Are you consuming boiled vegetables, if not then it`s high time you start consuming them!! Vegetables that are cooked by boiling under water are boiled vegetables. By this, the vegetables would become softer and tender. The advantages of boiled vegetables are they are superb for our health as they retain nutritional value and they are easier to digest and absorb etc. Those with a sensitive digestive system can eat boiled vegetables as these vegetables are gentler on the digestive system. In addition to these, boiled vegetables would also support hydration as they would retain water from cooking. Consuming boiled vegetables would provide us these health benefits Easier digestion: It must be noted that boiling softens the fibres present in the vegetables. Persons with digestive issues like acidity, bloating etc could eat boiled vegetables well. It is believed that cooking would lower the strain on the gut and there would be smoother nutrients absorption. Helps in weight management: It is worthy to note that boiling is a fat free cooking method. By eating boiled vegetables, calorie intake would be low and help in weight loss. It is also possible to manage our cholesterol levels by eating boiled vegetables. Improves nutrients absorption: Fact is when vegetables are boiled then nutrients like beta carotene in carrots and lycopene in tomatoes become more bioavailable. Hydrating & soothing; It must be taken into account that boiled vegetables would retain water and by this they become naturally hydrated and easy on the stomach. Detoxifying effect: Pesticides, dirt and bacteria present on the surface would get eliminated. During the boiling process, some toxins are neutralised. Good for heart health: Our cardiovascular health would get boosted when we eat boiled vegetables that are low in sodium and saturated fats etc. By boiling leafy green vegetables like spinach and cruciferous vegetables like broccoli etc, our cholesterol levels could be managed. Preseserves antioxidants: It must be noted that vegetables like carrot, beet and spinach retain antioxidants after boiling them. The superb piece of information is that these antioxidants would fight oxidative stress and prevent chronic diseases in us. Improves metabolism: When we regularly consume boiled vegetables like spinach, beans, broccoli etc we could get vitamin B, magnesium, iron etc that are essential for active metabolism. Improves skin health: By boiling method, more nutrients are kept in food. Truth is that these nutrients are essential for our body to work well. Our skin would be healthy, glowing etc. Prevents kidney stones formation: It is known that oxalates can cause kidney stones in us. Intake of boiled vegetables would help us to avoid kidney stones. It is believed that boiling spinach would lower the oxalate content significantly.

How many of us are aware of the fact that not eating food for 3 continuous days could strain metabolism, result in nutritional deficiencies, mental/physical fatigue etc? Yes. It is true that not eating for 3 days can affect both our bodies as well as our overall health.  It is noteworthy that there are some persons who do not eat for many days continuously under medical supervision for achieving certain specific health based goals. Point is that initially our body would use the stored glycogen from carbohydrates for energy. Later on, muscle tissue would be broken down for fuel leading to muscle loss and body weakness etc. There are certain symptoms we could get if we do not eat for 3 continuous days like dizziness, fatigue and other health complications like seizures etc. These symptoms could occur due to low blood sugar levels.  If we don`t eat food for 3 days, these will happen Body shifting to ketosis: Ketosis occurs when our body uses up stored glucose or glycogen and starts to break down fat into ketones for energy. Though this metabolic switch would keep brain and muscles functioning but it might come with brain fog, fatigue etc also. Drop in the blood sugar levels: There would be a drop in the blood sugar levels if we don`t consume food for 3 continuous days. Symptoms like weakness, dizziness etc could occur. Truth is that those who are diabetic could experience more severe consequences. Feeling weak and fatigued etc: By slowing down the metabolic process, the body conserves energy. By this, we could have low energy levels, muscle weakness, tiredness etc. Our physical stamina or strength would decline as glycogen gets depleted. We would find it difficult to perform eve our daily tasks etc Mood and mental focus get affected: The steady supply of glucose would make the brain thrive or prosper is known. Bitter fact is that prolonged starvation or not eating food, we could have poor memory, poor mood and poor focus etc. By not hydrating well, we might also feel irritated, lightheaded etc. Muscle loss etc: There might be muscle loss in us if we do fasting for prolonged duration without consuming proteins. Body might break down some muscle protein for essential amino acids and this happens when fat turns out to be the major energy source. More chances of dehydration: Food has water in it and by not eating food for 3 days continuously we might be missing out on water present in the food. Dehydration happens if we don`t drink enough quantities of fluids or water. Truth is that dehydration could lead to issues like headaches, reduced kidney function, worsening of fatigue and BP increase etc. Electrolyte imbalance can occur: If fluids are not supplemented by electrolytes, then sodium, potassium levels could come down due to fasting. By this, we could get muscle cramps, irregular heartbeats, confusion etc. Slowing down of digestive system: The absence of food intake for 3 continuous days can lead to reduced activity of the GI tract. This could lead to reduced bowel movements and issues like constipation, bloating etc. Weakening of immune response: Our immune system could become weak due to prolonged fasting. Our body`s ability to fight infections and diseases would decrease if we do not eat foods rich in vitamins and minerals etc.

Are you feeling overwhelmed while doing your daily tasks? Is your productivity getting affected? The answer could be due to the brain fog issue.  By brain fog, we mean a state of confusion, disorganisation and lack of mental clarity etc. There are many factors that can lead to brain fog in us such as stress, lack of sleep, nutritional deficiencies etc. It is really shocking to mention here that across India there are more people with brain fog issues now. This can be due to lifestyle issues, environmental poisons and residual impacts of Covid-19 pandemic also. Various important reasons for getting brain fog are Excess screen usage: Many these days are getting mental fatigue because of the excessive usage of screens or also known as digital overload. It is true that over dependence on screens has resulted in the brain becoming slow and due to this, people are finding it difficult to concentrate. This is prevalent especially among the youths. Post Covid neurological effects: Truth is that many survivors of Covid 10 have developed long term cognitive symptoms or brain fog. The symptoms associated are impaired memory, absence of concentration and mental fatigue etc. It has been found that around 25% of recovered patients have these neurological effects. Mental health stress due to chronic stress: These days, persons get affected by 3 types of stress namely work pressure, academic pressure and social pressure. Bitter fact is that the thinking ability of the person would get affected because of stress. It must be taken into note that lack of sleep would worsen the symptoms. Deficiency due to nutrients: Our brain would not get the required amounts of nutrients if we eat processed foods or irregular meal timings etc. There are chances of mental fog and cognitive loss if we lack nutrients like vitamin B12 and omega 3 fatty acids etc. Sleep disturbances: It is worthy to note that disturbed or poor sleep would prevent the brain from effectively stabilising memories. There are more chances of brain fog if we get exposed to screens before bed or sleeping on an irregular schedule etc. Brain fog treatment: It is possible to treat brain fog by limiting the exposure to screens. By sleeping well for more than 6 hours every night, By consuming balanced foods like antioxidants, fat etc. Brain fog can be managed by exercising regularly and by doing meditation or yoga or breathing exercises etc. What to consume for brain fog issue? Intake of vitamin D foods (fatty fishes, mushrooms, egg yolk etc) would boost our mood, symptoms of anxiety and depression etc. This would help in brain fog management. Intake of omega 3 fatty acids foods like nuts and seeds, salmon fish etc would boost depressive symptoms, boosts mood. Foods like seeds, beans etc have magnesium in them and consuming these foods would improve stress based cognitive impairment and brain fog etc. Foods having vitamin C like broccoli, strawberries etc would boost mood and improve brain fog issue. 

For many years now, sabja or basil seeds have been used in Ayurvedic and in Chinese medicine. These small seeds are rich in many nutrients such as fibres, fats, proteins, carbohydrates plus minerals like zinc, iron, potassium, magnesium, Vitamins like A,C and E etc. Various health benefits of intake of sabja seeds are Good for weight loss: Those who are trying to lose their excess weights must try sabja seeds. The presence of fibres plus omega 3 fatty acids in the sabja seeds would make us feel full for a longer duration. By this, we would avoid eating unnecessarily. This would help us to lose weight. Regulates blood pressure: It is noteworthy that the presence of potassium in sabja seeds would help in managing blood pressure or BP by dilating our blood vessels. Those with hypertension must consume sabja seeds without fail. Controls blood sugar levels: Keeping blood sugar levels in control is essential to avoid serious health complications later on.  Intake of basil seeds would be superb in this aspect. Those with type2 diabetes must consume these seeds without fail for the sake of their health. The presence of dietary fibres in these seeds helps in managing blood sugar levels. Boosts immunity: It is worthy to note that intake of sabja seeds boosts our immunity. This is due to the presence of immunity boosting omega 3 fatty acids plus others like orietin, vicenin etc in these seeds. Fights stress: For our health to be good, we must not have stress or must have reduced stress etc. For this, intake of sabja seeds would be good. The reason is the presence of antioxidants in these seeds would release tension and stress present in us. Please take care. Prevents constipation etc: The presence of dietary fibres in these seeds would help us to get regular bowel movements. As a result, we would be able to avoid constipation issues. Boosts dental health: We could avoid getting dental cavities, plaques, bad breath and mouth ulcers etc if we consume basil seeds. The antimicrobial properties of these seeds play a huge role here. Natural body cooler: Especially in the hot summer season, consuming sabja seeds would make our body cool down. It is believed that there are certain compounds in these seeds that would lower stomach heat. Boosts bone density: Our bone density would get boosted by consuming sabja seeds. Our bone health would be good by intake of sabja seeds rich in calcium, iron and copper etc. Good bone health would help us to have good overall health. Lowered cholesterol levels: For our heart health to be good, our cholesterol levels must be low. It is believed that by consuming basil seeds having dietary fibres our cholesterol levels would get reduced. This would lower the chances of atherosclerosis and plaque build up etc in the arteries and blood vessels etc. This would boost our heart health. Eight percent drop in cholesterol levels have been recorded by the intake of 30gms of basil seeds for a month.

These days, the number of people suffering from high uric acid levels has increased. What is uric acid? When our body breaks down purines that are present in certain foods like lentils, spinach etc, natural waste product uric acid is formed. Moreover, uric acid is also produced naturally by our kidneys. In normal persons, uric acid gets dissolved in the blood and passes through the kidneys. The uric acid would get eliminated in the urine. In certain persons, their bodies would have excess of uric acid and their kidneys won`t be able to eliminate uric acid. This could result in a condition termed hyperuricemia. This can further lead to gout or a kind of arthritis or kidney stones etc. Persons who have high uric acid levels in them must avoid these foods compulsorily. Avoid organ meats intake: It is noteworthy that organ meats have high amounts of purines in them. Consuming organ meats would increase the uric acid levels. Avoid full fat dairy foods intake: Full fat dairy foods such as paneer and milk contain saturated fats. By this, the kidneys would become less capable of eliminating uric acid. For the purpose of fulfilling protein and calcium requirements, it is necessary to opt for low fat or fat free dairy products to manage uric acid levels. Avoid sea foods intake: Those persons with high levels of uric acid in them must refrain from eating sea foods containing purines. There are chances of uric acid accumulation if sea foods are consumed frequently. It is okay to consume seafood in moderate amounts to avoid an increase in uric acid levels. Avoid sugary drinks intake: The production of uric acid could increase by consuming beverages with high amounts of added sugars. Uric acid could increase due to fructose intake. It is better to drink water or unsweetened drinks etc for managing uric acid. Avoid alcohol intake: Our body`s ability to eliminate uric acid would get disrupted by intake of alcohol. Therefore, we must totally avoid intake of alcohol to avoid an increase in the uric acid levels. Refined carbohydrates intake: When we eat foods like white bread, pasta etc having low fibre content, our blood sugar levels spike quickly. It must be taken into account that intake of refined carbohydrates would lower the kidneys capacity to eliminate uric acid. It would be better to consume whole grains instead of refined carbohydrates.