Last Updated:November 05, 2024, 18:03 IST

A power-packed breakfast not only keeps you full but also boost your metabolism and mood.

In our busy lives, it’s easy to skip breakfast or opt for quick, unhealthy options.

Could a simple morning routine be the key to a healthier life? The answer lies in a nutritious breakfast filled with protein, whole grains and vegetables. This isn’t just another meal — it’s a way to fight against the daily grind and a big step towards maintaining overall well-being.

In our busy lives, it’s easy to skip breakfast or opt for quick, unhealthy options. But doing so can lead to fatigue, weight gain and even chronic diseases. Instead, imagine starting your day with a power-packed meal! Such breakfasts not only keep you full but also boost your metabolism and mood. So, make the time to nourish yourself in the morning — it’s a small change that can have a big impact on your health and happiness!

Here are some nutritious breakfast options:

1. Power up with protein and veggiesA protein-rich breakfast can provide an immediate energy boost. Incorporate foods like eggs or nuts to meet your protein needs and support muscle health, especially as you age. Adding vegetables such as spinach, tomatoes or peppers enhances your meal with fibre and antioxidants, which can help reduce the risk of cognitive decline and promote brain health.
2. Whole grains and fibreIncorporating whole grains and fibre into your diet improves your overall health. Foods like wheat, corn, oats, rice, barley and ragi provide essential carbohydrates, fibre, vitamin B and antioxidants. These nutrients reduce the risk of heart disease, diabetes and certain cancers. According to a study published in Nature Food, adding whole grains to your breakfast can increase life expectancy by nearly 9-10 years. Fibre, on the other hand, is found in whole grains, fruits, vegetables and legumes.
3. Eat healthy fatsIncorporating healthy fats from sources like avocados, olive oil and nuts is vital for heart and brain health. These fats enhance cognitive function and help regulate cholesterol levels, which are particularly important as we age. Try adding avocado to salads or tossing a handful of nuts into smoothies for a delicious and nutritious boost. Plus, healthy fats help keep you satisfied until your next meal.
4. Probiotic-rich foodsIncluding probiotic-rich foods such as yogurt and miso can significantly benefit gut health, a key factor in overall well-being and longevity. Probiotics in coconut yogurt, for example, promote a healthy gut microbiome, reducing inflammation and strengthening the immune system — both crucial for a longer, healthier life.
5. Ditch ultra-processed foodsOne of the most important dietary changes you can make is to eliminate sugary pastries and processed breakfast sandwiches. While convenient, these options are high in unnecessary calories and can negatively impact your health. A study published in Clinical Nutrition links ultra-processed foods to higher mortality rates. Instead, opt for whole, minimally processed foods that your future self will thank you for.

Most coughs are harmless and resolve with rest, but a persistent cough that worsens over time could signal something more serious, such as lung cancer. As one of the leading causes of cancer-related deaths worldwide, early detection of lung cancer can significantly improve outcomes.   

Dr. Bhavna Bansal, Senior Consultant and HOD, Histopathology at Oncquest Laboratories, shares her insights on the importance of recognizing early signs of lung cancer.   

Understanding Lung Cancer   

Lung cancer is one of the deadliest forms of cancer, claiming approximately 1.6 million lives each year. In India, it accounts for 5.9% of total cancer cases and 8.1% of cancer-related deaths, representing a major health concern. Lung cancer is typically categorized into two types:   

– Non-Small Cell Lung Cancer (NSCLC): More common and slower-growing.   

– Small Cell Lung Cancer (SCLC): Less common but more aggressive.   

Key Signs of Lung Cancer   

1. Persistent or Worsening Cough: 

A chronic cough that doesn’t improve with time, whether dry or productive, may be a warning sign. Consult a physician if your cough persists despite treatment.   

2. Coughing Up Blood or Rust-Colored Sputum: 

Hemoptysis (coughing up blood) or rust-colored sputum can indicate internal bleeding or tumor growth. Seek immediate medical attention.   

3. Worsening Chest Pain: 

Sharp, stabbing chest pain that intensifies with deep breaths, coughing, or laughing could be due to tumors pressing on the chest wall. Persistent pain should prompt a visit to your doctor.   

4. Other Symptoms: 

Sudden weight loss, loss of appetite, fatigue, shortness of breath, or recurrent infections like bronchitis or pneumonia could also be signs of lung cancer.   

Lung Cancer: Recognizing Risk Factors   

The primary risk factor for lung cancer is smoking, which accounts for the majority of cases. However, secondhand smoke, exposure to asbestos, radon gas, and other environmental contaminants also increase risk. A family history of lung cancer and certain genetic mutations can further heighten susceptibility.   

Lung Cancer: Importance of Early Detection   

Early detection is critical for successful treatment. Regular screenings, particularly for high-risk individuals, can catch lung cancer in its early stages. Low-dose CT scans are an effective screening tool that can detect cancer before symptoms appear, significantly reducing mortality rates.   

Lung Cancer: Diagnosis and Treatment   

When lung cancer is suspected, diagnostic tests like X-rays, CT scans, PET scans, and biopsies are used to confirm the diagnosis and determine the cancer’s stage. Treatment options depend on the stage and type of lung cancer and may include:   

– Surgery: Often used in early-stage cancer to remove the tumor.   

– Radiation and Chemotherapy: Common treatments for advanced stages to shrink tumors and kill cancer cells.   

– Targeted Therapy and Immunotherapy: Newer treatments that specifically attack cancer cells or boost the immune system’s response to cancer.   

A persistent or worsening cough, coughing up blood, and chest pain are key signs of lung cancer. Awareness and early detection are crucial for improving survival rates. Regular screenings for high-risk individuals and timely medical intervention can lead to more effective, personalized treatment plans.