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Stay Hydrated and Healthy by Eating More Fruits This Summer

Summer is a beautiful season filled with sunshine, vacations, and outdoor fun. However, the soaring temperatures can also take a toll on our health if we are not careful. Dehydration is a common problem during this time of the year, and one of the easiest ways to combat it is by including more fresh fruits in your daily diet.

Fruits are not only delicious but are packed with water, essential vitamins, and minerals that help keep the body cool, nourished, and well-hydrated. 

Why Eating Fruits is Important in Summer

When temperatures rise, our bodies lose a lot of fluids through sweat. If these fluids are not replaced, it can lead to dehydration, weakness, and even heatstroke. While drinking water is essential, eating fruits with high water content provides an extra hydration boost and valuable nutrients.

Fruits are rich in natural sugars, fiber, and antioxidants. They not only quench your thirst but also protect the body against damage caused by heat and sun exposure. Adding a variety of colorful fruits ensures that you get different nutrients to stay healthy all season long.

Best Fruits to Eat for Hydration

1. Watermelon

Watermelon is a classic summer fruit, made up of about 92% water. It is sweet, refreshing, and an excellent way to rehydrate. It also contains important nutrients like vitamin C, vitamin A, and magnesium.

2. Cucumber

Although often thought of as a vegetable, cucumber is technically a fruit. With a water content of nearly 95%, cucumbers are perfect for hot days. They are low in calories and can be eaten alone or added to salads.

3. Oranges

Oranges are not just juicy but are loaded with vitamin C and potassium. They help in maintaining electrolyte balance, which is crucial when you sweat a lot.

4. Strawberries

Strawberries are another great hydrating fruit, consisting of around 91% water. Plus, they are rich in antioxidants that protect the skin from sun damage.

5. Pineapple

Tropical and juicy, pineapple not only satisfies your sweet tooth but also provides enzymes that aid digestion and reduce inflammation.

By including these fruits in your daily diet, you can enjoy the summer season without worrying too much about dehydration.

Tips for Including More Fruits in Your Diet

• Start your day with a bowl of fresh fruits or a fruit smoothie.
• Carry fruit slices or fruit salads for snacks when you are out and about.
• Add fruits to your meals—mix them in salads, yogurts, or desserts.
• Freeze fruits like grapes or berries for a refreshing summer treat.

Small changes like these can make a big impact on your energy levels and overall well-being during summer. Summer is the perfect time to load up on fresh fruits that not only taste amazing but also helps your body stay hydrated and healthy. Fruits provide a natural way to cool down, energize, and nourish your system.

Stay mindful about your hydration levels and choose water-rich fruits to keep feeling your best all summer long. For more health tips and diagnostic services, visit manipaltrutest.com 

Common Foods That May Increase Bad Cholesterol

Cholesterol is a fatty substance in your blood that is essential for building healthy cells. However, having high levels of low-density lipoprotein (LDL), often called "bad cholesterol," can increase your risk of heart disease and stroke. You need to avoid foods that may lead to increase in LDL:

1. Fried Foods

Fried foods like french fries, samosas, pakoras, and fried chicken are high in trans fats and saturated fats. These fats can raise your LDL cholesterol while lowering good cholesterol (HDL). Regularly eating fried items also contributes to weight gain, which can further increase cholesterol levels.

2. Processed Meats

Sausages, bacon, ham, and salami are examples of processed meats that are rich in saturated fats and sodium. Both of these can have a negative impact on your cholesterol levels and overall heart health. Frequent consumption of processed meats has also been linked to higher risks of heart disease.

3. Full-Fat Dairy Products

Dairy is important for calcium and vitamin D, it is wise to choose low-fat or fat-free versions. Milk, cheese, yogurt, and butter made from whole milk are packed with saturated fats. Regularly consuming these full-fat products can cause an increase in LDL cholesterol levels. 

4. Baked Goods

Cookies, cakes, pastries, and doughnuts often contain large amounts of fats, sugar, and refined carbohydrates. These ingredients can significantly increase bad cholesterol and even lead to high blood sugar levels. Many commercial baked goods also use hydrogenated oils, which are particularly harmful.

5. Fast Food

Burgers, pizzas, and fried snacks from fast-food restaurants are convenient but often loaded with unhealthy fats and sugars. Regular consumption of fast food can lead to a spike in cholesterol levels and contribute to other health problems like obesity and diabetes. Planning home-cooked meals in advance can help you avoid the temptation of unhealthy fast food.

If you are concerned about your cholesterol levels, regular blood tests at trusted centres like manipaltrutest.com can help you monitor and manage your health effectively.

6. Red Meat

Beef, lamb, and pork contain higher amounts of saturated fats compared to poultry and fish. Eating too much red meat can increase LDL cholesterol and put you at a higher risk for heart diseases. Add red meat to occasional meals and main focus should be more on plant-based foods can be beneficial.

Awareness is the first step towards better health. By recognising the common foods that contribute to high bad cholesterol, you can make smarter dietary choices. Simple changes, like choosing low-fat dairy, grilling instead of frying, and including more fruits and vegetables, can help maintain healthy cholesterol levels.

For accurate cholesterol checks and advice tailored to your needs, you can always book a test at manipaltrutest.com. 

Common Reasons for High ESR Levels in Females

The Erythrocyte Sedimentation Rate (ESR) is a blood test that measures inflammation in the body. It indicates how quickly red blood cells settle at the bottom of a test tube over an hour. A high ESR level in females may signal an underlying health condition, such as an infection, autoimmune disease, or chronic inflammation. While ESR alone does not diagnose a specific illness, it serves as an important marker for doctors to assess and monitor medical conditions.

Normal ESR Range for Females

The normal ESR range varies based on age, overall health, and medical conditions. Generally, the reference values for females are:

• Women under 50 years: 0-20 mm/hr
• Women above 50 years: 0-30 mm/hr
• Pregnant women: Can be as high as 40-50 mm/hr due to physiological changes.

An ESR level above these ranges may indicate inflammation, infection, or an underlying disease.

Common Reasons for High ESR Levels in Females

1. Infections

Bacterial, viral, or fungal infections can lead to elevated ESR levels. When the immune system fights an infection, inflammation increases, causing a rise in ESR.

Examples of infections that raise ESR:

• Urinary tract infections (UTIs)
• Tuberculosis (TB)
• Pneumonia or bronchitis
• Viral fevers and chronic infections

Symptoms: Fever, fatigue, body aches, and localized pain depending on the infection.

2. Autoimmune Diseases

Autoimmune disorders cause the immune system to attack the body’s own tissues, leading to chronic inflammation and increased ESR.

Common autoimmune diseases in women:

• Rheumatoid Arthritis (RA): Causes joint pain, swelling, and stiffness.
• Lupus (SLE): Affects skin, joints, and internal organs, leading to fatigue and rashes.
• Sjögren’s Syndrome: Causes dry eyes and mouth due to immune system dysfunction.

Symptoms: Joint pain, skin rashes, fatigue, and recurring inflammation.

3. Chronic Inflammatory Diseases

Conditions involving long-term inflammation can significantly raise ESR levels.

Examples:

• Inflammatory Bowel Disease (IBD): Includes Crohn’s disease and ulcerative colitis, causing digestive issues.
• Polymyalgia Rheumatica (PMR): Affects older women, leading to muscle pain and stiffness.

Symptoms: Abdominal pain, diarrhea, joint pain, or chronic fatigue.

4. Anemia (Low Hemoglobin Levels)

Iron-deficiency anemia is common in women due to menstruation, pregnancy, or poor diet. It can raise ESR levels because the body tries to compensate for low oxygen levels by increasing inflammation.

Symptoms: Weakness, dizziness, pale skin, and shortness of breath.

5. Kidney Diseases

Chronic kidney disease (CKD) and nephrotic syndrome can increase ESR levels due to inflammation and toxin buildup in the body.

Symptoms: Swelling in the legs, high blood pressure, and decreased urine output.

6. Cancer and Tumors

Certain cancers, including breast cancer, lymphoma, and multiple myeloma, can lead to increased ESR due to inflammation and abnormal cell growth. Doctors use ESR as part of a diagnostic evaluation, along with other tests.

Symptoms: Unexplained weight loss, fatigue, persistent pain, or lumps.

7. Pregnancy and Postpartum Changes

During pregnancy, ESR levels naturally increase due to hormonal and blood circulation changes. However, if ESR is abnormally high, doctors may check for infections or pregnancy-related complications.

Symptoms: Normal pregnancy changes vs. fever, pain, or swelling (if due to an issue).

When to See a Doctor?

If you have high ESR levels, consult a doctor if you experience:

• Persistent fever and fatigue
• Unexplained weight loss
• Joint pain and swelling
• Chronic infections
• Severe headaches or muscle pain

How to Reduce High ESR Levels Naturally?

• Eat an anti-inflammatory diet (fruits, vegetables, turmeric, ginger, and omega-3 foods).
• Exercise regularly to reduce inflammation and boost immunity.
• Stay hydrated to support kidney function and detoxification.
• Manage stress with meditation, yoga, and relaxation techniques.
• Treat underlying conditions with proper medical guidance.

Conclusion

A high ESR level in females is a sign of inflammation or an underlying health condition. While it does not confirm a specific disease, it helps doctors diagnose and monitor infections, autoimmune disorders, and chronic diseases. If your ESR is high, consult a doctor for further tests and appropriate treatment to maintain your overall health.