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 […]
Jun 19

Doing this 10-minute walk before heading to office can offer 7 health benefits

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Take 10 minutes to start your day by walking barefoot on the grass early morning, if you can. It can calm your mind, uplift your mood, and recharge your energy levels. Mornings are often rushed. Once the alarm clock rings, and we step out of the bed, activity rarely stops until the next sleep cycle. But before you dive into the chaos, how about giving yourself just 10 minutes of calm? Walking barefoot on grass may seem too simple to make a difference, but this grounding practice can do wonders for your physical and mental health. It connects you with nature, clears your head, and offers a gentle energy boost—all before your workday even begins. Whether it is a garden, park, or a patch of lawn, spending a few quiet moments with your feet touching the earth can reduce stress, improve focus, and even support better sleep. Wondering how? Know its benefits to convince yourself to follow this underrated morning ritual.   Health benefits of walking barefoot Here are 7 advantages of walking barefoot on grass for just 10 minutes before heading office:   1. Reduces stress Walking barefoot on grass is a natural way to calm your mind and […]
Jun 16

​7 ‘cool’ habits young adults must ditch for good mental and physical health​

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Adulting is not easy, but it is not so tough, as well! Let’s be real: adulting is hard. Between trying to make rent, staying “on brand” for the ’Gram, and ordering oat milk lattes on autopilot, young adults today are juggling more than ever. But somewhere in this chaos, a few habits that feel totally normal — even trendy — are quietly messing with our health. They may seem harmless, even cool. But these daily choices are often loaded with long-term consequences. So if you’re in your 20s or 30s and still thinking, “I’ve got time,” well — now’s the time to read this list. Here are 7 ‘cool’ habits you need to ditch right now if you want to protect your sanity, gut, sleep, heart, and future self.   1. Living on 5 hours of sleep and calling it “hustle culture” We get it. You’re working late, building your brand, maybe even hitting the gym at 6 a.m. — and somewhere in the middle, you’re surviving on iced coffee and vibes. But let’s not romanticize sleep deprivation. Running on 4–5 hours of sleep every night doesn’t make you tough. It makes you moody, forgetful, bloated, and at higher risk […]
Jun 15

Top 6 Healthy Habits To Train Your Brain To Be Happier!

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By integrating these positive habits into your life, you won’t just be creating a stronger and more optimistic brain, but you will also be gaining access to a greater, more enduring sense of contentment and happiness. In today’s fast-moving world, it seems like happiness is a distant dream. We may seek it through outward success, material things, or momentary indulgences. But really sustainable happiness is not something outside of us; it’s something we can develop from within by consciously training our brains. Just as you’d go to the gym to make your muscles stronger, you can practice habits that are good for building your mental toughness, creating positive emotions, and actually rewire your brain for more happiness. Here’s how to begin training your brain to become happier:   1. Harness the Power of Gratitude It sounds simple, but the impact of gratitude is profound. Regularly acknowledging the good things in your life, no matter how small, shifts your focus from what’s lacking to what’s abundant. How to practice: Keep a gratitude journal, list three things you’re grateful for each morning or evening, or simply take a moment to appreciate something positive that happens during your day. Brain benefit: Gratitude engages […]
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