Have you stepped into the cold shower and felt uncomfortable then you are not alone!! A natural wellness routine that has been making many heads turn these days is cold showers. It is noteworthy that cold showers can boost both physical as well as mental wellbeing of an individual. There are numerous health benefits of cold showers which we might not be aware of. Cold showers can lower inflammation, boost immunity, boost circulation, stimulate metabolism, improve kidney health etc. From a mental health aspect, cold showers can boost our mood, reduce anxiety and stress etc. How would a cold shower be beneficial for our heart health? Enhanced circulation and vascular health: Point to be noted is that alternating vasoconstriction and vasodilation would improve blood circulation. Toxins etc would get flushed out. Oxygen rich blood would be delivered to the tissues. It must be taken into note that improved blood circulation would support organ functions and lowers fatigue feeling etc. Boosted metabolism and calorie burning: When we take cold showers, brown adipose tissue would get activated and heat would get generated by burning of calories. By this, metabolic rate would get increased and weight would get managed in us. By this our heart health would get better. By regularly exposing us to cold showers, insulin sensitivity would get enhanced and inflammation would get reduced. Finally, metabolic and heart function would get support. Lowers inflammation: Chronic inflammation would lead to heart disease is known. Superb piece of information is that cold showers would lower the inflammation in us. Muscle soreness etc would get reduced and there would be speedy recovery after exercise. Stress reduction etc: When we expose ourselves to cold showers regularly, then our cortisol levels would reduce. By this, our heart health would benefit as blood pressure would get reduced. It is worthy to note that many persons had improved mood after cold showers due to release of happy hormones or endorphins How would our heart get affected due to a cold shower? Sudden hypertension or BP: By exposure to cold showers suddenly, we could have a spike in the blood pressure or BP. This could be a serious issue. Arrhythmias and heart beat disorders: In sensitive individuals, sudden exposure to cold showers could lead to irregular heartbeats or arrhythmia. Coronary heart disease: It must be noted that vasoconstriction would reduce the flow of blood in the already narrowed arteries. By this, there are more chances of angina or heart attacks etc. Safe incorporation of cold showers every day: It is necessary to start cold shower exposure gradually. Beginning with warm water and slowly lowering the temperature over several days etc would be good. It is necessary to aim for short exposure to cold showers. Exposure to cold showers must be stopped immediately if there is dizziness etc. Consulting a doctor would be important especially for those who have heart disease, high BP or other respiratory issues etc. Please take care.

In today`s hurry burry world, the majority of us do not have time at our disposal even to take care of our own health. In such a scenario, not many of us would be aware of nigella seeds or kalonji seeds that could be superb for our health. Nigella sativa or kalonji seeds belong to the family named Ranunculaceae and they are annual flowering plants. They are found in western Asia, Cyprus and Turkey etc. Point is that kalonji seeds, fennel seeds and celery have been used in Ayurvedic medicine for many decades. These three can be roasted lightly and consumed before bed. How to consume roasted nigella seeds On a low flame for about 15 minutes, roast one teaspoon of nigella or kalonji seeds and then consume the seeds in lukewarm water before sleep. What happens when we consume a spoon of roasted nigella seeds before bed? Keeps digestive system in good health: When we eat roasted nigella seeds before bed, the fibre and antioxidants that are present in the seeds would help us to avoid digestion issues like gas, constipation, indigestion etc. our intestines would be kept clean by eating these roasted seeds daily. We would have a good appetite for food. Strengthens our immune system: Here, the antiviral and antibacterial properties of nigella seeds play a huge role. Our immunity would be strengthened by the intake of roasted nigella seeds. For those persons who get affected frequently by cold, cough etc, these kalonji seeds would be superb. Controls blood sugar and cholesterol: For many of us, diabetes and high cholesterol levels are two huge issues. The presence of thymoquinone in nigella or kalonji seeds would help us to manage diabetes well. By consuming roasted nigella seeds before bed daily, our bad cholesterol or LDL would be reduced and good cholesterol would be enhanced. By this, our heart health would be good. Good for the skin and hair etc: Not many would know that intake of roasted nigella seeds would be good for skin and hair health. Our hair roots would get strengthened by consuming roasted nigella seeds daily before bed. Our skin would get a natural glow.

Have you ever heard about forever chemicals? Truth is that forever chemicals are present from the water we drink to the food we eat and even in our cells etc. The important question now is can these forever chemicals trigger any health issue in us? In a recent study, it was found that these forever chemicals are linked to type 2 diabetes. Shocking isn`t it?? USA based Mount Sinai researchers have identified a close association between forever chemicals and type-2 diabetes and their findings have been published in eBioMedicine journal. In the 1940s, forever chemicals were developed and they have become part of our lives. It must be noted that forever chemicals or PFA or per and poly fluoro alkyl substances belong to the class of synthetic chemicals. They are said to be resistant to heat, oil and water. Point to be noted is that these PFAs are used in products ranging from Teflon pans, cosmetics, dental floss etc. In other words, PFAs are present in non-stick cookware to stain resistant furniture etc. A link between PFAs and type- 2 diabetes has been identified by the researchers now. According to the researchers, exposure to PFAs could lead to type-2 diabetes in humans. Metabolic irregularities in amino acid biosynthesis and drug metabolism and might explain how PFAs could affect our body`s ability to regulate blood sugar. What work do the researchers do? It is learnt that the researchers looked at the data of more than 70000 study participants who have sought care at Mount Sinai Hospital in New York City from 2007 onwards.  It is noteworthy that the researchers analysed as many as180 people who were diagnosed with type-2 diabetes or T2D and compared them with those who did not have T2D. For analysing PFAs, the researchers took blood samples from these persons. Inference from the study: It has been brought to light by the researchers that the high levels of PFAs have been associated with greater risk of developing type-2 diabetes. They have found out that increased exposure to PFAs would lead to 31% increased risk of getting type-2 diabetes. It was later explained by Vishal Midya, PhD, MStat, who is the corresponding author and assistant professor of environmental medicine at Mount Sinai Hospital that PFAs were synthetic chemicals resistant to heat, water and oil etc. He added that these chemicals are present in everyday products of the consumer. HeHe concluded that since these chemicals do not break up easily they accumulate in the environment/ human bodies etc. Importance of the research study: Point is that this study emphasizes the importance of preventing exposure to PFAs to promote public health. With the help of the findings, it would be possible to design more effective interventions for early prevention of type-2 diabetes.

Nothing can bring more joy and happiness for a parents or couple than watching their babies grow before their eyes!! The growth of a baby would have numerous sweet memories for the parents like seeing their baby smile and seeing the first teeth etc. The appearance of teeth in the baby for the very first time can not only bring happiness for the parents but also tears, drool, and sleepless nights for the newborn as well as parents. Teething in babies: There are some babies who do not have teeth even when they are one year old. It must be noted that by the third month itself babies would put their fingers in their mouths and have excess saliva coming out of their mouths. The first teeth in the baby would come out after 6 months in most babies. By the time the babies turn 3 yr of age, they would have almost all their teeth. Common signs: Parents must watch out for these common signs of teething in their babies. These signs are irritability, fussiness, swollen gums, excess drooling, chewing objects and disturbed sleep patterns etc. Finally, some babies might even have a slight rise in the temperature. How to make a teething baby comfortable? It is true that teething is a difficult stage for the babies. Hence it is the duty of the parents to make their babies comfortable. Point is that parents can provide teething toys to their babies. Secondly, parents can gently massage their baby`s gums. Parents can provide extra comfort, cuddles, play time etc. This would reduce the irritability and fuzziness of the babies. Cold compress can also be applied on the baby`s gums to comfort them. Consulting a paediatrician is very essential for the parents if teething causes significant pain in their babies. Important note for parents: Parents must be aware of the difference between teething and ear infection in their babies. The reason for this is both teething as well as ear infection can have similar kinds of symptoms in the babies. The parents must be able to differentiate teething and ear infections. Babies with ear infections and teething might show similar symptoms crying, fuzziness, bringing their hands to mouth, change in eating and sleeping patterns etc.

We all know that vitamin D is associated with bone health. How many are aware that vitamin K is also associated with bone health? It is true that vitamin K would strengthen the bones in us.  This vitamin K also plays its part in blood clotting also. It is worthy to note that vitamin K is a fat soluble vitamin that is very much needed for our health to be normal. Vitamin K is present in forms like phylloquinone present in green leafy vegetables and menaquinones produced by gut bacteria. Dosage for vitamin K: It must be noted that adult persons would need 120 micrograms (for males) and 90mcg (for females) of vitamin K per day. This vitamin could b got through oral supplements, injections or drops etc Intake of kale: It is noteworthy that one cup of kale contains 1062 micrograms of vitamin K. Therefore, one bowl of kale salad is adequate for daily requirements of this vitamin. Intake of spinach: One cup of spinach has about 888 micrograms of vitamin K. Hence, it is needed to consume spinach for the sake of vitamin K. Moreover, intake of spinach would also help in heart health, better vision etc. Intake of Brussel sprouts: It must be taken into note that one cup of Brussel sprouts would have 155.8mcg of vitamin K. There are also other benefits of this vegetable like improved immunity, better blood sugar control, good for digestion etc. Intake of broccoli: Not only fibres and proteins are present in broccoli but also vitamin K. Information is that one cup of broccoli would have 220 mcg of the nutrient. Intake of edamame: Prepared with immature soybeans in their pods is edamame or a dish in East Asia.  Point is that one cup of edamame contains 37.1mcg of vitamin K. This edamame also has other benefits like weight loss, heart health, bone health etc. Intake of soybeans: Not many of us would be aware of the fact that soybeans are the highest sources s of vitamin K2. Point is that 3.5ounces of soybeans would have 1000mcg of vitamin K. It is known that soybeans intake would also help in cancer prevention plus better heart health, better blood sugar control etc. Intake of prunes: One cup of prunes or dried plums contains 60mcg of vitamin K. There are also other benefits of prunes like improved blood sugar control, improved BP, boost heart health etc. Intake of olive oil: Best cooking oil that has vitamin k in it is olive oil. Information is that one tablespoon of olive oil would have 8mcg of vitamin K. There are many advantages of olive oil such as improved digestion, heart health, controlled BP etc. Intake of cheese: One serving or half ounce of cheddar cheese would have 4mcg of vitamin K in them. Truth is that 1.5 ounces of mozzarella would have 2mcg of vitamin K. Intake of cheese would also improve our bone health, dental health, Gut health, weight management etc. Vitamin K deficiency: If a person does not have enough vitamin K, then he or she is said to be vitamin K deficient. They would show symptoms like easy bruising, prolonged bleeding, bleeding from nose, blood in urine, heavy menstrual bleeding, small blood clot under nails etc.