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Business Standard
4 days ago
- Health
- Business Standard
From protein goals to fibremaxxing: Are these health trends any good?
For years, social media—particularly TikTok and Instagram —has been obsessed with hitting protein goals. However, recently, a new trend has emerged: Fibre goals and the rise of 'fibremaxxing'. While these trends are often shared by fitness influencers or wellness creators, it's important to understand what's rooted in science and what might be just another passing fad. Why protein goals became popular—and when they're overdone Protein goals became popular for a good reason: protein helps build and repair muscles, supports metabolism, and promotes satiety (the feeling of fullness). According to Harvard Health Publishing, the average adult needs about 0.8 grams of protein per kilogram of body weight per day. That's roughly 50–60 grams daily for someone who weighs around 70 kg. Despite the hype, most people already get enough protein from their regular diet. Overconsumption of protein supplements or shakes may not provide extra benefits for the average person and could stress the kidneys in some cases. Is fibremaxxing actually good for your gut? The new trend of 'fibremaxxing' is where users try to meet or exceed daily fibre recommendations. It has gone viral in recent months. Videos showing high-fibre meals, gut health smoothies, and hacks are now gaining traction under hashtags like #fibregoals and #guthealth. Dr Partap Chauhan, founder and director of Jiva Ayurveda, says, 'Fibre is having its moment on social media, and rightly so—but the science is not new. Fibre-rich foods like seasonal fruits, whole grains, lentils, and vegetables have always been considered essential for good gut health. The shift from protein obsession to fibre awareness is a welcome one, but the real challenge lies in personalised application. Your body type, digestion, and daily routine must guide your diet, not online trends.' The CDC recommends that adults eat 22 to 34 grams of fibre each day, depending on age and sex. A sudden increase in fibre can lead to digestive discomfort like bloating, gas, constipation, diarrhoea, or cramps. Debalina Dutta, dietician at CMRI Hospital, says that while increasing fibre intake poses little risk for healthy individuals, it may not be suitable for those with conditions such as Irritable Bowel Syndrome (IBS), Crohn's disease, Ulcerative Colitis, cholera, or bowel obstruction. What is the Balkan breakfast trend on social media? The Balkan breakfast trend is all over social media, with videos showing plates full of eggs, tomatoes, cucumbers, olives, feta cheese, and bread. Creators claim it's a hearty, healthy, and balanced way to start the day. According to a report by National Geographic, Balkan breakfasts are far more diverse than portrayed. In summer, plates brim with fresh produce; winter meals might feature porridges such as buckwheat or polenta. While nutritionists say this meal is balanced, nutrient-rich, and high in fibre, protein, and healthy fats, they recommend swapping white bread for whole wheat, limiting cured meat, and adding more vegetables. Those watching sodium or fat intake should go easy on the cheese and olives. ' Nutrition is very personal, as what is good and might work for one individual may not be ideal for another based on age, medical conditions, activity level, and food preferences. An effective and safe strategy is a balanced, varied, and nutrient-rich diet aimed at overall wellness,' added Dr Srishti Goyal, dietician at Ujala Cygnus Group of Hospitals. Are super greens powders better than real vegetables? Super greens powders claim to provide concentrated doses of nutrients from spinach, kale, spirulina, and more—all in a scoop. But are they better than eating real vegetables? According to a report by Indian Express, these powders help fill nutritional gaps, especially for picky eaters or people with digestive issues. However, some powders may contain added sugars, preservatives, or interfere with medications. 'The best thing to do is listen to qualified professionals and always check if the advice comes from a reliable source. Just focus on real, wholesome food, eat in the right amounts, and enjoy what you eat. That's the best way to stay healthy in the long run,' said Sowjanya Reddy, Senior Dietitian, CARE Hospitals, Hyderabad. Should you drink water first thing in the morning? Another trending morning ritual is drinking 1–2 glasses of water right after waking up—before tea, coffee, or breakfast. As per Dr Sonia Bhatt from Apollo Hospitals, this habit may help flush out toxins and kickstart digestion, promoting healthy metabolism. She adds, 'Lukewarm water is gentler on the stomach, especially if you have acidity or digestive issues. And while drinking water is in general a good habit, drinking more than 4 litres every day continuously might stress out your system.' Can raw carrot salad really balance hormones? This quirky trend recommends eating a raw carrot salad (with vinegar, salt, and coconut oil) once daily to balance hormones—especially oestrogen in women. TikTok users say it improves skin, mood, and PMS symptoms. The trend is credited to Dr Ray Peat, an American biologist and thyroid expert, who claims raw carrot fibre can reduce excess oestrogen, ease migraines, and alleviate PMS symptoms. His observations, based on self-reports and small samples, suggest oestrogen levels dropped within days of adopting the carrot diet. Experts say that the fibre, antioxidants, and other nutrients in carrots do benefit health. It should not be treated as a 'miracle food'. If you have hormonal imbalances, consult a healthcare provider. 'Aim for 4–5 daily servings of colourful fruits and vegetables, which consist of fibre, vitamins, antioxidants, and hydration essential for gastrointestinal health and disease prevention. Choose whole grains like brown rice, oats, quinoa, and millet instead of refined carbohydrates, which contain complex carbohydrates, B vitamins, and fibre that will control blood sugar and keep you satiated. Include high-quality protein food items like legumes, fish, poultry, eggs, tofu, dairy, and nuts to maintain muscle health, immunity, and satiety, while keeping animal-based proteins lean and portion-controlled,' explained Dr Goyal. How do you know if a diet trend is right for you? Dr Chauhan recommends asking three simple questions before following any advice:
Hindustan Times
10-07-2025
- Health
- Hindustan Times
5 ayurvedic rituals to begin your morning with for a healthier gut and immunity in monsoon
While monsoon has its own gentle aesthetics, petrichor, scenic greens, and moody skies, when it comes to health, the season may not be as gentle. The body becomes particularly vulnerable, with lowered immunity, sluggish digestion, and a higher risk of infections. Low energy is one of the most frequent complaints, and it can easily derail your morning routine. This is why having a healthy, grounding start to the day becomes even more important during this time, taking care of both mental and physical health. Make sure you have a routine that helps you start your morning with energy.(Shutterstock) ALSO READ: No morning routine? Start with these 6 powerful yoga asanas to bring energy and structure to your day Dr Partap Chauhan, founder and director of Jiva Ayurveda, shared with HT Lifestyle how building a holistic routine helps to start the day on a balanced, energised note. This is particularly important as monsoon brings a lot of seasonal health challenges like low immunity. He said, 'Monsoon leaves your body vulnerable to infections, sluggish digestion, and low immunity. According to Ayurveda, the transition between seasons is a critical time when your body's natural balance can be easily disturbed. That's why it's important to adopt immunity-boosting habits, especially in the morning when your body is most receptive to positive change.' Dr Chauhan shared 5 early morning rituals that you can include in your routine: 1. Wake up with warm water Warm water helps to flush out all the toxins.(Shutterstock) Begin your day with a glass of warm water. It helps flush out toxins, stimulates digestion, and prepares your system for the day ahead. Tip: If you add a few drops of lemon juice or a pinch of turmeric, even better. 2. Oil pulling to detoxify naturally Swishing sesame or coconut oil in your mouth for about 5–10 minutes can remove oral toxins, support gum health and boost immunity. This ancient Ayurvedic practice is surprisingly effective and quite calming, too. 3. Herbal tea for daily defence Prepare an herbal infusion with tulsi, ginger and black pepper. It's light, aromatic, and doesn't take long to brew. It helps clear accumulated mucus, kindles digestive fire and acts as a natural defence against seasonal pathogens. 4. Pranayama to activate your lungs Practice pranayama and start the day on a positive note.(Shutterstock) A few rounds of deep breathing, preferably Anulom Vilom or Bhastrika, can enhance oxygen flow, balance doshas, and keep your respiratory system robust. Do it on an empty stomach and in a clean space. 5. Abhyanga or self-massage Massaging your body with warm medicated oil before bath nourishes the skin, relaxes your muscles and helps in lymphatic drainage. It's especially useful when the damp monsoon air makes you feel heavy or fatigued. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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Business Standard
21-06-2025
- Health
- Business Standard
Stressed at work? Try these desk-friendly yoga techniques to relax fast
Deadlines piling up, back-to-back meetings, and endless emails—if your workday feels like a pressure cooker, you're not alone. But here's some good news: calm is just a few breaths away, and you don't even need to leave your desk. 'According to Ayurveda, the quality of your breath mirrors the quality of your thoughts. If your breath is chaotic, so is your mind. This is where simple yogic breathing exercises, or Pranayama, can reset your nervous system in just a few minutes—without having to disrupt your workflow,' says Dr Partap Chauhan, Founder & Director of Jiva Ayurveda. International Yoga Day isn't just about complex poses—it's about embracing yoga as a lifestyle. And Pranayama fits seamlessly into even the busiest schedules. Over 1,500 research papers in the last decade confirm that Pranayama reduces stress, induces meditative states, and increases lung capacity—all while being chair- and office-friendly. 'Most people turn to screens, snacks, or caffeine to cope with stress, but those are temporary fixes. One of the most powerful tools for relief is something you already possess—your breath,' says Dr Waseem Ud Din, Consultant Pulmonologist, Ujala Cygnus Group of Hospitals. Four easy breathing exercises to try at your desk Here are some practical Pranayama techniques for instant calm—especially meaningful this International Yoga Day: 1. Box Breathing (Square Breathing) How to do it: Inhale for 4 counts Hold for 4 counts Exhale for 4 counts Hold again for 4 counts Repeat for 3–4 rounds. This Navy SEAL-approved technique quickly calms the nervous system and enhances focus. 2. Anulom Vilom (Alternate Nostril Breathing) When to use: Midday reset or post-lunch fatigue How to do it: Close your right nostril with your thumb; inhale through the left Close the left with your ring finger; release the right and exhale Inhale through the right; close it and exhale through the left That's one round. Repeat for 2–5 minutes. This breathing balances brain hemispheres and sharpens mental clarity. 3. Bhramari (Bee Breath) When to use: After a tense conversation or upsetting email How to do it: Inhale deeply Close your eyes and ears (gently press the cartilage with your thumbs) Exhale with a soft humming sound like a bee Repeat 3–5 times. Known to instantly relax the nervous system and reduce frustration. 4. Sighing Breath When to use: When everything feels overwhelming How to do it: Inhale deeply through your nose Let out an audible sigh through your mouth Repeat 3–4 times. Simple yet effective for releasing built-up tension. Bonus tips: Dr Waseem recommends starting with belly breathing—sit tall, place one hand on your belly, and take slow, deep breaths. 'If your stomach rises as you inhale and falls as you exhale, you're doing it right. Just five breaths can ground your mind instantly,' he says. "Practicing these techniques, in combination with homeopathic remedies such as Kali Phosphoricum 6X (for mental exhaustion) or Argentum Nitricum 30 (anticipatory anxiety), can enhance emotional equilibrium and develop mental resilience over time," adds Dr. Mukesh Batra, Founder & Chairman Emeritus, Dr Batra's Healthcare. Why it works Wellness experts agree: slow, deep breathing signals your brain to relax. This slows heart rate, lowers blood pressure, and reduces cortisol, the primary stress hormone. 'Your breath is the bridge between your body and your mind. Conscious breathing activates the parasympathetic nervous system, which promotes rest and recovery,' explains Dr Chauhan. Dr Neha Agarwal, Critical Care Head at Apollo Hospitals, says she turns to breathwork during chaotic days: 'I close my eyes, inhale slowly for 5 counts, pause, then exhale for 5 counts. Even 60 seconds of conscious breathing between tasks can clear mental clutter.' The best part? No mat or special clothes needed Unlike yoga poses, breathing exercises require no equipment—just your breath and a few minutes of mindfulness. Whether you're stuck in traffic, preparing a presentation, or feeling overwhelmed at your desk, these techniques can help reset your day. So next time stress sneaks up on you, skip the extra coffee. Inhale calm. Exhale chaos.
India Today
13-05-2025
- Health
- India Today
How post-vaccine fatigue melts away with Ayurveda
Vaccines, while providing protection against infections, come with a dash of temporary feverishness and feeling unusually tired. The fatigue is the body's natural response to the vaccine shot as it adjusts and builds lingering tiredness can disrupt one's daily activity, slow down recovery and weaken overall resilience. Ayurveda offers help. Partap Chauhan, founder-director of Jiva Ayurveda, a personlised Ayurveda treatment brand, advises remedies to rebalance the body after vaccination:While post-vaccination fatigue is natural, Ayurveda offers a safe and effective path to restoring energy and protecting long-term wellbeing. If you are feeling drained after taking a vaccine, consider seeking personalised guidance from an experienced Ayurvedic doctor. A customised plan based on your unique body type (Prakriti) and health condition can help you bounce back stronger and with RasayanaAyurveda offers gentle yet powerful solutions to help regain balance, restore energy and strengthen the body's internal systems after vaccination. In Ayurveda, post-illness or post-stress recovery is often supported by Rasayana, a specialised branch focused on rejuvenation and vitality. Incorporating Rasayana herbs into your routine can make a remarkable difference while overcoming post-vaccine Ashwagandha helps combat fatigue by reducing cortisol levels, enhancing stamina and calming the nervous system.* Amalaki (Indian Gooseberry) is a rich source of Vitamin C and a powerful antioxidant that aids faster healing and cellular regeneration.* Guduchi (Giloy) is revered for its ability to boost immunity, detoxify the system and promote overall a qualified Ayurvedic doctor before starting any herbal supplements to ensure they align with your body constitution and Ayurvedic detox Post-vaccine tiredness can sometimes be linked to the accumulation of ama (toxins) in the body. Ayurveda recommends mild detoxification techniques to eliminate toxins and strengthen your inner vitality.* Start your day with warm herbal teas, such as ginger, coriander or cinnamon, to stimulate digestion and circulation.* Choose light, freshly cooked meals seasoned with spices such as turmeric, cumin and black pepper to support Therapies such as Abhyanga (self-massage with medicated oils) and Swedana (herbal steam therapy) under expert guidance can help revitalise your simple detox practices can lighten the load on your body, accelerate recovery and help you feel energised from that supports natural healingTrue healing is about how you feel and live every day. A few mindful changes can significantly fast-track your recovery from post-vaccine fatigue.* Prioritise early and restful sleep to allow your body to repair and rebuild.* Focus on easy-to-digest, nourishing foods such as moong dal khichdi, vegetable soups and seasonal fruits.* Sip on hydrating herbal decoctions, such as Tulsi or Mulethi tea, throughout the day.* Embrace gentle yoga, stretching and pranayama to improve energy flow, reduce stress and enhance oxygen supply to your to India Today Magazine
News18
04-05-2025
- Health
- News18
Top 5 Morning Habits for a Healthier Summer
Last Updated: Small Ayurvedic shifts in your morning routine can bring big changes. Mornings set the tone for your entire day—and in summer that tone must be cooling, calming, and cleansing. While most advice for a 'healthy morning" is often clichéd (read- drink more water, stretch a little, meditate), Ayurveda goes deeper. It connects your habits with your body's inner intelligence and seasonal rhythms. Summer is ruled by Pitta dosha—a fiery energy. To stay balanced, your mornings must reduce internal heat, calm the mind, and protect your digestion. Dr. Partap Chauhan – Founder and Director, Jiva Ayurveda, and author shares five Ayurvedic morning rituals that can transform your summer health: 1. Wake up before sunrise (Brahma Muhurta) Rising early aligns your body with nature's cycle. The time just before dawn is dominated by Vata dosha, which supports mental clarity, alertness, and movement. Sleeping in increases sluggishness (Kapha) and can lead to heaviness, low appetite, and bloating—especially in summer. 2. Begin with copper-charged water Store water overnight in a copper vessel and sip it first thing in the morning. It balances all three doshas, flushes toxins, boosts metabolism, and prepares your gut for the day—without overheating the system like tea or coffee might. 3. Do Sheetali Pranayama Cool your inner fire with Sheetali, a powerful breathing technique that reduces Pitta, calms the nervous system, and helps with skin issues, acidity, and irritability—classic summer complaints. Just 5 minutes can make a difference. Start your day with fruits like watermelon, papaya, or a bowl of sattu (roasted gram flour) mixed with water. Avoid spicy, oily, or heavy breakfasts like parathas or fried items—they aggravate Pitta and slow digestion. Include herbs like mint, fennel, or coriander to bring down body heat. You do not need a wellness retreat to feel better this summer. Small Ayurvedic shifts in your morning routine can bring big changes. Listen to your body, follow nature's cues, and most importantly—stay cool from within. First Published: May 04, 2025, 07:11 IST
