Jul 10

Best exercises: How lifting weights lower blood pressure, keep heart healthy during menopause

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Menopause often brings changes in hormone levels and blood pressure, raising heart health risks. But resistance training offers a simple, natural way to help. Lifting weights just twice a week can support healthy blood pressure, muscle mass and mood. Menopause is a normal life stage. But for many women, it brings new challenges like hot flushes, weight gain, mood changes and rising blood pressure. The drop in oestrogen affects blood vessel flexibility, increasing heart health risks. But studies suggest that a simple, practical habit, weightlifting, can make a real difference. Done safely and regularly, it’s a powerful tool to help keep blood pressure in check and support wellbeing. The risk of high blood pressure rises sharply after menopause, with hormonal changes affecting how blood vessels function. “Oestrogen protects the arteries, and once levels drop, we often see a steep rise in blood pressure. ,” says Dr Mannan Gupta, Chairman & HOD of Obstetrics & Gynaecology, Elantis Healthcare. “This can lead to higher chances of heart disease or stroke, but the good news is that movement, particularly resistance training, can help reduce those risks,” he adds While many turn to walking or cardio for fitness, resistance training targets muscles. It’s especially […]
Jul 09

Cardiologists share 10 daily habits that hurt your heart: Too much salt to lack of sleep

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When we think of heart disease, we often imagine it as a jolt — a heart attack, a stroke, or a medical emergency that arrives without warning. But according to cardiologists, the real danger to your heart could be hiding in the patterns of your everyday life. From late-night snacking to endless screen time, skipped meals to excess salt, it’s our daily routines that may be damaging our cardiovascular health, regardless of age, gender, or body size. “It is commonly believed that heart disease occurs only in older or obviously unfit individuals. Actually, cardiovascular disease can accumulate over years, maybe in young, thin, or ‘healthy-looking’ people. Heritability, stress, and lifestyle are factors, and prevention is the way to go,” Dr Vikrant Khese, Cardiologist, Apollo Clinic, Kharadi, tells Health Shots. In recent years, the incidence of heart-related conditions in individuals below 50 years of age, has seen a rise. This busts the myth that heart disease is only for older people or men, says Dr Nitin Bote, Interventional Cardiologist, K.J. Somaiya Hospital and Research Centre. “We are actually seeing an increasing number of young patients, including women, presenting with early symptoms of heart disease, caused by stress, lifestyle, and hormonal changes. […]
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 07

Strength Training Isn’t Just for Bodybuilders — Here’s How It Helps You Lose Weight

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Trying to lose weight can feel like an uphill climb, especially when progress slows despite all the cardio and clean eating. But what if the secret to real results isn’t more time on the treadmill but more time lifting weights? Strength training is often overlooked by those focused on weight loss, but it’s one of the most efficient ways to change your body composition, boost your metabolism and burn fat more effectively. You don’t need to be a bodybuilder or spend hours at the gym to see benefits. Strength training helps you build lean muscle, which means your body keeps burning calories even when you’re not working out. It’s also easier on the joints than high-impact cardio, making it a sustainable option for most fitness levels. Whether you’re new to resistance training or just unsure where to start, incorporating even two sessions a week could be the game-changer your fitness routine has been missing.   Cardio versus strength training There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — […]
Jul 06

10 full-body workouts you can do using just a park bench

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Transform your park visits into effective workouts using just a bench and your body weight. This guide presents ten full-body exercises, from incline push-ups to walking push-ups, designed to sculpt muscles and boost cardio. A sample 30-minute circuit is provided, emphasizing the accessibility and effectiveness of park bench workouts for all fitness levels. When you think of working out in the park, you probably picture a nice jog, some light stretching, or maybe a few half-hearted jumping jacks while pretending to enjoy the outdoors. But what if we told you that the humble park bench—the one usually reserved for gossiping aunties or snack breaks—could be your new gym? Yep, that solid slab of wood or stone can help you hit every major muscle group without needing dumbbells, resistance bands, or a pricey gym membership. All it takes is your body weight, a bit of determination, and a park bench that doesn’t wobble. So grab your water bottle, head to your favorite green space, and try these 10 full-body moves. You’ll be sweating, sculpting, and maybe even attracting curious onlookers by the end of your session.   Incline push-ups (chest, shoulders, triceps, core) Let’s start with the classics. Incline push-ups are […]
Jul 05

Vegetables you should avoid consuming during the monsoon season

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Fruits and vegetables are highly prone to mould and fungus during monsoon, hence it is important to buy fresh produce and wash them thoroughly, no matter how well packaged they are. With monsoon upon us, the risk of contaminated fruits and vegetables has increased tenfold. According to Garima Dev Verman, certified nutritionist and medical content analyst with The Healthy Indian Project (THIP), certain foods are best avoided during the monsoon season due to the increased risk of contamination and foodborne illnesses. “The elevated humidity levels and moisture during this time create favourable conditions for the growth of bacteria, fungi, and other pathogens,” she explained. Verman said that leafy greens like spinach, cabbage, and lettuce are prone to contamination during the monsoon due to increased moisture levels. They can harbour bacteria and parasites, leading to digestive issues. From brinjals, to tomatoes, mushrooms to cauliflowers and cabbages — avoid foodborne diseases and risk of upsetting your stomach by staying away from these veggies this monsoon. Wash green leafy vegetables with salt water before cooking as it clears out germs and bacteria. Avoid consuming raw and deep-fried food from the outside as you may not be aware of the hygiene and cooking precautions […]
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 03

This is how your body changes when you start walking 10,000 steps daily

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Walking 10,000 steps daily is seen as a fitness goal by many. But experts say it began as marketing, not medical advice, and while helpful, it’s not the only way to stay healthy. For many fitness tracker users, hitting 10,000 steps a day has become a daily goal and a feeling of achievement. It’s often seen as the gold standard for staying active. But does walking 10,000 steps a day really benefit you? Researchers have found that walking more each day does come with various health benefits. But experts agree that it’s not just about the number.   Walking more can cut risk of chronic disease Walking is one of the simplest ways to move more and reduce time spent sitting. “Aiming for 10,000 steps a day can help reduce sedentary habits like binge-watching TV or scrolling on your phone for hours,” says Kaleigh Ray, a certified exercise physiologist. Being sedentary is linked to several health problems, including heart disease, high blood pressure, diabetes, some cancers, osteoporosis, and mental health conditions like anxiety and depression. According to Sturm, “Research shows that increasing your daily step count is linked to lower risk of death, better heart health, and improved metabolic function.” […]
Jul 02

​Can you build muscle after 40? Let’s separate the myths from the facts​

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Muscle building facts to know Turning 40 comes with its fair share of life upgrades: a clearer sense of self, a stronger voice in meetings, better filters for nonsense, and yes… a metabolism that suddenly acts like it’s on vacation. One of the biggest questions that hits many at this stage of life is: Can I still build muscle after 40? Short answer: Yes. Long answer: Yes, but—and that “but” is wrapped in a bunch of myths and half-truths we need to sort through.   Myth #1: It’s too late to start strength training after 40 Fact: It’s never too late. Literally. Muscle building, or hypertrophy, is possible well into your 60s, 70s, and even 80s. Studies have shown that older adults respond positively to resistance training, often gaining strength, muscle mass, and even improving bone density. One study in Journal of Strength and Conditioning Research found that previously sedentary seniors made significant strength gains within 12 weeks of training. The body doesn’t just throw in the towel because you had your 40th birthday. It just wants you to train smarter, recover better, and stop comparing yourself to your 25-year-old gym selfies.   Myth #2: You can’t compete with younger […]
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, […]
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