What’s concerning is that these low-income households and informal sector workers are the most vulnerable to financial shocks. Any unexpected medical expense rapidly erodes family savings and drives families closer to the poverty line. 

For such segments, microinsurance has emerged as a practical risk-management tool that bridges this gap. Microinsurance offers tailored insurance solutions customized for those with irregular incomes and limited access to formal financial services like health insurance. 

Understanding Microinsurance and Its Unique Value

At its core, microinsurance is defined as insurance that protects low-income people against specific risks in exchange for regular premiums that are proportionate to the likelihood and cost of the risk involved. This definition acknowledges two key differentiators: the target population, typically low-income individuals earning between roughly $1 and $4 per day, and the design of products that are simplified, affordable, and relevant to their real-world needs.  

What sets microinsurance apart from conventional insurance is not simply the price point, but also the delivery mechanisms, product structure, and distribution channels. Whether it’s group health cover linked through community associations, credit-life protection bundled with microfinance loans, or smartphone-enabled agricultural products, microinsurance is designed to reflect the financial reality of low-income and informal sector consumers.

According to the 2023 Landscape of Microinsurance Study by the Microinsurance Network in collaboration with the United Nations Development Programme (UNDP), the global microinsurance market reached an estimated USD 41.4 billion in value, yet only about 15% of this potential market is currently served. Moreover, just around 11.5% of the population that could benefit from microinsurance — about 330 million people across 36 countries — are actually covered. This signals a massive and largely unmet need for inclusive insurance solutions.  

The Informal Sector and the Protection Gap

The informal sector, encompassing everything from street-side vendors to day laborers, is both a backbone of many developing economies and a major challenge for formal insurance systems. Workers in this segment often face:

• Irregular income streams, which make fixed premium payments difficult
• Lack of employer-based social protection
• Limited financial literacy and access to financial products

Most traditional insurance models prioritize formal employment by focusing on documented financial histories. This means that informal workers are frequently excluded from basic protections. UNDP research highlights that almost nine out of ten people in low-income communities lack access to formal insurance, underscoring the scale of this protection gap.  

This protection gap is global, whether we look at farmers in sub-Saharan Africa, gig workers in Southeast Asia, or small business owners in Latin America; underserved populations everywhere struggle with common barriers like cost constraints, complex product terms, and distribution challenges.

Why Microinsurance Matters for Low-Income Consumers

Microinsurance addresses these challenges by aligning insurance structures with the financial circumstances of the underserved. From a professional standpoint, its appeal lies in three foundational pillars:

1. Affordability and Tailored Premiums

Unlike traditional policies that require substantial upfront commitments, microinsurance premiums are deliberately low and flexible. This allows individuals with sporadic cash flows to participate without jeopardizing their basic needs. Designed around basic risk profiles like health emergencies, accidental loss, or even weather-linked crop failures, these products ensure that coverage is feasible within the household budget.

For example, in markets where microinsurance is gaining traction, digital distribution via mobile money platforms and insurtech solutions can significantly reduce transaction costs and facilitate easier premium payments through mobile wallets. 

2. Risk Mitigation and Financial Resilience

Low-income households without insurance use strategies that protect their immediate survival but undermine long-term well-being, like selling productive assets, withdrawing children from school, or taking high-interest loans after a shock. 

Effective microinsurance removes the need for such distress sales by offering timely payouts that help families manage crises without resorting to damaging coping mechanisms. This is key to handling health and livelihood risks. 

When a family breadwinner falls ill or an agricultural season fails, access to even modest insurance support can prevent catastrophic downward spirals.

3. Inclusion and Broader Economic Benefits

Microinsurance sustains broader economic resilience. Access to financial systems helps improve household planning, can help sustain entrepreneurial activity, and strengthens informal safety nets. 

By bringing underserved segments into formal financial ecosystems, insurance providers can leverage data insights to design more responsive and adaptive products over time. 

Challenges in Scaling Microinsurance in Pakistan

Research indicates that current offerings are largely dominated by credit-linked policies provided through microfinance institutions and welfare programs, with more comprehensive health, agriculture, and livelihood products still under development.  

Other common challenges include:

• Low awareness and understanding of insurance benefits
• Distribution limitations in rural and informal communities
• Administrative costs that outweigh revenues unless scaled effectively
• Regulatory hurdles in designing flexible policy frameworks

These obstacles are not unique to Pakistan, but they demand a strategic response that incorporates digital platforms, community partnerships, and inclusive product design.

Practical Strategies to Expand Reach

Based on field experience and global best practices, insurers and stakeholders should consider the following approaches:

Leverage Digital and Mobile Channels

The mobile connectivity in Pakistan is high, with millions of subscribers and expanding broadband access, which presents an opportunity to deploy mobile-first microinsurance solutions. Digital platforms enable streamlined enrolment, premium collection, and claim settlement without the need for traditional brick-and-mortar infrastructure.

Partner with Community Institutions

Local organizations, cooperatives, and community leaders can serve as trusted intermediaries in informal markets. Insurers can overcome trust barriers, improve financial literacy, and tailor product communication for specific communities.

Design Contextual Products

Microinsurance must be relevant. In agricultural regions, weather-indexed or crop yield products may resonate more with households than general life or property insurance. Similarly, in urban informal clusters, products that cover health or income loss after accidents can offer immediate value.

Promote Financial Literacy

Educational initiatives that demystify insurance concepts can significantly enhance uptake. When individuals understand terms, benefits, and claims processes, they are far more likely to participate and renew annually.

Connecting Microinsurance to Broader Financial Goals

Businesses can integrate microinsurance with broader risk management offerings and link them to savings, credit, or pension solutions. For insights on complementary financial strategies for underserved markets, check out our article on Micro Health & Life Insurance: How It Works? A Pakistani Perspective.

Moreover, as consumers become more financially engaged, there are opportunities to introduce bespoke benefits and savings products that reinforce long-term economic stability. For a deeper discussion on how tailored benefits can shape competitive advantage and retention, see our piece on 5 Powerful Techniques to Attract the Best Talent

Conclusion

Microinsurance offers a practical and impactful pathway to extend financial protection to low-income and informal sector consumers. In a world where traditional insurance has left millions unprotected, embracing flexible, low-cost, accessible products is not just good for social outcomes — it is also a sound business strategy.

For insurers, development partners, and policymakers, the mission is clear: leverage technology, community insights, and inclusive design to close the protection gap. By doing so, Pakistan can enhance financial resilience among its most vulnerable citizens but also unlock new markets and opportunities within its dynamic economy.

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post Microinsurance for Low-Income and Informal Sector Consumers appeared first on Smartchoice.pk.

The good news? Insurance companies now offer better policies, faster claims, and more affordable options for young individuals and families. Health insurance has become much easier to understand and far more flexible than it was even a few years ago. There are also good comparison sites to make the process easier. 

This guide is designed to help first-time buyers understand how health insurance works today, what’s new in 2026, and how to pick the right plan without stress.

Why 2026 Is Important for Health Insurance

Healthcare in Pakistan is changing. There are more private hospitals, and the cost of medical procedures is rising. With specialized medical treatments, expenses are increasing every year. Even routine tests and doctor visits add up faster.

We’re also seeing:

• Higher demand for affordable individual plans
• Better coverage options for parents and senior citizens
• Rising awareness about mental health and preventive care
• Faster and fully digital processes from insurers

For first-time buyers, these improvements make it easier to find a plan that fits your lifestyle without feeling confused or overwhelmed. For a more basic overview, visit our blog, Managing Healthcare in Pakistan

What’s Different About Health Insurance Going Forward

Here are the top trends that matter if you’re buying a plan for the first time:

1. Cashless Treatment Is Becoming Standard

Most major insurers are facilitating cashless hospitalization at panel hospitals. This means the insurance company settles the bill directly with the hospital, so that the insurer doesn’t need to rush around for funds during an emergency. 

This is especially useful for families who want immediate support during stressful medical situations.

2. Digital Claims and Real-Time Updates

Insurers have invested a lot in automation. Claim approvals, reimbursement tracking, policy renewal reminders, and even card issuance are handled online. This reduces the old back-and-forth paperwork that was so frustrating for many first-time buyers.

3. Preventive Health Benefits

Instead of focusing only on serious illnesses, insurers are now encouraging healthier living. Many plans include:

• Annual checkups
• Online doctor consultations
• Discounts on lab tests
• Nutrition and wellness programs

This shift allows customers to use their policy throughout the year—not only during emergencies.

4. Family Plans Are Becoming More Popular

A single policy for the entire household is now one of the most cost-effective options. These family floater plans offer a combined annual limit for spouses, children, or even parents.

How to Start Your Health Insurance Journey in 2026

If this is your first time buying a policy, here’s a simple, step-by-step approach that helps you avoid common mistakes. 

Step 1: Decide Who Needs Coverage

The first question is: Who do I include in my plan?

You can choose between:

• Yourself (individual plan)
• Yourself and spouse
• Children and parents (family plan)
• Parents only (senior coverage)

If your parents are older or have existing medical conditions, it’s best to choose a plan with a higher annual limit.

Step 2: Understand Coverage Limits

Coverage limits or the “sum insured” will determine how much your insurance company will pay in a year. In 2026, due to rising costs, a low limit can run out quickly.

Here’s a basic guideline:

• Young individuals: PKR 500,000 to PKR 1,000,000
• Couples: PKR 1–2 million
• Families: PKR 2–3 million
• Parents (55+): PKR 1.5–2.5 million

When in doubt, always choose the higher limit. This protects you from inflation and unexpected medical emergencies.

Step 3: Check the Hospital Network

A large hospital network is one of the most important things to review. It ensures:

• Access to reputable hospitals
• Faster approvals
• Easy cashless treatment
• Less paperwork

Step 4: Review Pre-Existing Conditions and Waiting Periods

If you or your family members have conditions such as diabetes, high blood pressure, thyroid issues, or asthma, you must understand how insurers handle them.

Most companies apply:

• A waiting period (usually 12–24 months)
• A loading or extra premium, in some cases
• Full or partial coverage after the waiting period

Ask your insurance advisor to share these details clearly; it will help you avoid claim rejection later.

Step 5: Compare Plans Before Deciding

Every plan is different. Prices, coverage, hospital networks, and exclusions can vary widely. Comparison helps you avoid buying a policy that looks cheap but doesn’t offer enough benefits.

Common Mistakes First-Time Buyers Should Avoid

Beginners often make decisions based on price alone. Here are mistakes to watch out for:

Mistake 1: Buying The Cheapest Plan You Can Find

A low premium usually means:

• Very limited room rent
• Smaller hospital network
• No daycare procedures
• Fewer specialists covered

You may save money now, but struggle during a real emergency.

Mistake 2: Ignoring Exclusions

Every policy excludes certain procedures. These usually include:

• Cosmetic surgeries
• Lifestyle-related dental work
• Fertility treatments
• Over-the-counter medicines

Reading exclusions before purchasing will save you from unpleasant surprises later.

Mistake 3: Overlooking The Room Rent Limit

This is one of the most common issues among new policyholders. A low room rent cap can reduce how much the insurer will pay for the entire hospitalization. For private hospitals in big cities, it is recommended to get a minimum of PKR 8,000 to PKR 12,000 per day.

Mistake 4: Assuming All Emergencies Are Covered

Some policies do not cover complications related to pre-existing conditions, overseas emergencies, or special treatments. Always confirm what counts as an emergency.

Types of Health Insurance Plans Available 

1. Individual Plans

Basic coverage designed for singles or young professionals who want affordable protection.

2. Family Floater Plans

A shared limit for the entire family. These plans are practical and cost-effective for growing households.

3. Senior Citizen Plans

Specially designed for parents and older adults, offering higher limits and broader coverage.

4. Employer Top-Up Plans

If your company provides corporate health insurance, you can buy an additional personal plan to increase your protection.

How Much Will Health Insurance Cost in 2026?

Premiums vary based on age, health condition, benefits, and annual limits.

Estimated premium ranges are:

• Individuals: PKR 12,000–35,000
• Couples: PKR 25,000–60,000
• Families: PKR 40,000–100,000
• Parents: PKR 45,000–150,000

Please note that premiums and risk ratings differ by insurer, as well as insured people, which is why comparison is essential.

Buying Health Insurance in Pakistan: Where to Start

You can purchase directly from insurance companies, but first-time buyers often prefer using comparison platforms because they offer:

• Side-by-side plan comparison
• Expert support
• Smooth claim assistance
• Better visibility of hidden limitations

Protect Your Health

Health insurance is an important financial commitment that you can make for your peace of mind. It should protect you during emergencies, support the long-term well-being of you and your loved ones, and save you from the rising cost of healthcare in Pakistan.

If you’re a first-time buyer, take a few minutes to understand your needs, compare plans properly, and pick a policy that balances cost with solid coverage. Your future self will thank you for it.

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post Health Insurance in 2026: A Complete Guide for First-Time Buyers appeared first on Smartchoice.pk.

The moment you step off the “normal tourist path,” your insurance coverage starts shrinking, quietly and sometimes completely.

People assume that a standard travel insurance policy will cover anything that goes wrong. Insurance companies treat adventure travel very differently because the risks are higher, the costs are unpredictable, and the claims are harder to process.

So before you book that off-road expedition or glacier trek, it’s worth understanding what isn’t covered, and why.

Why Regular Travel Insurance Isn’t Built for Adventure Trips

Most travel insurance policies sold in Pakistan are structured for regular vacation travellers. They expect you to stay in populated areas, use public transport, and participate in common activities. When you push beyond that comfort zone, the insurer treats it as “high-risk.”

This doesn’t mean your entire plan becomes useless. It simply means certain events fall outside the “risk appetite” of the insurer. And unless you read the fine print—or at least understand the logic behind it—you may end up discovering gaps at the worst possible moment.

What Often Gets Excluded When You Go Off-Beat

Here are the most common areas where your coverage may not apply:

1. Extreme Sports and High-Risk Activities

Anything involving height, speed, or remote terrain usually falls into the “not covered” list. This may include:

• Ziplining
• Rock climbing
• Paragliding
• Skiing
• Scuba diving
• Snowmobiling
• Cliff jumping

Insurance companies classify these as “voluntary risk activities.” And because the probability of injury is higher than in normal travel, many standard plans avoid them.

You can visit our blog on Understanding Travel Insurance Exclusions and Limitations to learn about common exclusions that most travellers overlook

2. Injuries in Remote or Inaccessible Areas

If you’re trekking in northern Pakistan or hiking in a remote region of Turkey or Nepal, rescue operations can get complicated. Evacuation from hard-to-reach places is often excluded.

A helicopter evacuation can cost thousands of dollars. Most insurers simply do not include that kind of emergency response in basic travel plans. That’s why understanding the basics of travel insurance is so important, and our guide Why Travel Insurance is a Must-Have for Pakistani Travelers is a great starting point for Pakistani travelers.

3. Off-Road Driving Accidents

Many Pakistanis rent 4×4 vehicles abroad or join dune-bashing tours. These are usually classified as “motor sports.”

Even if you’re not driving, your participation in the activity may void coverage related to injuries or property damage.

4. Equipment Loss or Damage

Standard plans rarely cover:

• GoPro cameras
• Climbing gear
• Specialty boots
• Drones
• Protective equipment

These items fall under “professional gear” or “specialized equipment,” which insurers separate from everyday personal belongings.

5. Pre-Existing Medical Conditions Triggered by Adventure Activities

If you have asthma, a heart condition, or even mild joint issues, and the activity triggers a medical emergency, the claim may be declined.

Insurers typically cover only sudden and unexpected illnesses—not those worsened by high-risk activities.

Why These Exclusions Exist

People often assume insurers are being unfair. But there’s a practical financial reason behind every exclusion. Adventure travel claims are expensive, unpredictable, and difficult to verify. Many involve rescue services, specialized treatment, or coordination between multiple providers.

Think of insurance like a shared fund. Everyone pays into it, and everyone expects protection. When one group’s risk is much higher, the insurer has to separate it. Otherwise, premiums for all travellers would rise dramatically.

That’s the same reason companies offer specialized high-risk travel policies. The pricing reflects the actual exposure.

How Pakistani Travellers Can Protect Themselves Better

If you’re planning an off-beat trip this year, here are a few steps always recommended, whether you’re an occasional traveller or someone who enjoys demanding trips:

1. Buy a Policy That Explicitly Covers Adventure Activities

Many insurers offer add-ons or special plans for:

• Skiing
• Diving
• Trekking
• Mountain sports
• Adventure tours

Never assume. Always check the “covered activities” list.

2. Ask About Medical Evacuation Coverage

If your itinerary includes remote areas, this is essential.

Ask specifically:

• Is helicopter rescue covered?
• Is evacuation from unmarked trails included?
• What are the spending limits?

3. Declare Any Medical Conditions Honestly

Insurers don’t penalize honest disclosure. They penalize non-disclosure.

And in some cases, they even offer riders for pre-existing issues.

4. Keep Copies of All Receipts and Reports

Adventure-related claims require more documentation because the insurer must confirm what happened. Always keep:

• Hospital bills
• Activity operator receipts
• Police reports (if relevant)
• Photos of damaged gear

5. Read the Exclusion List Once

You don’t have to memorize it. Just skim it before you travel. It will immediately highlight where you may need top-up coverage.

Final Thoughts

Adventure travel is great, but it has some risks that standard travel insurance is not designed to cover. You don’t need to be an insurance expert to enjoy your trip. You just need to understand where your policy stops and where you need to get extra protection.

A little planning goes a long way. And when you’re hanging off a snowy ridge or riding through a remote valley, peace of mind is worth more than the premium you paid.

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post Adventure Travel and Insurance: What Isn’t Covered When You Go Off-Beat from Pakistan appeared first on Smartchoice.pk.

In Pakistan, the concept of telemedicine treatment and consultations came into mainstream awareness during the COVID-19 pandemic, when social distancing and isolation were necessary. However, keeping in view our overburdened medical staff, infrastructure, and the high cost of medical treatments, having the option of telemedicine can be a blessing if used effectively as a means of relieving overburdened medical facilities and reducing the cost of going to a doctor. 

The Rise of TeleMedicine

In the past, telemedicine was used to care for patients in remote areas who did not have access to a local doctor or hospital. However, it wasn’t until the pandemic that telemedicine truly took off.

Driven by the pandemic, telemedicine usage in Asia-Pacific skyrocketed from 2020 onwards. Health insurers reported a staggering 52% increase in virtual consultations compared to the pre-pandemic period, a dramatic shift from the mere 4% of visits conducted remotely before it. It became essential to limit in-person visits and reduce the risk of exposure to the virus. And despite the pandemic being over now, telemedicine still has a strong user base.

Explaining Telemedicine

Telemedicine is the use of technology to give medical care, and removing the need to be present in the same place. It covers many activities like diagnosis, intervention, and consultation through two-way, real-time communication. Doctors and patients can talk and see each other using video and audio messaging services like Zoom, and WhatsApp.

Technical tools make telemedicine easily accessible. Video calls help doctors and patients have face-to-face interactions even when miles apart. Telephones can be used for simple audio conversations, and email systems allow for sharing detailed information like scans, reports and other documents. 

Additionally, innovation in remote patient monitoring devices enables medical professionals to assess patients’ health data from afar, making telemedicine versatile and effective.

The Role of Technology in Telemedicine Delivery

The availability of low-cost technology plays a major role in enabling telemedicine. It helps telemedicine doctors and patients to connect through low cost video chats. Doctors can see patients, provide diagnoses, and discuss treatments. This becomes especially important for those unable to visit a clinic in person. Audio calls offer another method for consultations when video isn’t available.

Remote patient monitoring is gaining traction. There are devices available that track vital signs and share data regularly with doctors. This ensures timely intervention if a patient’s health condition change. Emails also support meticulous information sharing, helping doctors and patients stay informed.

Impact of Telemedicine On Healthcare Delivery

By using the power of technology, medicine is changing the healthcare delivery process, widening the reach, and improving patient healthcare standards.

1. Provides remote consultations: Telemedicine allows patients to receive medical advice, diagnosis, and treatment recommendations from the comfort of their homes. Even patients in remote areas with limited access to specialists can consult experts from renowned hospitals, improving the quality of care and eliminating the need for extensive travel.
2. Remote patient monitoring: Wearable devices enable the remote monitoring of patient’s health conditions and vital signs. These devices, and mobile apps, and other connected technologies can transmit data to healthcare providers for real-time monitoring and proactive intervention. This allows for earlier detection of potential health issues and enables better and data-driven care plans.
3. Supports expatriates living abroad: Through telehealth, expatriates can tap into a broader network of healthcare providers and specialists, overcoming geographical and language barriers. They can access familiar medical expertise, receive guidance on their health concerns, and benefit from the peace of mind that comes with receiving care from trusted sources.

The Impact of Telemedicine on Health Insurance 

The move to Telemedicine has had some implications for both patients and insurers, reshaping the dynamics of how healthcare services are utilised and covered by insurance plans.

Since Telemedicine is generally less expensive than in-person appointments, it helps insurers manage healthcare expenditures and control premium increases.

Covering Telemedicine or offering telemedicine services has become a prerequisite for many insurance providers internationally to remain competitive in the market. It enhances member satisfaction as it aligns with the growing demand for convenient and accessible healthcare services.

Challenges In Telemedicine Coverage

With Telemedicine an underutilized facet of medical treatment in Pakistan, insurance coverage is also inconsistent across companies and hospitals. Private insurance also differs significantly, with some offering telemedicine coverage clauses and others not.

Legal and technological constraints can affect coverage. Health benefit plans are mandated to treat telehealth and in-person services equally, but technology types used won’t impact coverage decisions. 

As technology evolves and policies advance, telemedicine is positioned to become a standard healthcare option, offering efficient, cost-effective solutions that make healthcare more accessible to all.

Hybrid Healthcare Models

Hybrid healthcare models combine traditional in-person medical services with telemedicine. This approach improves insurance plan flexibility, allowing patients to choose the most convenient and appropriate care setting. By integrating both methods, healthcare providers can improve patient access, especially in underserved areas.

Telemedicine plays a crucial role in hybrid models. Video consultations, remote monitoring, and electronic records make virtual visits practical and efficient. Patients with chronic conditions benefit from regular telehealth check-ins, reducing the necessity for frequent office visits. For instance, patients managing diabetes can consult their doctors remotely to discuss blood sugar levels tracked by connected devices.

Final Thoughts: Telemedicine Is Here to Stay

Telemedicine has moved from a temporary fix to a permanent solution. It offers affordable, accessible, and flexible healthcare—making it especially relevant in a country like Pakistan, where reaching quality care can be a challenge.

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post Telemedicine and Insurance: How Virtual Healthcare is Changing Coverage Needs  appeared first on Smartchoice.pk.

• You pay a financial charge, which is called the premium. These are usually monthly, but can be quarterly and even annual. This is a fee for having the health plan.
• Many health plans have what is called a deductible. A deductible is the amount the policyholder has to pay for care until their health plan kicks in to share a percentage of the costs.
• Once the policyholder meets their deductible and the plan steps in, the insurance company starts sharing costs with your plan. For example, the health plan may pay 70% of your medical costs, and you may pay 30%. This is called “coinsurance.” Most insurance ID cards will show the deductible and coinsurance rates.

Preventive care is usually 100% covered. This includes standard items like an annual medical check-up, seasonal shots, kids’ vaccinations, general wellness screenings, and more. 

Policyholders save money when they stay in-network. Network providers agree to give lower rates to the insurance company’s customers. You can usually find a list of network providers on your health insurance website or by calling and asking them for a list of in-network providers. This is a key part of how health insurance works to help keep your costs low.

To learn more about deductibles, copays, and coinsurance, visit our blog Understanding Health Insurance Deductibles, Copayments, and Coinsurance Concerns in Pakistan.

How To Get Health Insurance

Many employers include some form of a health plan as part of their job benefits. They work with the insurance company to design the health plans they offer you. Employers can choose to include certain programs and services for their employees’ benefits, as well.

In case your workplace doesn’t offer health insurance, you can buy one on your own through a health insurance company. You’ll have to research thoroughly, as there are multiple options to meet different needs.

What Health Insurance Covers

Health insurance plans can cover a wide range of medical care and services. Common items include preventive and non-preventive care, while emergency care is a usual fixed item. Some policies can also offer coverage for behavioral health, and some categories of vision and hearing care.

What people pay out of pocket and what their plan helps pay for can depend on several factors. These include whether you’ve met your deductible, what your coinsurance is, if you are getting care from in-network providers and facilities, if your care is preventive or not, and more.

Some examples of health insurance benefits your plan may cover include:

• Preventive visits: Things like an annual check-up (adult or child) are typically covered 100%.
• Vaccinations: Some vaccinations are covered 100%, too. For example, many plans pay for an annual flu shot and certain kinds of childhood vaccinations.
• Non-preventive doctor visits: For in-network doctors and specialists, you get a reduced rate as part of the network. Your plan helps pay its share of the cost once you’ve met your deductible.
• Hospitalization: Your plan helps pay its share of the cost once you’ve met your deductible. You will pay less if you go to a hospital that’s in your plan’s network, if required.
• Emergency Room: Many health plans do not require you to go to an in-network ER in an emergency, but plans can differ.
• Lab work: If you go to an in-network lab, your costs for lab work will be lower. Your health plan negotiates lower rates with them, too.
• Additional coverage that’s added to your health plan: Coverage for cancer care, accident coverage, and more can help you pay for care that’s often costly and unexpected.  

What Health Insurance Usually Doesn’t Cover

What’s not covered by health insurance can also vary depending on the plan. Here are some types of services that are not typically covered:

Alternative medicine: Such as massage, acupuncture, herbal healing, and more.

Vision Care: Most insurance policies do not cover visits to the ophthalmologists and eye care expenses. 

Dental Care: Many insurance policies do not cover visits to the dentist, as well as orthodontic procedures or even extractions. 

Cosmetic surgery: Things like plastic surgery, laser skin removal, liposuction, rhinoplasty (nose job), etc.

Weight-loss surgery: Gastric bypass and bariatric surgery may not be covered. This depends on the plan you get, though. Some procedures may be covered if medically necessary, so check your plan documents carefully.

Vein surgery: Laser surgery to correct spider veins is often considered cosmetic and may not be covered unless a doctor can show it’s medically necessary.

Elective surgeries: Especially surgeries for which a doctor cannot prove a medical need.

Unapproved medical care: If you fail to get a required prior authorization for care or a service, your health plan may deny you coverage. Prior authorization is pre-approval from your health insurer. Many health plans require this type of pre-approval for certain types of procedures or treatments.

Your Summary of Benefits Coverage (SBC) document that comes with your health plan will itemize the care and services covered, as well as what’s not covered. When you know how your health plan works, you are better able to avoid paying unnecessary out-of-pocket costs.

The Benefits of Having Health Insurance

The benefits of health insurance include:

• Lower out-of-pocket costs for care since it’s shared with your health plan.
• Coverage for unexpected costly medical care, such as hospitalization and care for a serious illness like cancer, or in the event of an accident or serious injury. 
• Peace of mind—having a health plan may give you some comfort in knowing that there is a limit to how much you need to pay out of pocket for costly medical care. In addition, since your health plan pays for most preventive care, you can also have the peace of mind that you and your family can get all your routine care, with little to no additional cost. (Some plans may require a small copay at the time of a visit.)

When To Get Health Insurance

Health insurance only works when you have it. Consider your lifestyle. Do you live risk-free, or do you like to live life on the edge? Adventurous? Or a homebody? Do you have a chronic health condition that requires treatment? Do you have a family to care for? These are things to keep in mind when considering whether you should get health insurance:

If you are offered a health plan through your employer, you should get it. Your employer helps foot the bill for your medical care. Preventive care is usually at no cost to you—a big savings for you and your family.

In general, how health insurance works is similar across plans, but depending on your needs, the details of your medical coverage can vary. Make sure to learn about your particular health plan or any plan you’re considering enrolling in.

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post Does Your Health Insurance Cover Dental and Vision Care? What to Expect  appeared first on Smartchoice.pk.

Every health insurance plan has its own set of exclusions. Some of these exclusions are common across health insurance plans while some others are specific to the policy. 

This guide will break down the common exclusions in most health insurance policies in Pakistan and how you can mitigate their impact.

 Common Health Insurance Exclusions

 1. Pre-existing Conditions

Most health insurance policies do not cover pre-existing conditions for a certain period, usually ranging from one to four years. A pre-existing condition is any illness or medical condition diagnosed before you buy a policy. This could be diabetes, hypertension, or heart disease. Some insurers may provide coverage after a waiting period, while others may exclude them permanently.

Waiting period in health insurance refers to the period before which certain conditions are not covered under your health insurance policy. Your policy starts covering these conditions only after you serve the waiting period fully.

How to Mitigate: Choose a policy with a shorter waiting period or opt for plans specifically designed for individuals with pre-existing conditions. Some insurers allow policyholders to reduce waiting periods by paying higher premiums.

 2. Cosmetic and Elective Procedures

Health insurance policies usually do not cover treatment or surgical costs rising due to obesity or plastic surgery. These are usually categorized under cosmetic procedures. However, if such procedures are rendered necessary due to an illness, injury or accident, your health insurance policy should cover them.

How to Mitigate: If cosmetic procedures are important, consider saving separately or checking if employer-sponsored plans offer partial coverage. In some cases, reconstructive surgery after an accident is covered, so verify that with your provider.

 3. Dental and Vision Care

Standard health insurance plans do not cover routine dental checkups, orthodontic treatments, eyeglasses, and contact lenses. Some policies do offer coverage for dental or vision related expenses only in case of accidents.

How to Mitigate: Look for add-on coverage riders for dental and vision care or explore standalone insurance plans that provide these benefits. Many corporate health insurance plans offer separate vision and dental benefits.

 4. Maternity and Newborn Care

Many individual health insurance plans exclude maternity expenses, including prenatal and postnatal care, childbirth, and newborn medical care. These can be added on through riders to the existing policy with additional charges.

How to Mitigate: you can pick a maternity-specific insurance plan or check if your employer provides maternity benefits as part of group health coverage. Some insurance providers allow policyholders to include maternity riders at an additional cost.

 5. Alternative and Experimental Treatments

Alternative medicine like homeopathy, acupuncture, and naturopathy, are generally excluded from health insurance coverage. Similarly, experimental treatments or therapies that have not received regulatory approval are not covered.

How to Mitigate: If you prefer alternative medicine, look for policies that offer limited coverage or set aside funds for these treatments. Some comprehensive policies have the flexibility to include coverage for alternative therapies, so it’s worth comparing options.

 6. Self-Inflicted Injuries and Substance Abuse

Health insurance policies do not cover any treatment which is needed due to alcoholism or substance abuse. If you smoke, or consume alcohol or drugs, and end up needing treatment because of these habits, your health insurance policy will not cover your treatment.

How to Mitigate: If substance abuse treatment is needed, explore specialized rehabilitation programs that offer financial assistance. Some mental health insurance plans now provide partial coverage for addiction treatment.

 7. Injuries Due to Hazardous Activities

No health insurer will be keen to cover treatment when it is due to an injury caused by participation in any hazardous or adventure sports. So you can either stop participating in such sports or be cautious while participating in them. 

How to Mitigate: Some insurers offer additional riders for extreme sports coverage, so inquire about these options if you participate in high-risk activities. If your profession involves hazardous work, explore occupational health insurance plans.

 8. Fertility Treatments and Surrogacy

Procedures such as in-vitro fertilization (IVF), surrogacy, and other fertility treatments are generally not covered by standard health insurance policies. However, some policies allow for fertility treatment riders for additional charges

How to Mitigate: If you require fertility treatments, check for specialized plans or employer-sponsored benefits that offer some level of coverage. Some premium insurance providers offer partial coverage for fertility treatments.

 9. Mental Health and Psychological Disorders

While mental health awareness is improving, many traditional health insurance policies still exclude mental health treatments, including therapy, counseling, and psychiatric care.

How to Mitigate: Look for insurance providers that include mental health coverage or seek standalone mental health plans. Some progressive insurers are now offering mental health benefits as part of comprehensive coverage.

 10. Non-Prescription and Experimental Medications

Over-the-counter medications, vitamins, supplements, and experimental drugs are typically excluded from coverage unless prescribed as part of an inpatient hospital treatment.

How to Mitigate: Budget separately for non-prescription medications or seek employer-sponsored healthcare plans that offer reimbursement options. Some insurance companies offer drug coverage riders that include a wider range of medications.

 11. Overseas Medical Treatments

Many health insurance policies do not cover medical expenses incurred outside of Pakistan, except for emergency treatments.

How to Mitigate: If you travel frequently, consider an international health insurance policy or travel medical insurance that covers overseas medical expenses.

 12. Long-Term and Home Care Services

Most health insurance policies do not cover long-term nursing care, assisted living, or home care services for chronic illnesses or disabilities.

How to Mitigate: If long-term care is a concern, look into long-term care insurance plans or family support options.

Choosing the Right Health Insurance Plan

Understanding exclusions is the first step toward selecting the right health insurance plan. Here are a few tips:

• Read the policy document carefully: Always check the exclusions section before purchasing a policy.
• Compare different plans: Some insurers offer better coverage for specific conditions.
• Consider add-ons and riders: If certain exclusions matter to you, look for policies with optional riders that expand coverage.
• Consult an insurance expert: If you’re unsure about policy details, speak to a professional who can guide you based on your needs.
• Check for employer-sponsored options: Some workplace health insurance plans offer more comprehensive coverage than individual policies.

Conclusion

Having a health insurance policy is a valuable financial safety net, but no policy covers everything. Understanding exclusions in the policy you pick helps you plan better and avoid unexpected medical costs. Before buying a policy, assess its coverage limitations carefully, compare different options, and consider add-ons that match your healthcare needs. 

By staying informed, you can make the best decision for yourself and your family. 

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post Health Insurance Exclusions: What’s Not Covered in Your Policy? appeared first on Smartchoice.pk.

 Know What You Need

Before getting into the finer details of insurance plans, take some time to assess your family’s specific needs. Think about:

• Medical History: Are there any long term health conditions or regular medications needed?
• Doctor Visits: How often do family members need to visit the doctor on a regular basis?
• Preferred Doctors and Hospitals: Do you have specific healthcare services or providers you need to keep seeing?
• Family Size and Age: Younger families might prioritize pediatric care, while older families might focus more on chronic condition management.

 Learn the Insurance Jargon

Health insurance has its own unique terms and phrases. Take some time to get to know important terms such as:

• Premium: The amount you pay monthly for the insurance plan.
• Deductible: The amount you pay out of pocket before your insurance starts covering costs.
• Copayment (Copay): This is a fixed sum you pay for a covered healthcare service.
• Coinsurance: The percentage of costs you pay after meeting your deductible.
• Out of Pocket Maximum: The maximum amount you’ll pay in a year, after which the insurance covers 100% of costs.

Compare Health Coverage Options

Not all plans cover the same services. Look at what is included and if you really need it:

• Preventive Care: Check if routine checkups, vaccinations, and screenings are covered.
• Specialist Visits: Ensure that visits to specialists, like dermatologists or cardiologists, are covered.
• Emergency Services: Verify coverage for emergency room visits and hospital stays.
• Prescription Drugs: Review the list of covered medications, especially if your family needs specific prescriptions.

See if Your Preferred Network Providers are Included

Insurance plans include networks of healthcare providers like doctors and hospitals. Check that your preferred providers are in the network to avoid inconvenience and increased expenses.

 In Network: Lower out of pocket costs when using these providers.

 Out of Network: Higher costs and sometimes no coverage at all.

Consider Costs Beyond Premiums

While a low monthly premium is attractive, it’s essential to look at the bigger picture:

• Deductibles and Copays: Higher deductibles can mean lower premiums but higher out of pocket costs at the time you need care.
• Out of Pocket Maximums: Plans with lower out-of-pocket maximums can protect you from excessive expenses in case of severe illness or injury.

 Find Plans that Offer Additional Perks

Some plans offer benefits beyond basic healthcare, so take care to pick plans that offer perks that match your needs:

• Telemedicine: Virtual doctor visits can be convenient and cost effective.
• Wellness Programs: Discounts or incentives for healthy living, such as gym memberships or smoking cessation programs, can be a helpful benefit.
• Mental Health Services: Access to counseling or therapy can be invaluable.

Check Reviews and Feedback

Sometimes, the best insights come from those who have used these plans before you. Read reviews of different plans and ask friends or family members about their experiences with a specific company.

 Use Online Comparison Tools

Many websites offer tools to compare insurance plans side by side. These tools can help you see differences in coverage, costs, and benefits at a glance.

Review and Reevaluate Annually

Your family’s needs and the health insurance market can change. Make it a practice to review your plan annually and adjust terms and coverage as necessary.

Deciding on the perfect family health insurance plan is a significant step. With these helpful tips, you’re on track to selecting wisely for your family’s health and happiness. Just keep in mind to pick a plan that suits your specific requirements and brings you peace of mind. Have fun comparing your options!

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post How to Compare Family Health Insurance Plans: Tips and Tricks appeared first on Smartchoice.pk.

Technically, the concept is that the responsibility (risk) of your health issues (or whatever you select) is transferred to your insurance company, and you become risk-free for any future health problems. This risk transfer is done in exchange for the money you pay your insurance company. This money paid is known as a premium. Premiums are paid periodically throughout the duration of the insurance policy.

All about Insurance

Conceptually, getting insured is a step towards financial stability, and part of being financially responsible involves getting insured for the various risk aspects of life. Insurance plans are a useful means to save money and protect against events that can affect financial safety like ill health and car damage in Pakistan’s busy urban traffic. Many people also use insurance plans as a savings and investment tool. Insurance policies are long-term products, from five to twenty years and therefore need careful research before you pick one. Selecting any insurance plan or policy requires picking the insurance provider and then paying the premium over the insurance plan’s life.

Insurance plans designed to save for education, marriage, and contingencies like car accidents are also available and are very useful if used properly. With no national retirement and healthcare support system in emerging economies like Pakistan, insurance can play a key role in improving financial stability and planning. However, the problems described below play a role in making Pakistan underperform in insurance compared to its peers.

Gross premiums for Pakistan are 0.92% of GDP, as reported in a recent Insurance Association of Pakistan (IAP) report. These are lower than in countries like India (3.76%) and Vietnam (2.24%), while globally, it is an average of 7.2% of GDP.

Sadia Zaheer

Sadia Zaheer holds a Masters in Business Administration from IBA, Karachi. After working in several financial institutions in Client Management, Corporate Lending, Islamic Banking and Product Management she jumped careers to pursue a career in writing.
She is a Finance, Business and HR Development writer with four years of experience. She reads a lot and takes care of her multiple cats to remain calm.

The post The Challenge of Buying Insurance in Pakistan appeared first on Smartchoice.pk.

Let’s get into practical and doable means by which we can manage our expenses to manage our budget and save some money. There are many options to invest money in tangible assets, but we need to do several things to control our monthly expenses as consumers. Some of these may not be practical for the city where you live, but most of these would apply to the four major cities of Pakistan. The budgeting and spending tips will apply to every place in Pakistan.

With global predictions for rising dollar rates and an IMF debt burden that is growing, we Pakistanis can expect rising inflation rates over the next two years, for the very least, as stated by the World Bank. Knowing these predictions for inflation means that we have an opportunity to lock in rates and offers for financing at present rates to avoid further increases.

1. Re-evaluate your expenses and go for a house loan

Building an asset is almost the same as having cash in hand. Property prices in Pakistan’s urban areas are rising. With the current measures for encouraging real estate and house building, many options can be explored. House loans are usually booked at fixed rates, which means that your payments will be locked at a fixed amount.

If you are living on rent, it is definite that rents will rise as inflation rises. Explore options of house loans if you have a stable source of income and look for places where your loan installment would match or be less than your current monthly rent. If you can own the property, it is better to pick a locality with lower prices than renting in a better location where you will always be on rent. Don’t be stuck on brands and appearances and think practically. That being said, please remember to focus on areas where the property will be in demand and where the basic amenities are available, like water, electricity, gas, and sewerage.

Compared to rentals that can be increased every year, house loans are a more practical option to manage rising living costs. They offer the additional incentive of letting you earn towards an asset as you pay off your loan.

2. Explore savings options

The returns on your savings account are never enough to plan a savings fund with. To manage your earnings to save for emergencies, you must explore savings plans offered by mutual funds, insurance, and investment companies.

Saving through a financial institution should yield better returns than a savings account. Returns on money placed in savings certificates and fixed deposit accounts are better than saving accounts.

Investing in a savings plan for each of your children would mean focused savings that would yield returns as and when you need it. Most insurance companies offer policies that let you save up for children’s education and marriage expenses.

Many companies also offer options to include emergency withdrawals or to get an additional policy to cover medical expenses.

3. Finance your assets with loans

As long as you manage your debt to earnings ratio (how much debt you take in proportion to your income), taking debt to finance a strong business idea is a good choice. Keeping your debt burden manageable is while borrowing some money and starting a second revenue stream. Personal debt has the additional advantage of being tax exempt.

This exemption means that if you borrow money to buy an asset to earn form, you will end up with tax savings while building another income source and having a manageable debt payment. Many options can be chosen. You can borrow enough to get a bike and source it for delivery work like in bykea or careem.

You can also invest some funds in small scale food kiosks or carts. Or start an online e-commerce business with minimal investment. Both can be run on your own or through hired staff.

If you can access a larger loan, lease a car and use it for carpooling services to cover the additional loan amount. By the end of a few years, you will have a car of your own and a source of alternate income as well.

4. Improve your spending habits

An essential element of saving is to have a saving tendency. Knowing that costs will rise, try to keep your lifestyle simple. Try to opt for greener and healthier life choices. Instead of going to expensive malls and play areas for family outings all the time, take your children to parks and let them enjoy the fresh air and healthy fruits as snacks.

Instead of gaming and gadgets, let your older children play physical sports like cricket, football, swimming, roller skating. These hobbies require one off expenses for memberships and equipment but will have the added perk of making your child and yourself physically active. Most neighborhoods have sports clubs and skating parks where children can join. Your child develops a healthy hobby, and you save money by avoiding packaged indoor fun that is not healthy.

The same goes for adults. Instead of going to cinemas or restaurants for every outing, you can go for early morning or evening walks or beach drives if you live in Karachi. Many people meet up at chai hotels for tea and snacks to share.

As an incentive, start to invest the specific amount you save from eating out into a health care or education saving policy for your children. Explore insurance companies for the best possible rates and pick one that offers the best rates for monthly premium payments.

5. Be energy conscious

Commuting to work is one of the significant expenses in Pakistani cities. Look for carpooling options or office vans traveling in your route to see what works out for you. If this doesn’t work out, ensure you get a fuel-efficient car since CNG is out of the picture.

Similarly, make sure that your house is energy efficient. Get LED lights and energy-efficient devices like inverter ACs and low consumption fridges and microwaves.

Doing this is a one time expense that would reward you with lower monthly electricity bills. Yet another thing is to save on gas expenses, get solar geysers, cook meals in quicker cook options and avoid slow cooking meals.

All of the above aside, it is also important to switch off unnecessary lights, fans, and devices to cut down on unnecessary energy use.

6. Manage your grocery spending

Making savings a priority is something that we have seen our parents and grandparents do all their lives. But living in urban cities with both or single spouses working can be challenging, and many couples end up losing track of their spending habits.

Buying groceries from the nearest supermarket is always convenient but would be adding to your surplus spending list. Making a list of essentials and buying from the neighborhood grocery store or one of the larger supermarket chains will help control expenses.

Most of the larger chains offer loyalty plans that can help reduce your grocery budget. Knowing what you need and keeping to it also helps control your budget. Similarly, manage your meals so that there is variety, and no one wants to pick an eat out option.

Plan out meals for the week with the entire family’s input to have consensus, and everyone owns the menu. Set days or limits for eating out so that everyone knows when and what they will eat out if needed.

7. Don’t buy trends

The latest sweater, the trending phone model, the latest burger in town are all gimmicks to make you spend money that you shouldn’t be spending. We all get caught up in these hot items, and many of us buy them and stay out of budget. The influencers and personalities promoting their use earn at our expense.

When you need to buy clothes, buy durable, classy clothes that will always remain fashionable. A simple black or white suit is always classy for men and women.

Controlling spending allows you to save money for genuine needs and emergencies.

A basic rule of thumb is to think about what the expensive item will be worth in 6 months or a year. This is particularly effective for female clothes. Clothes that are trending and all the rage in one month are considered ‘old’ or outdated by the mid of the season. To avoid getting trapped and spending unnecessarily, buy a few mix and match items and try to avoid getting trapped in the fashion trap.

8. Be friends with sales

Those of you angry with point no. 7 above, this one is for you. Avoiding trends and staying simple is all good, but for those that can’t resist the charm of a branded price tag. Make sale shopping your new hobby. Many parents I know buy their kids’ stuff from season end sales. Doing this allows them to buy quality products at affordable prices.

Many families shop from outlet malls. They get branded goods and at low prices.

9. Spend on quality products

When you buy a long term good, like a fridge or a washing machine, buy a sturdy product. For instance, instead of buying a local machine that you will need a maid to operate, spend some more and buy an automatic. This will let you save on ongoing maid expenses as well as energy expenses.

10. Make a budget and follow it

Having a budget is a definite plus at any time of life. During inflationary times, having a budget allows you to keep track of where your money is going and which heads will take up more money in the future. For instance, if you start a family, healthcare expenses will grow along with grocery expenses. If your employer doesn’t offer pregnancy or childcare coverage, you will need to put aside money for this.

Budgeting allows you to see where your money is being spent and if you need to control it. Budgeting all expenses will highlight where you spend too much money under a particular head. For instance, if your lunch expenses are over 10,000 a month, maybe you should reevaluate your options for lunch. You can opt for a lunchbox from home or have home cooked meals delivered. Or choose both, as and how it suits your needs.

Conclusion

The high inflation rates in our society at present and the high cost of living in Pakistani cities are making it difficult for people to manage their monthly expenses effectively. However, big cities have better earning opportunities and better growth potential for young families starting their savings and earnings journey.

Following any of the tips given here can help you manage your budget and build up an additional source of income to help with living expenses. These are all options that can apply to almost all of Pakistan’s urban towns and cities.

Like many other challenges in life, inflation can be met with some common sense, some financial planning, and by making sensible, researched financial decisions. Knowing that expenses will increase and planning for this would make it easier to manage them. At this stage of the economy, it is advisable to shop around for a savings scheme with any insurance company that allows you to save for any unexpected event like a sudden illness, unemployment period and plan for the rising costs of living.

Khurram Zahid

The post 10 Practical Ways to Fight Ever Increasing Inflation in Pakistan appeared first on Smartchoice.pk.

In this article, we have shortlisted some of the habits that need to be immediately reviewed and modified on “PRIORITY.”

You must have heard or read it before: It takes 21 days to transform a habit. And while we’re all on a mission to live healthier lives and improve our well-being, the first step would be to become aware of bad habits is the one step forward in initiating change. From chewing on fingernails to eating a sad desk lunch while using your computer, we’ve compiled quite a few unhealthy habits you’re probably guilty of.

Mark these bad habits below and make it your goal to mix them in the bud and your lifestyle.

Lack of Vegetables in Your Diet

Not combining vegetables in your diet can cause digestive issues and other health problems. Asparagus and bell peppers are rich in Vitamin B6 and folate that lowers homocysteine, an amino acid linked to heart disease. Carrots and tomatoes are filled with carotenoids, an antioxidant, which helps ward off issues associated with heart disease. Antioxidants are also a cancer-fighting property too. Onions contain phytochemicals that can lower cholesterol levels. Keeping the cholesterol under check will aid in the prevention of heart disease. Potatoes are high in potassium. Since potassium helps regulate blood pressure, it reduces the risk of congestive heart failure.

Eating On-The-Go

In today’s world, with a busy schedule is not unusual for many it’s so easy to fall into the fast-food trap. While stopping at the drive-through and ordering a burger now and then is still acceptable, making it a routine stop can be unfavourable to health. Fast food is loaded with a host of unhealthy ingredients like sugar, trans-fats, and sodium. Eating fast food frequently can have the following damaging effects on your health:

1. Increased risk of cancer
2. Increase the risk of heart disease
3. High blood pressure
4. Increase inflammation
5. Increased threat of infections
6. Increased threat of allergies
7. Compromises the immune system

It is suggested that Instead of relying on fast food for chaotic days, getting in the habit of meal planning for yourself and your family can be a good way to keep the whole family healthy. Cooking and freezing healthy meals beforehand not only saves time but ensure the provision of healthy meals for the entire family with the right nutrients they need to get them through the day. Packing lunches with snacks that contain raw vegetables, whole grains, yoghurt, and other low-fat, nutritious foods is one way to stick to a healthy habit and healthy life.

Living a Sedentary Lifestyle

Lack of exercise is a guaranteed way to put good health on hold or a complete halt especially if you have a sedentary job, which requires sitting at a desk most of the day. Not only will an inactive lifestyle weaken muscles it can also increase your risk of the following:

1. High blood pressure
2. Type 2 diabetes
3. Cancer
4. Obesity
5. Heart disease
6. Osteoporosis
7. Cardiovascular disease
8. Stroke

It’s not easy to start an entirely different routine and to follow it. Use the tips and get started

1. Get a friend to exercise with
2. Start small with a daily 15 to 30-minute walk
3. Try short interval workouts for 10 to 15 minutes
4. Participate in low impact exercises such as yoga or swimming
Exercising help focus on better bone health. Since bones protect the brain and other organs from devastating injuries, taking care of them through exercise can make a positive difference to the body overall.

Skimping on Sleep

Falling short on sleep is a big “No-No”, but why what’s the big deal? Research indicates that not getting enough sleep can impact a lot of things: it can compromise your immune system, your ability to judge and make decisions (more prone to make mistakes) and bad heart health. Being sleep-deprived may fuel depression and make it hard to lose weight if you’re dieting-and more likely that an individual will give in to that sweet temptation tomorrow.
Target to get around 7 to 8 hours of sleep each night, although there is no magic or fixed number, says the National Sleep Foundation, so listen to your body and try to get the amount of sleep that your body needs to function at its best.

Lack of sleep can lead to the following serious heart-related conditions

1. Heart disease
2. Heart attack
3. Heart failure
4. Irregular heartbeat
5. High blood pressure
6. Stroke
7. Lack of sleep can also weaken immunity, cause weight gain, and increase the risk of diabetes.

To get enough sleep try these techniques

1. Don’t drink caffeinated beverages later in the day
2. Avoid slumbering during the day
3. Go to bed at the same time each evening
4. Keep bedroom set at a comfortable temperature

Not Drinking Enough Water

Water makes 60 per cent of our body so it’s not too astonishing that drinking water benefits your overall body health. Staying hydrated helps to keep memory sharp, stabilizes mood and motivation intact. Keeping up with fluids helps skin to stay supple, enabling the body to cool down when it’s hot, allows muscles and joints to work better and helps clean toxins from the body via kidneys.

So, how much water should you be drinking? According to the Institute of Medicine, adult men need about 13 cups per day of fluid; adult women need about 9. (You get about an additional 2 1/2 cups of fluid from foods.) But because one size doesn’t fit all, the best way to know if one is sufficiently hydrated is to monitor urine colour: if it’s light yellow (the colour of lemonade), which means water intake is stable.

Eating Late at Night

There are multiple reasons why one should have dinner an hour earlier. Researchers believe that the long gap between meals allows the body to process food more efficiently. There is some research around intermittent fasting (where you space out your meals and eat in a shorter window), that suggests it may help with weight loss. It will an individual to sleep better: according to the National Institutes of Health, late-night meals can cause indigestion that interferes with sleep.

Sad Fact: Plus, many don’t eat carrots and apples late at night-we go for snacky foods that aren’t necessarily the healthiest choices.
A research study from the American Journal of Epidemiology reports that people who skip the morning meal were 4.5 times more likely to be obese, adding that eating multiple, small meals may suppress hunger and overall blood sugar levels.

Forgetting to Change the Bed Sheets

Bacteria and germs can easily become anyone’s sleeping buddy if sheets are not washed enough. “they have spores of fungi, bacteria, animal dander, pollen, soil, lint, finishing agents of whatever the sheets are made from, colouring material, all sorts of excrements from the body,” said Philip Tierno, a microbiologist and pathologist at the New York University School of Medicine. As if that’s not uncivilized enough, one study has found that both synthetic and feather pillows give refuge to between four and 17 different species of fungus. Yikes!

Shopping for Low-Fat Foods

Low-fat foods may lead to the belief that it would lead to faster weight loss, but that’s hardly happening. “Older generations hear words like ‘bran’ or ‘low-fat’ and instantly assume it’s the healthy choice,” Lisa Hayim, RD, and founder of The WellNecessities say that, “These foods, which can be high in fibre, are usually loaded with processed flour, high in sugar, and can be high in sodium too. Don’t be misled by the name at the bakery counter or on the menu. Read the labels and always the ingredients.”

Squirting on Hand Sanitizer

No matter how delicious or amazing that bottle of sweet-pea-scented hand sanitiser smells, it’s better to leave it out of the purse. Triclosan, a chemical commonly used in hand sanitisers, has been linked to increasing the risk of obesity and affecting the thyroid. The best bet is washing hands the old-fashioned way: soap and water are more effective than hand sanitisers at eliminating or inactivating certain kinds of germs and bacteria.

Ignoring the Weight Rack

Using the treadmill and elliptical is a great way to boost heart health, but visiting the weight rack every so often may provide even better benefits. According to the American Heart Association, strength training surges tendon and ligament strength builds fat-burning muscle mass and improves the quality of life.
Not too keen on going alone? Here’s a solid reason to find a gym buddy: according to a study in the American College of Sports Medicine, people exercise for an average of 34 minutes longer with a friend than they do when they go to the gym alone.

Using Plastic Water Bottles

The gulping of eight recommended cups a day won’t do the body well if using plastic bottles. Research in the Clinical and Experimental Reproductive Medicine proved that the industrial chemical Bisphenol A, or BPA induced early puberty in females, sperm reduction, obesity, and increased rates of reproductive cancers, while a Harvard study found that adults with the highest concentration of BPA in their urine had considerably larger waists and a higher risk of becoming obese. Rather than refilling your plastic water bottle, go for a reusable plastic-free, stainless steel jug.

Rushing to Finish a Meal

Even if time is less, powering through meals isn’t going to help stay satisfied. A study in the Journal of the American Dietetic Association indicated that participants who took their time eating consumed 66 fewer calories per meal than their fast-eating counterparts and felt filled after putting their forks down. As it takes about 20 minutes for the brain to recognize that body is full, make sure to take time and eat mindfully to avoid overeating and gaining the feared pounds.

Serving Dinner Buffet-Style

Research in the journal Obesity has found that when food is served from the dinner table, people gorge on 35 per cent more food during the meal. If getting second helpings necessitates leaving the table, people are more likely to rethink the decision and refrain as contrasting to when an assortment of food is served at an arm’s length.

Starting Your Day With Coffee

Research in The Journal of Clinical Endocrinology and Metabolism found that participants who drank about 17 ounces of water experienced a 30-per cent increase in their metabolic rate! Make it a habit to pour a cup of coffee after you’ve gobbled down H2O to keep your fat-burning incinerator and waistline in check.
Deliberate waiting to get your caffeine buzz until after 9 a.m. Because your cortisol levels naturally rise in the morning after waking and peak between the hours of 8 and 9 a.m., having a coffee before or during this time may result in increased stress and anxiety and its stimulating effects won’t be as effective.

Consuming Diet Drinks

Just because diet drinks contain zero sugar, it shouldn’t give you the green signal to start sipping. Researchers have found that elderly people who drank two or more diet drinks daily saw their waists increase five times faster than those who didn’t drink. Mark it up to the artificial sweeteners manufacturers spike diet drinks with.
A review in the Canadian Medical Association Journal found that non-nutritive sweeteners such as aspartame, sucralose, and stevioside which is associated with weight gain and cardiometabolic risk if used regularly.

Skipping Dessert

One might think they are doing a good thing by expelling sweet treats. But studies suggest that feeling deprived even if the individual is consuming plenty of calories can prompt overeating. Making any foodstuff off-limits just increases its appeal. So when craving, go a small treat won’t break the diet! Two squares of dark chocolate or ½ cup of ice cream clocks in at under 150 calories.

Not Changing or Sanitizing Your Kitchen Sponge Frequently Enough

This might not be something one might think regularly, but the kitchen sponge can harbour 150 times more bacteria, mould and yeast than your toothbrush holder. Ick! According to research from NSF International (an independent public health organization), most of the germs they found won’t make you sick, but some could.
After diligently cleaning the kitchen counter, sink and refrigerator shelves, but fail to disinfect the sponge afterwards, try this to keep germs at bay: microwave a wet sponge for two minutes daily and replace it regularly every two weeks.

Cooking Everything in Olive Oil

Even though olive oil is packed with heart-healthy antioxidants (called polyphenols) and monounsaturated fats, every time it’s not the best choice for cooking. Why? Because olive oil has a lower smoke point than some other oils (that’s the point at which an oil literally begins to smoke and olive oil is between 365° and 420°F).
When it comes to smoke point, the beneficial compounds in oil start to degrade, and possibly health-harming compounds form. When cooking over high heat, skip it and choose a different oil. However, olive oil is a good choice for making salad dressing or sautéing vegetables over medium heat.

Wanting to get healthy is the first step in decreasing your risk of disease. Second, following the above tips eating a well-balanced diet, getting regular exercise, and sticking to your cancer screening schedule can all give you a lifetime of health benefits.

Eating ‘Whole-Grain’ Cereal

Whole grains’ is a promotional term and can loosely be applied to foods if they contain some amount of whole grains, most often, though, the food may encompass whole grains, but in totalling to regular wheat, or white flour. These foods also have to sustain a long shelf life, so are pumped with preservatives, sodium, and artificial flavours and lack many of the needed vitamins and minerals.

Eating Too Much Sodium

People harbouring on preserved and canned meals eat about 1,000 mg more sodium each day than we should. One of the easiest ways to cut your sodium intake is to cook at home using fresh ingredients. Restaurant foods and processed foods both tend to be very high in sodium. To further cut the sodium intake even further, try enhancing the flavour of food cooked at home with herbs and spices rather than salt.

Forgoing Doctor Recommended Cancer Screenings

Early recognition of cancer is crucial to increase the chances of survival. Depending on family history and personal risk factors, the doctor may endorse certain cancer screenings. Cancer screenings can aid doctors to find and treat cancer as soon as possible. Screening exams are typically commended for the following types of Cancer:
Breast Cancer – mammograms are the best way to detect breast cancer early.
Cervical Cancer – once a year Pap screenings can detect abnormal cells within the cervix. The HPV test is used to regulate if the human papillomavirus is present, which can increase the chance of developing cervical cancer.
Colorectal Cancer – a colonoscopy is a standard screening process used to look for precancerous polyps in the colon or rectum. If precancerous polyps are detected, they can be removed before turning into cancer.
Lung Cancer – screening for lung cancer is done by a low-dose computed tomography also known as a CT scan. Typically doctors commend this test for adults who have no symptoms but are at high risks, such as someone who is a smoker.
Prostate Cancer – the PSA (prostate-specific antigen) test is a blood test that detects PSA levels in the blood. PSA is a prostate produced substance, and typically high levels of PSA can indicate that prostate cancer may be present.

Getting Insured

One thing that we often overlook and forget it, getting ourselves health insurance, by following the aforementioned tips you can reduce health threats and live a happier life. But at the same time, there are certain unknown risks, some health threats which can occur out of nowhere for instance an accident or sudden health issue. Keeping the risk in perspective one should definitely procure health coverage as soon as possible. Few things to keep in mind while searching for health insurance is to see the premium vs coverage benefit, numbers of members to be insured in a single policy and exclusions of every policy.

Conclusion
Some of the things you do or don’t do every day might be harming your efforts to be healthier. As you read the list of daily habits, don’t be too hard on yourself and expect that one can change all of these at once.

The main reason to succeed to maintain a healthy life is to slowly integrate change into your life. And if you fall off the wagon occasionally, don’t fret or beat yourself up-it’s more important that you get back on. Take a look at these 10 habits to see if there are any places you can make a healthy change

Khurram Zahid

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