Category: Health & Wellness

What Is Irritable Bowel Syndrome? 5 Ways to manage the IBS
Contents
What Is Irritable Bowel Syndrome?

IBS- Irritated Bowel Syndrome is a common condition affecting the large intestine. IBS’s typical symptoms include cramps, stomach pain, bloating, vomiting, diarrhea, or constipation. Symptoms like bloating and gas typically disappear after bowel movements. IBS is a debilitating illness; you will have to treat for long periods.

Irritated Bowel Syndrome can be classified into four categories. They are IBS with constipation or with diarrhea or with both known as IBS-C, IBS-D, and IBS-M, respectively. Forth is IBS-U, which is a subtype, and usually, symptoms are not frequent in it. Disorders such as anxiety, severe depression, and chronic fatigue syndrome are common in people with Irritated Bowel Syndrome.

The causes are not clear; however certain factors for IBS include combinations of gut-brain axis issues, intestinal motility disorders, over stress, gut infections, bacterial overgrowth, neurotransmitters, genetic factors, and food sensitivity. Symptoms may be trigger due to over stress or intestinal disease.

Irritated Bowel Syndrome has no cure, and it can be challenging, painful, and embarrassing to live with irritable bowel syndrome. Also, it may impact your living quality. Here are the five ways to cope up with the situation.

Read in Hindi – इर्रिटेड बाउल सिंड्रोम (IBS) क्या है? स्थिति को बेहतर ढंग से प्रबंधित करने के 5 तरीके

Read in Gujarati – ઇરીટેબલ બોવેલ સિન્ડ્રોમ (IBS) શું છે? પરિસ્થિતિને વધુ સારી રીતે સંચાલિત કરવાની 5 રીતો

Types of Irritable Bowel Syndrome (IBS)

There are three main types of Irritable Bowel Syndrome (IBS):
1. IBS with constipation (IBS-C): This type of IBS is characterized by hard, lumpy stools that are difficult to pass and infrequent bowel movements.
2. IBS with diarrhea (IBS-D): This type of IBS is characterized by loose, watery stools and frequent bowel movements.
3. IBS with mixed bowel habits (IBS-M): This type of IBS involves both constipation and diarrhea, with alternating bouts of both.
It’s worth noting that some people with IBS don’t fit into any of these categories and may experience symptoms that don’t fit the traditional definitions of IBS-C, IBS-D, or IBS-M. In such cases, doctors may refer to it as “unclassified IBS” or “IBS-U.”

Ways to manage the Irritable Bowel Syndrome (IBS)

1. Change your diet and lifestyle:

A few basic lifestyle and dietary changes will relieve your IBS symptoms. No specific Irritated Bowel Syndrome diet is available because what works for one person cannot work for another. The right nutritional modifications for you are based on your symptoms and reaction to other foods. Some food can trigger IBS; it may vary from person to person. However, some

common food and drinks trigger IBS: high-fat foods, caffeine(tea, coffee, sodas/ soft drinks), excessive fibrous food, and some gas-causing foods like beans, cabbage, green onions, wine, and so on, milk products, alcohol, artificial sweeteners. However, many of these cannot be harmful to you.

The way out is to keep a food diary and note which foods or drinks trigger IBS. According to research, a low FODMAP diet can improve Irritated Bowel Syndrome. A low FODMAP means having a meal with low Fermentable Oligosaccharides, Disaccharides, monosaccharides, and Polyols. These all are carbohydrates that have poor absorption in the small intestine, so they pass into the large intestine, where fermentation occurs by billions of bacteria, resulting in gas and bloating.

The same way change in lifestyle is needed to improve gut health. A sedentary lifestyle is inevitable, but we can change for our betterment.

Here is the list of changes that can help to manage Irritable Bowel Syndrome (IBS).

• Take 5 to 6 small meals instead of 2-3 large meals.
• Stay hydrated always.
• Take fibers but make sure not in the excessive amount; otherwise, IBS may worsen.
• Keep a minimum of 2 to 3 hours of gap between meal and sleep.
• Reduce the consumption of processed foods or packet foods.
• Increase intake of probiotics such as yogurt

2. Be physically active:

IBS symptoms are frequently prevented from worsening by physical activity. Increasing the level of your workout can provide IBS relief. Training helps to boost regular bowel contractions and reduce stress, which alleviates specific Irritated Bowel Syndrome symptoms. Research-based studies have proved that moderate to vigorous exercise, e to 5 times a week, significantly improves abdominal pain, stools regarding problems.
• Daily or minimum of 5 days per week exercise should be done.
• Everyday 30 minutes of walking, cycling, swimming or jogging should be there.
• Try to take stairs instead of a lift whenever you skip exercise.

3. Reduce stress:

Stress-induced thoughts and emotions can influence your belly and intestines. Stress-induced IBS leads to an imbalance between your brain and gut. The result is that sometimes stress and anxiety trigger intestinal activity. This causes diarrhea and churning of the stomach in some individuals. In other cases, the brain signals are inactive, and their intestines can slow, resulting in constipation, gas, and abdominal malaise. Chronic stress can lead to the imbalance and worsening of your intestinal bacteria. Thus, it is essential to manage stress to manage IBS which can eventually lead to intestinal infection, bleeding, or any colon issues.

Here are some quick ways to manage the stress;

• Do stress-relieving exercises such as meditation and yoga.
• Do the physical activity as it can reduce stress by releasing endorphins responsible for giving a sense of calm and well being.
• Sleep for 6 to 8 hours.
• Take relaxation techniques such as acupressure, body massage, or head massage.

4. Take medication:

When changes in your diet, lifestyle, and stress do not relieve your symptoms, your health care provider may recommend you try medication. Also, certain trigger factors like hormones, infections, genetic factors, menstruation, or menopause cannot be altered or avoided. At that time, it is advisable to consult a doctor.

Mostly fiber supplements, laxatives, anti-diarrheal, antidepressant, stress relievers, and so on are given as there is no any particular medicine for Irritated Bowel Syndrome. One medication may help some person but not to others. Therefore, talk with your doctor, discuss symptoms, trigger factors, and other problems to get medication if needed.

5. Psychological intervention:

Psychological therapy helps improve your symptoms if you still have problems with IBS after exploring all the above methods. Psychological intervention includes cognitive behavior therapy, gut hypnotherapy, and mindfulness training. All these methods are useful to improve your responses towards your gut. Mindful practice helps to build a consciousness of the mind and body and relax through concentration, which can lead to reducing IBS symptoms and through mental and physical feelings. Professionals in healthcare use CBT and psychodynamic treatment to treat IBS.

CBT focuses on your ideas and actions, while psychodynamic therapy focuses on how you feel about your IBS symptoms. A therapist uses hypnosis during gut-related hypnotherapy to help you learn how to calm your colon and to regain control of your physiological response.

Wrapping Up

Irritated Bowel Syndrome is an incurable disorder, and no particular solution for everyone to deal with IBS is available. But you should be on your way to decreasing discomfort from Irritated Bowel Syndrome symptoms by combining diet, exercise, stress management, medicine, and psychological therapies.

Frequently Asked Questions related to Irritable Bowel Syndrome (IBS)

1) How to cure ibs permanently?

Irritable Bowel Syndrome (IBS) cannot be cured, but symptoms can be managed through diet modifications, stress management, medications, probiotics, and exercise. Keeping track of trigger foods and avoiding them, practicing stress-reducing activities, and regular exercise can help alleviate symptoms. Consult with your healthcare provider for personalized treatment options.

2) What causes irritable bowel syndrome?

The exact cause of Irritable Bowel Syndrome (IBS) is not fully understood, but research suggests that it may be caused by a combination of factors including abnormalities in the nervous system, abnormal muscle contractions, inflammation in the gut, changes in gut bacteria, food intolerances, and psychological factors such as stress, anxiety, and depression. The exact cause of IBS can vary from person to person, and it is important to work with a healthcare provider to identify triggers and develop a personalized treatment plan.

3) Irritable bowel syndrome foods to avoid?

There is no one-size-fits-all list of foods to avoid with Irritable Bowel Syndrome (IBS), but some common trigger foods include: high-fat foods, spicy foods, caffeine, alcohol, carbonated drinks, artificial sweeteners, beans, lentils, broccoli, cabbage, onions, garlic, wheat, and dairy products. Keeping a food diary can help identify personal trigger foods.

14 Healthy foods to add in your diet to make healthy diet | Types of Diets

4) Irritable bowel syndrome symptoms

The symptoms of Irritable Bowel Syndrome (IBS) vary from person to person but may include: abdominal pain, bloating, constipation, diarrhea, gas, and alternating bouts of constipation and diarrhea. Some people with IBS may also experience nausea, fatigue, backache, and sleep disturbances.
August 18, 2023
Monsoon season diet guide: 7 Foods to avoid in Monsoons

Avoid These 7 Foods in Monsoon

The rainy season is beautifully fun, but it is also the time that you will be sick easily. The environment in monsoon makes us more vulnerable to cold or influenza. Our digestive system works relatively slow during monsoon, and the irony is – food craving is at peak around this time. If you want to stop seeing a doctor every other week, try avoiding these seven food items at all cost. so here we have listed 7 foods to avoid during rainy monsson season.

1. Chaat

Chaat sounds very tempting, especially in the rainy season. Pleasant weather and delicious food craving attract everyone to chaat or Panipuri or Bhelpuri stores. But wait! Don’t eat all that from the outside stall as there are high chances of water contamination. In this rainy weather, water contamination is all too normal. Monsoon makes water the breeding ground of germs and bacteria, and you don’t want to get a stomach infection during rain that can lead to jaundice or diarrhoea or typhoid. Surrendering to few moments of happiness and tempt may carry you to the hospital. Thus, a big no to street Chaat or Panipuri. Chaat, Panipuri, and Bhelpuri from outside stalls are some of the foods to avoid in monsoon season due to high chances of water contamination.

2. Fried Foods

Yeah, you read it right. Fried food is one of the food things to be avoided during this rainy season, and science supports this too. The intensely humid monsoon weather slows down our digestion. However, that pakoras, samosas, and kachori may appear tempting; they can cause gastronomic problems such as stomach distress, acidity, and bloating. Even extra salty food is harmful as it causes water retention.

3. Leafy Vegetables

It may seem illogical because we have been taught the value of consuming leafy vegetables throughout our lives. During the monsoon, however, they are better avoided.Leafy vegetables are a food to avoid in the monsoon season due to their vulnerability to germs and bacteria caused by grime and humidity. Those germs are not apparent to the naked eye and cause stomach or other infections. So, say no to spinach, cabbage, cauliflower, and other green leafy vegetables this season. The intake of these vegetables makes you more likely to get sick with your stomach. Instead, go for vegetables such as bottle/bitter or little gourd, tori, Indian squash, or tinda, and so on. Make sure all vegetables are washed and cooked thoroughly.

4. Carbonated drinks

Since fizzy beverages are one of the foods to avoid in monsoon season that lower our body’s minerals, and this eventually slows down enzyme activity. In monsoon, when the digestive system is already weak, such drinks can create havoc in the stomach. Instead of drinking carbonated beverages, keep hot water or Nimbu-Pani with you. If you want to have something outside, opt for green teas, ginger tea, or other hot beverages. It will help to boost the digestive system and keep you healthy.

5. Dairy Products

Yes, dairy products, especially milk and curd. You will say, how could milk, ever refreshing and one of the richest and easiest energy sources be harmful? Unfortunately, blame it on our sub-continent monsoon, it definitely can. Damp weather could suck the whole nutrients and make dairy die faster than usual. Milk can soon go bad and maybe dangerous rather than useful. If milk is too irresistible to you then make sure to drink it warm with the pinch of turmeric.It is one of the best “food to avoid in monsoon season” to prevent stomach infections.

The same way, the curd is harmful, probably more than milk. Curd may increase the risk of cough and cold. Persons with asthma and sinuses should not eat curd during the monsoon season. Therefore, it is best to some dairy products in monsoon.

6. Outside fresh food products

Fresh fruits and fruit juice from outside should be avoided during the monsoon season as they may have been contaminated due to prolonged exposure to the air and the environment. Roadside vendors usually cut fruits well in advance, and this leads to contamination. Hence, it is advisable to avoid any fresh fruits or fruit juice from outside during the monsoon season. Instead, try to consume homemade fresh fruit products immediately after cutting. It is important not to leave cut fruits for too long at home as any prolonged air exposure can also cause contamination. Therefore, it is recommended to cut and consume fresh fruits immediately to avoid any infections during the monsoon season.

7. Sea foods

Monsoon is the season in which sea creatures and fish breed. This increases the chances of waterborne diseases and food poisoning, and ethically, it is better not to consume animals during their breeding time. Therefore, in monsoon, it is advisable to avoid infection-carrying seafood and meat products. It is also a good idea to avoid meat from street vendors, as the meat may not have been stored or cooked properly, leading to food poisoning. So, if you must eat non-vegetarian food during the monsoon, it is better to prepare it at home with proper hygiene and safety measures.

14 foods to add in your diet to make healthy diet

Wrapping up
The most tempting food, particularly in the rainy season, is often the worst. Craving for different foods is at the peak, but one should not forget that along with food cravings, monsoon brings infections too. So, to keep oneself healthy, should not eat heavy meals, too much dairy products, leafy vegetables, fried and outside foods. Instead, opt for hot beverages, lukewarm water, homemade food, and food with spices.

Frequently Asked Questions related to foods to avoid during monsoons

1) what type of food should we take in monsoon?

During monsoon, it is advisable to consume hot and freshly cooked food that is easy to digest. Avoid raw and street foods. Opt for foods with antibacterial and anti-inflammatory properties such as turmeric, ginger, garlic, and pepper. Consume plenty of fruits and vegetables for their immune-boosting properties. Stay hydrated with warm beverages like herbal teas and soups. Ensure that you thoroughly wash and cook all your food items to prevent contamination.

2) best healthy food to eat in rainy season

In the rainy season, it’s essential to consume healthy and nutritious food that boosts immunity and digestion. Include warm and nourishing foods like soups, stews, and herbal teas in your diet. Incorporate fruits and vegetables rich in vitamin C, such as citrus fruits, bell peppers, and broccoli, to strengthen your immune system. Consume probiotic-rich foods like yogurt and fermented foods to maintain gut health. Stay hydrated with warm water, herbal teas, and coconut water. Avoid oily and fried foods and opt for light and easy-to-digest meals.

3) what vegetables we can eat in rainy season?

In India, there are several vegetables that are ideal to consume during the rainy season. These include bitter gourd (karela), bottle gourd (lauki), ridge gourd (tori), okra (bhindi), pumpkin (kaddu), spinach (palak), cauliflower (gobi), carrots (gajar), and green beans (fansi). Other vegetables like mushrooms (khumbh) and corn (makai) are also great options. Make sure to clean and cook them thoroughly to prevent any bacterial or fungal infections.

August 18, 2023
Want to improve your metabolism? Here’s what you need to do
Before jumping on how to improve metabolism, you need to understand what metabolism is and how it is essential for the body. Metabolism is a necessary chemical process of converting what we eat and drink into energy to maintain life in our bodies. Our bodies take up this energy to synthesize hormones, sugars, tissue and cell repair, reproduction, and cell growth. During rest also our bodies need the energy to do work such as blood circulation, breathing, digestion, cell repair, and so on.

The minimum energy required by the body for these chemical processes is called the BMR, which varies from person to person. You may have encountered one or two people in your life who eat anything at any time and still not gain weight; this happens because their metabolic rate is high, and a person who has slow metabolism has a tendency to weight gain.

Keeping a proper metabolic rate is essential so that we don’t invite metabolic disorders in our bodies and stay healthy. However, factors such as age, gender, and genetics cannot be changed, but there are some other ways to improve metabolism:

1. Never skip a meal or breakfast:

Breakfasts are considered nutritious and much more necessary than other meals. Skipping breakfast can be detrimental as it slows your metabolism down. When you don’t feed, the brain sends an energy-preserving message to the rest of the body to preserve the accumulated fat you want to remove. Eating within an hour of waking shines the metabolic thermogenesis, which covert the food into energy. Instead of eating two meals, eat 5 to 6 small meals will enhance metabolism and keep one energetic all day.

In other words, when one eats meals at specified intervals, blood sugar levels will be maintained by the body; any decrease in your metabolism will cause your muscle to become fuel for energy, which leads to fatigue. Also, try to include protein in breakfast to kick start a day. If you are busy and going to skip the meal, then keep some nuts or healthy food with you to maintain metabolism as it is rather than sending the body to starvation mode.

2. Protein consumption:

Protein is one of the great sources to get energy. When you consume protein more than other nutrients, you will feel fuller and prevent yourself from overeating. High intakes of protein increase metabolism, decrease appetite, and alter many hormones that regulate weight. Our body consumes more calories to digest protein than fat or carbohydrates.

The cycle of insulin secretion into our bloodstream, which can improve metabolism, is also aided by protein. Thus, include protein sources such as fish, white chicken, tofu, nuts, boasts, eggs, and milk products with low-fat content in daily diet. However, the excessive protein could be harmful to the kidney, so one should not exceed the body’s protein level. Also, before taking any protein supplement, consult your doctor.

3. Stay hydrated:

All chemical reactions in your body depend on water, including metabolism. Water not only takes away toxins from the body but also increases the metabolic rate of the body while providing cells with nutrients and allowing them to eliminate toxins and metabolic waste. As hydration reduces, the body’s capacity for generating and absorbing energy is decreased.

Dehydration leads to shrinkage of cells, which signals to the body to slow down the metabolic process, and eventually, few calories will burn. So, to improve metabolic rate, hydration is necessary. For that,
- Drink a minimum of 2 to 2.5 L of water per day
- Increase fluid intake
- Never go out without water
4. Include metabolism boosting food in diet:

Food plays an important role in improving metabolism- it raises the level of energy and helps to enhance metabolism. Certain foods that boost metabolism:
- Green vegetables: Go green to enhance the metabolic rate of body. Spinach, broccoli, bell pepper, beans improve the body’s metabolic rate and burn fat.
- Dark chocolates: Dark chocolates are considered metabolic boosters as they contain monounsaturated fats. Chocolates, with more than 70% of cocoa, will keep the body active and healthy while a small chunk of dark chocolate per day considered beneficial for one’s well-being.
- Fruits: Fruits like berries, orange, grapes, lemon metabolize fat faster and provide energy with weight loss.
- Nuts and seeds: Nuts and seeds, such as almonds, walnut, and flaxseeds, are a great source of protein, and their daily consumption improves metabolism and provides energy.
5. Sip some green tea:

According to research, green tea can boost metabolism by 4 to 5% as green tea can convert stored fat into free fatty acids and induce fat burning. One should incorporate green tea in breakfast to improve metabolic rate. Also, green tea has antioxidants that prevent cell damage and improves the immune system.

6. Be active:

Exercise helps to increase metabolism. Perform the acute cardiac task for 30 minutes or more per day, and the metabolism can be spiked up to 2 hours after that. Perform resistant exercise 2-3 days a week to increase muscle weight and therefore boost the remaining metabolic rate to consume more calories 24/7!

7. Take less stress and good sleep:

Our bodies need sleep to maintain proper function and well-being. Sleep loss has a significant impact on metabolism. If one doesn’t get adequate sleep, hormones that regulate metabolism disturbs and slower the metabolism. As a result, weight gain occurs.

Also, less sleep leads to stress, which again lowers the metabolism. Excessive stress causes accumulation of stress hormones, which slows the digestion process. According to research, in stress body feels hungry as it needs the energy to fight against stress. This leads to sugar craving and, eventually, unhealthy weight gain. So, to improve metabolism, stress management, and sound sleep is required. For that, one should practice some meditation, yoga, relaxation exercise, and so on.

Conclusion:

The metabolic rate always works according to age, gender, and genes. However, making small changes in lifestyle and combining the tips mentioned above into your daily routine can improve your metabolism and keep your body healthy. Having a higher metabolism can help with weight loss while giving you more energy.
August 18, 2023
Patient awareness – what should a customer do? Where to go?

In India, the pharmaceutical market turnover reached US$19.14 billion in FY19, with the top 5 pharma companies in India claiming the majority of the share. This means there are pharma giants who rule the market and command the prices which leads to medicinal poverty. Some people cannot afford costly medicines, and they don’t know that there are cheaper alternatives available. And here’s where awareness plays a crucial role.

Medkart promotes the AAA philosophy<link to AAA philosophy blog> wherein the first A in the acronym is for the awareness. Why awareness? Let’s dig in further.

Majority of the medicine buying is transactional in India, meaning buyers buy what the doctors prescribe. Unfortunately, most buyers are not aware of what doctors prescribe them and they are handed the expensive branded medicines in the prescription. It is their utter ignorance that leads them to not even question about the alternatives to doctors or pharma storekeepers. That’s when the exploitation starts, taking the buyers’ ignorance for granted and leveraging their lack of knowledge.

At Medkart, we drive sales through awareness by educating people. Our sole goal is to create awareness amongst the buyer, even if they are not looking to buy generic. By doing so, we negate the transactional nature of medicine buying and make it more interesting for buyers similar to purchasing a pair of shoes or jeans. We promote healthy discussions on medicines on any of our stores and welcome them to gain knowledge. Being in the industry of over half a decade, we have all the information on pharmaceutical networks and how the doctors/hospitals lobby works at a higher level. In the end, customers end up paying more for the share that goes to doctors and hospitals. Remember, branded or generic, all these medicines are WHO-GMP standard ones, with most of them manufactured in the same facility. Still, the branded ones would cost you 10X of the generic. Meaning, you pay for the brand name, doctors, and pharma stores, and the manufacturers.

As a solution to the medicine buying exploitation by the lobbies, we welcome people to come to Medkart with their prescriptions. No, we won’t sell you the medicines. We will show you the range of generic options boasting the same contents as your branded ones at much cheaper rates. We have helped over 3Lakhs of patients to save more than Rs.1100Cr. It is fascinating for us to have a conversation with the core buyers, understand their issues, and find better ways to address them. What is best is that we are also expanding our business line intending to spread our vision far and wide. This will enable us to tap into the right patients who are looking to save more on medicines.

There is a section of society that puts a significant part of their hard-earned money into buying medicines. The least they want is the prescription from doctors suggesting them to buy branded ones. These people are also scared of trying anything else than doctors recommend, mainly out of fear of not experiencing its right effect or side effects. We are here to cater to that fear by providing them with the correct information without misguiding them.

We are here, acknowledging the fact that a lot has gone wrong in the pharmaceutical ecosystem. With all-out might, we are just trying to correct whatever possible from our end. Everything begins with curiosity and awareness, and that’s when the greater transformation is possible. And we have just started.

August 18, 2023
Doctors in Govt. Hospitals can only prescribe Generics

It has been around four years since the Central Government passed an amendment of the Drugs and Cosmetic Rules, 1945 that ensured that registered medical practitioners dispense only generic medicines. Now, this holds for all the practicing doctors, including the ones functioning privately. The amendment also states that failing prescribes generics would attract “strict disciplinary action” against the doctors.

Unfortunately, the Union Ministry of Health and its regulatory arm Medical Council of India (MCI) cannot have failed to ensure that doctors write only generic medicines in their prescriptions.

The Prime Minister visited Surat to inaugurate the hospital in 2017, where he mentioned that “the government will make arrangements to ensure all doctors only prescribe generic medicines.”
The issue is that the branded medicines are made expensive <link back to blog 1>, and most Indians are not aware of it. Back then, the PM intended to benefit the crores of poor people by making it mandatory for doctors in government hospitals to only prescribe generics. It has been over three years since such an announcement and even passing the law. There aren’t many measures taken by the Health Ministry or MCI to ensure that the rule is followed correctly.
There are instances of patients not being prescribed generics and thanks to their awareness, they chose to visit Pradhan Mantri Jann Aushadhi Kendra. The lack of tracing mechanism blends with the unpatrolled medical infrastructure, making it possible for those at the higher authority to exploit the buyers.
We, at Medkart, are dealing with patients who are prescribed branded medicines by doctors. They also ask their doctors to see if they can prescribe generic ones, but the physicians caution them against taking generic medicines. Often, these medicines are expensive and unfortunately, patients have nowhere to go but to buy those medicines.
We already mentioned how big pharma companies lure doctors with expensive gifts like cars, iPads, etc. so that they can recommend the medicines of a particular brand. Understand that the margin in branded drugs is enormous. This holds for the drug manufactured by big companies as they have a robust selling network and deeper pockets to spend more freely to drive sales.
The typical catch for any pharmacist is to know which medicines do the doctors in the nearby vicinity recommend. If it’s the same brand that s/he suggests, it means that the doctor is getting commission from a particular pharma company. The cascading effect is that now the shop owners will also push a specific brand to customers and increase purchase.
This is where Medkart works to differentiate itself from other medical stores by following the AAA philosophy <link it to the AAA blog>. The idea is to make users buy medicines only after creating awareness regarding what they buy. There is a stark difference between the branded medicine and generic ones and when customers see this, they want to know more about generic. But, at a broader level, the pharma lobby is pressurizing the decision-makers in the Health Ministry that ensures demand for generic is kept limited. The higher demand and generic promotion will flood PMBJP and may well run out of stock.
You can get the generic medicines at the cost of one-tenth of the branded ones. While PMBJP has its roots in smaller cities, Medkart provides the right space for the people to get more knowledge of generics. On average, opting for generics has helped the nation to save 1,668 crores on medicine only under PMBJP. And, for us, there’s nothing more motivating than serving 3Lakhs+ customers so far and enabling Rs.1100Cr. of savings.
This is the loss that the branded companies made and a much-needed victory for people who made some great savings. With time, more people are aware of generics and ways to gauge the quality of medicines. Our range of WHO-GMP standard medicines on store gives buyers some options in generics and a better alternative to expensive, branded medicines that can burn a hole in the pocket.

August 18, 2023
If you are finicky about the cloth you pick, why not the same with medicines?
Do you know your medicine? In India, no one tries to know the medicines thinking it is beyond their capability of understanding.

There lies the loophole since people never try to understand their medicines, they will be exploited to pay more. The idea is to question the medicines just as you’d question the shopkeeper when buying a pair of jeans regarding its size, colour, length and inseam, waist, fading, etc. Did you ever try knowing your medicine?

How should I know my medicine?

We take the prescription and give it to the pharmacist without knowing about prescribed drugs. Do you know that your doctor is supposed to write name of the molecule (Generic) and not the brand names but he still chooses to write brand names? Do you know if there are any available substitutes? Have you questioned the doctor about your medicine? How would you know your medicine unless you make any effort to do so?

Education is the key here. Currently, we in the transaction of medicines instead of applying knowledge while buying it. The transaction is simple… get ‘prescription’ and consumes ‘medicine’ – no questions asked. Education will open up avenues of understanding and greater awareness than simply buying medicines effortlessly or mindlessly.

It is high time to convert that transaction into education. For that, you’ll need to ask questions not only to the doctors who prescribe medicines but also to the pharmacists who sell it. This will also stop random distribution by converting it into substitution via education. And it is not just about savings, it is about being aware of what you are consuming as well.

Here is how you can education can replace the transaction when buying medicines. You can ask the following questions to doctors next time they prescribe you-
- Can you write the names of the molecules?
- Can I take Generic medicine instead of the branded one prescribed by you?
- Does change in a company create any problem in the body?
- Is there any substitute for this brand? If yes, then request the doctor to write it down.
- Can change of brands from one generic to another generic make any difference in action?
It is your right to question the doctor. Most doctors won’t say the right stuff because as it is not in their interests. There is a reason why branded medicines are expensive {link to TL1 – blog} and doctors have a role to play there.

Once you are educated enough by reading things on the internet about generic medicines and also by asking doctors, you will use it to save your hard-earned money.

Next time you go to buy medicines at a pharma store, ask your pharmacist the following-

– Substitute for prescribed drug or low-priced drug which has the same content.

– Whether the generic one will be available throughout the year in case of regular consumption.

– To calculate your yearly savings if you change to generic medicines instead of branded ones.

– Try enquiring about the company making/marketing it to know how to evaluate a company and pick up a better one.

Not only doctors but even pharmacists are incentivised to misguide you to do away with changing the medicines and offering no substitutions. It is very much possible that a better company is available at a lower price but you are not aware of it.

The thing is, just like every other commodity, you have choices to make even while buying medicines but it is just that you don’t know about it. Therefore, it is great to have a basic knowledge of it you can counter the sharks in the market to save yourself from getting hunted.

The Bottom-line

What we are trying to do is to get the facts right to the people for their good. It requires you to take actions that help you make the right choices while buying medicines. Do not treat medicines as something like ‘no questions asked’ commodity. Instead, explore the options just like how you’d do while buying a pair of jeans. You may have to hop the shops the same way you do to find shoes that fit your right.
August 18, 2023
COVID-19 हमारी सामान्य आपूर्ति श्रृंखला की समस्याओं पर प्रकाश डालता है

COVID-19 हमारी स्वास्थ्य देखभाल प्रणाली का नए तरीकों से परीक्षण कर रहा है – हिस्सेदारी, वृद्धि क्षमता, सामाजिक सुरक्षा जाल और डेटा संग्रह के बारे में चिंताएँ बढ़ा रहा है। दवा आपूर्ति श्रृंखला कोई अपवाद नहीं है। दवा की कमी – विशेष रूप से जेनरिक दवाओं के लिए – कोई नई बात नहीं है। लेकिन कई कारक अब हमारी आपूर्ति श्रृंखला पर दबाव डाल रहे हैं, जिससे कमी और जोखिमों को उजागर करने की संभावना बढ़ गई है।

मांग पक्ष पर, दवाओं की कमी हो गई है जिसके कारण फार्मेसी काउंटर पर कमी हो गई है। यहां तक कि उन दवाओं के बीच भी जिनका COVID-19 से कोई संबंध नहीं है, फार्मेसी “स्टॉकआउट” के मामलों में वृद्धि हुई है, जो रोगियों द्वारा सामान्य से अधिक नुस्खे भरने और सामान्य 30 दिनों के बजाय 90-दिन की आपूर्ति का अनुरोध करने से प्रेरित हैं। जैसा कि टॉयलेट पेपर, ब्रेड और अन्य घरेलू सामानों के मामले में हुआ है, सिस्टम दवाईयों को फार्मेसी तक पर्याप्त तेजी से नहीं पहुंचा सकता है। उत्पादों की जमाखोरी और भंडारण भी एक समस्या रही है। उदाहरण के लिए, निराधार दावे कि क्लोरोक्वीन कोरोनावायरस का इलाज कर सकता है, उन रोगियों के लिए कमी का कारण बना है जो पुरानी स्थितियों के लिए इस पर निर्भर हैं।

आपूर्ति पक्ष पर, लागत कम करने के लिए किए गए प्रयासों ने हमें बहुत कम आपूर्ति श्रृंखला के साथ छोड़ दिया है जिसमें जेनरिक दवाओं के लिए बहुत कम या कोई अतिरेक नहीं है। जेनरिक बाजार में काफी समेकन हुआ है, जिससे कम संभावित उत्पादक, कम प्रतिस्पर्धा और उच्च कीमतें हुई हैं। इसने मुट्ठी भर देशों में सोर्सिंग और मैन्युफैक्चरिंग की एकाग्रता में भी योगदान दिया है।

अधिकांश सक्रिय दवा सामग्री (एपीआई) – दवाओं के प्रमुख घटक – विदेशों से मंगाए जाते हैं। संयुक्त राज्य अमेरिका में बेची जाने वाली दवाओं में इस्तेमाल होने वाले एपीआई का 80 प्रतिशत हिस्सा चीन और भारत का है। कंपनियाँ अक्सर अपनी पूरी आपूर्ति के निर्माण के लिए केवल एक संयंत्र का उपयोग करती हैं, इसलिए यदि किसी भौगोलिक क्षेत्र में व्यवधान होता है, जैसे महामारी के कारण अर्थव्यवस्था बंद हो जाती है, या एक संयंत्र में कोई समस्या, जैसे संदूषण या गुणवत्ता की चिंता, तो यह एक समस्या पैदा कर सकता है। कमी। कोविड-19 के मामले में, देशों ने अपनी आबादी के लिए महत्वपूर्ण दवाओं की पर्याप्त आपूर्ति सुनिश्चित करने के लिए निर्यात पर प्रतिबंध लगा दिया है। आयात पर हमारी अत्यधिक निर्भरता हमें कमजोर बनाती है। अन्य संयंत्रों को उचित विनियामक अनुमोदन प्राप्त करने, इन-हाउस विशेषज्ञता को किराए पर लेने, एपीआई को स्रोत बनाने, विनिर्माण संयंत्र को फिर से काम करने और फिर अंतिम उत्पाद को शिप करने में समय लगता है। नतीजतन, खोई हुई आपूर्ति को अक्सर जल्दी से बदला नहीं जा सकता। सोर्सिंग और मैन्युफैक्चरिंग के विविधीकरण और घरेलू उत्पादन में वृद्धि से हमारी आपूर्ति श्रृंखला में व्यवधान का जोखिम कम होगा।

अंत में, संपूर्ण वितरण प्रणाली में नियोजित समय-समय पर इन्वेंट्री प्रथाओं का मतलब है कि बहुत कम अतिरिक्त आपूर्ति उपलब्ध है। मांग में अप्रत्याशित वृद्धि या हमारी नाजुक आपूर्ति श्रृंखला में व्यवधान बहुत जल्दी कमी का कारण बन सकता है। संघीय और राज्य सार्वजनिक स्वास्थ्य प्राधिकरण आवश्यक दवाओं का भंडारण करके भूमिका निभा सकते हैं। इसके अलावा, थोक व्यापारी ऐसी रणनीतियाँ पेश कर सकते हैं जो उत्पादों के भंडारण को रोकती हैं और मांग वाले उत्पादों को समान रूप से और सार्वजनिक स्वास्थ्य विभागों की प्राथमिकताओं के अनुरूप आवंटित करती हैं। हालांकि, यह हमारी वितरण प्रणाली में इष्टतम दवा आपूर्ति स्तरों पर पुनर्विचार करने और खरीदारों के लिए अधिक मजबूत इन्वेंट्री को प्रोत्साहित करने के लिए अपने अनुबंधों में मजबूत पूर्ति आवश्यकताओं की मांग करने का समय हो सकता है।

हमारी वर्तमान जेनरिक दवा आपूर्ति श्रृंखला की कमियों को दूर करने के किसी भी प्रयास को हमारे संघीय, राज्य और व्यक्तिगत बजट के लिए लागत को नियंत्रित करने की आवश्यकता के साथ संतुलित किया जाना चाहिए। सिस्टम में अतिरेक का निर्माण दवाओं के उत्पादन की लागत में वृद्धि करेगा। लेकिन एक स्थिर आपूर्ति होने से कीमतों में बढ़ोतरी को खत्म करने में भी मदद मिलेगी, जिसके परिणामस्वरूप कम या कोई सामान्य प्रतिस्पर्धा नहीं होती है या जब कमी उत्पन्न होती है। और यह जान बचाएगा।

इस संकट के दौरान, हमें मरीजों की जरूरतों को पूरा करने के लिए अपनी मौजूदा प्रणाली के भीतर काम करना होगा, जैसा कि हमने देखा है कि FDA गंभीर कमी को दूर करने के लिए कार्रवाई कर रहा है। लेकिन लंबी अवधि में हमें मरीजों की जरूरतों को और अधिक पर्याप्त रूप से पूरा करने और अगली आपात स्थिति के लिए तैयार रहने के लिए इन मुद्दों को संबोधित करने की आवश्यकता होगी, चाहे वह महामारी हो, जैव आतंकवाद हो, व्यापार युद्ध हो या जलवायु परिवर्तन का प्रभाव हो। हम अगले आपातकाल की भविष्यवाणी नहीं कर सकते, लेकिन हम निश्चित हो सकते हैं कि यह आएगा; हमारी आपूर्ति श्रृंखलाओं को तैयार करना महत्वपूर्ण होगा।

August 18, 2023
There is no difference between generic and branded medicines – Here’s why!

The World Health Organization statistics have pointed that nearly half of the world’s population has no access to standard health coverage. 95 million of those are in poverty due to high medical bills, while 800 million households use their maximum budget on medications. India is one such country with families under a large debt of medical bills. Within the same, more than 95 million are poverty-ridden because of their medical bills and nearly 800 million use the maximum of their household budget on the medicines. The answer to this problem is what we call ‘generic medicines’.

These are the medicines that carry a generic name in the market and are well-known by the pharmacists but not the buyers. And then there are ‘Branded generics’ that demonstrates medicines that are out of patent and carry a brand name given the company.

How do you buy medicines? Because most of the Indians cannot differentiate between the two.

What do you do when the doctor prescribes the medicine? You tend to visit the pharmacist and show the prescription and get what the doctors asked. When was the last time you even read your prescription? If you are unable to understand the handwriting, ask the pharmacist to help you decipher it. And soon you will realize that a doctor has prescribed a branded medicine. That is why, we questioned on the why you should be more finicky when buying a medicine {link to TL Blog 2}. By branded, we mean, the one that boasts the label of reputed pharma firms like Pfizer, Ranbaxy, etc. For instance, when you ask for a normal over-the-counter (OTC) medicine like Brufen, you are asking for BRUFEN MR that Abbott Laboratories manufactures in India – a branded generic medicine. But, when you look at the content, it includes Ibuprofen + Tizanidine as the main component. In reality, doctors should prescribe Ibuprofen which means generic as opposed to Brufen which is a branded name.

Now, when it comes to quality, they are all the same.

Many big brands that manufacture branded medicines are also in the business of producing generic ones. The generic and the branded are produced in the same facility albeit with different labels. The difference between making a branded and generic medicine is not more than 5% to 10%. There are local manufacturers, marketers, and big pharma brands –many players make the same medicines and follow the compliance set by WHO-GMP. Again, a quality conscious company does manufacture drugs at a higher rate, but the difference is negligible. And most generics are highly competitive, that is why they cap their price far lower than the branded ones to get a good foothold in the market. Even the retail pharma stores would opt for the well-known generic manufacturers since they are quality-conscious and still price their medicines 40%-50% lower than the branded ones. That is the only difference between generic and branded medicines

And the Doctors and Pharma companies incentivizing the brand

Usually, the parties involved in yielding benefits from branded medicines are pharmaceutical trading agencies and drug makers. They work had to portray branded generics are superior to generic by spending more on promotions and advertising. They leverage patients’ safety and value consciousness by promoting quality though it is the same as the generic ones. Even medical professionals are duping patients by only prescribing branded medicines. These all are the promoters of branded generics having a personal interest in recommending the drug to the customers instead of offering an alternative in the form of cheaper generics.

August 18, 2023
Creating Patient Awareness – What should a customer do and where to go?

At Medkart, we are trying to redefine how the end-user purchases medicine by eliminating the idea of over-reliance on doctors and drug stores. Our thorough market investigation on medicinal buying behavior has led us to conclude two significant factors for buying medicines;

– Patients don’t like to question doctors about medicines

– Patients lack elementary education on generic drugs to the extent that they don’t even know that there are two types of medicines– generic and branded.

– There is no place where the customers can get the right information about generic drugs.

Time and again, we have written about how generic and branded are no different {link TL3}, but due to the lack of knowledge between the two, that creates awareness problems. The problem is that there are not enough spaces for customers to get the right education. We are fighting our best to create awareness regardless of where the customers buy those generic drugs. The idea is to drive a strong sense of ‘saving more’ through generics and the ‘right to question’ your medicines.

Check for your own, this feature story by Zee News, where it indicates that the government has decoded the hidden scam of doctors and pharma companies. This episode focuses on how generic medicines are cheaper than the branded ones (because of the high retail margin on the latter) and why doctors should prescribe generic ones.

There are many efforts that even the government took to create awareness about the generic medicines, but it seems to fall on deaf ears as doctors still prescribe the branded medicines. Again, to get to the reason behind this one, we have written about the commission nexus in the pharma industry {link TL5}. Unfortunately, customers feel stranded because there seems to be no one listening to their woes of expensive medicines, especially the recurring ones taken for diabetes, blood pressure, etc.

And, it is not just the government who is making efforts. There is one episode in Aamir Khan’s Satyamev Jayate titled ‘Life is Precious.’ This episode unearths the darkest secrets of India’s medicos, who are literally snatching from the poor to earn an extra bit of commission. At around 40 minutes to the show, you are introduced to Dr. Gulati, who speaks about generic medicines and explores the reason why they are not recommended.

And, at Medkart, we do nothing different. Anyone who walks into our store is given the right information about generics instead of selling the branded substitute. We believe that the first step is to create awareness that require the customers’ readiness to understand the difference between branded and generics. Also, they need to listen to their pharmacists rather than their doctor. We believe that this is an act of unlearning and requires a lot of resilience and patience for a group like us who rests on customers’ awareness and willingness to unlearn before making their purchase decisions. What we do is that we are driving knowledge-based purchases rather than promoting an already-existing transactional nature of such buying.

Therefore, we insist people come to us – to get the right knowledge about medicines and how to but those. We want people to be aware of what they consume rather than simply selling a packaged drug to be taken at a prescribed time. There are few players dealing with the generics in the market, which makes it difficult for the people to source correct information. Again, we promote generics for people to know the difference between them and save money in a long run.

August 18, 2023
9 Positive lifestyle changes for healthy life with example | Healthy Life
Positive lifestyle changes – In today’s fast life, stress is an inevitable aspect of human life. Constant busy life, junk food intake, anxiety, and sleep deprivation have become prevalent, leading to an unhealthy living or life with diseases. Even though the old customs are challenging to get rid of, a healthy lifestyle can give you more energy, the ability to fight with diseases, and improved mental health. If you try to take better care of your health or make yourself adamant for adopting a healthy lifestyle, you would increase your productivity and feel better. Make a healthy lifestyle a habit to make your today and future better. Of course! No one wants to be in bed in his / her old age. So, to get a healthier lifestyle, one should make these nine lifestyle changes.

1) Nourish yourself

There is a big difference between good food and proper nutrition. You can boost your wellbeing and overall quality of life by dissipating refined foods and nourishing the body with fresh fruits and vegetables, whole grains, herbal proteins, and healthy polyunsaturated fats. When you feed yourself properly, reduce the intake of processed food, and stay hydrated, your body develops a robust immune system, enhances productivity, and keeps you charged up.
Daily give your body the below-mentioned foods to nourish yourself.
• Never skip breakfast; take fruits and proteins in breakfast to head start your day with energy.
• Eat seasonal fruits and vegetables while their level of nutrition is at a peak. Also, increase fruit and vegetable intake as they fulfill the body’s requirements of vitamins, minerals, antioxidants, and fibers.
• Incorporate omega-3 foods such as dry fruits, ground flax, chia seeds, seaweeds, and salmon.
• Opt for lean and high-quality proteins like lentils, beans, quinoa, soya products, nuts, egg white, and so on.
• From morning sun rays or supplements, give your body vitamin D.
• Give nutrition to intestinal microflora by providing them excellent pre and probiotics such as yogurts, cultured vegetables, prebiotic foods like garlic, onion, peas, whole grain, etc.
• Drink water as per your weight and medical conditions. Water can cleanse body toxins; enhance brain function; energize muscles; control weight, and balance the body’s temperature and fluids. Drinking about 8 cups or 64 ounces of water per day is usually recommended

2) Stay active and increase exercise

It is equally essential to be physically active as to how much you exercise. So, after vigorous work out in the morning, do not follow a routine of sitting for long hours at your desk, your car, or the couch. Keep moving to enhance circulation, reduce stress levels, and improve the sense of well being. Of course, exercise is a perfect way to improve your health, to boost longevity and wellbeing in general. But by replacing sedentary activities with physical activity, you can add more movement to your life.

• Take a power walk in the coffee break; walking is after all the best exercise
• Take a break every 60 to 90 minutes from work, and so some stretching.
• Do squats or plank whenever you get time. Use the stairs instead of the elevator.
• Do exercise every morning for 30 minutes.
• Play sports or do some energetic exercises like Zumba, aerobics, running, hiking, dancing, and so on.

3) Give priority to sleep

According to research, 40% of women and 50% of men suffer from sleep deprivation or insomnia. The reason could be stress or anything, but you need to understand that sleep is the most powerful tool to stay healthy. Because sound sleep can help to de-stress, give you a better physical and mental health, increases your efficiency and productivity, and also enhance immunity. Also, it is noted that a person who sleeps well every night tends to feel happier than others.
• Give sleep priority, make a schedule to sleep, and no matter what sleep at that time every day.
• Avoid caffeine, nicotine, and alcohol. They can all disturb your sleep.
• Disconnect your computer, tablet, phone, or e-reader and relax with a bath or a light reading before bedtime.
• Try tranquil sleep as it helps to reset the sleeping cycle of the body and temporarily promotes resting.

4) Manage stress and mental health

Everyone has some tension in their life, and in that, it is easy to focus on the physical aspects of health and ignore mental upkeep in building a healthy lifestyle. But, the foundation of your general wellbeing is based on how well your mental health is. You may feel unhappy at work, in school, or your social life if you are negative towards yourself or others. It will deteriorate your mental health, efficiency, and eventually leads to stress. Cortisol, a stress hormone, and adrenaline release are caused by stress, which affects blood pressure, heart rate, eating behavior, sleep patterns, blood glucose levels, fat metabolism, and disease combat ability. Extreme or long term stress will increase the risk of heart disease or stroke, and lead to depression.

So, try to manage mental health and stress by following way:
• Get good sound sleep.
• Do meditation, yoga, or exercise.
• Be active, and nourish yourself with good food.
• Take some breaks from electronics and enjoy time with friends or family.
• Every day, give at least 30 minutes to the activity you like the most.
• Do some relaxation massages or adopt some relaxation techniques.

5) Avoid Tobacco and Limiting Alcohol Consumption

Perhaps you exercise and eat healthily regularly. Were you aware that with the wrong ones like smoking and drinking, you could undo those good habits? It’s not easy to quit smoking or too much alcohol consumption but try to reduce it. Health hazards related to tobacco or alcohol are not apparent until later life. Smoking and drinking regularly increases the risk of cancer, lowers good cholesterol, constricts your blood vessels, gives you respiratory diseases, and so on. Your body damage starts with only one cigarette smoking. Some believe that alcohol is good for the heart, but it is not. Even if red wine contains natural antioxidants, it is beneficial in low amounts only. Excessive alcohol consumption can lead to productivity loss, dangerous drunk driving behavior, and even violent behavior.
• Try to reduce smoking by taking one less cigarette per day.
• Play some sports when you feel an urge to smoke or drink.
• Take nicotine replacement therapy.
• Set a limit for alcohol consumption.
• Learn to say no for smoking or drinking to your friend or colleges.

6) Consume Balanced diet

Eating a well-balanced diet that includes a variety of nutrient-rich foods is essential for optimal health. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Avoid excessive sugar, salt, and processed foods.

Starting to take a balanced diet can be a positive step towards improving your overall health and well-being. Here are some steps to help you get started.

Simple herbal remedies like Kushal Kanthil Tablets are often used to soothe the throat and maintain freshness throughout the day—especially helpful when you’re transitioning to a cleaner lifestyle.
- Educate yourself about a balanced diet:
Learn about the different food groups and their nutritional benefits. Understand the recommended daily servings of each food group, including fruits, vegetables, grains, protein sources, and healthy fats.
- Assess your current eating habits:
Keep a food diary to track what you eat and drink for a few days. Reflect on your eating habits and identify areas where you may need to make changes, such as consuming too much sugar, salt, or unhealthy fats, or not getting enough of certain nutrients.
- Plan your meals:
Make a meal plan that includes a variety of foods from all food groups. Aim for a colorful plate that includes a good mix of fruits, vegetables, whole grains, lean proteins, and healthy fats. Plan meals ahead of time to avoid last-minute unhealthy choices.
- Cook at home:
Cooking your own meals gives you control over the ingredients and portion sizes. Experiment with new recipes and cooking techniques to make healthy and delicious meals at home. Avoid deep-fried foods and choose healthier cooking methods such as baking, grilling, steaming, or sautéing.
- Include a variety of foods:
Aim to eat a wide variety of foods to ensure you get a good balance of nutrients. Include a variety of colorful fruits and vegetables, whole grains, lean proteins (such as poultry, fish, beans, nuts, and seeds), and healthy fats (such as avocados, nuts, seeds, and olive oil).
- Practice portion control:
Pay attention to portion sizes and avoid overeating. Use smaller plates and bowls to help control portion sizes, and listen to your body’s hunger and fullness cues.

Make your diet healthy by adding these 14 foods

7) Increase Social connections

Building and maintaining meaningful social connections with friends, family, and communities can contribute to overall well-being. Social support can provide emotional, mental, and physical health benefits.

8) Limit screen time

Spending excessive time on screens, including smartphones, computers, and TVs, can negatively impact physical health, mental well-being, and sleep quality. Set boundaries and limits on screen time to prioritize other healthy activities.

Here’s an example of how you can limit screen time:
- Set screen time limits:
Use the built-in screen time tracking features on your devices or install third-party apps that allow you to set time limits for specific apps or activities. For example, you can set a daily limit of one hour for social media or gaming.
- Create screen-free zones:
Designate certain areas in your home as screen-free zones, such as the dining area or bedroom. This can help you avoid mindless scrolling or screen use during meals or before bedtime.
- Establish screen-free times:
Set specific times of the day or week when you will avoid screens altogether. For instance, you can designate the first hour after waking up and the last hour before bedtime as screen-free times for relaxation, mindfulness, or engaging in other activities.
- Plan alternative activities:
Identify and plan alternative activities that you enjoy and can do without screens, such as reading a book, going for a walk, doing a hobby, or spending time with friends and family. Keep a list of these activities handy, so you can easily choose them over screens when you’re tempted to use screens excessively.

9) Do Regular health check-ups

Regular health check-ups, screenings, and vaccinations can help detect any potential health issues early and allow for prompt intervention, leading to better health outcomes.

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There are many Benefits of making small positive lifestyle changes in regular life.

Benefits of small positive major lifestyle changes in life to make life healthy

Small changes in life can have significant positive impacts on various aspects of your well-being. Here are some benefits of making small changes in your life:

1) Improved physical health

Small changes, such as incorporating regular physical activity, eating a balanced diet, getting enough sleep, and staying hydrated, can lead to improved physical health. Regular exercise can help strengthen muscles, improve cardiovascular health, and boost mood. A balanced diet can provide essential nutrients for optimal bodily functions. Adequate sleep and hydration can support overall physical well-being. so this small positive lifestyle change can make your life more healthy.

2) Enhanced mental health

Small changes can also positively impact mental health. Incorporating mindfulness practices, such as meditation or deep breathing exercises, can help reduce stress, anxiety, and improve mental clarity. Engaging in hobbies or activities you enjoy can boost mood and provide a sense of accomplishment. Building healthy relationships and social connections can also contribute to improved mental health.

3) Increased productivity

Small changes in productivity habits, such as time management techniques, setting realistic goals, and eliminating distractions, can lead to increased productivity. By making small adjustments to how you approach tasks and manage your time, you can accomplish more and feel more accomplished and fulfilled.

4) Greater financial well-being

Making small changes to your financial habits, such as budgeting, saving, and reducing unnecessary expenses, can lead to greater financial well-being. By being mindful of your spending, setting financial goals, and making wise financial decisions, you can improve your financial situation and reduce financial stress.

5) Enhanced self-care

Small changes in self-care habits, such as practicing self-compassion, setting boundaries, and prioritizing self-care activities, can lead to improved overall well-being. Taking time to care for yourself physically, mentally, and emotionally can help you feel more balanced, energized, and resilient.

6) Better relationships

Small changes in how you communicate and interact with others can lead to better relationships. Practicing active listening, expressing appreciation, and resolving conflicts in a healthy manner can foster positive relationships and deeper connections with others.

7) Increased personal growth

Small changes in your mindset, attitudes, and behaviors can lead to personal growth and development. By setting and achieving small goals, stepping out of your comfort zone, and embracing new experiences, you can expand your horizons and develop new skills and perspectives.

Remember, small changes are often more sustainable and achievable in the long run compared to drastic changes. Celebrate and appreciate the positive impacts of even the smallest changes in your life, and keep building on them to create a positive and fulfilling lifestyle.

Conclusion

Remember, it is not easy to change your lifestyle. Suddenly, you are not going to build up new habits, and it will take time. Keep Patience and try to make the changes mentioned above in life. Do not forget that making life healthy is long term commitment, and without long-standing dedication to wellness and quality of life, you cannot make healthy changes. Therefore, trust yourself and keep going. Stay healthy!
August 18, 2023