Jul 31

Overlooked signs of anxiety in daily life

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Feeling a little off lately? Tapping your feet nonstop? Overthinking something on repeat? These could be subtle signs of anxiety hiding in plain sight. We have to give it to Gen Z, they’ve made it normal to talk openly about mental health and how we’re really feeling. If nothing else, this generation has helped us reconnect with our emotions and shown us that there’s no shame in speaking up when something doesn’t feel right. And that awareness is more important than ever in today’s hyper-competitive world, where the pressure to stay ahead can quietly fuel anxiety. The tricky part about anxiety is that it often creeps in unnoticed. We tend to miss the subtle signs, but recognising them early can make all the difference in preventing bigger issues down the road.   So, what actually happens when anxiety hits? “When anxiety hits, the body quickly prepares to handle a perceived threat, even if there isn’t any real danger around. It typically begins with a trigger stimulus, such as a distressing thought or mental image. This leads to a perceived threat, which causes the brain to interpret the situation as dangerous,” Dr Shailesh Jha, consultant psychiatrist, Indraprastha Apollo Saarthak Mental Health […]
Jul 30

6 Classic Exercises That Burn More Belly Fat Than Cardio After 40

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These strength-based compound exercises are ideal for melting stubborn belly fat after 40. After entering your 40s, you begin to lose muscle mass—anywhere from 3% to 8% per decade, in fact. Less muscle can lead to a slower metabolism, meaning you torch fewer calories during workouts and when resting, says Ian Groves, certified personal trainer and managing director of Training Station. This metabolic decline also makes it easier for stubborn fat to accumulate in your midsection—especially during and after menopause. While sarcopenia and hormonal changes are natural processes your body endures, you can combat their lasting effects with regular exercise and a healthy diet. So, we spoke with a trainer who breaks down six classic exercises that burn more belly fat than cardio after 40. If your goal is to burn unwanted belly fat after 40, chances are, you’ve been cranking up your cardio routine in hopes of making progress. It’s a stubborn area of the body to work on and requires a solid game plan beyond cardio to succeed. “While cardio can help burn calories, relying on it alone (without incorporating strength training) can backfire,” Groves stresses. “Too much cardio without resistance exercises can accelerate muscle loss, further slowing […]
Jul 29

8 foods to lose weight fast at home

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1. Avocados-Healthy Fats for Satiety Despite being higher in calories, avocados are packed with healthy monounsaturated fats and fiber. These fats help you feel full and satisfied, reducing the likelihood of snacking on unhealthy foods.   2. Oats-The Breakfast Powerhouse Oats are rich in soluble fiber, which absorbs water and creates a gel-like substance in your gut, helping you feel full for longer. Start your day with a bowl of oatmeal to curb cravings.   3. Eggs-Protein-Packed Start Eggs are an excellent source of high-quality protein, which is highly satiating. Eating eggs for breakfast can significantly reduce calorie intake throughout the rest of the day and help preserve muscle mass.   4. Berries-Sweet & Fiber-Rich Blueberries, strawberries, and raspberries are naturally sweet, low in calories, and loaded with fiber. They satisfy sweet cravings without the sugar crash and contribute to feelings of fullness.   5. Leafy Greens-Nutrient-Dense & Filling Spinach, kale, and other leafy greens are incredibly low in calories but high in fiber, vitamins, and minerals. Pile them onto your plate to add volume and nutrients without excess calories.   6. Legumes (Beans & Lentils)-Plant-Based Protein & Fiber Beans, lentils, and chickpeas are powerhouses of plant-based protein and fiber. […]
Jul 28

Why your mind deserves daily self-care

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This International Self-Care Day, mental health experts share a comprehensive guide to help you cultivate a self-care routine that nourishes your body and mind   While the conversation around mental health has broadened over the years, self-care as a concept has been marketed in ways that lead you to think of it as spa treatments and luxurious indulgences. Understandably, it can be pleasurable to go on a holiday, but true self-care can be practiced daily, is critical for your mental health and far more accessible. Every year, International Self-Care Day is observed on July 24 to highlight the role of self-care in life. While every person knows of the concept, people do need a reminder often, so mental health experts delve into how self-care is different from pampering yourself. They also highlight the benefits of digital detox and emotional check ins, and share practical strategies to help you include self-care in your everyday lives   The essentials of self-care: Beyond pampering Dr Aparna Ramakrishnan, consultant, psychiatry, Kokilaben Dhirubhai Ambani Hospital in Mumbai, defines self-care, “Intentionally and consciously taking action to maintain or improve your physical, mental and emotional health. It is taking care of yourself so that you have enough […]
Jul 27

10 simple exercises to build muscle, as you age (no gym required)

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Building muscle can feel overwhelming, especially if you’re not a “gym bro” or don’t have time to spend hours lifting iron while sipping protein shakes the size of your head. But here’s the good news — you don’t need a fancy gym membership, expensive equipment, or even a six-day-a-week workout routine to start building muscle. What do you need? Consistency, smart moves, and a bit of sweat equity. Below are simple exercises that actually work — whether you’re just getting started or want to level up your strength without burning out.   Push-ups: Upper-body builder You don’t need a bench press to get a strong chest and arms — just your bodyweight and a floor. What it works: Chest, triceps, shoulders, and core. Why it’s great: Push-ups are a classic for a reason. They’re easy to modify (drop to your knees or incline with a wall if you’re a beginner), and you can do them anywhere — bedroom, hotel, office bathroom (hey, we won’t judge). Quick tip: Keep your body in a straight line — no sagging hips or mountain peaks. Quality over speed.   Squats: your legs will hate you, but thank you later You might not love squats […]
Jul 26

Blood pressure trouble? 6 ways morning runs naturally lower your blood pressure

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1. Improves heart efficiency Morning running strengthens the heart by enhancing its ability to pump blood efficiently. A stronger heart exerts less force on arteries, reducing overall blood pressure levels over time. Regular runs promote improved cardiac output and circulation, ensuring oxygen-rich blood flows smoothly to all organs. Studies show that moderate-intensity aerobic activity like jogging reduces resting blood pressure significantly, especially in hypertensive individuals. By consistently challenging the heart through controlled exercise, runners experience decreased arterial stiffness, making blood flow easier and pressure naturally lower.   2. Promotes weight management Excess body weight is a major contributor to hypertension. Morning running helps burn calories, boosts metabolism, and reduces fat levels, which collectively ease strain on the heart and arteries. Consistent weight management leads to lowered systolic and diastolic blood pressure. Running also increases lean muscle mass, improving insulin sensitivity and energy usage, which indirectly benefits cardiovascular health. By helping maintain a healthy body composition, morning runs prevent obesity-related hypertension, allowing blood vessels to remain flexible and healthy, decreasing long-term risks of heart disease.   3. Reduces stress hormones Cortisol and adrenaline, stress hormones, are linked to elevated blood pressure. Morning runs reduce these hormones by triggering endorphin release, the […]
Jul 25

3 effective science-backed ways to keep the brain healthy

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Brain health is paramount, and experts suggest simple, cost-free methods to boost its function. A study in Brain Sciences highlights three key factors: physical exercise, social interaction, and cultivating strong interests. Movement combats brain aging, while relationships stimulate complex biological processes. Passion drives learning, impacting neural network development. The brain is undoubtedly the most important organ in the human body. It’s in charge of some of the vital functions in the body, and hence keeping it in top shape is important. But how do you boost your brain function? No, you don’t really have to take endless supplements or expensive treatments. The trick is simple and free of cost! Here are 3 effective ways to boost brain health, according to experts. Before we dive into the tips, let’s take a look at the miraculous power of the brain.   Your brain is fabulous Ever imagined how powerful your brain is? You are reading this article, and along with visualisation, your brain is breaking down this information and storing it. Lift your hands. Your brain just did it! How fabulous is it? There are around 100 billion nerve cells that work in coordination to keep you nimble and quick in your […]
Jul 24

Fitness at 40: 7 doctor-approved workout rules you must follow to stay fit

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Turning 40 doesn’t mean slowing down, it means training smarter. Experts reveal gender-specific fitness rules to boost strength, prevent injuries, and stay healthy in your 40s and beyond. By the time you hit your 40s, your body starts changing in different ways. Your metabolism slows down, recovery takes longer, and building muscle isn’t as easy as it used to be. But that doesn’t mean it’s time to slow down, it means it’s time to get smarter about your workouts. Doctors and fitness experts agree that the key to staying fit in your 40s is to personalise your workouts as per your changing body. And yes, there are some specific considerations based on gender too.   Fitness rules for everyone in their 40s Whether you’re male or female, there are some universal rules that apply to exercising in your 40s:   1. Hydration comes first After 40, the body’s thirst signals are not as sharp. Many people are mildly dehydrated without realizing it. This affects energy, joint lubrication, and even mental clarity. Aim for 2.5 to 3 litres of water a day, especially if you’re physically active.   2. Sleep is your secret weapon Quality sleep is crucial. It helps in […]
Jul 23

Everyday acts of self-care

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International Self-Care Day on July 24 is a gentle reminder to pause, nourish yourself, and embrace small everyday healing rituals When we hear the words ‘self-care’, many of us picture bath bombs, jade rollers, or maybe even a weekend yoga retreat nestled in the hills. But self-care is often quieter than that, not always picturesque, not always Instagrammed. At its heart, it’s deeply personal. And as International Self-Care Day approaches on July 24, experts are nudging us to go beyond the surface and start turning inward. “Self-care is not a luxury. It’s a necessity,” says Dr Partap Chauhan, founder and director of Jiva Ayurveda, a world-renowned Ayurvedaacharya and author. “When you think of self-care, the first thing that probably comes to mind is rest or skincare. But from an Ayurvedic lens, nourishment sits right at the centre,” he notes. According to him, what we eat isn’t just feeding our stomachs; it’s shaping our minds, emotions and immunity. “Food is not just fuel… it’s medicine. The nutrients you consume today are quietly building your health tomorrow. Ayurveda teaches that good nutrition supports ojas, your body’s vital energy. And nurturing ojas is the foundation of self-care. Not just today, but every single […]
Jul 22

Gym not your thing? These beginner exercises can still get the job done

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It just takes one walk, a jog, or a swim lap to begin your weight-loss journey. Yet, for many of us, taking that first step can feel surprisingly hard. If you’re in that boat, don’t worry, we have got you covered. When it comes to weight loss, there are numerous tips and tricks doing the rounds. Every person has their own definition and version of a weight loss transformation which either they have undergone or might know someone who did it. But let’s be honest, starting a weight-loss journey is easier said than done. Every transformation starts with one move. Whether your aim is to feel lighter, move better, or just take charge of your health, understanding where to start is essential. For weight loss, it is not always necessary that you have to start by lifting heavy weights. There are exercises that are simple, effective, and designed for anyone who’s just getting started. Consider it a soft launch into the world of fitness.   Weight loss exercises for beginners High-intensity exercises are no shortcuts to losing weight. If you are a beginner, commencing with these simple physical routines is just fine too.   Brisk Walking: Walking is considered one […]
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