World Chocolate Day: Try these chocolate-infused masks for glow and hydration!
'Chocolate has exfoliating, antioxidant, hydrating, and detoxifying properties that protect skin from oxidative stress and ageing,' says dermatologist Dr Deepali Bhardwaj, adding, 'For chapped lips or dry skin, it's very effective.'
Skincare expert Dr Kiran Sethi suggests using raw cacao for best results. 'You usually need just one tablespoon in a face mask,' she says.
Try these easy DIY masks:
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Hindustan Times
a day ago
- Hindustan Times
Doctors reveal 9 signs of low vitamin D that may cause fatigue during monsoon
The monsoon season may bring along the feeling of a decline in our energy levels. Days can feel long and draining, and even after a good night's sleep, a feeling of persistent exhaustion continues. Body aches, irritability, and a noticeable dip in mood can often accompany this fatigue. While we might attribute these symptoms to the weather, one significant and usually overlooked culprit could be low vitamin D levels. If you've been feeling exhausted, mentally foggy, or off-balance, do consider checking your vitamin D levels. (Adobe Stock) Vitamin D plays a vital role in various bodily functions, including bone health, muscle strength, immune response, and emotional well-being. Unlike most other vitamins, which we primarily obtain from food, vitamin D is produced by our bodies when our skin is exposed to sunlight, particularly UVB rays. During the rainy season, when outdoor activities decrease and the skies are often cloudy, our exposure to sunlight drops significantly, leading to a sharp decline in vitamin D levels for many people, as reported in The Journal of Nutrition. 9 signs of vitamin D deficiency Low vitamin D levels do not always manifest as clear-cut symptoms. Instead, they can present in vague ways, making it easy to overlook them. Dr Siri M Kamath, Consultant Internal Medicine, Gleneagles BGS Hospital, Kengeri, Bengaluru, tells Health Shots ten signs of low vitamin D that may be contribute to fatigue during the monsoon season: 1. Persistent fatigue Feeling tired throughout the day, despite getting adequate rest, is a common symptom of low vitamin D levels. This persistent fatigue can significantly impact your daily activities, making even simple tasks seem more challenging. 2. Unexplained muscle ache Do you find yourself experiencing muscle soreness that you can't quite explain? Low vitamin D may be the reason. A deficiency can lead to muscle weakness and vague aches, causing discomfort during regular activities. 3. General body heaviness An overall feeling of heaviness in the body—sometimes described as a lack of energy to move—can also stem from insufficient vitamin D levels. This feeling might be dismissed as seasonal lethargy, but it warrants attention. 4. Changes in mood If you've noticed increased irritability or feelings of sadness, low vitamin D levels could be a contributing factor. Several studies published in Springer Nature suggest a link between vitamin D deficiency and mood disturbances, including depression and anxiety. Extreme fluctuations in mood without apparent cause can indicate a deficiency. If you find yourself feeling unusually down or irritable, consider the possibility that you may have low vitamin D levels. 5. Difficulty concentrating Having trouble focusing or experiencing mental fog can be linked to low vitamin D levels. This can significantly impact productivity and overall mental clarity. 6. Weakened immune response Frequent colds or infections can indicate a weakened immune system, which may be linked to low vitamin D levels. This vitamin plays a vital role in immune function, and deficiency can increase susceptibility to illnesses. 7. Bone pain or weakness Vitamin D is vital for calcium absorption; a deficiency might lead to weakened bones and an increased risk of fractures. If you notice chronic bone pain, it could be time to assess your vitamin D levels. 8. Sleep disturbances Difficulty falling asleep or staying asleep may also be a sign of low vitamin D levels. Restorative sleep is vital for overall health, and this vitamin plays a vital role in regulating sleep patterns. 9. Increased sensitivity to pain Low vitamin D can heighten pain sensitivity. If you notice that you are more sensitive to pain during the rainy months, evaluate your vitamin D levels, as this could make a significant difference in your comfort. Who is at risk of low vitamin D? Certain groups of people are more prone to vitamin D deficiency. "Individuals who spend most of their time indoors, whether due to work constraints, age, or lifestyle choices, are particularly at risk. Individuals with darker skin also require more sunlight to produce adequate levels of vitamin D, thereby increasing their risk of deficiency," diabetologist Dr Siri M Kamath tells Health Shots. Moreover, as we age, our skin loses its ability to synthesise vitamin D efficiently, making older adults more susceptible to vitamin D deficiency, as per research published in Springer Nature. How to diagnose vitamin D deficiency? Are you experiencing several of the signs mentioned above? In that case, it is advisable to consult your healthcare provider about your vitamin D levels. The simplest method of diagnosis is a routine blood test. If your levels are found to be below normal, your doctor can recommend appropriate supplements. "The dosage of vitamin D can vary based on how low your levels are. In some cases, you may need weekly or monthly supplements to restore balance. It is essential to consult a doctor for medical supervision, as both deficiency and excess can have adverse health consequences. While dietary sources like fortified milk, eggs, and fatty fish can help improve your vitamin D levels, they usually aren't enough to correct a significant deficiency," says Dr Siri M Kamath. Best time for vitamin D exposure As the clouds clear and the rainy season comes to an end, it's a perfect opportunity to increase your sun exposure gradually. Aim for just 15 to 20 minutes of direct sunlight on your arms and face a few times a week, preferably before 11 a.m. This minor adjustment can be a significant step towards maintaining adequate vitamin D levels. However, for those with a diagnosed deficiency, sunlight alone may not suffice. Often, a simple correction can lead to a noticeable improvement in your energy levels and overall well-being. Not only can this enhance your day-to-day quality of life, but addressing low vitamin D can also protect your long-term bone health and immune function.
Hindustan Times
2 days ago
- Hindustan Times
Struggling with high LDL? Yoga expert shares 9 simple yoga poses to lower bad cholesterol
High cholesterol doesn't always show symptoms, but it can quietly impact your heart health over time. You don't need a complicated routine to start making a difference. Yoga, a gentle yet powerful practice, can help support healthier cholesterol levels by improving digestion, boosting metabolism, and supporting liver function—all key factors in managing LDL (bad cholesterol) and supporting HDL (good cholesterol). Unlike intense workouts, these yoga poses are easy and can be done right at home. Plus, yoga helps reduce stress, a hidden factor that can raise LDL. So, below are some of the best yoga poses to manage cholesterol levels naturally. Yoga can help prevent high cholesterol levels.(Adobe Stock) Yoga poses for cholesterol Find 9 best yoga poses to reduce bad cholesterol levels (LDL) and boost good cholesterol (HDL), supporting heart health: 1. Kapalabhati Pranayama (Skull shining breath) This includes rapid breathing techniques that stimulate the abdominal organs and improve metabolism. This supports liver function and helps break down bad cholesterol in the body. How to do it: Sit comfortably with your spine tall. Inhale deeply, then exhale forcefully through your nose while pulling your stomach in. Repeat for 30 rounds. 2. Sarvangasana (Shoulder stand) 'A powerful inversion pose that improves blood circulation and stimulates the thyroid gland, which helps regulate metabolism and supports the breakdown of LDL (bad cholesterol),' says yoga expert Himalayan Siddha Akshar, founder of Akshar Yoga Kendraa. How to do it: Lie on your back and lift your legs upward. Support your lower back with your hands, keeping your legs straight and toes pointed. 3. Ardha Matsyendrasana (Half spinal twist) This seated twist promotes healthy digestion and helps reduce abdominal fat over time, contributing to lower bad cholesterol. How to do it: Sit with both legs extended in front of you. Inhale and lengthen your spine, exhale and twist, reaching toward your foot. 4. Bhujangasana (Cobra pose) This pose stimulates abdominal organs and promotes fat burn, which helps in reducing bad cholesterol and improving overall liver health. How to do it: Lie on your stomach with your hands under your shoulders. Press into your palms and lift your chest, keeping elbows bent. 5. Dhanurasana (Bow pose) By activating the liver and pancreas, this backbend helps improve fat digestion and supports the body in reducing LDL cholesterol levels. How to do it: Lie on your stomach and bend your knees. Grab your ankles, then lift your chest and thighs off the ground. Bow pose can help improve blood circulation.(Freepik) 6. Paschimottanasana (Seated forward bend) 'This forward fold improves digestion and helps the body eliminate fat and toxins, reducing bad cholesterol buildup<' explains Akshar. How to do it: Sit with legs stretched forward. Inhale to lengthen the spine, and exhale and fold forward to touch your feet. 7. Tadasana (Mountain pose) This pose improves posture, builds focus, and sets the tone for a deeper practice and increased mindfulness. How to do it: Stand tall with feet together and arms at your sides. Inhale, raise your arms overhead, and lift your heels if comfortable. 8. Chakrasana (Wheel pose) This backbend energizes the body and stimulates blood flow, supporting heart health and regulating high cholesterol levels. How to do it: Lie on your back, bend your knees, and place your palms under your shoulders. Push your body upward into a full arch. 9. Shavasana (Corpse pose) 'A deeply relaxing pose that helps reduce stress, a known contributor to high cholesterol and overall imbalance," as per the expert. How to do it: Lie on your back with your arms at your sides. Close your eyes, breathe gently, and let your body fully relax. While these yoga poses can support heart health by helping to lower cholesterol, they may not replace the need for medication in many cases. Doctors often prescribe medication to reduce the risk of more serious heart issues. That said, practicing yoga is completely safe and offers additional benefits to support your heart health. Frequently asked questions (FAQs) 1. How often should I do yoga to lower cholesterol? Practicing yoga at least 4–5 times a week, along with a healthy diet and lifestyle, can help improve heart health and support better cholesterol levels over time. 2. Can yoga replace cholesterol medication? While yoga has many benefits, it shouldn't replace medication unless your doctor advises it. 3. Is yoga safe with high cholesterol or heart issues? Generally, yes. But it is always wise to consult your doctor before starting a new routine, especially if you have any heart-related conditions.
Hindustan Times
11-07-2025
- Hindustan Times
Spectator by Seema Goswami: Revise your portion
The thought struck me first a couple of weeks ago as I sat down for lunch at a traditional thali restaurant. This, I said to my fellow diners, is the best way to practice portion control. A thali is a great way to practise portion control. You get to eat a variety of small servings. So, no overeating. (ADOBE STOCK) You get a thali with small katoris containing tiny quantities of every dish you are going to sample, with a small portion of rice or roti in the middle. If you don't want to eat something you just ask for that katori to be removed. And then after you have had a taste of it all, you decide which dish you want seconds of and it is served to you. So, you eat a variety of dishes in small portions, choosing which one to have more of and ask for an extra roti or rice as required. Zero wastage. No overeating. What better example of portion control could there be? But as I got thinking, I realised that many modern dietary practices and principles have their roots in traditional ways of eating in India. Let me count the ways. An Indian meal is an exercise in balance. It includes protein such as meat, dal and paneer, (ADOBE STOCK) Combining proteins and carbs: In a traditional Indian meal, we always include a protein like fish or meat in small quantities (paneer and dal if you are vegetarian), a subzi of some kind, all to be eaten with a roti or rice. But on the whole, the roti is made of whole wheat, which makes it a much healthier option. And the entire meal itself is an exercise in balance. Using a healthy fat like ghee. The ancients knew a thing or two when it came to using gut-healthy fats. And ghee is right up there with them. So, whether you use it for cooking, tempering, or just slathering on your chapati, your digestive system will thank you for it. Including a probiotic in the meal. They are all the rage now, but Indians have been including natural probiotics in their meals for centuries in the form of a bowl of dahi (or its fancier variant, raita) or even a glass of buttermilk. This doesn't just act as a cooling counterpart to all the spices in the food, it is actually beneficial to your gut health. Indians have been including natural probiotics in their meals in the form of dahi or buttermilk. (ADOBE STOCK) Raw food. We are told by nutritionists that we should begin our meal with raw vegetables in the form of salads to aid digestion and ensure that the release of blood sugar is regulated when we eat. But we have been doing this intuitively all this time, adding a bowl of sprouts, slices of onions, cucumber, carrots and the like to our table every time we sit down to eat. Fermentation and pickling. Yes, that's the latest dietary fad that we are all supposed to follow. But we are way ahead on this with the array of achars that live on our dining tables, waiting patiently for meal times. And a good mango, chilli or garlic pickle beats kimchi every time. So, I guess if you want to follow modern dietary advice, you really can't go wrong by adhering to ancient Indian rules of eating. You will eat well; you'll eat the right stuff; and you won't eat too much. And you really can't ask for much more than that. From HT Brunch, July 12, 2025 Follow us on
