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7 Tips To Help You Drink Water The Right Way

7 tips to help you drink water the right way World Water Day 2025 is a timely reminder of the value water holds in our lives—not just globally, but personally. While this year’s theme focuses on glacier preservation, we often overlook a key question: Are we drinking water in the best possible way for our health?

We all know hydration is important. But how you drink water matters just as much as how much you drink. Water is a vital life force—it fuels digestion, flushes out toxins, supports metabolism, and keeps every cell functioning. Yet, many of us are unaware that drinking water incorrectly can impact our health.

How To Drink Water The Right Way 

Let’s explore 7 essential tips to help you hydrate better, smarter, and more mindfully every day.

  1. Sit Down to Drink Water
     When you stand and drink water you upset the balance of fluids in the body and this may lead to more accumulation of fluids in the joints. When you sit and drink, your muscles and nervous system is relaxed and you absorb it nicely. Also, kidney pace of filtration is good when you sit and drink water
  2. Sip, Don’t Gulp Large Quantities
    Avoid drinking large amounts of water in one go. Gulping too much too quickly can block air intake into your lungs and put undue pressure on your heart and lungs. Instead, sip water slowly throughout the day—this helps your body absorb and utilise it more effectively.
  3. Avoid Ice-Cold Water
    Cold or chilled water may feel refreshing, but it disrupts digestion by cooling the internal fire needed to digest food properly. Cold water also reduces blood flow to various organs and can lead to issues like constipation. Try to drink room temperature or warm water instead—it aids digestion, supports metabolism, and even helps control cholesterol levels.
  4. Listen to Your Body’s Thirst Cues
    Your body is smart—it tells you when it’s low on water. Dark yellow urine, dry lips, dry tongue, and persistent fatigue are signs of dehydration. Clear or pale urine means you’re well-hydrated. Pay attention to these signs and hydrate accordingly.
  5. Start Your Day with Water
    Drinking a glass of water first thing in the morning helps flush out toxins and cleanses your digestive system. It supports smoother bowel movements and kickstarts your metabolism—setting a healthy tone for the rest of the day.
  6. Store Water the Right Way
    Traditionally, water stored in copper or silver vessels is believed to balance the body’s energies by positively charging the water. Copper is known for its antioxidant and antibacterial properties, while silver is believed to have a cooling effect on the digestive system.While copper and silver vessels might not be common everywhere, you can opt for glass or stainless steel bottles as safe and eco-friendly alternatives to plastic. These options are free from harmful chemicals like BPA and help maintain the water’s purity.
  7. Drinking Water Isn’t Just to Quench Thirst
    Water is essential for replenishing lost minerals and salts, especially after sweating or physical activity. It hydrates muscles and joints, supports digestion, maintains fluid balance, and prevents acidity. Make water a daily habit of recovery and rejuvenation, not just a thirst response.

Drinking water the right way is about more than just hitting your daily quota. By being mindful of how and when you drink water—and how you store it—you can improve digestion, boost energy, and support overall well-being.

Let this World Water Day inspire a renewed appreciation for water—not only as a global resource but as a vital part of our personal health.

💧 How do you ensure you stay hydrated daily? Share your tips in the comments below!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Hypertension in Pregnancy: What Every Mother-to-Be Should Know

pregnant-womenPregnancy is a beautiful journey, but it also comes with its share of challenges. Among them, high blood pressure (hypertension) is one of the most common concerns for expectant mothers. Whether it’s your first pregnancy or you’ve experienced complications before, understanding hypertension during pregnancy can help you stay in control and safeguard both your health and your baby’s well-being.

Some women experience pregnancy-induced hypertension (PIH), which can develop after 20 weeks of pregnancy. If left unchecked, it can lead to complications such as pre-eclampsia, placental abruption, or preterm delivery. However, with early detection, lifestyle changes, and medical support, most women can manage their blood pressure effectively and have a healthy pregnancy.

What is Pregnancy Induced Hypertension (PIH)?

PIH refers to newly developed hypertension during pregnancy, without the presence of protein in the urine or other symptoms of pre-eclampsia. Hypertension is defined as blood pressure higher than 140/90 mmHg. It can have serious effects on both mother and baby if not monitored properly.

Causes & Risk Factors of PIH

There is no single cause of PIH, but several factors can increase your risk:

  • Being overweight or obese
  • Lack of physical activity
  • Smoking or alcohol consumption
  • Family history of hypertension or PIH
  • Previous history of PIH in past pregnancies
  • Multiple pregnancy (twins or more)
  • Maternal age (below 18 or over 35 years old)
  • Pre-existing diabetes, kidney disease, or high blood pressure
  • Living with a single kidney
  • IVF pregnancies
  • Placental abnormalities

Types of Hypertension in Pregnancy

  • Gestational Hypertension:​
    Develops after 20 weeks of pregnancy, with high blood pressure but no protein in the urine or organ damage. Some women with gestational hypertension may develop pre-eclampsia later in pregnancy.
  • Chronic Hypertension:​
    High blood pressure present before pregnancy or occurring before 20 weeks of gestation. This type may go undiagnosed if regular BP checks were not done before pregnancy.
  • Chronic Hypertension with Superimposed Pre-Eclampsia:
    Women with chronic hypertension who develop worsening blood pressure, protein in the urine, or other complications during pregnancy.
  • Pre-Eclampsia:​
    A serious pregnancy complication that includes high blood pressure, proteinuria (protein in the urine), and signs of organ damage. If left untreated, it can lead to severe complications for both mother and baby.
  • Eclampsia:
    A severe form of pre-eclampsia that leads to seizures, which can be life-threatening for both mother and baby.

Symptoms of PIH & Pre-Eclampsia

Look out for the following warning signs:

  • Severe headaches
  • Blurred vision or sensitivity to light
  • Pain in the upper abdomen (under the ribs, right side)
  • Nausea or vomiting
  • Sudden swelling in the face, hands, or feet
  • Decreased urine output
  • Shortness of breath (fluid in the lungs)
  • Dizziness or fainting spells
  • Spots or flashes before your eyes
  • Blood in urine
  • Decreased levels of platelets in your blood (thrombocytopenia)
  • Impaired liver function

If you experience any of the symptoms mentioned, immediately report to your Gynecologist or health care provider.

Complications of PIH

If left unmanaged, hypertension in pregnancy can lead to:

  1. Preterm Labour: Premature birth due to complications.
  2. Placental Abruption: The placenta partially or completely separates from the uterus before birth, depriving the baby of oxygen and nutrients.
  3. Intrauterine Growth Restriction (IUGR): The baby may have restricted growth due to reduced blood supply.
  4. Organ Damage: Liver, kidney, and blood clotting issues.
  5. Stillbirth (IUD – Intrauterine Death): In severe, untreated cases.
  6. Postpartum Hypertension: Some women may continue to experience high blood pressure after delivery, requiring continued medical care.

Managing PIH for a Healthy Pregnancy

  • Follow Your Doctor’s Advice – Attend all antenatal appointments and take prescribed medications as directed.
  • Rest as Advised – Your doctor may recommend bed rest depending on your blood pressure.
  • Manage Stress – Meditation, deep breathing, and engaging in relaxing activities can help.
  • Reduce Salt Intake – Cut down on processed foods, salty snacks, and added table salt.
  • Eat a Nutritious Diet – Prioritise whole grains, fruits, vegetables, lean proteins, and healthy fats.
  • Stay Active – Engage in light exercises such as walking or prenatal yoga if approved by your doctor.
  • Stay Hydrated – Drink plenty of water to maintain proper circulation.
  • Monitor Your Blood Pressure – Regularly check your BP at home and report any concerns to your doctor.

Maintaining a healthy blood pressure throughout pregnancy is crucial for both maternal and foetal well-being. Early detection, lifestyle modifications, and regular medical check-ups can help prevent complications.

  1. Start healthy habits before pregnancy to reduce your risk of PIH.
  2. Listen to your body and report any unusual symptoms to your doctor.
  3. Prioritise a balanced lifestyle with a nutritious diet, regular movement, and stress management.
  4. Remember, a Healthy Mother = a Healthy Baby!

💬 Have you experienced hypertension during pregnancy? Share your experience in the comments below!

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Bursting Some Common Food Myths: Separating Fact from Fiction

nutrition myths and factsIn today’s digital world, we are constantly bombarded with diet trends, viral health tips, and well-meaning advice from family, friends, and social media influencers. Some of these food beliefs have been passed down for generations, while others have gained traction through modern misinformation. But how many of these commonly accepted truths are actually backed by science?

From the idea that carbs make you fat to the belief that frozen foods lack nutrients, many food myths dictate our eating habits and influence our health choices—sometimes in ways that do more harm than good. It’s time to separate fact from fiction and uncover the real truth behind the most common food myths that continue to mislead people across the world.

Let’s debunk these misconceptions and get back to making smarter, science-backed food choices!

❌ Myth #1: Fresh Produce is Always Healthier than Frozen

 

Many people believe that fresh fruit and vegetables are superior to frozen ones, but that’s not necessarily true.

✅ Truth: Frozen produce is picked at peak ripeness and flash-frozen, preserving its nutrients. On the other hand, fresh produce can lose vitamins and minerals during transport and storage. In some cases, frozen vegetables may even retain more nutrients than their fresh counterparts!

What to do? Don’t hesitate to stock up on frozen fruit and veg—they’re convenient, affordable, and just as nutritious!

❌ Myth #2: Carbs Make You Gain Weight

carbohydrate-addicts-diet-plan1

Carbohydrates have been wrongfully demonised for years, with many believing they lead to weight gain and poor health.

✅ Truth: Not all carbs are the enemy! Whole grains like quinoa, oats, brown rice, and wholewheat bread provide fibre, vitamins, and sustained energy. The real culprits? Refined carbs like white bread, pastries, and sugary cereals that spike blood sugar levels.

What to do? Choose complex carbs over refined ones and watch portion sizes, rather than cutting carbs completely.

❌ Myth #3: You Need to Detox Your Body with Juice Cleanses

Juices for weight loss

Juice cleanses are marketed as the ultimate detox, promising to flush out toxins and reset your system.

✅ Truth: Your liver and kidneys are already natural detoxifiers! Juice cleanses often lack protein and fibre, leading to blood sugar spikes, energy crashes, and muscle loss rather than ‘detoxification’.

What to do? Instead of extreme cleanses, focus on eating whole foods, drinking plenty of water, and supporting your body’s natural detox processes with balanced nutrition.

❌ Myth #4: Eating Late at Night Causes Weight Gain

Ever heard the advice “Don’t eat after 7 PM, or you’ll gain weight”? Many people believe late-night eating automatically leads to fat storage.

✅ Truth: Total calorie intake matters more than timing. The real problem isn’t when you eat, but what and how much. Late-night snacking on crisps, sweets, and processed foods leads to excess calorie intake, but a protein-rich snack before bed can actually support muscle repair and metabolism.

What to do? If you’re hungry at night, opt for healthy snacks like Greek yoghurt, a handful of nuts, or cottage cheese instead of high-sugar, high-fat processed foods.

❌ Myth #5: Egg Yolks Are Bad for Your Heart

benefits of egg yolk

Egg yolks have long been blamed for raising cholesterol levels and increasing the risk of heart disease.

✅ Truth: Egg yolks contain healthy fats, essential vitamins, and choline, which supports brain function. While they do contain cholesterol, research shows that dietary cholesterol has little impact on blood cholesterol levels for most people. The bigger concern? Processed foods high in trans fats and added sugars.

What to do? Unless advised otherwise by a doctor, enjoy whole eggs as part of a balanced diet—they’re a powerhouse of nutrients!

❌ Myth #6: Dairy Products Are Inflammatory

Many believe that dairy is inflammatory, causes weight gain, or isn’t necessary for adults.

✅ Truth: Unless you have a lactose intolerance or dairy allergy, dairy products like yoghurt, milk, and cheese provide calcium, protein, and probiotics that support bone health and gut health. Studies show that dairy doesn’t inherently cause inflammation unless there’s a specific intolerance.

What to do? Choose high-quality, minimally processed dairy and watch portion sizes. If dairy doesn’t agree with you, opt for fortified plant-based alternatives like almond or oat milk.

Misinformation about food and nutrition is everywhere, but understanding the science behind what we eat helps us make smarter, healthier choices. By busting these common myths, you can build a balanced, sustainable diet without unnecessary restrictions or food fears.

Which food myth have you believed in the past? Let us know in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Tension or HYPERTENSION

hypertensionI can’t count how many times in my 12 years of medical practice a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of a headache, I always make it a point to check their blood pressure (BP), as it is a very common symptom of fluctuating BP. This often presents around the temples but can also be felt at the back of the head (occipital region).

What is Blood Pressure?

The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called systolic (higher value) blood pressure. Diastolic (lower value) BP refers to the resistance in the arteries, which is always present due to their elastic tone.

Blood Pressure Categories:

  • Normal: Up to 120/80 mmHg
  • Pre-Hypertensive: 130/90 to 140/90 mmHg
  • Hypertension: Above 140/90 mmHg

A person is diagnosed with high BP if three readings taken on separate days are consistently high.

BP - HypertensionSigns & Symptoms of Hypertension

If I have to look for signs of high BP, these symptoms should raise suspicion

  1. Headache
  2. Feeling of tiredness.
  3. Difficulty breathing
  4. Heaviness in the eyes / blurred vision.
  5. Irritability
  6. Severe cases: Heart attack or haemorrhagic stroke

What Causes High BP?

High BP is common in adults over 50 but is increasingly being diagnosed in younger people due to poor lifestyle choices, such as:

  • Lack of sleep—Irregular sleep cycles disrupt the circadian rhythm.
  • High salt intake—Excess salt from processed foods, snacks, pickles, and sauces.
  • Smoking—Nicotine constricts blood vessels, increasing BP.
  • Obesity—Being overweight adds strain to the heart.
  • Lack of exercise—Sedentary lifestyle leads to poor heart health.
  • Stress—From chaotic city traffic, financial strain, and work pressure.
  • Other Causes: BP can also rise due to secondary conditions like thyroid disorders and narrowing of arteries supplying the kidneys (Renal Artery Stenosis).

Why is it Important to Maintain Normal BP?

Persistently high BP damages the internal lining of blood vessels, gradually affecting the brain, kidneys, and eyes. This can lead to serious complications such as:

  • Stroke (brain damage due to reduced blood flow)
  • Kidney failure
  • Hypertensive retinopathy (damage to the eyes)

All of these complications can be prevented by keeping BP within the normal range.

Managing High BP Naturally

Since lifestyle choices are the single most important factor in controlling BP, here’s how you can manage hypertension without medication:

  • Sleep Better:
    • Aim to sleep by 11 PM and wake up by 6-7 AM to regulate your circadian rhythm.
    • Avoid using screens before bedtime to improve sleep quality.
  • Diet Adjustments:
    • Reduce salty foods such as crisps, salted nuts, pickles, and processed sauces.
    • Eat more potassium-rich foods like bananas, spinach, and lentils.
  • Exercise Regularly:
    • Engage in 45 minutes of brisk walking, 30 minutes of swimming or cycling, or 30 minutes of aerobics at least 5 days a week.
    • Strength training also helps improve circulation and heart health.
  • Manage Your Weight: 
    • If overweight, aim to lose 1-2 kg per month until you reach a healthy BMI (Body Mass Index) of 25.
  • Reduce Stress: 
    • Practise deep breathing or meditation daily.
    • Set realistic personal and professional goals to avoid unnecessary stress.
  • Stay Socially Connected:
    • Engage in social activities and maintain a healthy support system. A positive social life can improve mental health and reduce stress-induced BP spikes.

When to Consider Medication?

If lifestyle modifications do not lower BP within 6 months, it’s time to consult a doctor to explore medical options.

Additionally, if hypertension is caused by an underlying condition (such as thyroid disease or renal artery stenosis), treating the root cause can help normalise BP.

Even the word HyperTENSION (high BP) has ‘TENSION’ in it! Managing stress and adopting healthier lifestyle choices can significantly improve your heart health.

Have you successfully managed your BP through lifestyle changes? Share your experiences in the comments below!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]