn’t say I was forced to but I think it was destiny that gave me the push and trust me homeopathy worked wonders that I now recommend it and my doctor when people come up to me for suggestions.



The tailor made treatment and understanding the emotional and mental health definitely made me trust this way of medicinal approach which I’d say has to be the first step when you encounter a condition or a disease. Trust in the medicine and the doctor who treats you helps you heal faster.



Surbhi’s book lists out the diseases alphabetically,giving you an insight of what the disease is and the homeopathic treatment corresponding to it. The book also dives deep to make you understand the efficacy of homeopathy in treating the illnesses.



Understanding the disease by proper diagnosis of the symptom, triggers, prevention and treatment is the first and foremost step that will lead you to healing. Surbhi breaks it down to a very basic level that the book can serve as a first hand guide to the common illnesses.



I really liked that the author Surbhi, chose to include lifestyle factors that could cause the issue, the home-care treatments and homeopathic treatments as different sections under each chapter for a much clearer understanding.



The author also clearly lists down the preventive measures that can be taken, the danger signs to look for and the complications that each of the common disease could lead to. Homeopathic treatment and combinations are detailed with the dosage information that show the amount of research and effort spent by the author to give us a guide that makes it trustworthy and provide the value of knowledge.



Some of the diseases covered in the book include those which include the younger and older age group so makes the book a perfect handbook for medical references in each family. Though the book does not encourage self-medication, it is always good to understand your body and the way it reacts to decipher a condition.

Author BIO

Dr. Surbhi Prapanna is a homeopathic therapist by profession and a writer and blogger by passion. She has more than 5 years of professional writing experience and her work has been published on various prestigious online platforms like Momspresso.com, kidstoppress.com, cureJoy.com and shivanaspirit.com.
Health, parenting and creative activities for kids (art, crafts, DIYs etc…) are her niche. And she shares her areas of expertise and parenting experience on her blog Surbhiprapanna.com. She has won so many awards for her academic and professional excellence, but winning the “Best parent award” is the most precious and satisfying experience of her life.

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Backaches and chiropractic

Back pain

People with a desk job , IT professionals and couch potatoes usually face frequent backaches. I missed to add people who travel for longer distances. They count in as well.

It all starts with incorrect posture combined with prolonged pressure on your spine especially the tail bone. I’ve also heard from a lot of women about the persistent backaches post caesarian section delivery. I cannot comment on that since I didn’t undergo nor did I came to know of anyone close to me undergoing it. Maybe I will take time to know more about it and make a separate post.

Getting back to the backaches, some happen periodically and some only when the spine is over stressed. A general advice would be to make sure you sit in an erect posture and take breaks at regular intervals so that the spine is not overpressured.

Calcium intake on a daily basis also helps in the longer run. I don’t just mean drinking up gallons of milk so that your calcium levels are high. Make sure to include foods that are rich in calcium, not just the regular milk for calcium.

Adamant creeper which I heard recently or which is probably unknown to many is a great source of calcium especially very good for women to strengthen your pelvic area.

Calcium depletion leading to osteoporosis is altogether a different topic that needs discussion separately.

I recently came across the term ‘chiropractic‘ and the person who practices ‘a chiropractor‘. I’d thought why not share it with you all here so that many would be made aware of such medical treatment that is going to help you with backaches or spinal issues.

Chiropractic and chiropractors

Chiropractic is categorised as Complementary and Alternative Medicine ( CAM) . Mechanical disorders of the musculoskeletal system with specific focus on the spine can be diagnosed and treated with chiropractic.

Another interesting fact is that a lot of general health issues crop up when there is a disorder in the musculoskeletal system through the nerves. The therapy mainly involves manual manipulation of the spine. Shocking isn’t it? Yes when I actually saw a video of an ongoing therapy I was wondering how would it actually feel to someone actually moving your spine with force.

It is also called as bone setting as it actually involves correction of the discs. Some chiropractors also claim that chiropractic could cure irritable bowel syndrome and asthma.

Vertebral subluxations or simply termed vertebral joint misalignment seemed to interfere with the body’s function and it’s capability to heal itself with an inborn ability.

Chiropractors use x-ray radiography to examine the bone structure. But the subluxation or the misalignment is mostly unseen this is because it’s not something structural that can be captured on x-ray rather something functional that shows up as a limp or a headache.

When it comes to treatment it usually involves one or a couple more manual adjustments on the joints which have the misalignment. The chiropractic manipulates and uses a controlled sudden force on the joints. The goal is to include prevention of injury and restoration of the specific function in addition to treatment of back pain relieving.

Post the treatment a good nutritional diet and an exercise regime goes hand in hand for the continued benefit. This is best suited to treat acute back pain which are the ones that happen due to furniture movement or lifting and tackling an attack. The pain arise due to the sudden injury in any of the above cases.

It’s a strict no-no for people who suffer from osteoporosis, inflammatory arthritis and compression in spinal cord.

Following the treatment people generally give feedback about their ease of mobility, improved pain relief and great sense of general well-being.

Spinal checkups need to be done regularly to make sure future health issues can be avoided in prior.

Conditions that can be treated

  • Slipped disc
  • Low back pain
  • Frozen shoulders
  • Elbow pain
  • Knee pain
  • Carpal tunnel syndrome
  • Neck pain
  • Mid back pain
  • Sciatica
  • Numbness
  • Tingling sensation
  • Ankle pain

Chiropractic is hence not a conventional medical treatment but could be combined with conventional medical treatment at times to help relieve certain conditions.

India is slowly picking up on establishing many authorised centers for chiropractic so make sure of you are opting for the treatment you get it done after thorough understanding and enquiry on the facility and the chiropractor.

So maintaining a good posture is all that is needed to save yourself from this chronic condition and treatment to get it relieved.

How to improve posture

  • Don’t slouch. Not on the sofa and the work desk.
  • No soft mattresses. Use something that is firm and keeps your spine stiff.
  • No high heels often and save it for the big night.
  • Beware of text neck. Never heard of the term? Don’t tilt your head to look down at your phone . Just lift it up and move the eyes and not the head.
  • Make sure you exercise and keep your abs toned. A packed up belly is definitely going to put pressure on your spine.
  • Frequently check for spinal issues. If you seem to be doubtful get it checked by the physician right away.

This blog post is part of the blog challenge ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla, and generously SPONSORED BY Bugshield Clothing – Enjoy Outdoors More!