Nov 26

The science of sleep positions: Which one is actually best for the body

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Your sleeping posture significantly impacts your health, according to experts. While back sleeping aids spinal alignment, it can worsen snoring and sleep apnea. Stomach sleeping is least recommended due to neck and back strain. Side sleeping, particularly on the left, offers benefits for acid reflux and brain health, making it a strong contender for overall well-being. From lying on the back to curling up on the side, every sleep posture affects the body in subtle ways. According to the American Heart Association (AHA), sleep position can influence more than just comfort. While most people naturally choose the position that feels most comfortable, certain postures can have subtle physiological effects. Here we decode what science says about the most common sleeping positions.   Back sleeping Sleeping on the back is often considered the most neutral position for spinal alignment. Researchindicates that when supported with a pillow under the neck and knees, supine sleeping can reduce strain on the spine and help prevent low back pain. However, back sleeping has a downside. Studiessuggest, for individuals who snore or suffer from obstructive sleep apnea lying on the back can worsen symptoms because gravity causes the tongue and soft tissues to collapse toward the […]
Nov 25

7 Stretching Exercises For Frozen Shoulder, Recommended By Harvard

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If you’re suffering from frozen shoulders, you can perform some exercises that can help you get relief from the condition. Harvard Medical School recommends some stretching exercises that you can do if you’re suffering from a frozen shoulder. Frozen shoulder, also known as adhesive capsulitis, is a condition wherein your shoulder movement gets limited. This happens when the connective tissue around the shoulder becomes stiff, thick and inflamed. A certain part of the population tends to suffer from frozen shoulder, however, the condition is more common in people with diabetes. Also, the condition tends to get aggravated during the winter months. If you’re suffering from frozen shoulders, you can perform some exercises that can help you get relief from the condition. These stretching exercises help to treat the condition. Your doctor might also recommend some physical therapy or pain relievers to treat the issue, depending on the stage and severity. While the condition can resolve by itself in 12 to 18 months, exercises and other treatments are recommended to speed up recovery and provide relief from the pain. Harvard Medical School recommends some stretching exercises that you can do if you’re suffering from a frozen shoulder.   Harvard-Recommended Stretching Exercises For […]
Nov 24

Dietician shares 3 low glycemic breakfast options to keep blood sugar levels stable

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Looking for healthy breakfast? Find out these options that ensure your first meal of the day keeps your blood sugar stable. Breakfast is often touted as the most important meal of the day. It is the first meal you eat after an overnight fast, as you sleep. The right breakfast will help to stabilise your blood sugar level, avoiding sudden blood sugar spikes. To understand what the correct breakfast choices should be, HT Lifestyle reached out to Prerana Solanki, a registered clinical dietitian and nutritionist, who consults at Practo. She revealed the key is to choose meals which are low on the glycemic index. “ Choosing foods with a low glycaemic index (GI) ensures slower glucose release, reducing sugar spikes and promoting sustained energy,” she said. For the uninformed glycemic index, as per Harvard Health, is a numeric score which indicates how rapidly a food increases blood sugar level. The foods are ranked on a scale of 0 to 100. A low glycemic score means the food raises blood sugar slowly, while a high glycemic score is for foods which rapidly increase blood sugar, which is harmful.   Why is it important to begin with low-glycemic breakfast? If you start […]
Nov 23

Want to improve your health? These five simple daily fixes will change your life

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In this day and age, remaining fit is not easy. Here are five easy habits for you to improve your health. A healthy lifestyle is the need of the time. With pollution and unhealthy food becoming commonplace and sedentary lifestyles reaching unprecedented levels, managing to stay fit has become a challenge for most people, both in developed and developing societies. The increasing expenditure on healthcare and the growing business of pharmaceuticals are testaments to the unhealthy habits that are creeping into society. At a time like this, it is worth looking at some simple lifestyle decisions that can have a profound impact on a person’s health. Harvard Health Publishing lists five simple means of improving one’s health in a September 24, 2025, report. These tricks are easy to implement in one’s life and far-reaching in their results. Let us look at these five things in detail.   Mindfulness It is now well established that mind and body are linked inextricably, and an impact on one is bound to affect the other too. Practicing mindfulness is a great way to improve one’s health. Constant worry about the future can give rise to stress and anxiety. Just being in the moment and […]
Nov 22

7 mental habits that help you stay calm when people test your patience

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You know that moment when someone says something sharp, and you feel heat rise in your chest before you can even think? Maybe it is a coworker making a passive aggressive comment in a meeting, maybe it is a stranger cutting in line, and maybe it is a partner or family member poking at a sore spot they know you are sensitive about. Your jaw tightens, your shoulders curl in, and you rehearse comebacks in your head, and the whole scene loops long after the moment has passed. Those little tests of patience can drain you far more than big life events. Here is the good news: You can train your mind to respond differently. Calm is a set of mental habits you can practice. In this article, I want to walk you through seven of them because they are simple, practical, and they do not require you to become a saint. They just ask you to be a bit more awake to what is happening inside you when people push your buttons:   1) Notice the first spike instead of the story The very first thing that happens when someone tests your patience is not the thought. It is […]
Nov 21

Sleep vs Naps: Which improves productivity more?

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Both full-night sleep and strategic naps can boost productivity, but they work in completely different ways. Here’s which one gives you the bigger advantage and when. In an always-on world, productivity has become a daily battle between energy levels, mental clarity, and the pressure to stay “switched on.” Many swear by power naps, while others argue that nothing replaces a full night’s sleep. Science agrees with both, but in different contexts. Understanding how sleep and naps affect your brain can help you decide which one truly elevates your performance.   THE SCIENCE OF SLEEP AND PRODUCTIVITY A full night’s sleep is the foundation of cognitive performance. During sleep, your brain goes through multiple cycles of REM and deep sleep, which: Consolidate memory Boost creativity Improve decision-making Restore emotional stability Repair neurons for next-day focus   When you skimp on sleep, productivity crashes, even if you nap.   HOW NAPS IMPROVE PRODUCTIVITY Naps don’t replace sleep, but they can supercharge your day.   1. Instant Boost in Alertness A 10–20 minute nap can rapidly improve reaction time and focus. It’s ideal when: You’re feeling sluggish You’re preparing for a meeting You need a late-day recharge   2. Better Mood and Stress […]
Nov 20

6 Easy Strength Training Exercises You Can Do At Home This Winter

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There are several strength training exercises that you can do easily at home during winters. These are easy and can be tweaked according to your requirements. Here are some of them. Temperatures have been dipping, and the air quality index (AQI) remains in the “severe” category in Delhi-NCR. Both of these factors have pushed people to stay at home, preventing them from performing outdoor exercises or physical activities. However, it is important to stay physically active, even when you’re at home. While you might not have any gym equipment at home, you can still perform some exercises that help you stay active and burn calories. These could be strength training exercises, cardio workouts, or high-intensity interval training. You can choose your exercises depending upon your needs. There are several strength training exercises that you can do easily at home during winters. These are easy and can be tweaked according to your requirements.   Strength Training Exercises To Do At Home Here, take a look at some easy strength training exercises that you can do at home this winter.   Push-Ups Push-ups are an upper body exercise that helps to strengthen the chest, shoulders, triceps and core. You can start in […]
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 18

Hot water vs cold water: Which is healthier to drink?

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Hot and cold water both offer distinct health benefits depending on your needs. Choosing the right temperature can aid digestion, energy, or hydration effectively. Water is essential for life. It keeps our body hydrated, supports digestion, regulates temperature, and helps flush out toxins. But one question always sparks debate: should you drink hot water or cold water? Both have their own benefits and ideal times for consumption. Let’s explore which one truly works better for your health.   BENEFITS OF DRINKING HOT WATER Hot water, typically between 120°F and 140°F, has long been used in traditional wellness practices like Ayurveda and Chinese medicine. Drinking warm water, especially in the morning, can gently awaken your digestive system and promote detoxification.   1. Aids Digestion Warm water helps break down food more effectively and stimulates the digestive tract. It can relieve constipation and reduce bloating when consumed regularly.   2. Detoxifies the Body Hot water increases body temperature, leading to sweating, which helps remove toxins and improve circulation.   3. Relieves Nasal Congestion Inhaling steam from warm water or sipping it slowly can ease nasal blockage and soothe a sore throat a common remedy during cold and flu season.   4. Promotes […]
Nov 17

Bodybuilder Shares 5 Advanced Tips for Building Bigger Biceps and Triceps

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Looking to build stronger, thicker arms? Bodybuilder and YouTube fitness personality Zac Perna has just the ticket. In a recent YouTube video, the Gymshark athlete shared a quintet of tips that are designed to build bigger biceps and triceps, all in the format of a “huge arm workout”. “I’m going to show you a typical arm workout by itself, says Perna, a fitness model and trainer. “If your arms are a weak point, maybe it’s a good idea to hit them more frequently…everyone wants bigger arms, so everyone’s going to benefit from the tips.” Before sharing his tips, Perna walks you through a few lifting non-negotiables. These include making time to warm-up before each set, taking each working set to failure, controlling weekly volume and making sure you’re lifting with proper form. Got those mastered? Good. Let’s get to the fun stuff:   Pick an exercise to overload on “The whole point of doing any exercise is to slowly get stronger and better over time,” says Perna. “I usually start with a dumbbell preacher curl or the cable [curl]. Lately, I’m loving the cable curls for the sake of warming up as you can slowly add weight, it feels better […]
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