Health News

Waking up tired despite enough sleep, frequent night awakenings, sweating, or feeling “wired but exhausted” are not always caused by stress alone. Experts explain that these signs often point to a dysregulated nervous system, where cortisol levels and circadian rhythm are out of balance. When the body remains stuck in fight-or-flight mode even during sleep, true rest and recovery do not occur. 8 Sleep Behaviours You Should Not Ignore – Waking up sweaty: Indicates elevated cortisol and adrenaline levels during the night.– Teeth grinding or jaw clenching: A physical release of tension linked to anxiety, gut stress, and poor recovery.– Frequent nightmares: Suggests brain overstimulation disrupting REM sleep.– Sleeping with curled or “T-rex” arms: Shows the nervous system is still holding stress while resting.– Talking in sleep: The mind continues emotional processing instead of entering deep sleep.– Sleepwalking: A heightened stress response keeps the body active when it should be resting.– Multiple night awakenings: Often related to cortisol spikes or digestive imbalances.– Difficulty falling asleep: A sign that the cortisol rhythm may be reversed. Psychiatrists explain that restless or fragmented sleep reflects an overactive sympathetic nervous system, while deep, uninterrupted sleep signals healthy parasympathetic (rest-and-digest) activation. How to Regulate Your Nervous System for Better Sleep Experts recommend simple, consistent practices to calm the nervous system: – Slow diaphragmatic breathing to activate the vagus nerve– Reduced screen exposure before bedtime– Consistent sleep and wake timings– Cold exposure, such as splashing cold water on the face– Grounding techniques, including barefoot walking or sensory awareness– Vagal nerve stimulation through humming, singing, or gargling A well-regulated nervous system relies heavily on stable sleep cycles, balanced blood sugar, regular meals, physical activity, and 7-9 hours of quality sleep. DISCLAIMER: This content is for educational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare professional before starting any new health routine.

Many people start exercising with enthusiasm but struggle to stay consistent. This is not a lack of willpower-it is often the result of psychological, biological, and lifestyle factors working against routine formation. 1. Busy Schedules and Time Pressure Modern lifestyles make it difficult to follow rigid workout timings. The belief that exercise must happen in the morning often adds unnecessary pressure. Exercise is beneficial at any time of day, and flexibility improves adherence. 2. Fear of Movement After Injury (Kinesiophobia) After pain, injury, or surgery, many people fear that movement will worsen their condition. While short-term rest is necessary, prolonged inactivity can increase pain sensitivity and reduce confidence. Gradual, guided movement helps rebuild trust in the body. 3. Declining Motivation Motivation is not constant. Missing a few sessions can create guilt and a negative feedback loop. Results also take time, which can feel discouraging. Small, manageable routines are more effective than intense plans that are hard to sustain. 4. Mental Health Challenges Low mood or depression can significantly reduce energy, interest, and motivation. This makes regular exercise feel overwhelming. Addressing mental health is often a prerequisite for physical consistency, not a separate issue. 5. Lack of Personalised Guidance Generic workout plans may not suit individual fitness levels, age, or health conditions. This increases the risk of injury and disappointment. Exercise works best when treated like medicine-with the right type, intensity, and duration for the individual. 6. Gym Anxiety Fear of judgment, unfamiliar equipment, or restarting after a break can create anxiety. This often leads to avoidance. Starting slowly, choosing quieter environments, and building confidence gradually can reduce this barrier. The Takeaway Workout inconsistency is rarely about laziness. It is usually driven by time constraints, fear, mental health, lack of guidance, or unrealistic expectations. Sustainable fitness comes from flexibility, self-compassion, gradual progress, and support, not extreme routines. DISCLAIMER: This content is for educational purposes only and does not replace professional medical or psychological advice. Consult qualified health professionals for personalised guidance.

Many pregnant women are told that saffron milk will make their baby fair. This is a myth. Skin colour is purely genetic and cannot be changed by saffron or any food. Still, saffron is often recommended during pregnancy because it offers several health benefits when taken moderately and with medical guidance. Why saffron is advised during pregnancy Saffron is rich in antioxidants and may support overall maternal health. Experts note the following benefits: – Improves digestion: Pregnancy can slow digestion, causing constipation. Saffron-infused milk or porridge may help ease this discomfort. – Supports emotional well-being: Saffron has natural mood-enhancing properties that may reduce anxiety, irritability, and emotional fluctuations common during pregnancy. – Helps manage mild blood pressure variations: When used in small amounts, saffron may help stabilize blood pressure. – Reduces nausea: Moderate saffron intake may ease morning sickness, especially in early pregnancy. – Eases cramps and body aches: As the uterus expands, muscles stretch and may cause cramps. Saffron may provide mild relief. – Supports healthy iron levels: It may help maintain hemoglobin when included alongside iron-rich foods and supplements. – Promotes better sleep: Saffron has mild calming effects that can support restful sleep during pregnancy. – Improves skin health: It may help reduce pregnancy-related breakouts and uneven skin tone, though it does not make the baby fair. How much saffron is safe? Experts recommend 2-3 strands in milk once a day, but only after consulting your gynecologist. Excessive intake may cause unwanted effects such as: – nausea – anxiety – nosebleeds Always follow your doctor’s guidance before adding saffron to your pregnancy routine. DISCLAIMER: This summary is based on publicly available expert insights. It is not a substitute for medical advice. Always consult your healthcare professional before making dietary changes during pregnancy.

Symptoms of Low Blood Sugar (Hypoglycemia) Low blood sugar, medically known as hypoglycemia, occurs when the body does not have enough glucose to meet its energy needs. While it is more common in people with Type 1 or Type 2 diabetes, it can occur in anyone under certain conditions. How Low Is Too Low? – 70–55 mg/dL: Mild to moderate symptoms– Below 55 mg/dL: Severe symptoms– Below 40 mg/dL: Critical and life-threatening Common Symptoms of Low Blood Sugar Symptoms can differ from person to person and usually depend on how fast and how far blood sugar drops. They generally appear in two main ways: Body (Autonomic) Symptoms These are early warning signs:– Shaking or trembling– Sweating– Fast or pounding heartbeat– Intense hunger– Nervousness or anxiety Brain (Neuroglycopenic) Symptoms These occur when the brain does not receive enough glucose:– Difficulty concentrating– Headache– Blurred vision– Dizziness or lightheadedness– Confusion or disorientation– Slurred speech– Irritability or restlessness– Seizures– Fainting or loss of consciousness What Is Hypoglycemia Unawareness? Hypoglycemia unawareness happens when a person does not experience the usual early warning signs like sweating or shaking. As a result, blood sugar can drop dangerously low without any clear symptoms. Why It Happens – Frequent low blood sugar episodes– Very tight blood sugar control over long periods– Nerve damage (neuropathy) due to diabetes Why It’s Serious Without warning signs, a person may not treat low blood sugar in time, increasing the risk of seizures, fainting, or medical emergencies. When to Seek Medical Help Seek immediate medical attention if:– Blood sugar stays below 70 mg/dL despite treatment– There is severe confusion, slurred speech, or inability to move– The person faints or becomes unresponsive– A seizure occurs– Sugar or glucagon does not improve the condition How Low Blood Sugar Is Diagnosed Doctors diagnose hypoglycemia by reviewing:– Symptoms– Blood sugar readings– Medical history Common tests include:– Finger-prick glucose test– Continuous Glucose Monitoring (CGM)– Fasting blood sugar or mixed-meal tests, if episodes are frequent Key Takeaway Low blood sugar can range from mild discomfort to a medical emergency. Recognising early symptoms and responding quickly can prevent serious complications. Persistent or unexplained episodes should always be evaluated by a healthcare professional. DisclaimerThis content is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for concerns related to blood sugar or health conditions.   

Coffee and tea are among the most commonly consumed caffeinated beverages. While both provide an energy boost, their effects on the body differ significantly, especially when consumed in higher amounts every day. Coffee vs Tea: How the Body Responds Coffee contains higher caffeine levels, which can deliver a quicker surge of alertness. However, drinking five cups daily may lead to caffeine tolerance, meaning you need more to feel the same effect. Over time, excessive coffee intake can increase stress hormones, cause restlessness, and disrupt sleep quality, leaving some people feeling tired despite adequate rest. Tea, on the other hand, contains less caffeine and also provides L-theanine, an amino acid known to promote calmness and focus. Because of this combination, multiple cups of tea often result in steadier energy levels with a lower risk of anxiety, palpitations, or sleep disturbances. Effects on Nutrient Absorption and Hydration High intake of both beverages can interfere with nutrient absorption. Coffee may reduce the absorption of calcium and iron, particularly when consumed close to meals. Tea, especially black tea, contains tannins that can bind to iron from plant-based foods, making it harder for the body to absorb. Both coffee and tea have mild diuretic effects, but they do not cause dehydration if overall fluid intake is adequate. How Much Caffeine Is Safe? Most healthy adults can safely consume 300-400 mg of caffeine per day. This is roughly equal to 3-4 cups of coffee or 6-8 cups of tea. Regularly exceeding this limit may lead to raised blood pressure, faster heart rate, jitteriness, anxiety, and digestive discomfort. Key Takeaway Moderation is essential. Spacing caffeinated drinks throughout the day, avoiding caffeine late in the evening, and paying attention to how your body reacts can help maintain balanced energy levels. If you notice sleep issues, racing thoughts, or stomach problems, it may be time to cut back or choose decaffeinated or herbal options. Disclaimer This content is intended for general informational purposes only and does not replace professional medical advice. Individual tolerance to caffeine varies. Always consult a qualified healthcare professional if you have underlying health conditions or concerns related to caffeine consumption.

Many people believe face fat can be reduced through quick tricks or home remedies. In reality, there is no scientific proof that fat can be reduced from just one part of the body. Face fat usually decreases only when overall body fat reduces, and this requires consistent lifestyle changes rather than shortcuts. Why Face Fat Occurs Face fat can develop due to multiple factors, not just weight gain. These include genetics, water retention from high salt intake, poor diet, lack of physical activity, alcohol consumption, inadequate sleep, and age-related changes in fat distribution. If you have excess body fat, it often becomes noticeable in the face as well. The Truth About Spot Reduction It is important to understand that spot fat reduction is a myth. Performing facial exercises or following quick fixes will not burn fat from the face alone. However, healthy and sustained weight loss across the body will eventually reflect in facial appearance, including reduced puffiness and a more defined look. Effective Ways to Reduce Face Fat Focus on Overall Fat Loss Reducing overall body fat plays the biggest role in slimming the face. This can be achieved by maintaining a moderate calorie deficit, improving food quality rather than skipping meals, and avoiding extreme dieting. A balanced diet rich in vegetables, fruits, whole grains, fiber, and protein helps regulate appetite and metabolism. Regular cardio activity combined with strength training supports long-term fat loss and improves circulation. Stay Hydrated and Control Salt Intake Dehydration and excess sodium can cause facial bloating and puffiness. Drinking adequate water throughout the day helps flush excess fluids, while reducing heavily salted and ultra-processed foods helps minimise water retention. Hydration reduces swelling but should not be mistaken for direct fat loss. Prioritise Sleep and Manage Stress Lack of sleep and chronic stress disrupt hormones that regulate hunger and fat storage. Poor sleep quality can lead to increased cravings, weight gain, and facial puffiness. Aim for consistent, quality sleep and adopt stress-reduction practices such as breathing exercises, yoga, or relaxation routines. Be Realistic About Facial Exercises Facial exercises may help strengthen facial muscles or improve awareness of posture, but they do not significantly reduce facial fat. Overdoing them may even lead to muscle fatigue or premature skin lines. They should be seen only as a minor supportive practice, not a solution. Avoid Extreme or Unsustainable Methods Any method promising instant face fat reduction should be viewed with caution. Crash diets, unverified supplements, or aggressive interventions may cause muscle loss, loose skin, hormonal imbalance, or premature ageing. Sustainable weight management is gradual and consistent. Key Takeaway A slimmer face is a byproduct of overall health, not shortcuts. Focus on balanced nutrition, regular physical activity, proper sleep, hydration, and stress management. With patience and consistency, facial fat and puffiness will reduce naturally over time. Disclaimer This content is intended for general educational purposes only and should not be considered medical or nutritional advice. Individual health needs vary. Always consult a qualified healthcare professional, dietitian, or fitness expert before making significant changes to your diet, exercise routine, or weight-loss approach.

Sleep quality plays a crucial role in overall well-being, including heart health. A common question many people have is whether sleeping on a particular side-especially the right side-can affect the heart. The short answer is that, for most people, it does not. However, comfort and existing health conditions can influence how you feel in different sleeping positions. Sleeping on the Right Side When you sleep on your right side, the heart sits slightly higher in the chest. For some individuals, this position can feel more comfortable and less restrictive, making breathing easier and promoting relaxation. Due to this, people with mild heart discomfort or shortness of breath may sometimes feel calmer when lying on their right side. Are There Any Risks? For healthy individuals, sleeping on either the right or left side is generally safe. There is no strong scientific evidence suggesting that right-side sleeping harms the heart. In fact, some people with heart conditions, including heart failure, may find right-sided sleeping more comfortable. Sleeping on the left side may make some people more aware of their heartbeat, as the heart lies closer to the chest wall. While this is not dangerous, it can increase anxiety or disturb sleep in sensitive individuals. Which Side Is Best for Heart Health? There is no universally best side for everyone. The healthiest sleeping position is the one that allows you to: – Fall asleep easily – Stay asleep without discomfort – Wake up refreshed and without breathlessness or chest heaviness Deep, uninterrupted sleep is far more important for heart health than the side you choose. If You Have Heart Problems or Sleep Issues If you have heart concerns or experience disturbed sleep: – Try both right and left sides to see which feels more comfortable – Use extra pillows for support – Avoid forcing a position that feels unnatural Listen to your body – comfort is key. Key Takeaway Sleeping on the right side is not bad for your heart. Focus on achieving restful, high-quality sleep in a position that feels natural to you. Good sleep supports not only heart health but also mental and physical well-being. Disclaimer This content is for informational purposes only and does not replace professional medical advice. If you have heart conditions or ongoing sleep problems, consult a qualified healthcare professional for personalized guguidance.

Fenugreek is more than just a cooking ingredient-it is a natural food with multiple health-supporting properties. Known for its cooling effect on the body, fenugreek is often used to improve digestion, regulate hormones, and support weight goals. Many people wonder whether it should be soaked, sprouted, or taken raw, and whether it affects the liver or digestion. Here’s a clear breakdown of its key benefits. Testosterone and Hormonal Balance Fenugreek may help naturally support testosterone levels in men. Certain compounds in the seeds are believed to aid hormonal regulation and energy levels, offering gradual but noticeable benefits over time. For women, fenugreek can also be helpful: – It may improve insulin sensitivity, which supports better hormonal balance. – It may assist in managing PCOS symptoms. – It may help ease menopause symptoms, such as mood fluctuations. – Fenugreek is traditionally used to support breast milk production in new mothers. Blood Sugar Regulation Fenugreek can support healthy blood sugar levels. Studies suggest it may: – Help lower HbA1C levels – Improve insulin response– Increase GLP-1, a gut hormone involved in blood sugar regulation For many individuals, soaking fenugreek seeds overnight and consuming them the next morning is considered especially beneficial. Weight Loss and Appetite Control Fenugreek seeds are rich in soluble fiber, which forms a gel-like substance in the stomach. This helps: – Slow digestion– Create a long-lasting feeling of fullness– Naturally reduce calorie intake Because of this, fenugreek can support weight-loss efforts when paired with balanced eating and an active lifestyle. It does not provide instant results, but it can be a useful long-term aid. Is Fenugreek Harmful to the Liver? Fenugreek is generally considered safe for the liver and does not cause liver damage when consumed in normal dietary amounts. Disclaimer This content is for educational purposes only and should not be taken as medical advice. Individuals with medical conditions such as diabetes, hormonal disorders, or digestive issues should consult a healthcare professional before adding fenugreek or any new supplement to their routine.

Dosa is more than just a breakfast staple – it’s comfort food enjoyed across India in countless varieties. From moong dal dosa to ragi, oats, jowar, and the classic fermented rice version, its versatility makes it a favourite. But many people trying to lose weight often wonder: Does dosa fit into a weight-loss plan? To understand this, let’s look briefly at the nutrition of a plain dosa. Nutritional Value of Plain Dosa (per 100g) – A medium plain dosa gives around 209 calories, 37 g of carbohydrates, 5.7 g protein, and 3.9 g fat. – These values change based on portion size and the amount of oil or ghee used. Is Dosa Good for Weight Loss? Traditional dosa is carb-heavy, and when paired with potato masala or cooked with too much oil, it can quickly become high in calories. However, with a few smart changes, dosa can definitely fit into a weight-loss routine. The key is controlling portions, choosing healthier variations, and pairing it with lighter sides. How to Make Dosa Weight-Loss Friendly 1. Reduce Portion SizeMake smaller dosas by using less batter. This naturally lowers calories without affecting taste. 2. Try High-Protein Batter OptionsLentil-based dosas like pesarattu and adai are richer in protein and fiber, which help you stay full longer. 3. Use Minimal OilAvoid excess oil or ghee. A light brush of oil is enough to achieve crispness. 4. Pair It SmarterChoose lighter accompaniments like tomato chutney, mint-coriander chutney, or vegetable-rich sambar. Avoid heavier sides like coconut chutney or potato curry when trying to lose weight. High-Protein Dosa Variants PesarattuMade from moong dal, high in protein and fiber, and doesn’t need fermentation. AdaiMade from mixed lentils, more filling than regular dosa, and helps control hunger. Alternative-Grain Dosas for Weight Management Ragi DosaHigh in fiber and low glycemic index, helping you stay full longer. Oats DosaRich in soluble fiber and supports better appetite control. Jowar DosaLow in calories and packed with fiber, making it light and weight-loss friendly. Besan ChillaNot a traditional dosa, but high in protein and lower in carbs, making it a smart alternativive. Colourful Vegetable Dosas Vegetable-added dosas increase nutrients without many calories: – Spinach dosa – Beetroot dosa – Carrot dosa – Tomato dosa – Pumpkin dosa – Mixed vegetable dosa (uttapam style) These are tasty, colourful, and great for kids too. What About Traditional Dosas? Traditional varieties like masala dosa, benne dosa, rava dosa, and onion dosa are delicious but not the best for weight loss because they: – Use more oil – Contain more rice – Often include heavy fillings You can enjoy them occasionally, but choose healthier options for regular meals. Light Side Options to Pair With Dosa Instead of a table, here’s a simple guide: – Sambar is excellent because it’s rich in protein and fiber. – Mint-coriander chutney is low in calories. – Tomato chutney (no oil) adds tanginess with fewer calories. – Podi mixed with curd gives flavour and protein without excess fat. – Plain curd helps keep the meal light and satisfying. Final Takeaway Dosa can absolutely be part of a weight-loss diet when: – Portions are smaller – Oil is minimal – Batter choices are smart – Accompaniments are light With the right tweaks, dosa becomes a nutritious, filling, and weight-loss-friendly meal option. DisclaimerThis article is for informational purposes only and should not replace professional medical or dietary advice. Individual nutritional needs vary. Please consult a qualified healthcare or nutrition professional before making changes to your diet.

Maintaining a healthy diet sounds simple, yet many people struggle with it daily. In a culture where food is deeply tied to celebration, comfort, and routine, choosing healthier options is not always easy. Understanding why this happens can help you build habits that truly last. Below are the social and psychological factors that influence what we eat – and simple steps to make healthy eating part of everyday life. Why Healthy Eating Feels So Challenging Social Factors That Affect Our Food Choices 1. Busy SchedulesFast-paced lifestyles often push people toward quick takeout or packaged foods. These options may save time but are usually high in calories and low in nutrition. 2. Lack of RoutineIrregular eating patterns cause impulsive snacking – especially fried, sweet, or processed foods often enjoyed with tea or during breaks. 3. Social PressureIn many households, refusing rich festive foods can feel rude. Cultural expectations often make it difficult to choose a healthier option without feeling left out. 4. Fad DietsTrendy diets promise fast results but rarely sustain long-term health. They may lead to nutrient imbalance and repeated weight fluctuations. Psychological Factors That Shape Eating Behaviour 1. Emotional or Stress EatingFood becomes a reward or comfort during stress, loneliness, or celebration. This often leads to overeating without hunger. 2. Depression or Low MoodEmotional health influences appetite. Some people eat excessively, while others skip meals – both affecting overall nutrition. 3. Childhood ConditioningMany grow up believing love is shown through rich, heavy meals. This makes healthier options like salads or steamed foods feel “less satisfying.” 4. Undervaluing Healthy FoodsIn traditional meals, raw vegetables or salads are often seen as side items, not essential components of nutrition. 5. Eating DisordersExtreme dieting, obsession with food, or unusual eating behaviour may indicate deeper mental health concerns that require professional support. Practical Ways to Make Healthy Eating a Habit 1. Relearn Food PatternsTry offering fresh fruits, roasted snacks, or vegetable-based starters instead of deep-fried items during gatherings or celebrations. 2. Start Early With ChildrenAvoid rewarding kids with sweets or junk food. Use appreciation, activities, or small privileges as encouragement instead. 3. Create a RoutinePlan meals in advance. Simple weekly meal prep prevevents last-minute unhealthy choices. 4. Get Support From Family & FriendsSharing your goals helps you stay accountable and may encourage others to join the journey with you. 5. Practice Mindful EatingEat without distractions. Pay attention to texture, flavour, and fullness, which naturally reduces overeating. Building a Sustainable Healthy Lifestyle Healthy eating becomes easier when it fits your lifestyle and cultural habits rather than fighting against them. By reshaping your mindset, planning ahead, and seeking support, you can build habits that benefit your long-term health – without giving up the foods you love completely. Disclaimer:This article is intended for general awareness and lifestyle guidance only. It is not a substitute for personalized medical advice, diagnosis, or treatment. Dietary needs vary for each individual, especially for those with existing health conditions. Always consult a qualified healthcare professional before making significant changes to your eating habits or nutrition plan.