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4-7-8 Breathe

Posted on: June 9th, 2021 by hema kashyap No Comments

Breathe In Breathe Out is a phrase that we have heard many times by our friends and family in stressful times. The reason is simple, our breathe holds the powers to ease stress. When we deep breath, it sends a message to the brain to calm down and with that increased heart rate, fast breathing, and high blood pressure decrease making body feel relaxed.

The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. The technique is based on pranayama and it helps practitioners gain control over their breathing.

How to do it?
Sit in a comfortable position and make sure to practice a good posture. Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the practice.

To use the 4-7-8 technique, focus on the following breathing pattern:
• empty the lungs of air
• breathe in quietly through the nose for 4 seconds
• hold the breath for a count of 7 seconds
• exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
• repeat the cycle up to 4 times

Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner.
Benefits from consistent practice:
1. Stress Reduction
2. Better Sleep
3. Reduced anxiety
4. Decreased fatigue
5. Improved Digestion
6. Improved blood pressure
7. Improved symptoms related to breathing conditions such as asthma, COPD etc.


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Spring Allergy

Posted on: March 24th, 2021 by hema kashyap No Comments

Spring is in the air and flowers are blossoming all across North India.

But are you having difficulties in breathing or have runny nose or watery eyes and other bothersome symptoms? Then these blooming flowers are to blame. The biggest spring allergy trigger is pollen. Trees, grasses, and weeds release these tiny grains into the air to fertilize other plants. When they get into the nose of someone who’s allergic, they send the body’s defenses out of order.
The immune system mistakenly sees the pollen as a danger and releases antibodies that attack the allergens. That leads to the release of chemicals called histamines into the blood. Histamines triggers runny nose, itchy eyes, and other symptoms.

Symptoms: You may have

• Runny nose
• Watery eyes
• Sneezing
• Coughing
• Itchy eyes and nose

Tips to manage allergies naturally:

1. Limit your outdoor time and wear mask while going out
2. Clean your house and change bedsheets frequently
3. Take a bath after coming home
4. Take steam to clear the nasal passage
5. Eat probiotics
6. Studies show that saline nasal irrigation had beneficial effects for both children and adults with allergic rhinitis
7. Practitioners of natural medication suggest taking 2 ,000 milligrams of vitamin C daily to reduce histamine levels.
8. Studies show that peppermint oil treatment had enough anti- inflammatory effects that reduced the symptoms of bronchial asthma and allergic rhinitis
9. Advocates of natural healing suggest using eucalyptus oil as an antimicrobial agent by adding it to each load of wash during allergy season
10. Please speak to your doctor for medication

Don’t use home remedies to treat severe allergic reactions which can be identified by symptoms such as:
• Trouble breathing
• Tightness in the lungs
• Chest pains
• Blood pressure changes
• Dizziness
• Fainting
• Rash
• Vomiting


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Winter Care Tips

Posted on: December 4th, 2020 by hema kashyap No Comments

“Laughter is the sun that drives winter from the human face.” –Victor Hugo

Winters brings with it the happiness to indulge in hot chocolates, coffee and fried food.

It also brings the woes of dry skin and brittle hair. Flaking skin, chapped lips,
cracked heels, dandruff and hair fall.

So, here are some tips on how to keep your skin and hair healthy this winter:

  1. Stay hydrated – Dry hair, central heating and hot water make our skin dry. Hydrate your body with water, green tea, fruit juice and smoothies.
  2. Exercise – Boost your mind and skin by exercising. Exercise help in flushing out toxins from the body and keeping the skin healthy.
  3. No hot water – Hot water baths are very relaxing but it makes skin loose its natural moisture. Use luke warn water instead.
  4. Oils massage for skin – Oils like olive, almond and castor keep the skin soft and retain its natural moisture.
  5. Get your Vitamins – Load on green and leafy vegetables and citrus fruits to get your daily dose of Vitamin C which help boost collagen production. Also add avocados, nuts and fish to you diet to get Omega -3 fatty acids which helps in keeping your skin moist.
  6. Warm oil routine for hair – Keep you hair hydrated by oiling at least twice a week.
  7. Avoid heat styling products – Blow dryers, hair straighteners and curlers make the hair dry and brittle, so limit their usage.

A healthy diet and regular exercise regime can control the winter woes for skin and hair, so indulge in this healthy way of life.


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Posted on: November 20th, 2020 by hema kashyap No Comments

Smog is a combination of words Smoke and Fog and is a form of intense air pollution. Fine particulate matter generated from activities like industrial and car emissions, road dust, bio-burning, construction activities etc. mixes with the moisture in the air to create smog.

Health effects of SMOG:

  • Irritation the respiratory system leading to coughing, wheezing, aggravation of asthmatic conditions, bronchitis etc.
  • Continuous Irritation of eyes leading to eye diseases and weakness of vision.
  • Skin rashes and wrinkling of skin.

Preventive Measures:

  • Wear anti-pollutions masks when stepping out.
  • Air purifying plants such as Aloe Vera, Ivy and Spider Plant can be placed in the home and offices to purify indoor air.
  • Take steam with a few drops of eucalyptus oil to relax your air-passages.
  • Eat jaggery to flush out pollutants from your lungs.
  • Consume fruits rich in Vitamin C, Magnesium and foods rich in Omega Fatty Acids to keep your immunity up.
  • Keep your skin nourished by application of coconut oil and aloe vera


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Sunshine is the best medicine

Posted on: August 20th, 2020 by hema kashyap No Comments

The lockdown and WFH has forced us to stay inside our houses for the last 3 months. This has drastically reduced our exposure to sunlight. Ancient Indian texts, Ayurveda and now growing modern research on sunlight suggests that moderate exposure to sunlight is beneficial to both body and mind. It is a known fact that exposure to morning sunlight promotes Vitamin D production in the skin round the year.

Soaking in the sun can have several health benefits and here is why you should spend at least 10 minutes in sunlight every day:

  1. Elevates the mood: Brain releases a hormone called “Serotonin” which helps a person feel calm and focused. Moderate exposure to sunlight boosts the serotonin level which in turn improves the mood.
  2. Increases Vitamin D production: Vitamin D is essential for calcium absorption and bone growth. It is sunlight that activates Vitamin D production in the body.
  3. Improves sleep: “Melatonin” also known as sleep hormone helps in improving sleep, synchronizes body clock and lowers stress and it is sunlight that impacts the production of melatonin.
  4. Heals skin disorders: Sunlight helps in the healing of skin disorders such as acne, psoriasis, eczema, and other fungal skin infections.
  5. Boosts growth in children: Many cultures recognize this that moderate sunlight exposure increase the growth and height of children, especially babies. Studies have shown that sun exposure in first few months has an effect on how tall the person grows.

According to WHO, getting anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face 2-3 times a week is enough to enjoy the vitamin D-boosting benefits of the sun.

But if you’re going to be outside for more than 15 minutes, protect you skin by applying sunscreen and covering yourself.


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Circadian Rhythm – The body’s clock

Posted on: July 15th, 2020 by hema kashyap No Comments

Just like the sun’s 24-hour movement around the earth our body also has a 24-hour cycle called as Circadian Rhythm. Circadian rhythm is the body’s “internal clock” that tells us when to eat, sleep and wake up.
A part of brain’s hypothalamus controls our circadian rhythm which in turn is guided by factors such as sunlight and temperature. When it’s dark at night our eyes send a signal to the hypothalamus that it’s time to feel tired. Our brain then sends a signals the body to release melatonin, which makes us sleepy and the opposite occurs during the day when light signals suppress melatonin production.

Circadian rhythm guides our body to let it know when to sleep and when to be awake. If the same is not functioning properly it can affect sleep, body temperature, hormones, appetite, and other body functions.

When circadian rhythm is not functioning optimally it may lead to obesity, diabetes, depression, bipolar disorder, seasonal affective disorder, and sleep disorders such as insomnia.

Tips to reset the body clock to rest:

  • Expose yourself to sunlight first thing in the morning after waking up for at least 15 minutes
  • Regulate you meal times. Never miss your breakfast and try having an early dinner.
  • Exercise daily preferable at the same time. Not only it is good for health but it also helps in sleeping better at night.
  • Limit use of electronics before bed. Start dimming lights about two hours before bedtime and resist scrolling through social media in bed.
  • Develop a regular sleep-wake cycles. Going to bed and waking up at the same time each day will help keep your body’s internal clock in check.


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Mental Health Amid Quarantine

Posted on: May 15th, 2020 by hema kashyap No Comments

Two important words that have taken over lives in controlling the Covid 19 epidemic are “Quarantine” and “Social Distancing”.

Though important but quarantine for longer duration may impact mental wellness resulting in anxiety, sleep disturbance, anger and post-traumatic stress disorder (PTSD).

Here are some steps to manage your mental health and reduce the negative impact this isolation may have:

  • Plan your day: Get up as you usually did before quarantine. If working from home, start and end your schedule as per office hours. Create a routine for kids. Take breaks.
  • Take care of your health: Do not indulge in binge eating. Have proper nutritious meals and exercise to keep your body and mind healthy.
  • Stay connected: Talk to your friends and family through phone or video calls. Remember its physical distancing not emotional distancing. This is the time to invest in your relations.
  • Take break from news: It can be disturbing to repeatedly hear, read and talk about pandemic. Just limit you intake of news to once a day.
  • Invest in your happiness – Do what you always wanted to do but couldn’t find time. Listen to music, read or binge on the series you missed.

Remember to take one day at a time and this too shall pass


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Tips for a safe holi

Posted on: March 9th, 2020 by hema kashyap No Comments

Follow the below tips for a safe holi

  • Oil your skin and hair well before playing with colors.
  • Choose organic and skin friendly colors instead of chemical ones.
  • Protect your eyes by wearing shades. Do not use contact lens.
  • Wear clothes covering the body as much as possible.
  • Keep yourself hydrated.
  • Avoid too much of bhang and alcohol to avoid accidents.
  • Use luke warm water and suitable cleanser to clean yourself.
  • With Coronavirus spread, it is advisable to avoid large group parties this time.
  • In case of irritation in the eyes or on the skin consult the doctor.


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5 Simple Ways To Improve Eyesight

Posted on: January 24th, 2020 by hema kashyap No Comments

5 Simple Ways To Improve Eyesight

  • Vitamin Rich Foods – Eat carrots, Spinach, almonds and fruits to maintain healthy blood vessels in the eyes and to promote vision.
  • Eye Exercise – Eye exercise prevent vision problems, Roll eyes clockwise and anticlockwise for 2 secs,blink and repeat 5 times.
  • Sunning – Sunning is natural way to let sun rays fall directly on closed eye lids while deep breathing. This relaxes the body and promotes vision.
  • Palming – Palming is a simple exercise performed while deep breathing with palms cupping the eyes,to calm the optic nerves.
  • 20-20-20 – Every 20 minutes take a 20 second break from your digital device and look at something 20 feet away


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Heat Stroke

Posted on: November 13th, 2019 by hema kashyap No Comments

Heat stroke or sun stroke occurs due to exposure to a very high temperature which causes sudden overheating of the body. It is the most severe form of heat injury as it can quickly damage muscles, brain, heart and kidneys. In heat stoke the core body temperature rises 104˚F and above.

Symptoms of Heat Stroke

  • High body temperature
  • Excruciating headache
  • Dizziness
  • Redness and dryness of skin
  • Nausea and vomiting
  • Rapid and shallow breathing
  • High pulse rate
  • Muscle Cramps
  • Loss of consciousness, hallucination and seizures
  • Lack of sweating despite the heat

Treatment for Heat Stroke

Immediate treatment for heat stoke is to cool the body to prevent the further damage.

  • The patient should be given a cold bath
  • Patient should be sprayed with cold water and air should be fanned onto the body which will help in evaporation cooling
  • Ice packs should be applied to neck, armpits, and groins of the patient to cool down the body
  • Muscle relaxants as prescribed by the doctors may be given if the body temperature is not falling

Prevention of Heat Stroke

  • Keep yourself hydrated.
  • Wear light colored and loose fitted clothes
  • Avoid going out during 11:00 am – 3:00 pm which is the hottest part of the day
  • Avoid strenuous activities
  • Use hats and sunscreen
  • Avoid excess alcohol
  • Take cool baths
  • Never leave anyone in parked cars

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