Nov 19

Longevity Expert Suggests 5 Simple Lifestyle Choice To Slow Down Ageing

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Your lifestyle choices, such as diet, exercise and habits like smoking or drinking, impact your body’s age   Do you know your ‘biological age’? It not only refers to the number of candles on your cake but also to how well your body’s internal systems are functioning. Although the chronological age refers to the number of years you’ve been alive, your biological age defines how long you will live. With epigenetic testing, you can now measure your biological age with a simple at-home saliva test. The results reveal how your lifestyle choices, such as diet, exercise, and habits like smoking or drinking, impact your body’s age. The good news is that healthy choices can actually reverse your biological age, putting you in control of your longevity. Here are five simple lifestyle changes, according to the longevity experts Dr Sophie Shotter And Nadine Baggott that can reduce your biological age:   1. Embrace A Youthful Spirit You need to literally avoid ageing by being more physically active. Exercising regularly, even for a couple of minutes a day, brisk walking and taking part in other physical activities that involve various movements of the body, reduces the risk of deadly diseases, which, in […]
Nov 16

Why regular breaks can make you more creative

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Taking regular breaks significantly enhances creativity and mental focus. This challenges the myth that constant work is the key to productivity. In a world that glorifies constant productivity, taking breaks often feels like a luxury or even a sign of laziness. But science and psychology say otherwise. Regular breaks aren’t just good for your health; they’re a powerful tool to boost creativity, focus, and problem-solving. Here’s how stepping away from your work can actually help you come back smarter and more inspired.   THE SCIENCE BEHIND TAKING BREAKS Our brains aren’t designed to focus for long, uninterrupted stretches. Studies show that after about 60–90 minutes, mental performance starts to decline. Short breaks allow your brain’s default mode network (DMN), the part active when you’re daydreaming or resting, to kick in. This is when your subconscious processes ideas, finds patterns, and sparks new connections. That’s why many creative insights often appear when you’re not actively thinking about the problem, like while showering, walking, or even staring out the window.   HOW BREAKS BOOST CREATIVE THINKING When you pause your work, your brain gets a chance to reset and reorganise information. This “mental reboot” enhances divergent thinking the ability to see problems […]
Nov 12

150 minutes of exercise may not be enough to prevent heart attacks, says new study: Why men need twice as much exercise than women per week

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Heart benefits increase when women stretch the same routines per week by 50 per cent and men by 200 per cent While we know that 150-minute moderate intensity physical activity per week is the global fitness norm, new research suggests that the number should be higher if we want to protect the heart. There’s more. That activity needs to be higher for men than women, twice as much. The study, published in the journal Nature Cardiovascular Research, indicates that men and women should have different exercise goals to prevent heart disease. The WHO recommends that adults aim for at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity activity per week, plus muscle-strengthening activities at least two days a week. For the study, researchers tracked more than 85,000 adults in the UK with wearables for seven years, who did moderate to vigorous exercise, and correlated their activity patterns with their risk of developing heart disease and dying. Women without heart disease, who completed 250 minutes of exercise each week, lowered their risk of heart disease by about 30 per cent. Men required 530 minutes for the same benefit. Women without heart disease, who met the recommended 150 […]
Nov 09

5 simple psychology-backed ways to deal with lingering anxiety

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These days, it feels like everyone is a little anxious. Life moves fast, there’s always something to worry about, and sometimes, that uneasy feeling just doesn’t leave. It’s not always about something big– it can be small things adding up, one after another, until it feels heavy. If you’ve been feeling like your mind won’t stop worrying or your body is always tense, you’re not alone. The good thing is, there are simple ways to handle anxiety– not by fighting it, but by understanding it and learning to live with it calmly. Here are five easy things that can really help when anxiety just doesn’t seem to go away.   Pay attention to your body When you feel anxious, most of your energy goes into thinking, worrying, planning, or imagining the worst. Try taking a moment to notice your body instead. How does it feel right now? Maybe your shoulders are tight, your heart is beating fast, or your stomach feels heavy. Just notice it– you don’t have to change anything. When you focus on your body, it helps bring you back to the present moment. It’s a small but powerful way to calm your mind and remind yourself that […]
Nov 06

The art of discipline: 10 morning habits highly successful people always practice

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Every morning is a chance to set the tone for the day. Yet most people waste those first precious hours in chaos—checking notifications, rushing out the door, reacting instead of creating. Discipline doesn’t mean living like a robot. It means making choices that align with your goals even when you don’t feel like it. And nothing shapes that mindset more powerfully than your morning routine. In my own life, discipline has been the single greatest catalyst for change. I’ve learned that the first two hours of the day determine the next ten. If you start in control, you tend to stay in control. Through studying psychology, mindfulness, and the daily rituals of high achievers—from entrepreneurs to athletes to monks—I’ve found ten morning habits that almost every disciplined person practices in some form. Let’s dive into them.   1. They start the day before the world wakes up Discipline begins with ownership of time. Highly successful people guard their mornings fiercely because that’s when the world is quiet and distractions are minimal. Waking up early isn’t about proving toughness—it’s about carving out space to think, plan, and act intentionally. When you wake up before your obligations start, you create a psychological […]
Nov 03

Nutritionist shares 10 healthy lifestyle swaps to deal with emotional eating: Reduce screen time and increase hydration

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Do you often reach for snacks when you feel stressed or down? If your answer is yes, you’re one of those many people who engage in emotional eating. This behaviour is not just about food. It usually comes from a mix of feelings, physical responses, and the body’s need for balance. When faced with stress, tiredness, or loneliness, food can feel like an easy source of comfort. However, proper nourishment comes from what our mind and body really need. “I have dealt with emotional eating and learned that finding the main reasons behind it can help heal. Instead of reacting in ways that don’t help can make positive changes. Using Functional Nutrition, I found ten simple swaps to help shift from emotional eating to emotional healing,” Functional Nutritionist Mugdha Pradhan tells Health Shots.   What is the best way to help emotional eating? Here are ten simple and effective changes worth making:   1. Make time for mindful, tech-free meals It’s easy to eat while scrolling through your phone or watching your favourite show. However, this habit can keep your brain in a state of stress. Eating while distracted can make it harder to digest your food and leave you […]
Oct 30

8 traits that define a mentally strong person

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Mental strength is not about never feeling weak, but how you react when the world tests you. Mentally strong people act with awareness, resilience and clarity even in the face of adversity. They create habits that enable them to rebuild after failures and remain rooted in their values. The following are eight characteristics that tend to set individuals who move through life strongly both in mind and heart.   Own their actions Emotionally strong individuals take responsibility for their mistakes, choices and feelings rather than placing blame on others or outside sources. When something goes wrong, they say “What can I learn?” instead of “Who to blame?” Taking responsibility allows you to regain your power and don’t expect someone else to solve your problem. It also fosters trust in and about you, as others view you as dependable and genuine.   Practice delayed gratification and remain disciplined Instead of indulging in every whim or desire, mentally strong individuals understand that long-term objectives sometimes demand short-term discipline. Whether it’s opting to study rather than watch too much TV or save rather than splurge, they appreciate the virtue of patience. This ensures they remain consistent in their progress and resist quick, simple […]
Oct 27

How to choose the right bedding for better sleep?

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Choosing the right bedding goes beyond colours and patterns, it’s about comfort, safety, and quality. Experts say that cheap or fake bedding can cost you more in the long run, both financially and health-wise. With countless online deals and new bedding brands flooding the market, selecting the right bedsheet or quilt has become more challenging than ever. What often appears to be a great bargain can quietly compromise comfort, durability, and even health. Experts warn that counterfeit or low-quality bedding has made its way into many Indian homes. While these products may look appealing, the hidden costs extend far beyond their price tag.   COMFORT AND DURABILITY MATTER Genuine, high-quality bedding is made with carefully selected fabrics that promise breathability, smooth texture, and long-lasting comfort. In contrast, cheaper imitations or counterfeit products often use substandard materials that feel rough, lose colour quickly, or shrink after a few washes. While the initial price might seem attractive, such products wear out faster, forcing frequent replacements that ultimately cost more over time.   HEALTH AND HYGIENE CONCERNS Your bedding stays in direct contact with your skin for nearly eight hours every night. That’s why fabric quality and safety standards matter. Authentic bedding undergoes […]
Oct 23

This simple walking trick could help you live longer, no gym needed

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A new study in the British Journal of Sports Medicine found that the number of steps taken daily is more crucial for older women’s health than the frequency of walking. Even achieving 4000 steps just 1-2 days a week significantly lowered mortality risk. The findings suggest step volume, not the pattern of achieving it, is key for health benefits. Walking is popular among older adults than young people, according to studies. It is one of the simplest forms of exercise, and also a great way to stay healthy. But one question that’s at the top of the mind for most people who rely on walking for fitness is – how many steps, and how often to walk. A new study published in the British Journal of Sports Medicine looked at whether the number of steps or walking frequency matters more in older women to maintain better health. The findings of the study are striking.   Walking for health? What matters – steps or frequency? The large prospective study examined whether walking a certain number of steps or the frequency of walking is crucial to maintaining health in older women. While there is no doubt that walking is an excellent form […]
Oct 20

7 simple daily habits that make mornings less stressful

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Mornings don’t have to be chaotic. Try these 10 simple habits, from planning to mindful movement, to start your day calm, focused, and stress-free.   Mornings can set the tone for your entire day. When they’re rushed and chaotic, you often carry that tension with you affecting your mood, focus, and energy. The key to peaceful mornings lies in a few simple habits that bring order, calm, and balance. Here are ten daily habits to make your mornings less stressful and more productive.   1. PLAN YOUR DAY THE NIGHT BEFORE Prepare in advance to reduce morning decision fatigue. Lay out your outfit, prep your lunch, and make a to-do list the night before. When you wake up knowing exactly what’s ahead, you start your day with clarity and calm.   2. WAKE UP A LITTLE EARLIER Set your alarm 15–20 minutes earlier than usual. This small buffer allows you to move at an easy pace — no rushing, no skipping breakfast. A slow start helps your body and mind transition smoothly into the day.   3. AVOID REACHING FOR YOUR PHONE Checking messages or social media first thing in the morning can spike anxiety levels. Instead, spend the first […]
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