Protein is fundamental to our body's structure and function. Each day, we lose approximately 200 grams of amino acids, the building blocks of proteins. To maintain optimal health, it's recommended to consume about 1 gram of protein per kilogram of body weight. While it's possible to meet these requirements through a balanced diet—providing roughly 60 grams of protein from food—many people turn to protein supplements for convenience, particularly in fitness circles.

One crucial factor in protein consumption is bioavailability, which refers to how effectively the body can absorb and utilize the protein consumed. Whole food sources typically offer higher bioavailability compared to supplements. Animal-based proteins generally contain all nine essential amino acids our bodies can't produce, whereas many plant-based proteins may lack one or two. For those relying on vegetarian diets, it's important to combine different protein sources to ensure a complete amino acid profile.

Risks Of Protein Deficiency

In recent years, the protein supplement market in India has witnessed significant growth, projected to expand from $91.8 million in 2023 to $120.3 million by 2028. However, the industry is also fraught with challenges, particularly regarding the authenticity of products. Reports suggest that around 90% of protein powders in India may be adulterated, which can severely undermine their effectiveness.

How To Identify Fake Protein Powders

1. Examine the Label: Authentic protein powders will clearly list their ingredients, including the source of protein and any additives. Look for reputable brands with transparency about their production processes.

2. Check the Amino Acid Profile: Quality protein supplements will provide a complete amino acid profile. Be wary of products lacking this information, as it may indicate inferior quality.

3. Observe Texture and Consistency: Genuine protein powders should have a consistent texture and color. Look out for clumping, discoloration, or foreign particles, which can signal contamination or poor quality.

4. Smell Test: An unusual or strong smell may indicate spoilage or the presence of harmful additives. Quality protein supplements typically have a neutral scent.

5. Third-Party Testing: Seek out brands that undergo third-party testing for purity and potency. Certifications from recognized organizations can add a layer of assurance regarding the product’s authenticity.

Intermittent fasting is a very popular way of eating that focuses on when you eat, not necessarily what you eat. The most common method involves eating all of your food for the day within a short time frame, often an eight-hour window, and then not eating anything for the other 16 hours. People like it because it seems like an easy way to get healthier without having to count calories or cut out carbs.

However, is this healthy diet the reason for your declining health? Although it is said to be a good habit for your gut health and digestive health, could it slowly be chipping away at your heart health? A new study published in the Diabetes & Metabolic Syndrome: Clinical Research & Reviews looked into the same and found that it does more than slowly decline your health, it could also raise your mortality rate.

Is Intermittent Fasting Risky?

In the study, more than 19,000 adults has raised some serious concerns. It found that people who ate all their food in less than eight hours a day had a 135% higher risk of dying from heart and blood vessel disease than people who ate over a period of 12 to 14 hours.

This higher risk was found in all kinds of people, but it was strongest for smokers and people who already had health problems like diabetes or heart disease. While the study doesn't prove that intermittent fasting is the direct cause, it's a strong warning sign that it might not be a completely safe and easy way to get healthy.

Pros And Cons of Intermittent Fasting

Some smaller, short-term studies have shown that intermittent fasting can help you lose weight and improve your heart health. However, this new study brings a big concern to the table. An expert said that while this diet might help you lose weight and lower blood pressure, it can also lead to problems like not getting enough nutrients, feeling cranky, having headaches, and even losing muscle.

The main message from this research is that it's important to personalize your diet based on your own health. For now, experts say it's probably more important to focus on what you're eating rather than just when you're eating it. People with heart disease or diabetes should be especially careful about following a strict, short eating window for a long time.

How To Intermittent Fast Like A Pro: Beginner’s Guide

Intermittent fasting can be hard to follow, and it's not recommended for certain people, including those with advanced diabetes, pregnant women, and anyone who has had an eating disorder. Before you start, you should talk to your doctor to make sure it's a safe option for you.

According to the University of Michigan School of Public Health Some of the fasting styles can be very tough for beginners. A good way to start is with a daily fasting plan. You can begin by fasting for just 12 hours a day, which is easy because most of that time you'll be sleeping. As you get used to it, you can slowly make your fasting window longer.

Remember, the key to success is choosing a style that you can realistically stick with. And no matter which style you choose, the quality of your food is still very important. Eating healthy food is just as crucial as following the fasting schedule.

When most people hear the term oral rehydration solution (ORS), they immediately think of diarrhea treatment and they're not wrong—since the 1970s, the World Health Organization and UNICEF have championed ORS as the gold standard for the prevention and treatment of dehydration that results from diarrheal disease. Indeed, it has saved hundreds of thousands if not millions of lives, especially among children living in low-resource settings where clean water and top-notch medical care are unavailable.

Here’s the overlooked fact, ORS is not only a lifesaver in diarrhea alone. Its special combination of glucose and electrolytes—namely sodium and potassium makes it effective in many types of dehydration situations, from raging fever to intense exercise. As Dr. Rakesh Pandit, Senior Consultant & HOD of Internal Medicine at Aakash Healthcare, says, "Oral Rehydration Solution is a straightforward yet successful treatment that's best recognized with diarrhea-related dehydration but that is not all it can be applied to."

Dehydration is a condition where fluid loss exceeds intake. Whereas mild dehydration may be managed by water, moderate dehydration needs something beyond replacement by fluid. That is where ORS excels.

The science behind it is how sodium and glucose interact in the small intestine. With special proteins known as sodium-glucose cotransporters (SGLTs), when there's glucose, it speeds up the absorption of sodium, bringing water along with it into the bloodstream. That means the formula not only replenishes lost fluids but also enhances the body's capacity to absorb them.

This mechanism explains why ORS is consistently more effective than water or even many commercial sports drinks when it comes to correcting dehydration quickly and safely.

7 Lesser-Known Uses of ORS

1. Fever-Related Dehydration

High fevers increase fluid loss through sweating and rapid breathing. Dr. Pandit explains that in these cases, ORS helps maintain hydration and electrolyte balance, preventing the fatigue and weakness that often accompany prolonged illness.

2. Vomiting and Gastroenteritis

Vomiting removes fluids and electrolytes. Small amounts of ORS sipped every few minutes can be easier for patients to take than gulping water, which may induce more nausea.

3. Heat Exhaustion and Heatstroke

When it is very hot, sweating loses water, sodium, and potassium. ORS is most useful in such cases since it replenishes salts, too, along with fluids, relaxing cramping muscles, dizziness, and weakness. For workers, athletes, or even someone who is exposed to high heat for long periods, it can prove to be a handy preventive.

4. After Strenuous Exercise

Other athletes use energy or electrolyte beverages, but ORS is a doctor-approved option. Its exact composition rapidly replenishes fluids and electrolytes after strenuous exercise, especially in the heat. Recovery is faster, and performance in the next sessions is enhanced.

5. Relief from Hangover

Alcohol is a diuretic that causes dehydration resulting in morning-after pounding headaches, fatigue, and dizziness. A glass of ORS can replace lost sodium and potassium, alleviating the symptoms better than plain water or coffee.

6. Viral Diseases such as Dengue

In diseases like dengue fever, where platelet falls and dehydration increases severity of illness, ORS offers invaluable supportive therapy. Though no substitute for treatment, it stabilizes fluid balance, lowering complications. "Hydration of diseases like dengue is facilitated with ORS as a preventive support measure," explains Dr. Pandit.

7. Elderly and Patients with Chronic Illness

Elderly individuals, together with those with diabetes and kidney disease, are especially susceptible to fluid imbalance. Under the advice of a doctor, ORS is a safe, non-invasive method for avoiding dehydration and ensuring stability, and as such, a godsend for long-term care.

Why ORS Still Isn't Used Enough?

Although its effectiveness has been tested and proved, ORS remains underutilized and underprescribed. According to a study published in Science, alarming usage gaps exist despite the fact that physicians generally accept its merits. The study, carried out in the Indian states of Bihar and Karnataka by researchers from RAND, the University of Southern California, Duke University, and the Indian Institute of Management, uncovered wide disparities in availability and prescription patterns.

Hundreds of thousands of children are dying of diarrhea, when none of them should die. There's a treatment that's been on the books for decades that we know is really effective," says study co-author Zachary Wagner, a health economist at the Pardee RAND Graduate School. He points to a disconnect between what doctors know and what they prescribe—a issue that requires immediate attention.

The research highlights an underlying problem: life-saving treatment frequently does not make it to those who need it most because of systemic shortcomings in awareness, healthcare delivery, and supply chains.

Each year, almost 500,000 children lose their lives to diarrhea, an avoidable catastrophe. ORS, commonly sold in low-cost pouches, has been named one of the greatest medical advances of the 20th century. Indeed, The Lancet at one time referred to it as "potentially the most important medical advance of the century."

But ORS is not only for developing countries. It has worldwide application. Whether in heatwaves in America, viral infections in Asia, or European endurance athletes, ORS's adaptability makes it the global remedy to a global issue: dehydration.

ORS is inexpensive, readily available, and amazingly effective—not only for diarrhea but for various ailments that leave the body vulnerable to dehydration. As Dr. Pandit points out, "ORS is a family staple, not only an acute-illness benefit but also a day-to-day aid in cases of physical exertion or slight dehydration.

What this actually implies is that ORS has a rightful place in home medicine cabinets across the globe. It is not only a life-saving remedy for sick children in low-resource environments but also a convenient, science-based hydration approach for daily health difficulties.

In a world filled with conflicting health advice, it can be difficult to know what to eat for a healthy heart. Many times, the ‘healthy food’ we are advertised and eat are actually not good for your health! Misleading names and not reading labels properly can lead to people consuming food that is hurting their heart. Explaining the same, Cardiologist Sanjay Bhojraj MD. His list sheds light on common misconceptions and offers a clear path toward making better dietary choices for your cardiovascular health.

How Our Food Affect Heart Health?

According to the National Health Services UK eating an unhealthy diet that's high in fat can make atherosclerosis worse. This condition, also known as hardening of the arteries, happens when fatty plaques build up inside your arteries.

Consistently eating high-fat foods, which contain an unhealthy type of cholesterol, leads to more of this plaque buildup. This narrows your arteries and significantly increases your risk of having a heart attack.

Eating a healthy diet is a keyway to lower your risk of heart disease. Your food choices, along with a healthy lifestyle, can help you avoid a range of serious health problems. Here is a list of foods you should avoid buying according to Dr Sanjay.

Agave Syrup

While often marketed as a healthier alternative to sugar, agave syrup can quickly raise your triglyceride levels. This can be harmful to your heart and may increase the risk of cardiovascular problems, making it a poor choice for those with inflamed arteries.

Coconut Oil

When consumed in large amounts, coconut oil contains high levels of saturated fat. This can contribute to inflammation in your arteries, making it an unhealthy choice for heart health despite its popular reputation.

Store-Bought Granola

Many store-bought granolas are highly processed and packed with hidden sugars. Despite their appearance as a health food, these products can lead to blood sugar spikes and are often high in calories and unhealthy additives, which can negatively impact your health.

"Whole Wheat" Bread

Most "whole wheat" breads you find in stores are not as healthy as they seem. They are often ultra-processed white bread with added brown coloring and little nutritional fiber, so they don't provide the benefits of true whole grains.

Flavored Greek Yogurt

While Greek yogurt is known for its protein content, the flavored versions often have a surprising amount of added sugar. This sugar can cancel out the health benefits and contribute to weight gain, making it important to check the nutrition label.

Plant-Based Meat Substitutes

Many plant-based meat substitutes are full of unhealthy ingredients. They can be high in seed oils, sodium, and other additives that are not good for your health, despite being marketed as a healthier alternative to meat.

Rice Cakes

Rice cakes are high on the glycemic index and provide very few nutrients. Eating them can cause your blood sugar to spike and then crash, creating a "rollercoaster" effect that can lead to cravings and fatigue.

Bottled Green Juices

Beware of bottled green juices, which can be loaded with fructose. They often seem like a convenient and healthy choice, but many are little more than sugar bombs that provide a quick sugar rush without the fiber and nutrients of real vegetables.

Flavored Sparkling Water

Many flavored sparkling waters with "natural flavors" can contain synthetic chemicals and acids. These additives may erode your gut lining over time, despite the water's lack of calories, making them a less-than-ideal beverage choice.

Gluten-Free Processed Snacks

Gluten-free processed snacks are often marketed with a health halo, but they are just as likely to cause inflammation as their gluten-containing counterparts. These snacks often contain refined starches and sugar and are just as unhealthy, with better branding.