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All about Monkey Pox

What is monkeypox?

  • Monkeypox is a rare viral zoonotic disease caused by a monkeypox virus i.e. it can be transmitted from animals to humans and vice versa.
  • It can also be transmitted from one human to another.
  • The first case of monkeypox was found in a person who visited Nigeria reported on April 9 2022 by the UK Health security Agency. Since then the cases have been on a rise.
  • The origin of the infection might spread through the borders of West Africa and North America.

What causes Monkeypox?

  • The Monkey pox is caused by an enveloped double-stranded DNA virus, a member of the Orthopoxvirus genus in the family
  • It is usually a self-limited disease with symptoms lasting from 2 to 4 weeks. Among humans, it is transmitted through blood fluids, sexual contact, or material contaminated with the virus.

Where is the Monkeypox found?

Monkeypox was first identified in 1958 among laboratory monkeys in Copenhagen, Denmark.

It is typically found in Central and Western African countries.

The first case of monkeypox was identified in the Democratic Republic of the Congo in 1970. Since then frequent cases were reported in African countries.

The first outbreak of this disease that happened outside Africa was reported in the US in 2003.

The cases were linked to infected dogs imported from Ghana.

The first case of monkeypox in the South-East Asia Region has been reported from India, in a 35-year-old man who arrived from the Middle East.

What are the Signs and Symptoms?

The symptoms of monkeypox are similar to those of smallpox. But monkeypox symptoms are typically milder.


There is an incubation period (interval from infection to onset of symptoms) for this virus and its ranges from 6 to 13 days but can range from 5 to 21 days.

The symptoms appear at the end of the incubation period.

The first 5 days are known as Invasion Period, some people have mild symptoms like

  • fever
  • headache
  • back pain
  • swelling lymph nodes
  • muscle pain
  • lack of energy.

Some cases may develop more serious symptoms like skin eruption on the face, hands, and feet usually beginning within 1 – 3 days of the fever; they need care in a medical facility.

What are the Prevention Steps?

  • Avoid skin-to-skin contact with infected people
  • Avoid close contact with the infected animals (especially sick or dead animals) or other materials they have touched.
  • Thoroughly cook all the foods that contain meat.
  • Do not touch, kiss, hug, or share utensils or touch the clothes or bedding with a person with a monkeypox.
  • Wash your hands with soap and water often or use an alcohol-based rub.

How is Monkeypox Virus treated?

There is no specific treatment for the monkeypox virus. However, it is self-limiting, which means it can get better without treatment.

Some medications can be used to control an outbreak and prevent the disease from spreading, they are

  • Vaccinia vaccine(smallpox vaccine)
  • Vaccinia immune globulin(VIG)
  • Antiviral medication (in animals)

In 2019 a vaccine was approved to prevent both smallpox and monkeypox. But it’s still not widely available to the public.

Pandemic preparedness, prevention, and also by maintaining a healthy environment is the only hope to protect and ensure the safety of human health.


Vitamin D is a form of fat-soluble secosteroids that improves intestinal absorption of calcium, magnesium, and phosphate, among other biological impacts. The most important compounds in this group in humans are vitamin D3 and vitamin D2. Vitamin D is a nutrient that your body requires to build and maintain healthy bones. This is due to the fact that your body can only absorb calcium, the primary component of bone if vitamin D is existent. Vitamin D is also involved in the regulation of many other cellular functions in your body. In response to sun exposure, the human body produces vitamin D. A person can also increase their vitamin D dosage by eating certain foods or taking supplements.


  • It promotes bone and tooth health.
  • It helps to maintain the health of the immune system, the brain, and the nervous system.
  • It regulates insulin levels and helps in the management of diabetes.
  • It helps to maintain lung function and cardiovascular health.
  • It influences the expression of genes involved in the development of cancer.

Aside from its primary benefits, research has found that vitamin D may also play a role in:

Vitamin D has the potential to fight disease:

  •  Reduces the chances of developing multiple sclerosis (MS). Low vitamin D levels have been linked to an increased risk of MS in population-based studies. Multiple sclerosis (MS) is a chronic disease that affects your central nervous system (CNS). When you have MS, your immune system infects myelin, the protective layer that surrounds nerve fibers. MS causes inflammation as well as momentary lesions. It can also cause long-term lesions caused by scar tissue, making it difficult for your brain to send signals to the rest of your body. There is no cure for MS, but symptoms can be managed.
  • Reduce your chances of developing heart disease. Low vitamin D levels have been linked to an increased risk of cardiovascular disease, including hypertension, heart failure, and stroke.
  • Reduced flu risk. According to a Trusted Source review of existing research published in 2018, some studies found that vitamin D had a protective effect against the influenza virus.
  •  Reduces the likelihood of developing severe illnesses. Vitamin D may reduce the likelihood of severe flu and COVID-19 infections. According to a recent study, low vitamin D levels contribute to acute respiratory distress syndrome.
  •  Boost your immune system. People with low vitamin D levels may be more susceptible to infections and autoimmune diseases such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.

 Vitamin D may help regulate your mood and relieve depression.

According to research, vitamin D appears to play an important role in mood regulation and lowering the risk of depression. According to one study, those who took vitamin D supplements while experiencing negative emotions saw an improvement in their symptoms. Vitamin D supplementation may benefit people suffering from depression who are also vitamin D deficient. In another study, low vitamin D levels were also found to be a risk factor for more severe fibromyalgia symptoms, anxiety, and depression.

It may help with weight loss.

People with higher body weights are more likely to have low vitamin D levels. People with obesity who received vitamin D supplements in addition to following a weight loss diet plan lost more weight, fat mass, anxiety, and depression in one study.

According to the researchers, the extra calcium and vitamin D seemed to have an appetite-suppressing effect. Although current research does not fully support the idea that vitamin D causes weight loss, there does appear to be a link between vitamin D and weight.

Healthy infants.

In children, vitamin D deficiency has been linked to high blood pressure. A study conducted a few years ago discovered a possible link between low vitamin D levels and stiffness in the arterial walls of children. Vitamin D is essential for a baby’s healthy growth and development. It helps with the development of strong bones and teeth. Babies are at risk of rickets if their vitamin D levels are low enough, which is a disease that affects the way bones grow and develop.

Healthy pregnancy.

According to a reliable source, pregnant women who are deficient in vitamin D may be at a higher risk of developing preeclampsia and giving birth prematurely. Doctors also link low vitamin D levels in pregnant women to gestational diabetes and bacterial vaginosis. Prenatal vitamin D supplementation improves maternal vitamin D status and may lower the risk of preeclampsia, low birth weight, and preterm birth.

A variety of factors can impair your ability to obtain adequate vitamin D. Some of the most common causes of vitamin D deficiency are as follows:

 1. Inadequate sunlight exposure.

Because the body produces vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are housebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have a job that prevents you from getting enough vitamin D. As there is less sunlight available during the winter, vitamin D deficiency can be more predominant.

Moreover, breast milk contains only trace amounts of vitamin D. Breastfed infants who do not get enough sunlight are at risk of vitamin D deficiency and rickets.

Some experts advise exposing the arms and legs or the face, arms, and hands to direct sunlight for 5 to 15 minutes at least three times per week.

2. Dark skin.

Melanin, a pigment, reduces the skin’s ability to produce vitamin D in response to sunlight exposure. According to some studies, older adults with darker skin are at a higher risk of vitamin D deficiency.

3. Obesity.

Fat cells extract vitamin D from the blood, altering its release into circulation. People with a body mass index of 30 or higher frequently have low vitamin D levels in their blood.

  • Vitamin D cannot be converted to its active form by your kidneys.

The body may be incapable of converting vitamin D into an active form. This conversion is hampered by certain kidney and liver disorders, as well as several rare hereditary disorders, such as hypophosphatemic rickets.

  • When you use medications that impair your body’s ability to convert or absorb vitamin D.

Vitamin D cannot be properly absorbed by your digestive tract. Certain medical conditions, such as Crohn’s disease, cystic fibrosis, and celiac disease, can affect your intestine’s ability to absorb vitamin D from food.

Symptoms of Vitamin D deficiency:

  • Fatigue, aches, and pains.
  • Severe pain or weakness in the bones or muscles.
  • Stress fractures, particularly in the legs, pelvis, and hips.


Spend time in the sun.

Since the sun is one of the best sources of this nutrient, vitamin D is most often referred to as “the sunshine vitamin.” A type of cholesterol found in your skin serves as a precursor to vitamin D. When exposed to UV-B radiation from the sun, this compound transforms into vitamin D. In fact, vitamin D from the sun may circulate twice as long as vitamin D from food or supplements.

Eat fatty fish and seafood.

Fatty fish and seafood are among the highest natural sources of vitamin D. The exact vitamin D content of seafood vary depending on the type and species.

According to some research, farmed salmon may contain only 25% of wild-caught salmon. Other types of vitamin D-rich fish and seafood include tuna, oysters, shrimp, sardines, and so on.

Take a supplement.

Taking a vitamin D supplement may be the best way for many people to ensure adequate intake. D2 (ergocalciferol) and D3 (cholecalciferol) are the two main biological forms of vitamin D. D2 are typically derived from plants, while D3 is derived from animals.

Consume more mushrooms.

The only vegetarian source of vitamin D is mushrooms. When exposed to UV light, mushrooms, like humans, can produce their own vitamin D. Humans produce vitamin D3 (cholecalciferol), whereas mushrooms produce D2 (ergocalciferol).

Eat egg yolks as part of your diet.

Egg yolks are another good source of vitamin D that you can conveniently incorporate into your diet. Yolks, like many other natural food sources, have varying levels of vitamin D. Free-range and pastured eggs are high in vitamin D, as chickens exposed to sunlight produce more vitamin D in their eggs than those kept indoors.

Consume fortified foods.

While few foods contain high levels of vitamin D naturally, this nutrient is frequently added to staple foods through a process known as fortification. However, keep in mind that the provision of vitamin-D-fortified foods tends to vary by country, and the quantity found in foods may vary depending on brand and type. Cow’s milk, plant-based milk alternatives such as soy, almond, and hemp milk, orange juice, ready-to-eat cereals, certain types of yogurts, and tofu are some of the commonly fortified goods to increase the intake of this nutrient.

 Alternatives for vegan supplements

The vast majority of vitamin D supplements are derived from animal sources, making them unsuitable for vegans. There are, however, a few vegan D supplement options. Since vitamin D2 is derived from plants, D2 supplements are usually vegan-friendly and easily available. Vegan D3 is much less common than D2, but it can be produced from lichens. They are most likely to be found in specialty health stores and online. Having your vitamin D levels checked prior to supplementing is the best way to determine the correct dose.

Vitamin D is a necessary nutrient that many people do not get enough of. If you suspect you’re deficient in this nutrient, see a doctor have your levels checked. You can even get online consultation from HealthUno and follow the advice of the online physician. Treatment for vitamin D deficiency entails increasing vitamin D levels through diet and supplementation. Although there is no set amount of vitamin D required for optimal health and it is likely to vary depending on age and health conditions, a concentration of less than 20 nanograms per milliliter is generally regarded as insufficient and necessitates treatment.


How often have you heard that the internet has changed the everyday world? Indeed, it has most likely altered how you communicate with family and friends, shop for goods and services, and even look for health-related information. A number of telehealth tools are available to support you in controlling your health care and receiving the services you demand. The question is, are you making the right use of them?

Telehealth is where technology meets healthcare. Telehealth refers to using electronic digital communication technologies, such as computers and mobile phones, to access and manage health care services remotely. These could be technologies that you use at home or that your doctor employs to improve or supplement healthcare services. The virtual visit is clearly changing medicine. When implementing telemedicine applications, doctors must redesign their workflows. The virtual visit also alters how doctors and patients relate to and interact with one another. Virtual care can improve communication, increase access to healthcare services, and reduce the number of missed or cancelled appointments.

Let us learn a little more about how technology can provide the same level of comfort and familiarity as face-to-face patient interactions.

  Virtual appointments

Several clinics offer virtual appointments in which you can see your doctor or nurse via online videoconferencing. When an in-person visit is not required or possible, these appointments allow you to continue receiving care from your regular doctor. Web-based “visits” with a doctor or nurse practitioner are another type of virtual appointment. These services are typically for minor illnesses, similar to those provided at a walk-in clinic. Some large corporations provide access to virtual doctor’s offices as part of their health care offerings. When you sign up for a web-based service, you are asked a series of questions. The doctor or nurse practitioner can prescribe medications, make home care recommendations, or refer you to additional medical care.

The most significant advantages of online doctor consultation are comfort and convenience. You can consult with your doctor while sitting in the relief of your own bed or sofa. Virtual visits can be more convenient to fit into your hectic schedule. Depending on your schedule, you may not even need to take time off from work or arrange for child care with telemedicine. Telehealth may become the only way for rural patients to receive care without having to travel long distances.

Portal for patient access

It’s possible that your primary care clinic has an online patient portal. These portals provide a substitute to email, which is an insecure method of communicating personal medical information in general. A portal is a more secure online tool that allows you to do the following:

  • Speak with your doctor or a nurse.
  • Refill your prescriptions.
  • Examine test results and visit summaries from previous visits.
  • Make appointments or ask for appointment reminders.

If your doctor is part of a large healthcare system, the portal may also serve as a single point of contact for any specialists you may see. Patient portals allow patients to connect with their provider 24/7 by reviewing patient health information (PHI), asking and answering questions and evaluating notes, thus bringing the patient-physician relationship closer than it’s ever been. Patient portals can also reduce the number of unnecessary patient visits to your office, allowing you to focus further on patients who need to see you. Patient portal users have reported a high level of usability and overall satisfaction. A majority of the respondents say the patient portal is simple to use, improves communication, and saves time when arranging a consultation. Hence, the patient portal has a huge impact on patient satisfaction.

Personal health records and health apps

An electronic personal health record system, also known as a PHR system, is a collection of health information that you manage and control. You can access the PHR app from any web-enabled device, such as your computer, laptop, tablet, or smartphone, at any time. In an emergency, a personal health record can instantly provide vital information to emergency personnel, such as prevailing diagnoses, medications, drug allergies, and your physician’s contact information. PHRs can thus empower individuals to develop their health status and clinical outcomes because they can better monitor health conditions and connect with health care providers.

A plethora of apps have been developed to assist consumers in effectively organizing their medical records in one secure location. These digital tools may be advantageous to you:

  •  Keep personal health information safe.
  • Keep track of vital signs.
  • Calculate and keep track of your caloric intake.
  • Remind yourself to take your medication on a regular basis.
  • Keep track of your physical activity, such as your daily step count.

The goal of health apps is to make the healthcare experience more efficient and rewarding for all. Health apps are determined primarily by their worth to the healthcare system and their efforts to promote patient experience and outcomes while also lowering healthcare costs.

 Help reduce the spread of infectious diseases.

Doctors can use telehealth appointments to pre-screen patients for possible infectious diseases to help prevent the spread of COVID-19, the flu, and other infectious diseases. It also excludes the need for sick people to visit clinics. Everyone benefits from less exposure to other people’s germs, especially those who are chronically ill, pregnant, elderly, or immunocompromised. Remote care reduces the use of resources in healthcare centres, improves healthcare access, and reduces the risk of infectious agents being transmitted from person to person.

  Doctors conversing with other doctors

Doctors can also use technology to provide good care to their patients. A virtual consultation, for example, allows general practitioners to get advice from experts when they have questions about your diagnosis and treatment. Exam notes, history, test results, X-rays, or other images are sent to the specialist for review by the primary care doctor. The specialist may respond digitally, set up a virtual meeting with you at your physician’s office, or request a face-to-face session.

  Conservation of supplies and bed space

By keeping low-risk patients at home, telehealth has reduced the demand for supplies and hospital beds, preventing some medical systems from becoming overburdened. It can also be useful in a care delivery setting.

  Easy access

Patients will no longer have to wait weeks for a physician or specialist to visit a clinic or incur the time and expense of travelling to a larger city to receive medical care. Thanks to telehealth. Telehealth allows the doctor to come to the patient, eliminating the physical discomfort of travel. This is especially beneficial for patients who have orthopaedic or other mobility issues.

Telehealth enables the doctor-patient relationship when the patient does not have to endure the inconvenient experience of travelling to a healthcare centre and waiting for care. Patients can have a telehealth visit from anywhere they have a Wi-Fi connection, avoiding traffic and providing many advantages over being in their own space while consulting an online doctor. It is for this reason that patient satisfaction levels for telehealth visits remain high. This is why, during this pandemic, telehealth is said to play a vital role in our daily lives by assisting with the self-management of health care.


A healthy heart is important for overall health. Adopting a healthy lifestyle at any age can reduce the risk of heart disease and lower your chances of having a heart attack or stroke. You can never be too old or too young to start caring for your heart. You have direct control over many factors that can affect your heart health. It is entirely up to you how seriously you hold this responsibility. Adopting a healthy lifestyle is simple for some folks. Others will only do so only after being diagnosed with a heart disease symptom.


Avoiding fast food and overly processed foods isn’t the only way to keep your heart healthy. You can also pump up your heart’s health by eating foods that help lower cholesterol, blood pressure, and inflammation. Let’s get started with the top ten healthy foods for a healthy lifestyle.

1.  Oats and barley

Healthuno Video Consultation AppThe cell walls of oats and barley contain a type of soluble fibre known as beta-glucan, which has a variety of health benefits. Beta-glucans bind to bile acids and cholesterol in the intestines, restricting their absorption into the body. According to research, eating 3 grams of beta-glucans per day can lower cholesterol by up to 10%.

Oats may improve heart health by lowering total and Low-Density Lipoproteins (LPL) cholesterol levels and defending LDL cholesterol from oxidation. Oats are an ideal buy for those suffering from atherosclerosis or attempting to avoid clogged arteries. Consuming oats on a daily basis can effectively lessen atherosclerosis risk factors such as high levels of total and LDL (bad) cholesterol. Oatmeal is a nutrient-dense food that is high in vitamins and minerals but low in calories as well.

Barley, which is a versatile grain, has a mildly chewy texture and a slightly nutty flavour that complements a wide range of dishes. It’s also high in nutrients and has a long list of health benefits, including improved digestion and weight loss, as well as lower cholesterol levels and a healthier heart. Whole grains have consistently been linked to improved heart health. As a result, this should come as no surprise that including barley in your diet on a regular basis may reduce your risk of heart disease. High blood pressure and “bad” LDL cholesterol, both of which are risk factors for heart disease, may be reduced by barley.

2.  Leafy green vegetables

Healthuno Video Consultation AppLeafy green vegetables, such as spinach, kale, and collard greens, are well-known for their high vitamin, mineral, and antioxidant content. They’re particularly high in vitamin K, which guards your arteries and supports better blood clotting. Greens have few calories, and of course, maintaining a healthy weight is essential for good heart health. Leafy greens help to maintain a healthy heart in a variety of ways. They contain potassium, which helps to lower blood pressure, fibre, which helps to keep cholesterol in check, and folate, which helps to prevent heart disease and stroke. Their wide range of antioxidants could also protect against free radical damage, which is a major cause of atherosclerosis.

3.  Fish oil and fatty fish

Healthuno Video Consultation AppFatty fish, such as salmon, mackerel, sardines, and tuna, are high in omega-3 fatty acids, which are being widely investigated for their heart-health advantages. Several studies have linked long-term fish consumption to lower levels of total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure. If you don’t eat a lot of seafood, fish oil can be another way to get your omega-3 fatty acid fix. Supplementing with fish oil has been shown to lower blood triglycerides, optimize arterial function, and lower blood pressure.

The omega-3 fatty acids found in fish may help reduce the risk of abnormal heart rhythms (arrhythmias). They’re also good for heart health because they may lower triglyceride levels, which is a type of fat in the blood, and slow the accumulation of arterial plaque.

4. Broccoli


Broccoli is beneficial to heart health because it contains fibres, fatty acids, and vitamins that help in blood pressure regulation. According to some studies, eating steamed broccoli on a regular basis can help lower cholesterol and prevent heart disease. Broccoli also helps to protect blood vessels from damage. Some research also suggests that specific antioxidants found in broccoli may lower your overall risk of a heart attack.

5.    Asparagus

Healthuno Video Consultation AppAsparagus is a natural source of folate, which enables the prevention of the amino acid homocysteine from accumulating in the body. High homocysteine levels have been linked to a higher risk of heart-related conditions like coronary artery disease and stroke. Asparagus has powerful anti-inflammatory properties as well as high levels of antioxidants, which may help lower the chances of heart disease. Asparagus’ insoluble fiber binds to any cholesterol in your digestive system and carries it out before you absorb it. Asparagus also contains potassium, which can help lower cholesterol and control your heartbeat.

6.  Whole grain

Healthuno Video Consultation AppSeveral studies have found that consuming more whole grains can boost your heart health. Whole grains contain all three nutrient-dense components of the grain: germ, endosperm, and bran. Whole grains contain more fibre than refined grains, which may help lower “bad” LDL cholesterol and reduce the risk of heart disease, the world’s leading cause of death, by up to 30%. Whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa are a few common whole grains. Protein, fibre, B vitamins, antioxidants, and trace minerals like iron, zinc, copper, and magnesium are all found in whole grains. That is why it is recommended that we include whole grains in our daily diet.

7.  Nuts and seeds

Healthuno Video Consultation AppUnsalted nuts and seeds are also rich in potassium, magnesium, and other blood pressure-lowering minerals. Almost all nuts are high in heart-healthy nutrients such as vitamin E, omega-3 fatty acids, fibre, and unsaturated fats. They may assist in lowering cholesterol, reducing inflammation, improving blood vessel health, and bringing down your risk of heart disease. Almonds, walnuts, pistachios, pecans, macadamia nuts, and cashews are a few examples of nuts and seeds. Nuts and seeds help to regulate body weight, food intake and help burn energy as their fats are not fully absorbed. A well-maintained body mass in turn crafts a healthy heart. Nuts and seeds also help to maintain healthy blood vessels and blood pressure due to their high arginine content.

8.  Oranges

Healthuno Video Consultation AppOranges are sweet and juicy, and they contain the cholesterol-fighting fibre pectin. They also contain potassium, which regulates blood pressure control. According to one study, drinking two cups of orange juice per day improved blood vessel health. It also lowers blood pressure. Their soluble fibre and flavonoids may help raise good HDL cholesterol while lowering bad LDL cholesterol and triglycerides.

9.  Berries

Healthuno Video Consultation AppBerries are also high in antioxidants like anthocyanins, which protect against oxidative stress and inflammation, which make a significant contribution to heart disease advancement. A few studies claim that eating blueberries on a daily basis improves the function of cells that line blood vessels, which supports in the control of blood pressure and clotting. Strawberries, blueberries, blackberries, and raspberries that are high in nutrients promote heart health. Berries can be a filling snack or a scrumptious low-calorie dessert. Try incorporating a few different types into your diet to enjoy the benefits of their distinct healing properties.

10.  Legumes

Dried beans and lentils, such as garbanzo, pinto, kidney, or black beans, are high in fibre, B vitamins, minerals, and other beneficial nutrients. Eating legumes on a regular basis may help lower total and LDL cholesterol levels. According to the research, beans and other legumes benefit cardiovascular health because they are high in fibre, plant protein, and other micronutrients while being low in fat, cholesterol-free, and low on the glycemic index. Because of their high levels of soluble fibre, legumes benefit the heart.

Be sure to choose healthy foods to have a healthy heart and a pleasant lifestyle. It’s also important to give yourself the choice to eat something you want every now and then. So don’t feel bad about treating yourself as a reward for eating healthily. Just make sure you aren’t overindulging yourself. 


A supplement’s purpose is to “supplement” your overall diet, bridging the gap between your usual dietary intake and nutrient needs. Supplements are generally available without a prescription and are available in pill, powder, or liquid form. Vitamins, minerals, probiotics, and herbal products, also known as botanicals, are examples of common supplements. And, of course, protein powders and weight-loss supplements are also included in this category. These supplements are taken by people to ensure that they get adequate vital nutrients and to maintain or improve their overall health.

While dietary supplements cannot replace healthy eating habits, when used responsibly, they can provide a sufficient source of vitamins. Some of the advantages of taking supplements in a rational manner are as follows:

  • Keep your overall health in check.
  • Help with mental and sports-related performance.
  • Assist the immune system.

If you do decide to take a supplement, do so one at a time and keep an eye out for any side effects. Let’s take a look at some of the top ten supplements used in 2021.

1. Vitamin D

Vitamin D is known for strengthening bones, muscle function, and immunity. The sunshine vitamin is probably the most important vitamin you require on a daily basis. Vitamin D helps to regulate immune function and promotes a healthy inflammatory response. It enables the metabolism of calcium and the formation of bones. It is no coincidence that this is one of the few vitamins that humans can produce on their own, with a little help from the sun. We’d be toast without it. It regulates insulin levels and helps with diabetes management as well. Also, influences the expression of genes involved in the development of cancer.

Although sun exposure can provide adequate vitamin D, it is not sufficient for non-nudist or non-equatorial dwellers. During the winter, the appropriate wavelengths do not reach you. If you’re concerned about supplement toxicity, have your vitamin D levels tested and consult a doctor about the appropriate amount to take based

on your blood test results. You can even opt for an online doctor consultation for this.

2. Vitamin C

Vitamin C, also known as ascorbic acid, is required for the development, growth, and repair of all body tissues. It is involved in many bodily functions, including collagen formation, iron absorption, immune system function, wound healing, cartilage, bone, and tooth maintenance. Vitamin C is known for its immune function and for combating oxidative stress. This is one of the most effective and safest dietary supplements available. Vitamin C is required for the formation of collagen and connective tissue. It’s used to make glutathione, the body’s most powerful antioxidant. Vitamin C can improve immune function and help in the fight against free radical damage. Thirty percent of the population is deficient in vitamin C since it is difficult to obtain enough from food. Although some fruits and vegetables are high in vitamin C, cooking and storage methods can reduce vitamin C content.

3. L-Tyrosine

This amino acid improves mood, comprehension, physical and mental stress responses, and glandular function. L-tyrosine quickly crosses the blood-brain barrier, increasing the neurotransmitters dopamine, epinephrine, and norepinephrine. It is also a building block for thyroid hormone. Your body can produce L-tyrosine but it reduces when you’re stressed, and most people’s production can’t keep up with modern living. It also helps in the production of proteins, enzymes, thyroid hormones, and skin pigment melanin.

Tyrosine is found in complete protein sources such as beef, chicken, fish, and even whey protein supplements. However, it is suggested to take a dedicated supplement for specialized care and overall wellbeing.

4. Magnesium

Magnesium is nearly as important as vitamin D and nearly as underappreciated. Magnesium is used in around 300 enzymatic processes, including all of those involved in the production of ATP (energy). It is also required for effective DNA and RNA transcription. Magnesium is beneficial for regulating blood sugar levels, boosting the immune system, and significantly increase energy levels.

Magnesium deficiency is a major issue. Headaches, muscle cramps, nausea, and migraines are among the symptoms—pretty much all of them you wouldn’t want. Because of soil depletion and poor farming practices, getting enough magnesium from the diet alone is nearly impossible. Without a doubt, everyone should take magnesium supplements.

5. Omega-3 Fatty Acids

To maintain optimal brain function, humans require 350 mg of DHA and EPA per day. The issue is that most people do not get nearly enough omega-3s from their diet alone. They also bind to receptors on the surface of cells that regulate genetic function. Due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke may help control lupus, eczema, and rheumatoid arthritis, and may perform a preventive role in cancer and other conditions. Try to incorporate them into your diet by eating fish that has been broiled or baked rather than fried.

Surprisingly, studies show that people who consume omega-3s on a regular basis are less likely to be depressed and have anxiety disorders. Also, adequate omega-3 intake has been linked to a lower risk of macular degeneration, one of the top causes of permanent eye damage and blindness.

6. Vitamin K2

Vitamin K2 is a fat-soluble vitamin that plays a role in calcium metabolism. It helps to inhibit blood vessel calcification. Calcium is required by our bodies to build and maintain bones. When vitamin K2 degrades calcium in our bodies, it activates a protein that allows the mineral to bind to our bones and do its job. While research is ongoing, studies show that consuming more K2 helps to improve bone density and lowers the risk of bone fractures. Vitamin K2 is found in animal foods and fermented foods. Vitamin K2 occurs in high concentrations in the brain and kidneys.

The antioxidant properties of vitamin K-2 may help protect against cancer. Furthermore, the findings suggest that K-2 may suppress genetic practices that support tumor growth.

7. Lodine

Iodine, also called Iodide, is essential for thyroid function and metabolism. Thyroid hormones are also required by the body for proper bone and brain development during pregnancy and infancy. It also improves immune function and prevents brain damage. Iodine deficiency is common, so supplementation is always advised. Physically active people are especially vulnerable to deficiency because iodine is lost through sweat. Iodine is required by the body to produce thyroid hormones.

You could get some iodine from seafood, but you probably won’t get enough unless you eat it with every meal.

The National Institutes of Health Trusted Source (NIH) has the following recommendations for daily intake based on age to reduce our risk of iodine deficiency:



Daily recommended amount in micrograms (mcg)

Birth–6 months

110 mcg

Infants between 7–12 months

130 mcg

Children aged 1–8 years

90 mcg

Children aged 9–13 years

120 mcg

Adults and teens, 14 and older

150 mcg

Pregnant women

220 mcg

Nursing women

290 mcg

8. Zinc with Copper

Zinc and copper both perform hundreds of important functions in your body to keep you healthy. Zinc is an essential mineral for maintaining healthy immune function, energy production, and mood. It’s vital to take it as a supplement because it can be difficult to get enough from food, and your body doesn’t store it, so you have to regenerate it every day.

Copper is required for proper vascular and heart function, as well as to work in conjunction with zinc. Copper consumption has decreased over the last century as a result of modern farming and dietary practices. Copper levels in modern fruits, vegetables, and conventional meats are 75% lower than in the past. Many studies have found that taking copper with zinc helps balance the absorption of both nutrients. The liver, brain, heart, kidneys, and skeletal muscle contain the majority of the body’s copper.

When your zinc to copper ratio is out of balance, health issues can arise. Because meat is thought to be a more bio-available source of zinc than plant foods, vegetarians and vegans may need to consume up to 50% more zinc than non-vegetarians to achieve optimal levels.

9. Vitamin A

Vitamin A is known for immunity, vision, and reproductive health. This vitamin is a necessary cofactor for a variety of metabolic reactions and bodily functions. Vitamin A is necessary for the preservation of your vision. The vitamin is required for the conversion of light that enters your eye into an electrical signal that can be transmitted to your brain. Scientists claim vitamin A’s influence on cancer risk and role in cancer prevention because it plays an important role in cell growth and development.

Vitamin A is also essential for maintaining your body’s natural defenses. This includes mucous barriers in your eyes, lungs, gut, and genitals, which enable the trapping of bacteria and other infectious agents. It also plays a role in the production and function of white blood cells, which facilitate the capture and removal of bacteria and other pathogens from your bloodstream. This means that vitamin A deficiency can lead to an increased risk of infections and cause you to recover more slowly when you are sick.

10. Methyl B-12 and Methyl Folate

This stimulates brainpower. Most people are deficient in vitamin B12, but B vitamins are essential for maintaining healthy cells, nerve function, and energy production. The brain is one of the most important areas for B-12. It is required for the methylation reactions that assist in DNA repair to continue. Vitamin B-12 may also assist in the reduction of homocysteine, an amino acid that, in excess, can damage blood vessels.

Methyl B-12 is methylcobalamin, a form of vitamin B-12 that your body can use more easily. Take it with folate, which is a type of vitamin B9. Folate promotes heart and nervous system health. Take them together if you want balanced doses of both to maintain brain health. Folic acid/folate and vitamin B12 are two B vitamins that are required for both red blood cell production and iron utilization. It also supports the liver, hair, and skin.

Ultimately, getting the majority of our nutrients from food is the best option. There is really, however, a time and place for supplement usage, such as for a deficiency, certain disease states, or when there is research to support the positive benefits. Everyone should take supplements, but how much depends on your diet and other lifestyle factors. If you’re unsure where to begin, consult with your healthcare provider, an online physician, or a dietitian to develop a personalized plan that works for you.


Vegans are people who abstain from animal products for ethical, health, or environmental reasons—or a mixture of all three. The term “vegan” was coined in 1944 by a small group of vegetarians who split from the Leicester Vegetarian Society to establish the Vegan Community in England. They chose not to eat dairy, eggs, and any other animal products, in addition to not eating meat, as vegetarians do. The term “vegan” was developed by taking the first and last letters of “vegetarian.”

Veganism is becoming more mainstream these days. It is currently defined as a way of life that seeks to eliminate all forms of animal exploitation and cruelty, whether it be in food, clothing, or for any other reason. Many vegans also quit buying clothing and other products derived from animals, such as leather and fur. Several celebrities have gone vegan in recent years, and a plethora of vegan products are now available in stores.

Making the switch to veganism could be one of the best decisions you ever make for your health! Many people are converting to veganism because it is healthier! According to recent research, eating a plant-based diet can lower your risk of developing certain cancers, type 2 diabetes, blood pressure, and cholesterol levels!

Firstly, let’s look at why people become vegan. The following are some of the reasons why vegans avoid animal products:


Many people choose to become vegan because they do not want to indulge in the abuse of animals. Some people believe that all sentient creatures have a right to life and freedom and that killing for food is wrong. For others, it is their love for animals that makes the thought of harming one to put food on their own plate tough. It can be difficult for some to transform from taking a beloved dog for a walk to gobbling up a bacon sandwich. Many people avoid eating animal products because they believe factory farming is cruel and inhumane. Aside from the slaughter of animals for meat, many vegans are extremely worried that egg-laying chickens and dairy cows may live unnecessarily miserable and short lives. For them, the only way to truly prevent cruelty is to avoid all animal products.

They are opposed to ending the life of a conscious being simply to consume its flesh, drink its milk, or wear its skin, especially when alternatives are available. Ethical vegans may express their discontent by protesting, raising awareness, and purchasing products that do not involve animal agriculture.


Many vegans choose the diet because of its health benefits. Although veganism necessitates supplements and careful planning, they claim that it’s a bit of a myth that we can’t get all of our necessary nutrients from foods other than animal products. A vegan diet is rich in certain sure ingredients. Whole grains, vegetables, and fruits, which are naturally low in fat and cholesterol while being high in fiber, magnesium, potassium, and a variety of vitamins, serve as replacements in a whole-foods vegan diet. Reducing your consumption of animal products may also lower your risk of Alzheimer’s disease, cancer, or heart disease. Some people choose veganism to avoid the adverse reactions to the antibiotics and hormones used in modern animal agriculture.

Vegan diets are known to aid in weight loss. An increasing number of people are starting to turn to plant-based diets hoping to shed weight. Vegan diets appear to be higher in iron than animal diets, though the form of iron provided by plants is not as bioavailable as the form provided by animal foods.


A vegan diet has been shown in a few studies to be beneficial to people suffering from various types of arthritis as well. Several other studies indicate that a vegan diet can help improve rheumatoid arthritis symptoms such as pain, joint swelling, and morning stiffness. The higher antioxidant, probiotics, and fiber content of the vegan diet, as well as the absence of certain trigger foods, may be responsible for these benefits.

Going Green

People may also avoid animal products due to the environmental consequences of animal agriculture. Large areas of land are needed to support and feed livestock, which contributes significantly to deforestation. Furthermore, water used by animal agriculture, primarily for irrigation of feed crops, accounts for approximately 8% of global human water use. When forested areas are burned for cropland or pasture, it can also lead to deforestation. This habitat destruction is thought to be a contributing factor to the extinction of various animal species. It is also stated that animal agriculture accounts for 14 to 18 percent of human-caused greenhouse gas emissions, which is larger than transportation!

Celebrity Endorsements

Vegan celebrities are proving to young people that it is possible to be successful and look and feel great without consuming meat and dairy. This vegan movement has gained traction as a result of social media. Being able to connect with other vegans online makes it much easier to communicate about diet issues and to promote upcoming vegan food fairs, events, and protests.

More Vegan Alternatives are Open

Vegan food stalls, cafes, and restaurants are springing up across the country. Aside from specialist vendors, mainstream suppliers are starting to appreciate the viability of vegan food. Top restaurants are increasingly serving vegan dishes, and most supermarkets now stock a variety of plant-based milk, including almond, soy, rice, oat, and coconut milk, to name a few. It’s never been easier to eat vegan.


However, you may be wondering what this eating pattern entails and what you can and cannot eat on a vegan diet. Let’s have a look.

You can eat plant-based foods on a vegan diet, such as:

  •  Fruits and vegetable

  • Nuts, nut butter, and seeds

  •  Legumes

  • Bread, rice, and pasta

  • Legumes such as peas, beans, and lentils

  • Tofu and minimally processed meat substitutes

  • Dairy alternatives such as soymilk, coconut milk, and almond milk

  • Vegetable oils

  •   Whole grains and starches.

Foods that vegans avoid that are animal-derived include

  •   Milk, cream, ice cream, and other dairy products.

  • Cheese, and butter

  • Eggs

  • Chickens, ducks, and other poultry

  • Mayonnaise

  • Honey

  • Fish or shellfish, including crabs, clams, and mussels

  • Beef, pork, lamb, and other red meat.

Veganism is more than just a way of life. If you’re intrigued by this dietary pattern, you might find that transitioning to veganism is easier than you think. However, you might want to think about taking supplements to make sure you’re getting all the nutrients your body requires. Also, when deciding to become vegan, we must first develop the right mindset.


The term “weight loss” has grown so popular that there isn’t a day that goes by without us seeing or hearing it. A person may seek to lose weight for a variety of reasons. Dropping a few pounds definitely makes you look and feel better, but achieving a healthy body weight has a slew of other advantages, including some health benefits that researchers are only now uncovering. Some may lose weight in order to combat illnesses such as arthritis, cancer, heart disease, diabetes, immunity, quality of life, and so on…


It’s time to pay attention to those additional pounds if you’ve been ignoring them. The best reasons to lose weight could be a long life, good physical health, and emotional well-being. Here are some of the best weight-loss tips.

1. Reduce your intake of processed carbohydrates.

Reduce your intake of processed carbohydratesThe term “low-carb diet” has become quite trendy when it comes to living a healthy lifestyle. Cutting back on sugar and starches, or carbs, is one strategy to lose weight quickly. This could be accomplished by following a low-carb diet or substituting whole grains for processed carbohydrates. Your hunger levels will decrease as a result, and you will eat less calories as a side benefit. Reducing carbs tends to limit your appetite and result in weight loss on its own. A low-carb diet allows some people to eat till they are satisfied, even while losing weight. But never go for a sudden and drastic reduction in carbs, which causes temporary side effects like muscle cramps, constipation, and headaches.

A low-carbohydrate diet keeps your metabolism in check. A balanced metabolism not only helps with weight loss, but it also keeps your entire body and mind healthy. The type of metabolism you have affects your digestion, blood pressure, sugar level, and cholesterol absorption.

2. Never skip breakfast.

The Top 10 Tips For Weight-Loss - Healthuno India best online consultation app You will not lose weight if you skip breakfast. You may well be missing out on a lot of nutrients, and you may find yourself nibbling more during the day as a result of your hunger, resulting in an increase in calorie consumption. Breakfast has long been considered to be beneficial for people who are successful in keeping a healthy weight. Breaking the fast after a night’s sleep, revs up your metabolism. And it is one of the best weight-loss secrets. In fact, breakfast, especially if it comprises of cereal, can be the most important meal of the day. Because it gives you the energy you need to start your day off right. Many studies have shown that both adults and kids perform better when they start their day with breakfast. On that note, having breakfast helps people consume fewer calories later in the day, resulting in weight loss.

3. Consistent eating schedule.

Consistent eating schedule

Eating at regular intervals throughout the day assists in calorie burn. It also inhibits the desire to munch on high-fat, high-sugar foods. This helps burn calories at a faster rate, resulting in losing weight, enhancing insulin sensitivity and decreasing blood pressure. When it comes to maintaining a healthy weight, when you eat is just as important as what you eat. Eating regular meals helps you boost your metabolism, sustain your energy, encourage self-discipline, maintain a healthier diet and establish a routine.

4. Make absolutely sure you drink lots of water.

drink lots of waterPeople frequently mess up thirst with hunger. When all you truly need is a glass of water, you may end up swallowing additional calories. Water is an easy and effective way to quench your thirst at any moment. It is calorie-free and free of sweets that might harm your teeth. If plain water does not appeal to you, try sparkling water with a slice of lemon or lime. Tea, fruit tea, and coffee without added sugar can all be beneficial to your health. Sufficient water consumption helps in the evacuation of toxins from the body and accelerates metabolism. In addition, drinking a glass or two of warm water first thing in the morning can help people lose weight and reduce belly fat. It will aid in the detoxification of your system.

5. Move around

It’s important to be active if you want to lose weight and keep it off. Exercise, in addition to having several health benefits, can increase the burning of excess calories that cannot be lost by diet alone. While exercise is not essential to reduce weight, it might speed up the process. Weight lifting also provides a lot of advantages. Aerobic exercise, usually known as cardio, is one of the most popular types of exercise for weight loss, which includes walking, running, cycling, and swimming.

Physical activity helps maintain a healthy weight, lowers your blood pressure, reduces your chances of developing diabetes, having a heart attack, having a stroke, and a wide variety of cancers. It also reduces the pain and impairment associated with arthritis, osteoporosis, and falling. Not only that, but it also helps to alleviate depression and anxiety symptoms. Try to be more physically active whenever you can. Exercise is an extended form of physical activity that is structured and repeated on a regular basis.

6. Consume foods that are high in fibre.

Consume foods that are high in fibre.Fibre-rich foods can help you feel fuller for longer, which is ideal for weight loss. Fruit and vegetables, oats, whole grain bread, brown rice and pasta, as well as beans, peas, and lentils, are all high in fibre. Consuming fibre-rich foods on a routine basis can help you lose weight, lower your blood pressure, and improve your body’s insulin response just as effectively as a more complicated diet. Including fibre in your diet can be healthy and delicious. A high-fibre cereal or oatmeal with berries on top is a delicious way to begin the day. Individuals who consume a lot of fibre appear to be less likely to develop coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

7. Reduce your intake of alcohol

Reduce your intake of alcoholA standard glass of wine can have the same number of calories as a piece of chocolate. Drinking excessively can easily contribute to weight gain over time. You can achieve a variety of weight loss benefits by reducing or moderating your alcohol consumption, including greatly lowering your daily calorie intake, preventing sleep deprivation, and having power over your appetite. Alcohol intake can also lead to contextual weight gain since it urges unhealthy habits such as disinterest in exercise while recovering from a hangover, eating calorific takeaway foods alongside a pint, raiding the fridge after a drink in the evening, and more. So, cutting out the drink definitely discourages unhealthy eating habits.

8. Eat slowly

Eat slowly​ - healthuno best doctor consultationEating quickly can lead to weight gain over time, whereas eating slowly raises the levels of gut hormones responsible for feeling full, which may aid in calorie restriction. There are some studies that have actually proved this statement. People who ate at a normal speed were likely to be less obese than people who ate quickly, who were also more likely to have high blood sugar and bad cholesterol levels. Taking your time to chew not only slows down your eating speed, but it can also help you feel better after a meal. Fast eaters were also likely to develop metabolic syndrome, a cluster of risk factors, such as high blood pressure or abdominal obesity, linked to conditions such as heart disease, diabetes, and stroke.

9. Keep Unhealthy Foods Away from the Home

9. Keep Unhealthy Foods Away from the Home - Healthuno App

It’s pretty simple- you can’t eat it if you don’t have it. Instead of chips and cookies, keep quick and easy-to-prepare items on hand. Nuts and seeds, pre-cut fruit and vegetables, string cheese, edamame, eggs, salmon, and yoghurt are a few such items. This does not prevent you from enjoying treats. Purchase one serving to enjoy at a time. Processed and refined foods can make you gain weight if consumed on a regular basis.

10. Seek social assistance

 Seek social assistance - healthuno mobile app  - Best Dotor consultation appEmbracing the help of loved ones is an important factor in a successful weight loss journey. Some people might like to invite friends or family members to join them, while others may prefer to share their progress through social media. Other sources of assistance may include a healthy social network, exercise club or partner organizations and workplace employee-assistance programmes. Psychological research has found that a group approach is beneficial. According to researchers, it is easier to adapt to a weight loss plan when you have support, can share diet and exercise tips, and have an exercise buddy.

Weight-loss is a gradual process. Be patient and consistent with the flow. Always try to be positive because there may be instances where you feel discouraged when the pounds do not drop at the rate you’ve anticipated. A successful weight-loss programme necessitates the individual’s perseverance and refusal to give up when self-change appears to be too difficult. Be sure you do it the right way. And for the time being, let us set aside our feelings, insecurities, assumptions, stories, and beliefs about body fat.



According to an IIT Kanpur study articulated in the 1st week of December 2021, the third wave of Coronavirus in India is likely to peak on 3rd February 2022, and then slowly taper off in doses, over 2 to 3 months.

Using Gaussian Mixture model to fit the COVID-19 data, and factoring in the data from the first two waves of the COVID-19 pandemic, including confirmed total cases, new cases, total and new deaths from various countries available; and finally, monitoring the trends happening across the world, the IIT researchers believe that the third wave of COVID-19 in India is likely to see a peak caseload of 1.5 lakh per day. The trajectory of the third wave is predicted to be similar to that of the first wave.

Medical experts however fear a nightmare scenario could occur if the virus variant is driven by a high rate of infectiousness. But at the same time, they feel that as per available evidence to date, the overall impact fuelled by Omicron will appear to be milder than that of the deadly Delta variant.

Now, the question uppermost in people’s minds is whether INDIA is really prepared to face the third wave that is already weaving its wave across the country.

Is India Ready For The Third Wave?

The third wave is already here in India. Many health experts believe that India has learned a lot from the after-effects of the second wave. They also feel it will be better controlled when compared to the devastation unleashed by the deadly second wave.

The following points will justify the fact that India is ready to face the third wave.

  • 3RD wave will be more controlled, as cases will be much less. This will be made possible as more vaccinations would be rolled out. This in turn will give most people some degree of natural immunity.
  • Central and State Governments are better prepared this time around. A good example of this is the data provided by the Government, which reveals that the dedicated hospitals to treat COVID patients have risen 27 times to 4500, plus beds from April 2020. In addition, more than 18,000 other centers have been set up for treating less-severe patients. Similarly, oxygen-supported beds have risen eight-fold since April 2020.
  • Central Government has installed 3,236 pressure swing absorption (PSA) plants procured from different sources across India. The total commissioned oxygen capacity was 3783 MT. In addition, 114,000 oxygen concentrators are being delivered to different states under PM CARES. COVID-19 Emergency Response & Health System Preparedness Package-II, or ECRP-II. ECRP-11 funds have also been sanctioned to different states for installing 958 liquid medical oxygen storage tanks and medical gas pipeline systems in 1374 hospitals.
  • Central Government has increased isolation beds across India. The capacity of isolation beds and ICU beds has been enhanced to 18,03,266 isolation beds and 1,24,598 ICU beds as of 3rd August 2021.
  • Special pediatric wards are set up in almost all states. This is to take care of the unvaccinated children who are most vulnerable to the new mutations.
  • Better awareness about the virus. People are more conscious about the need for WASH (Water, Sanitation, & Hygiene). In addition, there is greater awareness of nutrition and healthcare for women and children to prevent child and maternal mortality stunting, etc.
  • Central Government is looking to vaccinate a great majority of the 944 million adults with one dose at least before the onset of another COVID wave. As per available data, around 52% plus of the adult population have been partially vaccinated so far.
  • Central Government is purchasing vital critical drugs like Remdesivir from pharma makers. It is also trying to build and grow a strong 30-day buffer inventory to meet emergency contingencies.
  • Several State Governments have improved oxygen supplies at the village level too. While Kerala is well on its way to doubling the capacity of its liquid oxygen to 300 tonnes a day. Uttar Pradesh is already adding 542 new oxygen generation plants, and Rajasthan has likewise placed orders for procuring 34,000 oxygen concentrators.

Finally, it all boils down to people’s attitudes. It is the duty and responsibility of every Indian to protect oneself, and make sure not to spread the virus to others. This will help prevent the virus from mutating and creating more virulent variants.

Medical experts also recommend that the Government should resort to mild lockdown with night curfews, restrictions on crowding, and so on, to substantially control and reduce the peak value of the virus. All of these thankfully, many State Governments have already implemented.


  • COVID-19 waves are difficult to understand and predict. Future COVID pandemics in India are most likely to experience dramatic surges in certain states like what was witnessed recently in Kerala.

    Also, many experts from all over the world believe it is not possible to predict the number of waves for the simple reason that enough scientific evidence is not available. They feel that the human race will have to learn to live with the virus for a long time to come. The virus may run out of steam or out of its evolutionary options, but eventually may settle down to become an endemic pathogen, or as the scientists are wont to say, a seasonal disease like the common cold.

    If you or someone you know experiences COVID-like symptoms, consult a doctor online. They can give you a quick and accurate diagnosis.

    Stay safe, stay healthy, and stay responsible!


Dinacharya – Daily Regimen

Adopting an appropriate daily routine is undoubtedly one of the most grounding and nurturing things you could do for yourself. Being One of the most effective tools for improving overall health and well-being, a daily regimen brings health, vitality, and clarity into our lives.

The act of having a daily routine has been the soul of an Ayurvedic lifestyle. A right daily routine can remarkably improve your life, meet the needs of each individual, constitution, and current state of harmony. It also sets the tone for the rest of your day that will bring a sense of calm and well-being. A daily routine or Dinacharya helps the body, mind, and spirit with grounding and cleansing in order to begin again. The importance of a consistent daily routine in Ayurveda should never be left unseen.

Morning Routine

Wake up at the same time. It helps to balance the doshas in the body.

The following is the set of procedures after you wake up: –

  • Scraping the tongue
  • Brushing the teeth
  • Drink warm water
  • Oil pulling with Gingelly oil or medicated oil mentioned in Ayurvedic texts
  • Rinse your face, mouth, and eyes with warm water
  • Elimination of wastes
  • Self-massage – Better can be said as Abhyangam – Profound practice of rejuvenation and self-care. Oil depends on the Prakriti of the individual.
  • Ear drops – 1 to 2 drops of warm oil, preferably gingelly oil or medicated oil mentioned in Ayurvedic texts.
  • Nasal drops – 2 drops in each nostril preferably gingelly oil or medicated oil as mentioned in Ayurvedic texts.
  • Bathing – Showering will cleanse, bring energy, and alertness to the body.
  • Any self-enhancing practices – Yoga, meditation, pranayama, and Prayers.

Day Routine

  •       Eat regular meals.
  •       No irregular and frequent meals
  •       Consume the largest meal in the afternoon.
  •       Prefer to eat food that is freshly cooked and warm.
  •       Avoid eating raw or stale foods.
  •       Focus on eating without distractions.

Evening Routine

  • Take Triphala at bedtime (preferably 1 hour before sleep) – 1 teaspoon of Triphala with warm water will help you gently cleanse and detoxify the digestive tract.
  • Maintain a consistent bedtime routine.
  • Follow a healthy sleep pattern.

Your daily routine has an impact on your quality of rest, mental sharpness, performance, emotional well-being, and energy level. All you need to do is just a little extra planning and better health is all yours!

Does that sound like something you’d like to do for yourself?



A strong immune system keeps a person healthy. And for building a strong immune system, a well-balanced diet and nutrition are the foundation. The immune system is a complex of cells, organs, tissues, and proteins that perform bodily processes and fight off harmful viruses.

Fruits and vegetables high in nutrients, including beta-carotene, vitamin C, and vitamin E, have been proven to improve immunological function. Many vegetables, fruits, and other plant-based foods that are rich in cancer prevention agents also reduce oxidative stress. Plan your meals accordingly and invest in a high diet immune-boosting nutritious food that would never go in vain. With that said, let’s move on to the list of the top foods you need to incorporate into your daily diet if you want to live a healthy life.


Turmeric is one of those spices that has been used in Indian cookery for hundreds of years. Though the benefits of this wonder spice have only been learned lately by the western world, Indian chefs have relied on turmeric, or haldi, for centuries. It goes into every curry and savoury meal prepared in our kitchens as it helps in the process of cooking and adds nutritional value. It is well-known for its anti-inflammatory actions that help in healing inflammation of the muscles and bones. Curcumin, a Phyto-derivative with healing effects, makes up nearly 3-5 percent of turmeric’s key life-saving ingredient.


Ginger is a delicious spice with powerful anti-inflammatory qualities. It helps in lessening inflammation-related troubles and even treatment of sore throats. Many health issues can be discarded and the immune system strengthened by drinking ginger tea or a medical ginger combination first thing in the morning on an empty stomach. Ginger has antiviral effects, which is why it improves digestion and intestinal health. Apart from that, ginger is widely used in a variety of Ayurvedic treatments to improve hair and skin texture. Ginger as a root flavour is stacked with supplement nutrients like vitamin B6 and dietary minerals like magnesium and manganese. In fact, raw ginger contains roughly 79% water, 18% carbohydrates, 2% protein, and 1% fat. Indeed, the most ideal way to utilize ginger is by adding raw ginger to your food varieties and beverages.


Garlic is used in nearly every cuisine on the planet. It adds a little zest to food and is beneficial to your health. Garlic has antiseptic, antibacterial, and antifungal properties. Consuming garlic extract reduces the severity of cold and flu symptoms to a greater extent. It has been shown to help with stress and exhaustion. Garlic has the ability to influence how your adrenal glands respond to stress. When you eat garlic, your adrenals create fewer stress chemicals, which reduces fatigue. It also has a range of health benefits, notably improved heart health and reduced cancer risk.


Spinach is rich in vitamin C and also high in antioxidants and beta carotene, both of which may boost our immune systems’ ability to fight infection. The best way to keep the nutrients in spinach is to cook it as little as possible. Light cooking, on the other hand, facilitates vitamin A absorption. It is stated that if you eat spinach on a daily basis, you won’t need to take any special drinks or supplements to boost your immunity. A healthy dose of spinach can benefit in the long run by lowering the risk of fractures and degeneration. It helps to regulate blood sugar levels and improves the metabolism as well as the digestive system. It’s low in calories and high in proteins and fibres, making it ideal for weight loss.


Almonds are a great source of zinc, which helps with growth, development, and immune function maintenance. Especially important for those with high blood pressure, diabetes, or obesity. Almonds also contain iron and protein, both of which are beneficial for disease resistance. Almonds can be consumed as a snack in between meals or added to a variety of dishes. Trust me, it is only going to make the food tastier and healthier.

Green Tea

Green tea is often regarded as one of the world’s healthiest beverages. It’s high in antioxidants, which have a variety of health benefits, including cancer prevention, a lower risk of cardiac disease, and enhanced mental performance. Green tea is more than just a drink that keeps you hydrated. It is enriched in polyphenols, which are natural substances with health advantages such as inflammation control and cancer prevention. Green tea can be consumed for detoxifying your body, boosting your metabolism, improving your overall health and more.


Broccoli is a vitamin and mineral powerhouse. It is one of the healthiest veggies you can eat, with vitamins A, C, and E, as well as fibre and many other antioxidants. Also, beta-carotene, potassium, magnesium, zinc, and iron are all abundant in the vegetable. Broccoli helps maintain a healthy neurological system and good brain function. It also enables regular muscle growth. It is enriched in calcium and vitamin K, which are both helpful for bone health and the prevention of osteoporosis. This miracle vegetable also supports the repair of skin damage due to the presence of glucoraphanin, which benefits the cleansing and rejuvenation of the skin.

These are a few must-have foods among a lot to boost your immunity against diseases. Consistency is the key. Consume these on a regular basis to develop a healthy and well-balanced lifestyle. Make every effort to avoid consuming unprocessed food every day and eat fresh foods. Also avoid refined items and say “no” to baked goods. We know it is not as easy and practical as it sounds. Still continue to make an effort to keep this under control. Have a healthy life, peeps!

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