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 […]
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 15

Ways older people can improve their balance

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These are six ways in which aged people can improve their balance. As we age, our balance and coordination naturally decline, increasing the risk of falls and injuries. Here are six effective ways older adults can enhance their balance and maintain independence and confidence in daily life. Practice Balance Exercises Daily: Simple exercises like standing on one foot, heel-to-toe walking, or Tai Chi can strengthen stabilizing muscles and improve overall body control. Check Vision and Hearing Regularly: Poor eyesight or hearing can affect spatial awareness. Regular check-ups and corrective lenses or hearing aids can help older adults stay steady on their feet. Wear Proper Footwear: Supportive, non slip shoes provide stability and prevent missteps. Avoid loose slippers or high heels that can increase fall risk. Create a Safe Home Environment: Remove tripping hazards, install grab bars in bathrooms, and ensure adequate lighting, small changes can make a big difference in preventing falls. Strengthen Core and Leg Muscles: Strong core and leg muscles are key for balance. Try squats, seated leg lifts, or gentle yoga poses like the tree pose to build stability and support posture. Maintain Vitamin D and Calcium Levels: Nutrients like vitamin D and calcium support bone strength […]
Nov 14

Try the upright row to get strong shoulders

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Upright row can help you get strong shoulders. However, when not done correctly, it can cause injuries. Here’s how to do the strength training exercise safely. Looking for an upper body workout routine? Try the upright row. This exercise works various muscle groups, including the shoulders, arms, and upper back. You can use equipment like dumbbell or kettlebell to do this strength training exercise. It can be a great addition to your fitness routine, especially if you want to make your shoulders stronger and improve posture. But you need to follow the right techniques to make sure you don’t get injured. Focus on controlled and coordinated movements while doing this exercise to enhance optimal muscle strengthening, and reducing the risk of injury.   What is the upright row? It is an effective exercise for building and strengthening the shoulder muscles. It is one of the most common exercises performed to strengthen shoulder muscles (deltoids), and upper back muscle (trapezius), according to research published in the Strength & Conditioning Journal in 2011. The entire shoulder’s muscles are engaged during this kind of exercise. “These muscles include the anterior and medial deltoids (shoulder muscles) and also upper trapezius and rhomboid (upper back), […]
Nov 13

Pink vs white guava: Which is better for diabetics?

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Eating the whole guava with skin (after washing thoroughly) maximizes fibre intake and prolongs post-meal satiety, reducing unhealthy snacking tendencies. Guava, often called a “diabetic-friendly fruit,” is rich in dietary fibre, vitamin C, antioxidants, and low in glycemic index — making it ideal for maintaining stable blood sugar levels. The seeds of the fruit, generally found in shades of either pink or white, also add fibre, which supports gut health. But in case you are wondering which one’s better for you, we have got you covered. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, said both pink and white guavas are healthy and important for overall nutrition. “The pink guava is rich in antioxidants like lycopene, which helps protect the heart and reduces the risk of cancer. It also has more vitamin A, which gives the fruit its bright colour. Its white cousin, on the other hand, contains more vitamin C and fibre, which help boost immunity and improve digestion,” mentioned Raj. Dr Rashi Agrawal, Consultant, Endocrinology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, told indianexpress.com that both pink and white guava have exceptional nutritional and metabolic benefits, even though they differ slightly in nutrient […]
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 […]
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