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Every person at some point in time has had water trapped in their ears. It is not a cause of a worry even though you may feel like you are not able to hear properly. The feeling in itself is very uncomfortable. Water can get trapped in your ears any time that you come in contact with it. In some cases, people experience this feeling of trapped water reaching to their jawbone or throat. However, it also is not a major concern as with a few techniques the water can come out of its own. How to get water out of your ear when you feel like no matter what you do it just won’t come out? For the most part, getting water inside your ears is a perfectly normal thing to occur. At the same time, you need to ensure that you are not letting that water remain inside your ear for a long period of time. It can give rise to infections and in extreme cases, hearing loss. What Are the Symptoms of Water in Your Ear? A man touching his ear, Credit: Canva You can experience the symptoms of water in your ear after you come out of it. These usually are: Unclear sounds Difficulty in hearing properly A sense of clogged ears. You may feel like there is something in your ear Persistent itching in the region of the ear canal Ear drainage These are the symptoms that one may experience in the beginning. They are mild and can be taken care of. But if you leave them untreated, then they will become moderate or severe. In such cases, these symptoms may become more intense and can cause Ear pain Pain that travels to the head, neck, and face A high amount of ear drainage The ear canal can become partially blocked The ear can become red Fever may also occur What happens if you have water in your ear for too long? If the water inside your ears stays for a period of two to three days, then it is highly likely that you will develop an infection. In such a scenario, you will find your ear becoming swollen. It is the surest sign that you have developed an ear infection. There is an urgent need for you to address this issue. If you neglect it, then you can become a victim of a hearing disability. If not a hearing disability, then you are likely to suffer from other ear conditions like bone or cartilage damage. How Do You Get Trapped Water out of Your Ear? Ear of a person, Credit: Canva How to get water out of your ear using specialized techniques? Keep reading to know how to utilize some of the most common techniques for this purpose. Gravity/ Jiggling Technique can be used in which you lie down in such a way that your ears face the floor. Tilt your head to one side and gently jiggle your ear lobe. All the water that is trapped will soon come out of your ear. In the Valsalva Maneuver, you keep your mouth close after which you plug your nose. Now, blow it with not much pressure. This technique brings equilibrium in the pressure present in your ears. The Vaccum Technique is done to develop a suction effect that helps to drain all the water that is trapped. In this technique, you put your hand over the ear that has water in it. Then, you gently press that ear with your hand for no more than a couple of seconds. It makes way for all the trapped water to come out of your ear. Did you know that a hairdryer can also be used for getting excess water to come out of your ear? But how to get water out of your ear using a hairdryer? It is very simple. Just turn your hairdryer, keep it at a low heat setting, direct it towards the ear that has water trapped in it. It will dry out the water and the water that has not dried will automatically come out in a matter of minutes. It may seem strange at first, but yawning and chewing gum is two ways by which you can effectively drain out water from your ears. How to get water out of your ear by yawning or chewing gum? Yawning and chewing gum will cause your mouth to move. It will drop the pressure in the inner tubes of your ears and thus the trapped water will be released. You can also use the Chemical Technique whereby you can look for ear drops that are designed to remove water and moisture from your ear. All these are highly effective techniques that will help you to drain out water from your ears. Remember, it is important for you to remove water as if it stays for too long, you can become prone to serious ear complications.

An enormously large number of people today are living with diabetes. What’s even worse is that many of them don’t know that they are in the clutches of a dangerous metabolic disorder. Its reason is that the early signs of diabetes are so subtle that people brush them off without even thinking that these mild changes can signify something serious. Diabetes is a health condition in which your body is not able to break down sugar. When it strikes your body, it prevents the proper functioning of the hormone insulin to occur. Insulin is responsible for regulating the movement of sugar into each and every cell in your body. Its improper functioning results in high sugar levels in the body. Diabetes also occurs when your body is not able to produce an adequate amount of insulin. What Are the Main Causes of Diabetes? Diabetes terms, Credit: Canva Diabetes is generally categorized into type 1 and type 2. The reason behind type 1 diabetes is largely unknown. Doctors ascribe it to the abnormal functioning of your immune system which starts attacking cells in the pancreas that produce insulin. This results in very low insulin levels in a person’s body. In the absence of a sufficient amount of insulin, the movement of sugar to various cells in the body is hindered. Thus, the sugar gets accumulated in the bloodstream. A point to be noted is that type 1 diabetes does not arise because of an increase in weight. Environmental and genetic factors have a larger role to play in its occurrence. What causes diabetes type 2? This type of diabetes occurs when the cells in your body do not respond to insulin. The pancreas in the body cannot perform their function of making sufficient amounts of insulin to counter the resistance of the cells to the same. With regards to type 2 diabetes, however, weight gain plays an important role in its occurrence. But this point cannot be generalized for everyone. What Are the Early Signs of Diabetes? woman drinking water, Credit: Canva So what are the first signs of being a diabetic? Watch out for these subtle signs and if you find yourself experiencing them often, do not brush them away as a passing phenomenon. Do you feel like you are not getting the same taste of your food as you used to? Do you find the need for adding more salt or condiments to your food so that you can get the desired taste? It is one of the early signs of insulin dysfunction. Are you having problems with your eyesight lately? Blurred vision is also one of the early signs of diabetes. Skin tags in the body can also be a result of insulin resistance. It is observed in those people who are the earliest stages of diabetes. Hyperpigmentation in the skin or dark patches in various areas like the neck, armpit, and groin is also one of the mild and early signs of diabetes. It can be an indicator that you may be embarking on the road to type 2 diabetes. Constantly having dry skin or itchiness in the skin is also a telltale sign of diabetes. You may feel like you have done everything to keep your skin moisturized yet the dryness just won’t go. Are you constantly feeling like you are suffering from a brain fog that just won’t go? Difficulty in concentrating is one of the lesser-known early signs of diabetes. While it can be an indicator of many other health conditions, you cannot rule out an underlying threat of diabetes when experiencing a significant loss of concentration. Heart palpitations without any reason are also a sign of diabetes. They occur without any psychological symptoms. Diabetics describe this condition as a pounding sensation in the heart. Another early sign of diabetes is when you find your bruises taking longer than usual time to heal. It happens because of the presence of high glucose levels in your blood which block the movement of oxygen and nutrients to reach the cells that are impacted by the bruise. A numbing or tingling sensation in feet is one of the widespread early signs of diabetes. Type 2 diabetes causes nerve damage and this type of sensation in the feet can be a sign of diabetic neuropathy. When you are developing or have developed diabetes, your kidneys have to work extra hard to flush out the high amount of glucose in your blood. Thus patients find themselves feeling increasingly thirsty. Along with increased thirst, diabetics also experience a higher urge for urination. It is also accompanied by an increase in the amount of hunger. A dry mouth is also one of the crucial early signs of diabetes in people. When left unchecked, it reduces the amount of saliva in your mouth. As a result, you feel your mouth going dry. Constantly facing issues related to oral health is also a sign of diabetes. It happens because high glucose levels deteriorate white blood cells which fight against bacterial infections in your mouth. A breath that can be described as fruity is also a very common yet subtle sign of diabetes. If you feel like your breath smells sweet then you should check your blood sugar levels. Are you finding yourself persistently fatigued? It is one of the early signs of diabetes in your body. An increased urge to sleep due to exhaustion happens during this time. Can You Get Diabetes from Eating Too Much Sugar? Bowl of sugar, Credit: Canva What food causes diabetes? It is easy for people to assume that since diabetes is characterized by increased levels of sugar in one’s body, sugar-rich food is the culprit. But attributing it to sugar is wrong. Type 1 diabetes cause can not be found in the sugar that you consume through your food. This type of diabetes occurs when the pancreatic cells which produce insulin are rendered inefficient. How this may have occurred is something that we still do not know. When it comes to type 2 diabetes one can say that consuming a high amount of sugar and the resultant weight gain does play a part in its occurrence to a large extent. However, here also sugar is not the only reason. A variety of other environmental and genetic factors also contribute to its development.

Contagious infections that turn into a pandemic generally see their end as being brought about by the development of herd immunity among people or indirect protection. When the coronavirus pandemic broke, nobody was immune to it. As a result, the virus met no resistance and spread at a lightning pace throughout the world. The death rate was high and every day a huge number of people were tested positive for the infection. However, over the recent months, there has been a significant drop in the number of cases, especially in India, which once topped the list of countries most affected by COVID-19. What has led to this sudden drop in the number of cases? Have we finally reached the stage of herd immunity? It leads us to another question, can anyone be immune to coronavirus disease in the absence of a vaccine?  Let us explore it in greater detail. What Is Herd Immunity? population, Credit: Canva Herd immunity refers to the situation in which a sizeable section of the population of a country becomes protected or immune to infection. It paves the way for those who are still not immune to the disease becoming indirectly immune to it. If more than 80% of the population in any country has acquired immunity against the virus, a majority of people will not catch the virus even if they come into contact with a sick person. This will break the chain of the infection and thus the infection rates will dwindle and eventually come to an end. Many diseases like measles, mumps, polio, in the past have been prevented due to herd immunity. According to experts, it is a useful method of preventing the coronavirus from attacking more number of people. But in order to reach this stage, a sizeable number of people need to get exposed to the virus. But how many people need to be vaccinated in order to obtain herd immunity to COVID-19? Around 50 to 90% of a country’s population needs to develop immunity naturally so that all the other people get protected against the infection. Has India Reached the Stage of Herd Immunity Against COVID-19? woman with a mask, Credit: Canva The caseload of COVID-19 has seen a downward trend since the time when the virus was at its peak in September. Also, with every passing day, this downward trend continues to persist, despite no decrease in testing. Fresh COVID-19 cases are way less than what they were some six months back. It has made many people question whether most of the people in the country have acquired immunity against it. According to immunologists, urban localities and neighborhoods where the virus spread rapidly a few months ago now do not witness many new cases. It might be because of the development of a localized herd immunity there. After coming in contact with the virus and recovering from the infection, a person develops a natural immunity against the virus. It seems to be true in these places. It can be attributed as one of the chief reasons why the country is witnessing a slide in the infection rate. Why Are Countries Trying to Obtain Herd Immunity to COVID-19? women with masks, Credit: Canva Every country has a high number of people who cannot vaccinate themselves against the virus. It is because these people are allergic to the vaccine and if they get vaccinated, they can develop health complications. In the absence of a vaccine, this group of people will always remain vulnerable to the virus. So, in order to protect and safeguard this section of the population, countries try to obtain herd immunity. Also, it is not yet known exactly how many people will need to be immuned against COVID-19 so as to stop the virus from spreading completely. If we look at the previous such infections like measles and polio we observe that there is not a standard percentage of people that require to get infected and immune from the infection. It is still not known what percentage of people in India will require protection so that people who are not vaccinated can safeguard themselves against the virus. Can We Reach Herd Immunity Against COVID-19 through Natural Infections? coronavirus threat, Credit: Canva It brings us to the crucial question, can we reach herd immunity against COVID-19 through natural infections? According to the World Health Organization or the WHO, exposing a large number of people to the virus in order to attain this stage is against the ethical laws. It is unjust to make so many people unfortunate victims of the virus as we do not know if the infection will spare an individual’s life or not. Even if we reach this stage, one thing is for sure, we will not reach it without encountering a significant loss of lives and suffering. Many seroprevalence surveys done in India and elsewhere demonstrate that only 10% of the population till now has been infected and become immune to the virus. If we wait for 80% of people to attain immunity, undoubtedly, it will take a lot of time which will not be devoid of countless deaths. Hence, the only way to prevent the virus is to follow all the prevention protocols and wait for the vaccine to develop.

Every one of us feels sad at some point in their lives. However, when the feelings of sadness keep persisting for a prolonged period and start interfering with your daily activities it is a sign that something’s not right. It is not common for people to feel low all the time. Depression is a mental illness that is characterized by persistent feelings of unworthiness and hopelessness. Signs of depression vary from person to person. This mental illness is on the rise worldwide. More and more people are experiencing depression symptoms and are consequently being diagnosed with it. What is the #1 cause of depression? There is no single cause of this illness. While excessive stress can be attributed as one of the more common reasons, there are various other factors which may be behind it. Many people are genetically prone to this disorder. While in some others, traumatic life events and medications may cause depression. This mental health condition often goes undiagnosed. Therefore, before you know how to deal with depression, you first need to identify it. Let us find out the most common yet invisible signs of depression in people. Depression Symptoms That Go Unnoticed depression symptoms, Credit: Canva Feeling unhappy and like a failure without any reason to back it up is common for people suffering from depression. Bursts of anger or annoyance over small matters is also a sign that one can be suffering from depression. Losing pleasure in all the activities and hobbies that you once enjoyed like games, exercise, and the like. Sleep changes or disturbed sleep is also one of the major signs of depression that people brush off. People with depression can also develop insomnia and thus may find it harder to sleep soundly at night. Low levels of energy or a persistent sense of tiredness that makes completing even the most mundane tasks difficult is also a common sign of depression. People may also experience a sudden change in their appetite. Some may lose interest in eating at all while others may start eating more than normal portions of food. One of the major signs of depression that goes unnoticed is the constant feeling of restlessness and agitation in an individual. You can observe this sign by watching if a person is always doing things like hand wringing, or someone who is unable to sit still at a place. Signs of depression-like speaking slowly can also be easily dismissed by people. Alongside slow response, people also exhibit slowed body movements. Persistent feelings of guilt and worthlessness are also signs that you may be suffering from depression. Instead of focussing on your present and looking at the bright side of life, people with depression become fixated on every single mistake they committed in the past and start blaming themselves for things that are not in their control. The most serious signs of depression come when one starts to think about ending their life. If you or any of your loved ones are experiencing such thoughts do not waste time and seek help immediately. People with depression are unable to concentrate on a particular thing for even a moderate period of time. Physical signs of depression, like chronic headaches and back pain, are also a symptom not easily identified in people. Spending a large amount of time in bed is also a sign of depression that can be missed as being lazy or tired. What Are General Methods Used to Treat Depression? people supporting a person, Credit: Canva How to get out of depression is a question whose answer begins with getting aware of your thoughts and feeling. After that only, you can take baby steps to come out of them. It may sound difficult at first, but you need to take charge of your own condition. Realize that every day is new and you have plenty of opportunities to thrive. Dwelling in the past may result in you feeling worse than before. Do not stay silent. Reach out for help and seek depression treatment. There are various types of treatments that are available for it. What is the first line of treatment for depression? Talk therapy is a common line of treatment that happens to be quite effective. Through this treatment, you learn about the suitable skills and gain awareness to various insights which prevent you from experiencing the signs of depression. Another treatment line is a mix of cognitive behavioural therapy, psychodynamic therapy, and interpersonal therapy. Although these three techniques can be used on their own, a mix of them has proven to be more effective. There are other types of therapies through which patients acquire knowledge about how to rewire their negative thought patterns and tackle depression through behavioral skills. Either way, one cannot deny the importance of therapy in the treatment of this mental condition. It helps patients to get to the core of their problem and find out why they developed depression in the first place. They help them find out what is causing them to feel the way they do, gain an awareness of things that trigger their depression, and ho they can effectively combat it and live a healthy life. Signs of depression are very common yet overlooked by most people. It makes this mental condition fester inside them. By the time they realize it, it can be too late. No one deserves to live like a loser every day of their life. Its time to recognize the signs at the earliest, and seek help.

You might have heard the word cholesterol in relation to heart diseases and cardiovascular problems. Well, cholesterol on its own is not an enemy of your health. It is a substance similar in consistency to wax and plays an important role in the proper functioning of your hormones. It also has a role in carrying out various biochemical processes in your body. However, the problem arises when you start experiencing high cholesterol symptoms. When your body has higher than normal cholesterol levels, it starts interfering with some substances found in the blood. Consequently, it results in the formation of a plaque that deposits in the arterial walls. It makes the walls of your arteries narrower and in the worst-case scenario, entirely blocks them. When this happens, the person suffers from a heart attack. What Is a Normal Cholesterol Level? A healthy man, Credit: Canva A normal cholesterol level is lower than 200 ml per dl. This amount is ideal for adults. If someone shows a cholesterol reading of 200 to 239 ml per dl then that person is suffering from borderline high cholesterol levels. The person may or may not be exhibiting high cholesterol symptoms at this point. However, if a person’s cholesterol levels are 240 mg per dl or above then that then he or she definitely needs to take steps to reduce it. They will be warned by the doctor about facing high cholesterol symptoms and consequences like heart attack, stroke, kidney disease, and the like. What Causes High Cholesterol in People? An unhealthy man, Credit: Canva There are many lifestyle mistakes that people make that raises their cholesterol levels. You can prevent yourself from falling prey to cholesterol symptoms by preventing these mistakes. The sedentary lifestyle of many people makes them highly prone to developing high levels of cholesterol. A lack of physical activity directly raises your cholesterol levels. Even doing moderate levels of exercise for at least 45 minutes will make sure that your cholesterol levels do not go above the healthy range. Eating foods that are high in saturated and trans fat on a regular basis is another grave mistake that people commit. It significantly raises their cholesterol levels rapidly. What reduces cholesterol quickly? Well, it is the elimination of these types of fat from your food and their replacement with unsaturated fats like those found in dry fruits and olive oil. Many people forget to test themselves regularly. Going for regular blood checks is a sure way by which high cholesterol levels can be avoided. Since there are no visible high cholesterol symptoms, a blood check is the only way to alert yourself against it in advance. Carrying too much belly fat will also make you prone to developing high cholesterol in your body. Keeping a check on your diet and exercising regularly are the ways by which this fat can be targeted and reduced in an effective manner. People who are in a habit of eating fast food are committing a serious mistake. It will lead them to store cholesterol in their arteries. If your meals are high in sugar then also you are at a high risk of developing an increased cholesterol level. You should immediately take steps to reduce the excess sugar in your meals so that your cholesterol does not increases. People also often wean off their cholesterol medications once they have brought their levels under control. But this is a common mistake as consuming these medications only when your cholesterol levels are high can lead you to develop health complications. People who go on diets on and off are also committing a serious mistake. It is because a diet that is restricted in calories cannot be carried out over a prolonged period of time. When people come out of it, they start eating high fat and high sugar foods which result in weight gain. Cholesterol medications are to be consumed with water. But people generally take these medications with juice especially at night when there is a high production of cholesterol in the body. Instead of reducing the cholesterol levels, you will experience an increase in it. People who regularly consume large amounts of ghee, different types of butter, and deep-fried food are supplying their bodies with a high amount of saturated fats. It will directly increase your cholesterol build-up. Start replacing these food items with low-fat versions. If you are smoking then apart from being at an increased risk for developing various diseases you are also at risk of developing high cholesterol. Quitting smoking will lead to a significant improvement in your cholesterol. People often overlook the need for fibre in their diet. Fibre, especially soluble ones lower your bad cholesterol levels. So you should start including it in your diet as part of your daily meals. People who drink too much invariably develop high cholesterol. It is because alcohol increases the amount of fat in your blood. Stick to no more than one to two drinks per day if you want to keep your cholesterol in check. Those who take prescription medications need to be careful too. Mixing up your medications or making up for the missed dose by consuming double the amount will only wreak havoc on your cholesterol. Sitting for long periods at a time apart from making you inactive also raises your cholesterol. Take time out to get active for a few minutes after every two hours daily. These mistakes will deteriorate your health in the long run. If you want to know what should you avoid if you have high cholesterol, start correcting all the mistakes mentioned above.

Depression is a mental health condition that is majorly characterised by persistent sadness, feelings of guilt, and hopelessness. It is also characterized by other symptoms like difficulty in being attentive, lack of productivity, and an overall sense of being irrevocably lost somewhere. But can this extremely common mental health condition have certain physical signs and symptoms too? Are there any physical symptoms of depression? There sure are. Mental health is intimately connected to physical health. How you are feeling inside will in some way be reflected outside. It is same for depression. How can mental health issues cause physical symptoms? Mental illnesses like depression alter the balance of hormones as well as sleep cycles in people. They result in a number of physical conditions. Also, mental illnesses affect the social and cognitive functioning of individuals due to which they are less inclined to adopt healthy living behaviours. People suffering from depression stop taking care of their health. They even resort to unhealthy eating habits and substance abuse. All this results in a wide range of physical conditions. What Are Physical Symptoms of Depression? A sad woman, Credit: Caanva People with depression may experience chronic limb and joint pain, back pain, digestive issues, fatigue, sleep disturbances, and appetite fluctuations. In fact, in many people, physical symptoms of depression are what makes it possible for the doctor to diagnose this condition. Also, many medications like antidepressants used in the treatment make the patients experience side effects. These side effects are also physical in nature. The more painful physical symptoms of depression are, the greater the severity of depression. Some of the common symptoms include Appetite changes and weight fluctuations are common physical symptoms of depression. Patients often resort to emotional eating which results in weight gain over a period of time. They can also lose their appetite and stop feeding their body which results in weakness and considerable weight loss. Those who are depressed are also stressed at the same time. Increased levels of stress lead to high blood pressure or hypertension. It makes them prone to cardiovascular diseases. An increased sense of exhaustion is another major physical symptom. People who are depressed are always feeling tired and are not able to concentrate for long periods of time. Lack of energy is also one of the major physical symptoms of depression. Patients are not able to sleep well and hence they struggle with their low energy levels every day. Many medications also result in the patient feeling fatigued. Sleep disorders are other symptoms of mental health illnesses like anxiety and depression. People are not able to fall asleep at the right time and get quality sleep. Sometimes, they sleep too much and other times, they might remain awake throughout the night. It gives rise to sleep disorders like sleep apnea. People with depression also struggle with a weak immune system. It happens because they do not care about eating healthy food. It makes them prone to catching a variety of infections and diseases. Chronic inflammation is another regular physical symptoms of depression whose causes are still not explored. Digestive issues like constipation, bloating, diarrhoea, and nausea are also frequently experienced by those suffering from depression. People may also experience increased pain sensitivity when they are suffering from mental health issues. Migraines and headaches are also a common physical symptom of various health conditions. It is one of the most common symptoms that people who are depressed face. One of the other lesser-known physical symptoms of depression is a lack of proper vision. Often, these people are disturbed by obscure or hazy vision. They find it difficult to distinguish between colours like black and white. People with depression suffer from an inflamed digestive system. The stomach becomes a place where various infections develop. It is common for a depressed individual to complain about stomach pain on a regular basis. Depression raises the risk of heart ailments. People can be found reporting chest pain during the course of their treatment. What Happens to Your Body When You Are Sad? A stressed man, Credit: Caanva Why does emotional pain hurt physically? It is a question that many people seek the answer. When you are sad, your body releases cortisol or the stress hormones. They are responsible for high blood pressure and sugar. High-stress levels impact your immune system negatively. They lead to appetite changes and you either start eating too much or eat very less. All this negatively affects your health and when left unchecked over a period of time, can result in dangerous consequences. Depression is a very common condition that if left untreated, can even result in death. You are in charge of your health. Being aware of the physical symptoms of depression will help you to identify it yourself or any of your loved one and get suitable treatment in time.

The human anatomy is designed in such a manner which facilitates them to stand upright. So standing erect has many benefits over sitting. However, in today’s day and age one cannot afford to stand when they are riddled with work that causes them to sit for large periods of time in front of their computers. In the midst of this, people have forgotten that long periods of sitting, that too in a bad sitting posture can significantly impair the functioning of their spinal cord. Moreover, it also causes them to develop poor cardiovascular health and irregular bowel functions in the process. Here’s what sitting too long does to your body and your health. How Bad is Sitting for Your Health? 1.   The weakening of Leg and Glute Muscles woman exercising, Credit: Canva Sitting for a prolonged period of time every day can adversely affect your legs and glute muscles. These large muscles are made for walking and for stabilizing your body. When they are not being used for these purposes, they weaken and gradually waste away. You may find yourself more likely to suffer from injuries or strains during physical activities. 2.   Weight Gain An overweight woman, Credit: Canva Sitting for large periods of time damages your digestion. It leads to an increase in your weight as your body is not able to digest the fat and sugar from the food you eat in a proper manner. If you exercise once a day but are sitting for the best part of it, then also you are at a greater risk of developing metabolic syndrome. Hence, you should at least spend 60 to 75 minutes of your day in some physical activity to avoid the undesirable effect of weight gain caused by excessive sitting. 3.   Hip Joint Issues woman feeling pain, Credit: Canva Continuously sitting and that too, in a bad sitting position will adversely affect the health of your back and hips. They will not support you as much as before. It will invariably lead to hip joint issues. Besides hips and back, a bad sitting posture will take a toll on your spine health and may result in its premature degeneration. 4.   Increased Vulnerability to Mental Diseases man feeling depressed, Credit: Canva You know that physically moving and exercising gives you a rush of endorphins. These hormones make you happy. When you sit for long periods of time you miss the good effects of physical activity on your mental health. You thus become more prone to developing depression and anxiety. 5.   Compromised Heart Health heart health illustration, Credit: Canva People who sit for long hours invariably develop cardiovascular diseases. The constant inactivity impacts the healthy functioning of their heart. Increased sitting reduces the blood circulation and coupled with unhealthy eating habits negatively affects their heart. 6.   Diabetes A diabetic, Credit: Canva Did you know that even staying in your bed for a period of five days can significantly lead to a spike in insulin resistance? In other words, if you check your blood sugar levels after five days of being bedridden, you will find that your blood sugar has increased. 7.   Spider Veins a woman with varicose veins, Credit: Canva Spider veins or varicose veins occur when blood pools in your legs. This happens because of no movement or a prolonged period of sitting. These spider veins can result in the formation of blood clots. Blood clots can lead to dangerous conditions like deep vein thrombosis. 8.   Stiff and Achy Shoulders and Neck woman stretching her neck, Credit: Canva Bad sitting posture is increasingly common in today’s generation who spends a majority of their time glued to their computer screens.it causes the neck and shoulders to become stiff and achy. That is why it is recommended to take breaks, walk and stretch your body parts. 9.   Premature Death a graveyard, Credit: Canva Many studies have also linked long periods of sitting with the premature death of people. According to the studies people who indulge in recreational activities that require them to exert themselves physically live way longer than those who keep sitting for hours on end. So how long should you sit down for? Try to take breaks after every one or two hours and walk or stretch. How to Correct Sitting Posture 1.   Proper Sitting Position woman sitting in good posture, Credit: Canva Place your feet flat on the floor. Do not cross your knees. Keep your shoulders relaxed. Your arms should be in an L shape. Keep your back erect and do not strain your neck. You can also use a backrest or cushion. 2.   Proper Sitting Position When Working men sitting, Credit: Canva The monitor should be at a distance of an arm’s length from you. Try to sit in an ergonomic chair when working on a computer. Your keyboard and mouse should be close and not farther apart. If you experience any kind of pain anywhere, stand up and walk for a few minutes.

Cardiovascular diseases like heart attack and stroke are becoming increasingly common. The unhealthy lifestyle of people has made the occurrence of heart attacks more frequent than ever before. However, heart attack symptoms that one experiences are not quite what they are shown in advertisements and films. Real-life signs of suffering from this life-threatening attack are not necessarily painful. Most of the times, the person having an attack doesn’t even know that he or she is experiencing symptoms of heart attack. When the heart attack symptoms are not clear and visible, it means that you are suffering from a silent heart attack. Alternatively, you can also experience a feeling of squeezing or pressure in your chest area. It is called a mini or mild heart attack. Finding out about the symptoms and signs of an impending heart attack is crucial to attaining treatment at the right time. It will help you prevent and not fall victim to this fatal condition. Heart Attack Symptoms in Men A fainting woman, Credit: Canva So what are the four signs of an impending heart attack? Men may feel symptoms that are a bit different than women. Common signs include: Slight discomfort or pain in the chest centre. This feeling can be described as a type of fullness squeezing or pressure that one experiences at the core of their chest. It does not start suddenly, but slowly over time. Does your body warn you before a heart attack? It certainly does. Pain in areas like the neck, back, and one arm or both the arms. The feeling can be described as a heavy pressure being exerted on these areas. It is one of the lesser-known heart attack symptoms which should not be taken lightly. Feeling like vomiting, nausea, and cold sweats are also some of the symptoms that people confuse with flu. However, if you find yourself waking up in the middle of the night with these symptoms, then you should immediately become aware that something is amiss. These should not be confused with having flu or as a side-effect of stress. Difficulty in breathing can be accompanied by chest pain. Or you may also not feel breathless. This difficulty in breathing can also occur with a spell of unconsciousness. You may also experience difficulty in performing physical tasks that you previously performed with ease. Heart Attack Symptoms in Women A woman feeling chest pain, Credit: Canva Women can feel symptoms that are a bit less obvious than men. It makes them unaware of the fact that they are indeed struck by a heart attack. Heart attack symptoms in women are the following: An infrequent pain in the chest area. This pain does not remain at all times. Women can feel chest discomfort that comes and goes. Feeling a buildup of pressure at the base of their chest or the area of the upper abdomen. Even a slight pain in this area should not be ignored. Women also feel discomfort in specific areas of their bodies. These areas include the upper back, neck, and the jaw. Women may vomit or feel nauseated when they are about to get a heart attack. Like men, women may also find it challenging to take deep breaths. It should not be ignored as it is one of the major symptoms of heart attack. Digestive issues like indigestion may also occur before a heart attack. Women experience considerable fatigue or exhaustion when they are about to get a heart attack. What Does a Mini Heart Attack Feel Like? A man feeling chest pain, Credit: Canva Heart attacks are not all of the same intensity. Some can be more severe, while others can be less. A mini or mild heart attack is a result of temporary obstruction or blockage in the arteries. The sufferer experiences symptoms that may not last for a long duration of time. It is also known as a silent heart attack as the person may feel normal immediately after the heart attack has occurred. Mini heart attack symptoms include A buildup of pressure or pain in the core of the chest A pain that is concentrated in the throat area A general sense of exhaustion Difficulty in breathing Discomfort or pain in organs like the neck, upper back, jaw, and the stomach A feeling of dizziness and nausea Cold sweats A mini heart attack is a way by which your body warns you against the unhealthy lifestyle that you are following. Although not much damage is done to your heart, yet, you should start paying attention to your diet and take the necessary to preventing such a heart attack in the future. How long do heart attacks last? The duration of heart attacks varies according to their severity. A mini heart attack can last for as less as a few minutes. On the other hand, a classic heart attack can make you experience painful symptoms for as long as thirty minutes. You should immediately consult your physician if you experience any of the heart attack symptoms mentioned above. Do not at any cost ignore or feel that the symptoms are a by-product of any other minor illness like stress, flu, or general exhaustion. Heart attacks have become very common. It is important for everyone to educate themselves on its symptoms so that they can save their or their loved ones life in time. Also, to prevent yourself from falling victim to it, follow a healthy lifestyle, avoid stress, and exercise regularly.

It is human nature to doubt itself. Universally, all humans do not pay much attention when they achieve something however, when they lose something they start dwelling over their weaknesses. Imposter syndrome is based on the exact nature of the human mind. A person can be said to be suffering from this syndrome when they feel incompetent despite their accomplishments. It is a syndrome where you feel like everything that you have achieved till now is purely a result of your luck, not your abilities. In simple words, you begin feeling like a fraud who will be discovered at any moment by another person. Did you know that it is estimated that close to seventy percent of people feel like an imposter at some or the other point in their lives. So is Imposter Syndrome a mental illness? According to psychologists it is an experience that is characterized by constant feelings of self-doubt and self-questioning. However, the syndrome is not yet included in the category of mental illness in the Diagnostic and Statistical Manual of Mental Disorders. What Does Imposter Syndrome Feel Like? A woman being self-critical, Credit: Canva People dealing with this syndrome usually experience: Feelings of self-doubt They are unable to examine their abilities and competencies. And, They constantly regard their success as a result of some other factor apart from their own hard work. They constantly find their performance falling short of the required standards They doubt their ability to fulfill the expectations set by others. People do not communicate the feelings of self-doubt with others. They set very high goals for themselves and belittle themselves when they do not achieve them. People having Imposter Syndrome may also suffer from an ever pervasive feeling of anxiety in the face of not being able to achieve what they want to. Who Gets Imposter Syndrome? A sad woman, Credit: Canva Imposter syndrome is more commonly observed in women than men. These people are not able to come to terms with their success and continuously find something in themselves that needs to be improved.these people are highly intelligent yet they are never satisfied with their existing level of expertise. When those dealing with Imposter Syndrome cannot achieve their goals, they feel totally defeated and bogged down. This syndrome can develop in people who belong to a family of high achievers. It can also develop in those adults whose parents offer them lavish praise for any of their achievement but at the same time also become critical of them when they fail to achieve a specific goal. Apart from this, it can also be triggered in those persons who have joined a new university or have joined a new workplace. They can feel as if they are not capable of fulfilling the challenges that are a part of their new role. How Do You Fix Imposter Syndrome? A smiling woman, Credit: Canva Fixing Imposter Syndrome will begin with gaining an awareness of it. Ask yourself questions like Do you belittle yourself over small mistakes? Do you see your success as being a result of an external factor or just a chance? Does constructive criticism bother you? Do you feel that criticism of your work means that you are incapable of doing it? Do you consistently find that you are lacking in a particular expertise that others have? Is there a way by which you can overcome Imposter Syndrome? Yes, there are ways that can help you gain confidence in yourself again. Here is what you need to do. Talk your feelings out to others. Talking to other people will also make you aware of the fact that whatever you are experiencing is not real. If you will not communicate your feelings then you will find that your feelings are just getting bigger and too hard for you to come out of the vicious circle of this syndrome. Help others. Stop focusing so much on yourself and start focusing on helping others. If you see another person in a difficult situation, offer them a helping hand. When you do this, you will invariably achieve confidence in yourself and your abilities. Take a pen and paper and write down all that you have achieved so far. You should also write down your abilities and strengths. Assess and examine them in an unbiased manner. It will help you to gain more awareness about your abilities and you will become more sure and confident about yourself. Believe in yourself and do not underestimate yourself. Soon you will come out of this syndrome and regain a better perspective of your strengths.

Breakfast isn’t called the most important meal of the day for no reason. It is the secret for great health and an overall sense of well being. If you are one of those rising numbers of people who battle lethargy come mid-morning, eating a high protein breakfast should be high on your list of priorities. Not paying attention to what is on your plate in the morning takes a toll on your productivity as you find it increasingly hard to focus on tasks at hand. Not only this, for those on a weight loss journey, this meal assumes an even greater significance. Do you consider yourself a healthy eater or are you skipping breakfast in a bid to lose weight? You will be shocked to know that even the most health-conscious people can make several mistakes when it comes to preparing breakfast for the day. If you want to benefit from the best breakfast for weight loss, here are the 17 most common mistakes that you should avoid at all costs. Preparing Weight Loss Breakfast in the Right Way – Mistakes to Avoid 1. Consuming Too Many Calories Breakfast plate, Credit: Canva Yes, it is a fact that you need to eat breakfast like a king. But sometimes people take this concept too far. You need to feed yourself but not overfeed. Depending on your total caloric needs, prepare a breakfast that is not too calorically dense. An ideal breakfast should have around 400-500 calories. 2. Not Prioritising Protein in the Meal high protein foods, Credit: Canva Protein is one of the chief macronutrients that you need in order to feel full for long periods of time. But many people consume carbohydrate-rich breakfast like cereals, bread, etc. that are low in protein. Whenever you prepare breakfast, ensure that it contains an adequate amount of protein. If you find it difficult to add protein sources, buy a protein supplement like whey protein. 3. Consuming Too Less Breakfast plate, Credit: Canva Another grave mistake that people make in a bid to lose weight and ‘eat healthily’ is eating too less than their body requires. Just having a fruit or a cup of coffee may seem good for a few hours before you start experiencing hunger pangs and reach out for unhealthy food. So, make sure that have a well-rounded meal for breakfast that will help you to stay full till its time for lunch. 4. Opting for Meals with Added Sugar A breakfast food, Credit: Canva People often have a tendency to eat a high sugar meal in the morning. They think that sweet flavoured yoghurt and cereals will help them stave off unwanted cravings. But the added sugar in them does your body no good. It only makes your sugar levels unstable and makes you experience energy crashes. 5. Making Eggs Your Go-To Meal Eggs on a toast, Credit: Canva Granted, eggs are a wonderful source of protein and healthy fats, but it should not be your only choice every day. There are various other options for increasing protein in your breakfast if you want to lose weight. Food sources like chia seeds, nut butter, and yoghurt also give you ample protein. So, look beyond just eggs. 6. Forgetting About Drinking Water glasses of water, Credit: Canva A weight loss breakfast is not complete without water. Before you even start preparing your breakfast, drink a big glass of plain or lemon water to save yourself from dehydration. When you are dehydrated, you feel more hungry and consequently, prepare big breakfasts. These high-calorie meals will never help you to achieve your health and fitness goals. 7. Drinking Juice Instead of Whole Fruit Orange juice, Credit: Canva Juicing your fruits instead of consuming them whole will prove to be disadvantageous on two fronts. Firstly, you will lose the vitamins and minerals that a raw fruit gives. Secondly, it will be digested by your body in a very short time span, and in no time you will start feeling hungry again. Rather than a juice, eat some whole fruits instead. 8. You Drink Too Much Caffeine Coffee, Credit: Canva A cup of coffee is fine. But when you start drinking more than 2 cups for breakfast alone, you start depriving your body of essential nutrients that only a well-balanced breakfast meal will provide you. Limit your tea or coffee to only one cup and do not reach out for another cup again till evening. 9. Not Eating Fibre breakfast food items, Credit: Canva The best breakfast for weight loss is not only rich in protein but also in fibre. Fibre promotes your digestive health and keeps you full for long periods of time. Fruits and breakfast cereal made of whole grain in combination with a source of protein will keep you energetic all day long. 10. Not Including Healthy Fats Nut butters, Credit: Canva Contrary to what you believe, eating fat does not make you fat. It, on the other hand, balances your hormones, enhances the taste of your food, and keeps you active all day long. You will also become more productive as your mind will be able to focus well on the tasks at hand. 11. You Wait to Get Hungry Woman eating a burger, Credit: Canva Another eating healthy mistake that even fitness fanatics make is to delay eating breakfast till they hear hunger pangs echoing from their stomach. When you reach such a position, you do not get satisfied with a healthy portion and reach out for more food. Consequently, you consume more calories than you intend to. 12. You Eat on the Go Breakfast on the go, Credit: Canva People who eat their breakfast on the go do not pay much attention to what is it that they are actually eating. Moreover, eating on the go is not registered by your brain as it is busy with other tasks. You do not feel your body getting filled and in the absence of any cues of fulfilment, you end up consuming more than the required amount. 13. Not Following the Rule of Portion Control Breakfast plate, Credit: Canva Portion control is crucial if you want to lose weight. You can easily know how many portions of a particular food item you need to eat in a single meal by reading the nutrition label. However, most of the people purchase healthy breakfast food but do not follow the portion size that is mentioned on the label. Consequently, they end up consuming twice the amount of calories that they need. For example, a single serving of oatmeal is around 40-50 grams. Yet, many people way consume way more than that. 14. Making Unhealthy Smoothies Breakfast smoothie, Credit: Canva Smoothies, especially green smoothies are the ultimate breakfast item. Yet a majority of people put way too many fruits in it thinking that it is making it healthy. 2-3 servings of fruits are enough to get your daily dose of fibre. For increasing volume, add green leafy vegetables like spinach and healthy fats like almond milk. 15. You Rely on Green Juice Green juice, Credit: Canva Green juices are a great way to get your daily dose of nutrients. But when you only rely on them to fulfil your breakfast needs, it becomes a problem. Unless mixed with sources of healthy fats, most green juices do not contain enough calories to keep you satisfied. As a result, you feel your energy levels crash down and reach out for numerous snacks. 16. You Eat too Fast Girl eating fries, Credit: Canva Eating too fast will not let your brain and body register this process. If you are one of those who finish your food before 20 minutes, chances are, that you feel yourself not adequately satiated. Slow down and taste each and every bite of your food. 17. You Eat too Much Sodium Salt, Credit: Canva If you feel that you are eating healthy yet not losing weight or feeling bloated all the time, chances are, you are consuming food that is dense in sodium. Many of the popular breakfast items that we buy from stores are packed with sodium. It causes you to feel bloated. Consume less sodium and rely on plant-based products to clear your body of all toxins.

Among all the parts of the skin, the lips are that area upon which the environmental exposure takes the most toll. They are the first one to get affected by elements like pollution, dehydration, and contact with harsh chemicals that are found in lipsticks. It is because your lip’s skin is one of the most sensitive and thinnest parts of the whole skin. Everyone like the sight of soft and pink lips. But how to make lips pink and soft is a question whose single answer is, by taking care of your lips just as you take care of your skin. Although makeup items, especially lipsticks can help you hide any kind of discolouration on your lips, still people desire to have pink lips without being dependent on makeup. How to get pink lips naturally? Well, there are many ways to take care of your lips and make them look bright and pink. Apart from store-bought products, natural home remedies also help a lot. Let us explore exactly how to make lips pink without relying on makeup. How Can I Get Rid of Black Lips? lip scrub, Credit: Canva Make the habits listed below a natural part of your skincare routine and soon you will see the colour of your lips changing to bright pink. Using scrubs is one of the best ways to attain pink lips. You might ask, how can I make my lips pink with lip scrub? a great alternative to Lip injections Limerick. Make a scrub out of some almond oil, two spoons of sugar, and a few drops of honey. Scrub your lips with this mixture gently. It will remove the dead skin cells and encourage the natural pink colour of your lips. Another way to remove dead skin cells is to rub the lip skin with a toothbrush. Apart from removing the dead skin cells, it will also increase the blood circulation, thus leading to pinker looking lips. Use a lip balm daily on your lips whenever you are going out. The lip balm should have an SPF of 15 or more. It will prevent the contact of your lip’s sensitive skin to the harsh sun rays. Always keep your lips moisturised. The best moisturizer for lips is aloe vera gel. You can use the gel from the plant directly or can buy aloe vera gel from the market. Stay hydrated at all times to avoid chapped and dry lips. When your body is hydrated, your lips will stay plump and will also remain moist. Take a vitamin E capsule and apply its oil on your lips. Vitamin E oil improves circulation and eliminates the occurrence of fine lines. Stop using lipsticks that contain harsh chemicals. Instead of them, you can dab some raspberry, beetroot, or pomegranate juice. Before applying lipstick, you should dab some coconut oil on it. Apply your lipstick on top of it. The oil will act as a protective barrier that will not allow the harsh chemicals in your lipstick to discolour your lips. How to Make Lips Pink – Easy Home Remedies 1.   Rose Petals and Milk rose petals, Credit: Canva Do you want to know how to make lips pink like rose petals? Just let some rose petals soak overnight in half cup milk. In the morning, strain the petals and grind them. Take this paste and apply it on your lips. Wash it off after 15 minutes. 2.   Turmeric Pack turmeric powder, Credit: Canva You can make your lips turn pink with consistent usage of a turmeric pack. Make it by mixing a teaspoon of turmeric with some milk. Apply it on your lip’s skin and gently scrub. Wash it after 5 minutes. 3.   Beetroot Juice beetroot slices, Credit: Canva People often ask, how can I make my lips pink in one day? Although your lip discolouration will take some time to go you can quicken the process using beetroot. Take a slice of this vegetable and rub it on your lips. You will soon see your lips turning bright pink. 4.   Sugar and Lemon lemon slices, Credit: Canva Use this remedy if your lips are always hydrated and soft. Just cut a lemon slice, place some sugar on top of it and use it to scrub the surface of your lips. It will remove dead cells and bring out the natural colour of your lips. 5.   Almond Oil almonds, Credit: Canva What causes dark lips in most people? It is the absence of sufficient moisture. A great way to replenish your lips is by moisturizing them by way of oils like almond oil. Regularly massaging this oil on your lips will make them look significantly pink. 6.   Aloe Vera Gel aloe vera gel, Credit: Canva How to make lips pink with plants? Well, aloe vera gel mixed with a few drops of coconut or olive oil can function as a natural lip balm. But you need to refrigerate this mixture first so that it acquires the consistency of a lip balm. It will not only make your lips pink but will soften it and keep it protected from the harsh environmental exposure. How to Make Lips Pink – the Best Products 1.   Juicy Chemistry Blood Orange & Rosehip Organic Lip Balm For PiGmented & Chapped Lips (4.2 Star Rating) Check the price of this product on Amazon This lip balm is enriched with oils of apricot and rosehip as well as vitamin E. It heals the lips and protects it from dry and cold temperatures. Thus, it promotes supple and soft lips. Buy on Amazon 2.   Khadi Essentials Wild Rose Lip Butter with Rose Petals, Cocoa Butter and Turmeric Oil, For Dry Chapped Lips and Lip Lightening (4.2 Star Rating) Check the price of this product on Amazon This lip butter is free of all chemicals and parabens. The essential fats work to moisturise your lips while the essence of wild roses imparts them a natural pink colour. Buy on Amazon 3.   Bella Vita Organic Nicolips Lightening and Brightening Dark Lip Balm Scrub for Men and Women (3.8 Star Rating) Check the price of this product on Amazon For those who are dealing with dark lips due to smoking, this lip balm will rejuvenate the condition of your lips. This scrub is enriched with the goodness of shea butter, almonds, and beetroots. It promotes plumper and healthy-looking lips. Buy on Amazon 4.   Namyaa Natural Lip Serum/Balm/Lightener/Moisturizer For Lip Lightening (4.1 Star Rating) Check the price of this product on Amazon It is one of the best serums that lighten dark lips that have been damaged due to smoking. Free of all harmful chemicals and made using plant-based products, it nourishes and protects the lips from environmental damage. Buy on Amazon

One of the most important vitamins for a healthy body and mind is vitamin D. Commonly known as the sunshine vitamin, it is the only micronutrient that our bodies produce when they are exposed to the sunlight. It plays a vital role in protecting you from developing a host of chronic and debilitating diseases like cancer, stroke, diabetes, heart disease, and depression. However, getting sufficient quantities of this vitamin in the body is not an easy task. Studies have repeatedly shown that the majority of the population of all age groups is deficient in vitamin D. It is particularly true for vegans and vegetarians as much of what they eat does not contain vitamin D. In such a scenario, there is a need to gain a better awareness of vitamin D foods for vegetarians. Do Vegetarians have Vitamin D Deficiency? vitamin D from sunlight, Credit: Canva Vegans and vegetarians have lesser options with regards to vitamin D food items compared to non-vegetarians. Vegans especially eliminate all kinds of animal products from their diet, including dairy and eggs, both of which are a good source of vitamin D. Vitamin D is not naturally found in many fruits and vegetables that form the staple of non-meat eaters. There is only one vitamin D enriched vegetable that is, mushrooms. But simply eating them will not ensure that they have received the recommended dose of vitamin D. Not many vegans and vegetarians can take vitamin D fortified cereals and plant-based milk. Hence, vitamin D foods for vegetarians are simply not enough. Therefore they need to supplement theirs with more sources of vitamin D, one of the best being a vitamin D supplement. How Much Vitamin D Do People Need? vitamin D supplement, Credit: Canva Vitamin d3 foods need to be made a regular part of everyone’s diet so that our bodies receive this crucial micronutrient in sufficient quantities. The recommended daily allowance for vitamin D is: 400 IU for infants belonging to 0 to 12 months of age. 600 IU for children and adolescents 1000-2000 IU for adults 800 IU for people who are above 70 years old List of Vitamin D Foods for Vegetarians mushrooms, Credit: Canva Portobello mushrooms which have 634 IU of vitamin D in a single serving that is of one cup Maitake mushrooms that have 786 IU of vitamin D in a single serving that is of one cup Original soy milk which is vitamin D fortified contains 120 IU of vitamin D in a single cup serving Vitamin D fortified orange juice provides 100 IU of vitamin D in a single cup serving Soy yoghurt will provide 80 IU of vitamin D in 150 grams serving Vitamin D fortified cereal provides 40 IU of vitamin D in a single cup serving Low-fat milk that is fortified with vitamin D provides 127 IU of vitamin D in a one-cup serving Vitamin D fortified yoghurt provides 80 IU of vitamin D in a 6 ounces serving One medium and whole egg will give 41 IU of vitamin D One ounce of swiss cheese will give 6 IU of vitamin D Vitamin D fortified tofu will provide you 139 IU of vitamin D in a single cup serving Plant-based milk like almond milk, hemp seed milk which is fortified with vitamin D will provide 100 IU of vitamin D in a single cup serving One tablespoon of margarine will provide you with 20 IU of vitamin D Apart from these food sources, you can also boost your vitamin D levels from the sun. The best time to get vitamin d from sun in india is from 10 AM to 3 PM. ironically, this is also the answer to the question, how can I increase my vitamin D naturally? Apart from this, regular exercise also helps your body to produce more vitamin D. Vitamin D Foods for Vegetarians – the Best Supplements 1.   Swisse Ultiboost Vitamin D3 Supplement for Immunity, Bones & Muscle health (4.5 Star Rating) Check the price of this product on Amazon This once-a-day formula contains vitamin D3 that is easily absorbed by your body. Vegetarians will not experience the effects of vitamin D deficiency when they start supplementing their diet with it. It does not contain any egg or gluten. Buy on Amazon 2.   Nutrainix Organic Vitamin d3 5000iu + K2 as MK7 200mcg supplement (4.5 Star Rating) Check the price of this product on Amazon The supplement will provide you with organic and plant-based vitamin D3 that will boost your immunity and keeps your bones strong. It is free of soy, gluten, and dairy-free. Buy on Amazon 3.   ELCAD Vitamin D3 60,000 IU Sachet (4.5 Star Rating) Check the price of this product on Amazon The supplement is a highly concentrated source of vitamin D3 that you can consume by poring a sachet of this supplement in your glass of milk. It provides 60000 IU of vitamin D3 in a single serving. Buy on Amazon