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 19

Therapist says these 5 everyday habits could secretly damage your mental health: ‘It destroys your attention span’

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Therapist Jeffrey Meltzer shares 5 everyday habits like overstimulation and isolation that could be silently damaging your mental health and focus.   Feeling mentally exhausted even when life seems fine? Struggling with low motivation or emotional burnout without knowing why? Sometimes, it’s not major life events but simple everyday habits that silently impact your mental health. Jeffrey Meltzer, licensed therapist, shared in his July 14 Instagram post 5 common behaviours that could be hurting your mental health more than you realise. “Some habits can slowly wear down your mental health. It helps to notice them early and lean into behaviours that protect your mind,” Jeffrey wrote in the caption.   1. Overstimulation “When your day is filled with quick dopamine hits, endless scrolling, constant gaming, short-form content, it destroys your attention span and makes it harder to feel motivated or focused. Instead, try doing something that takes real effort. It might feel difficult at first, but it leaves you feeling stronger, prouder, and more in control,” says Jeffrey.   2. Social isolation Jeffrey explains that while it might feel safer to withdraw, humans are wired for connection. “The more you isolate, the harder it becomes to reconnect. Even one genuine […]
Jul 14

12 expert-backed tips to help you stop overthinking and increase productivity

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Tired of racing thoughts? Overthinking can kill your productivity and peace of mind. Give these 12 tips a try to stop overthinking within minutes.   Have you ever found yourself caught in a loop of thoughts only to feel stressed in the end? Overthinking is something many of us do without even noticing, especially when we are under pressure. It can slow down your work, make decisions harder, and leave you feeling mentally drained by the end of the day. The good news is, overthinking is a habit you can change. With the right strategies, you can train your mind to stay focused and calm. Here are some expert-backed tips to help you clear the mental clutter and make your day feel lighter and more manageable.   How to stop overthinking? Here are 12 simple and effective tips to help calm your mind and ease the cycle of constant worrying and overthinking:   1. Set boundaries It is normal to think about problems, but doing it for too long can make you feel stuck. “Try setting a time limit for how long you will think about a certain issue, maybe 10 or 15 minutes. After that, gently shift your attention […]
Jul 11

Walking: Avoid These 10 Mistakes That Are Hindering Its Benefits

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Walking is one of the simplest and most effective forms of physical activity great for cardiovascular health, mental well-being, weight management, and even digestion. It’s low-impact, free, and suitable for nearly all fitness levels. However, many people unknowingly make common mistakes that reduce the effectiveness of their walking routine. Poor posture, wrong footwear, lack of consistency, or improper pace can lead to reduced results or even discomfort. In this article, we outline some common mistakes you are making that are hindering benefits of walking.   10 Mistakes that might be making that are hindering benefits of walking   1. Wearing the wrong footwear Wearing sandals, flats, or worn-out shoes can strain your feet and joints. A good walking shoe should provide cushioning, arch support, and grip. Neglecting proper footwear can lead to foot pain, shin splints, or even knee problems over time.   2. Incorrect walking posture Hunching forward, looking down, or swinging arms too rigidly can stress your spine and reduce oxygen intake. Keep your back straight, shoulders relaxed, and eyes looking forward. A proper posture helps prevent fatigue and improves breathing and circulation.   3. Walking Too slowly or without purpose Leisurely strolls are relaxing but may not […]
Jul 08

Do You Have a Restless Mind? Try These 7 Things

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Do you have a vague sense that your mind is busy, even though you’re not sure what’s occupying it? You’re not alone. Several readers have recently told me they’re experiencing an underlying restlessness that drains their focus and energy, even when they’re not consciously stressed or anxious. Can you relate to that feeling of being mentally tired? You just can’t pick yourself up to do something useful. This isn’t a “you” problem; it’s a natural mental state that most of us experience at times. I’ve gone through periods where I also had that sense of restlessness. But here’s the good news. You can do something about it. Here are seven practical strategies to quiet a restless mind.   1. Externalize Your Mind (Write It Down) Your brain hates ambiguity. When your subconscious senses an unresolved issue, it keeps running in the background, stealing mental energy. According to research from the University of Rochester Medical Center, journaling your thoughts can significantly free up your cognitive resources. Actionable tip: Write whatever pops into your head daily, even if it feels fragmented or meaningless. Don’t edit. Just articulate your thoughts and feelings without judgment. Also avoid thinking about what it’s good for. It will […]
Jul 04

10 Daily Habits That Help Students Sharpen Their Memory

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Discover 10 simple and effective daily habits that help students boost memory, focus, and learning skills from diet and sleep to reading, recall methods, and staying calm.   Get Enough Sleep: A proper night’s sleep is essential for memory and learning. Students should aim for 7 to 9 hours of sleep every night. During sleep, the brain processes and stores the information learned throughout the day. Lack of sleep can make it harder to focus and recall things, especially during exams or studies. Eat Brain Friendly Foods: A balanced diet with brain boosting foods can support memory. Students should include walnuts, almonds, green vegetables, berries, and fish like salmon in their meals. These foods are rich in omega 3 fatty acids, antioxidants, and vitamins that improve brain health. Avoid junk food and sugary snacks, as they can affect concentration. Stay Hydrated: Drinking enough water during the day helps keep the brain active and alert. Even slight dehydration can make students feel tired or unfocused. Carrying a water bottle to class and sipping it throughout the day is a simple habit that helps memory and learning stay on track. Regular Physical Exercise: Exercise increases blood flow to the brain and can […]
Jul 01

3 simple brain exercises to boost focus and memory

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There is a lot of attention around workouts these days, but most of the focus is on physical health. What often gets overlooked is that your brain needs regular exercise, too. This may come as a surprise to many. But, just like lifting weights strengthens your muscles, your brain needs workouts to sharpen focus and boost memory. Brain exercises are crucial for maintaining and improving cognitive functions. Regular mental stimulation can enhance concentration, improve memory retention, and even help prevent cognitive decline associated with aging. Here are 3 science-backed effects of brain exercises to boost focus and memory.   1. Meditation People often tend to overlook the importance of meditation on body and mind. Meditation involves focusing the mind and staying present. This practice strengthens the prefrontal cortex and hippocampus, which are brain regions linked with attention and memory. Regular meditation can improve attention span and reduce stress, which supports better memory. Somestudiessuggest that meditation may benefit the brain by affecting its structure or how it functions. However, more research is necessary to confirm its action. You can dedicate 10-20 minutes daily to meditation. Choose a quiet space, and focus on your breath or a mantra. When your mind wanders, […]
Jun 29

10 brain-damaging habits you may be doing daily, warn health experts

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Ever feel like your brain is in a fog, even after a full night’s sleep and your morning tea or coffee? You might be unknowingly engaging in daily habits that are detrimental to brain health. Here are 10 common routines that could be silently impairing your cognitive well-being.   1. Sitting too long at work may harm cognitive function Even if you exercise regularly, prolonged sitting can negatively affect the brain. Dr Aditya Gupta, director of neurosurgery at Artemis Hospital Gurugram, said extended sedentary behaviour is linked to cognitive decline and brain shrinkage. He suggested standing or walking briefly every hour during the workday.   2. Chronic stress may increase dementia risk Dr Gorav Gupta, Senior Psychiatrist and CEO, Tulasi Healthcare, warned that chronic stress can physically alter brain structure and disrupt sleep, increasing the risk of dementia.  He recommended practising mindfulness or engaging in regular physical activity to manage stress.   3. Skipping breakfast or hydration affects brain performance Both doctors emphasised that starting the day without water or a nutritious meal can impair focus and energy. Tea or coffee on an empty stomach may worsen the effect. They recommended beginning the day with a glass of water and […]
Jun 26

Cutting back on calories? Eating less may take a toll on mental health

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A recent study reveals a potential link between low-calorie diets and increased depressive symptoms, particularly affecting men and overweight individuals. The research, analyzing data from thousands of adults, found that calorie-restrictive diets correlate with higher cognitive-affective symptom scores. Experts emphasize the importance of balanced nutrient intake, including glucose and omega-3 fatty acids, for optimal brain health and mental well-being. Feeling the blues lately? It might be time to look beyond your emotions. This time, look into your plate. What you eat, or more specifically, how little you eat, could be impacting your mental health. Yes, you read that right! A recent study found that cutting back on calories may increase the risk of depressive symptoms. According to a new study published in BMJ Nutrition Prevention & Health, following a low-calorie diet is linked to a heightened risk of depressive symptoms.   What is a healthy diet A ‘healthy’ diet incorporates lots of vegetables, fruits, whole grains, nuts, seeds, lean proteins, and fish. The Mediterranean diet is considered one of the best diets in the world for its health benefits. This diet consists of fruits, vegetables, whole grains, legumes, nuts and seeds, and heart-healthy fats like olive oil.   Diet and […]
Jun 21

10 Daily practices that can boost your mental health

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Daily habits impact mental health. Procrastination and social media use can be harmful. Cultivating healthy habits is essential for inner peace. The article suggests ten ways to improve mental well-being. These include embracing change, practicing self-forgiveness, and pursuing personal goals. Learning from failures and taking action are also important. Focus on long-term contentment and self-reliance for a joyful life. Our daily activities have a big impact on our physical appearance and overall health. How we think, speak, perform our daily tasks, or present ourselves. If we are not intentional about forming healthy habits, we run the risk of falling into patterns that deprive us of our inner peace and happiness. Common behaviours that can harm our mental health include procrastination, excessive social media use, negative self-talk, and comparing ourselves to others. By recognising and breaking these habits, we can create a more contented and joyful environment for ourselves that aligns with our goals and values.   Ways to improve your mental well being   1. Put Perspective Above Circumstance Life will inevitably involve frustration and inconvenience, but how each person responds to these circumstances is different, their reaction determines the outcome. Instead of reacting with anger, jealousy, or fear, adopt […]
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