Latest news with #HealthShots
Hindustan Times
16 hours ago
- Health
- Hindustan Times
Walking daily may protect your brain from Alzheimer's, reveals 10-year study
If you've been looking for a reason to lace up your shoes and hit the pavement, a recent long-term study may be the motivation you need. Walking daily has been linked to a reduced risk of cognitive decline, especially for those with a genetic predisposition to Alzheimer's disease. The effects of walking extend beyond mere physical exercise; they also have a positive impact on brain health(Unsplash) The findings are based on a comprehensive study published in the journal JAMA and presented at the Alzheimer's Association International Conference, which tracked nearly 3,000 participants aged 70 to 79 over the years. Researchers noted their daily walking habits and found that maintaining or increasing these habits led to improved processing speed and executive function, key aspects of cognitive health. Dr Cindy Barha, the study's lead author and an assistant professor at the University of Calgary, emphasised the importance of combating sedentary behaviour. She suggests incorporating short walking sessions throughout the day to break up long periods of sitting. What is Alzheimer's disease? Alzheimer's disease is a complex disorder that represents a severe form of dementia. It is characterised by the accumulation of harmful plaques in the brain, which disrupt communication between nerve cells and eventually lead to their death. As nerve cells deteriorate, individuals may encounter: Memory loss: Difficulty recalling recent events or personal experiences. Difficulty recalling recent events or personal experiences. Confusion: Disorientation, especially in familiar environments. Disorientation, especially in familiar environments. Personality changes: Noticeable shifts in behaviour or mood. Unfortunately, there is currently no cure for Alzheimer's, making prevention strategies increasingly important. What is the role of genetics in Alzheimer's disease? Genetic factors play a significant role in one's likelihood of developing Alzheimer's. "Notably, a gene variant known as APOE4 can make it more challenging for the brain to remove the plaques associated with the disease. Approximately 15% to 25% of the population carries this variant, which can only be identified through genetic testing," neurologist Dr Neha Kapoor tells Health Shots. How does Alzheimer's affect the mind and body? While the study didn't prescribe a specific walking routine, Dr Barha proposed that breaking up periods of inactivity with multiple short walks throughout the day can greatly benefit cognitive health. Walking recommendations Frequency: Aim for multiple short walking sessions throughout the day. Aim for multiple short walking sessions throughout the day. Consistency: Maintain a steady walking habit from year to year. Maintain a steady walking habit from year to year. Goal: A previous study published in JAMA Neurology suggested that walking approximately 3,800 steps per day can reduce the risk of dementia by 25%. Also read: Walking 7,000 steps is good enough, says new study What happens to the brain during Alzheimer's? The effects of walking extend beyond mere physical exercise. They also have a positive impact on brain health. Here are a couple of theories explaining how regular physical activity may promote cognitive function: Increased BDNF production: Exercise boosts the production of brain-derived neurotrophic factor (BDNF), a protein crucial for neuronal growth and connectivity. Dr Barha explains that muscular activity seems to release proteins that travel to the brain, enhancing BDNF levels. Exercise boosts the production of brain-derived neurotrophic factor (BDNF), a protein crucial for neuronal growth and connectivity. Dr Barha explains that muscular activity seems to release proteins that travel to the brain, enhancing BDNF levels. Reduction in neuroinflammation: 'Physical activity may also mitigate neuroinflammation, a common issue in Alzheimer's patients. The brain dispatches immune cells called microglia to clear away plaque, but chronic inflammation can lead them to attack healthy cells as well. Regular exercise can improve the functioning of these microglia,' shares Dr Kapoor. Every step truly counts. Dr Christiane Wrann, another expert associated with the study, highlighted that it's never too late to begin an exercise routine. Whether you're a seasoned walker or a newcomer, the key takeaway is to find an activity you enjoy and stick to it. Tips for getting started:
Hindustan Times
2 days ago
- Health
- Hindustan Times
World Hepatitis Day 2025: Kids may be at hepatitis A risk in monsoon! Paediatrician shares prevention tips
The monsoon season brings unmistakable joy to children – the soothing sound of raindrops, the delight of splashing through puddles, and the thrill of enjoying delicious seasonal treats. However, the rainy season also comes with its fair share of challenges, especially the increased risk of infections that can spread through food and water. One significant concern is Hepatitis A. 4 habits that may expose your child to Hepatitis A(Adobe Stock) What is hepatitis A? Hepatitis A is a viral infection that primarily affects the liver. It is highly contagious and spreads mainly through the ingestion of contaminated food or water. "The unhygienic conditions that can arise during the monsoon season, coupled with the increase in waterborne illnesses, make Hepatitis A a pressing health issue in India. Parents must be aware of the risks associated with this virus and the preventive measures they can take to protect themselves and their children," paediatrician Dr S.G. Kasi tells Health Shots. Why does Hepatitis A risk increase in monsoon? The monsoon often tempts children with seasonal street food, such as golgappas, chaats, and cut fruits, from vendors. In case these may be prepared with unfiltered water and not handled with proper hygiene, it can be risky. Street food is notorious for high contamination risks due to poor sanitation, inadequate storage, and environmental exposure. 'Encourage your children to avoid street food and enjoy freshly prepared, hygienic home-cooked meals instead,' suggests Dr Kasi. Many people believe that clear water is always safe. However, heavy rains can cause leaks in municipal pipelines, mixing clean water with contaminated drainage water. The Hepatitis A virus can survive for extended periods in water, making seemingly clean, stored water a potential risk. The expert says, 'Ensure your child drinks only boiled or filtered water at home and school.' Kids love playing in the rain, which often results in mud-covered hands. "Germs, including the Hepatitis A virus, can linger on hands for hours and on surfaces for days", says Dr Kasi. Public restrooms and schools are high-contact areas that can facilitate the rapid spread of infections. 'Instill the habit of thorough handwashing with soap before meals and after using the toilet,' adds Dr Kasi. Sharing snacks and drinks among friends is common, but it can be particularly hazardous during the rainy season, when infections can spread easily. The Hepatitis A virus can be transmitted through close contact and shared items, putting kids at risk, even if they seem healthy. 'Encourage your child to use their own utensils and water bottle to minimise contact with others' germs,' Dr Kalsi says. Which vaccine is used to prevent hepatitis A? "Vaccination is one of the most reliable methods to protect your child from Hepatitis A. The Indian Academy of Paediatrics (IAP) recommends vaccinating children aged 1 to 2 years to significantly reduce the risk of infection. If your child hasn't received the vaccination yet, consult your healthcare provider about scheduling it," Dr Kasi tells Health Shots. How to prevent hepatitis A?
Hindustan Times
2 days ago
- Health
- Hindustan Times
Emotional strength as important as physical strength for men: Yoga expert Saurabh Bothra shares 7 healthy habits
Men often grow up being reminded to 'toughen up' whenever emotions surface. But expressing emotions needs to be normalized, and emotional strength must be as prioritized as physical strength, says yoga expert Saurabh Bothra. With rising burnout and the constant pressure of comparison, even men are turning to mind-body practices like yoga, breathwork, and therapy, not for trends, but for tangible results like better focus, clarity and sleep. The expert suggests healthy habits to build emotional strength in men, to avoid stress, anxiety and depression. A man with emotional strength may have better focus, clarity and healthier relationships.(Freepik) Why emotional strength can't be optional anymore Are you someone who locks yourself up in the 'never cry, handle problems alone, always appear in control' box associated with men? Silence can kill, says Bothra, pointing out statistics that in India, the male suicide rate stands at 14.2 per 100,000. "Unchecked distress bleeds into relationships and the workplace. Irritability, withdrawal, and reckless coping behaviours strain marriages, derail careers, and model unhealthy habits for the next generation. Emotional fitness flips that script," Bothra tells Health Shots. Habits to build emotional strength The goal of building these emotional strength habits is to develop the ability to notice, name, and regulate feelings without getting hijacked by them. The following practices cover body, mind, and community, and none require dramatic lifestyle overhauls, says Bothra. 1. Breath‑led movement Spend ten minutes each morning in slow, deliberate motion. A gentle Surya Namaskar or sun salutation sequence blends stretching with diaphragmatic breathing, down‑regulates the nervous system, and lubricates joints before the day's demands hit. No fancy gear, studio, or chanting required. 2. Name the emotion to tame it Keep a pocket notebook or phone note where you jot a one‑word check‑in three times daily — angry, restless, content, overwhelmed. Labeling converts vague discomfort into a manageable data point. Over weeks, patterns emerge, showing who or what reliably pushes buttons. That awareness is half the battle won. 3. Keep taking micro-breaks Treat the brain like a muscle that needs rest between sets. Schedule two five‑minute breaks in the workday to step outside, stretch, or practise box breathing (inhale‑hold‑exhale‑hold, four counts each). Short, regular resets beat one long vacation that never arrives. 4. Brotherhood, not bravado Statistics say 40 percent of Indian men still never discuss mental health. Break the stalemate by inviting a friend for coffee and opening with a simple 'I've been feeling weird lately, you ever get that?' Vulnerability given is often vulnerability returned. If circles of trust are scarce, structured men's groups — both in‑person and online — provide guided sharing without judgment. 5. Take professional help Therapy is not a last resort. It is coaching for the mind. A few sessions can teach evidence‑based techniques like cognitive reframing or acceptance and commitment strategies. Pairing this with movement‑oriented disciplines such as yoga, martial arts, or even mindful running produces a feedback loop: body calms mind, and an organised mind directs the body with purpose. 6. Learn to laugh and smile more Seek moments that genuinely make you laugh - be it a funny video, playful banter, or nostalgic memories. Smiling and laughing release endorphins, lower stress and remind you that joy too, is a skill worth practising. 7. Make habits stick Emotional fitness is about being more in control. It's the difference between reacting on impulse and responding with intention. That kind of resilience doesn't come from suppressing emotion or pushing through blindly. It comes from knowing what's happening inside you and learning how to work with it. Practices like conscious breathwork and simple asanas help build that internal awareness. You begin to notice what sets you off, what grounds you, and how to return to balance without needing to escape. Over time, this becomes less of a routine and more of a mindset. For any man who wants to show up fully for his work, his people, and himself, that mindset changes everything.
Hindustan Times
3 days ago
- Health
- Hindustan Times
Yoga expert Saurabh Bothra shares 7 habits for men to build emotional strength, says silence can kill
Men often grow up being reminded to 'toughen up' whenever emotions surface. But expressing emotions needs to be normalized, and emotional strength must be as prioritized as physical strength, says yoga expert Saurabh Bothra. With rising burnout and the constant pressure of comparison, even men are turning to mind-body practices like yoga, breathwork, and therapy, not for trends, but for tangible results like better focus, clarity and sleep. The expert suggests healthy habits to build emotional strength in men, to avoid stress, anxiety and depression. A man with emotional strength may have better focus, clarity and healthier relationships.(Freepik) Why emotional strength can't be optional anymore Are you someone who locks yourself up in the 'never cry, handle problems alone, always appear in control' box associated with men? Silence can kill, says Bothra, pointing out statistics that in India, the male suicide rate stands at 14.2 per 100,000. "Unchecked distress bleeds into relationships and the workplace. Irritability, withdrawal, and reckless coping behaviours strain marriages, derail careers, and model unhealthy habits for the next generation. Emotional fitness flips that script," Bothra tells Health Shots. Habits to build emotional strength The goal of building these emotional strength habits is to develop the ability to notice, name, and regulate feelings without getting hijacked by them. The following practices cover body, mind, and community, and none require dramatic lifestyle overhauls, says Bothra. 1. Breath‑led movement Spend ten minutes each morning in slow, deliberate motion. A gentle Surya Namaskar or sun salutation sequence blends stretching with diaphragmatic breathing, down‑regulates the nervous system, and lubricates joints before the day's demands hit. No fancy gear, studio, or chanting required. 2. Name the emotion to tame it Keep a pocket notebook or phone note where you jot a one‑word check‑in three times daily — angry, restless, content, overwhelmed. Labeling converts vague discomfort into a manageable data point. Over weeks, patterns emerge, showing who or what reliably pushes buttons. That awareness is half the battle won. 3. Keep taking micro-breaks Treat the brain like a muscle that needs rest between sets. Schedule two five‑minute breaks in the workday to step outside, stretch, or practise box breathing (inhale‑hold‑exhale‑hold, four counts each). Short, regular resets beat one long vacation that never arrives. 4. Brotherhood, not bravado Statistics say 40 percent of Indian men still never discuss mental health. Break the stalemate by inviting a friend for coffee and opening with a simple 'I've been feeling weird lately, you ever get that?' Vulnerability given is often vulnerability returned. If circles of trust are scarce, structured men's groups — both in‑person and online — provide guided sharing without judgment. 5. Take professional help Therapy is not a last resort. It is coaching for the mind. A few sessions can teach evidence‑based techniques like cognitive reframing or acceptance and commitment strategies. Pairing this with movement‑oriented disciplines such as yoga, martial arts, or even mindful running produces a feedback loop: body calms mind, and an organised mind directs the body with purpose. 6. Learn to laugh and smile more Seek moments that genuinely make you laugh - be it a funny video, playful banter, or nostalgic memories. Smiling and laughing release endorphins, lower stress and remind you that joy too, is a skill worth practising. 7. Make habits stick Emotional fitness is about being more in control. It's the difference between reacting on impulse and responding with intention. That kind of resilience doesn't come from suppressing emotion or pushing through blindly. It comes from knowing what's happening inside you and learning how to work with it. Practices like conscious breathwork and simple asanas help build that internal awareness. You begin to notice what sets you off, what grounds you, and how to return to balance without needing to escape. Over time, this becomes less of a routine and more of a mindset. For any man who wants to show up fully for his work, his people, and himself, that mindset changes everything.
Hindustan Times
4 days ago
- Health
- Hindustan Times
Doctors reveal 9 signs of low vitamin D that may cause fatigue during monsoon
The monsoon season may bring along the feeling of a decline in our energy levels. Days can feel long and draining, and even after a good night's sleep, a feeling of persistent exhaustion continues. Body aches, irritability, and a noticeable dip in mood can often accompany this fatigue. While we might attribute these symptoms to the weather, one significant and usually overlooked culprit could be low vitamin D levels. If you've been feeling exhausted, mentally foggy, or off-balance, do consider checking your vitamin D levels. (Adobe Stock) Vitamin D plays a vital role in various bodily functions, including bone health, muscle strength, immune response, and emotional well-being. Unlike most other vitamins, which we primarily obtain from food, vitamin D is produced by our bodies when our skin is exposed to sunlight, particularly UVB rays. During the rainy season, when outdoor activities decrease and the skies are often cloudy, our exposure to sunlight drops significantly, leading to a sharp decline in vitamin D levels for many people, as reported in The Journal of Nutrition. 9 signs of vitamin D deficiency Low vitamin D levels do not always manifest as clear-cut symptoms. Instead, they can present in vague ways, making it easy to overlook them. Dr Siri M Kamath, Consultant Internal Medicine, Gleneagles BGS Hospital, Kengeri, Bengaluru, tells Health Shots ten signs of low vitamin D that may be contribute to fatigue during the monsoon season: 1. Persistent fatigue Feeling tired throughout the day, despite getting adequate rest, is a common symptom of low vitamin D levels. This persistent fatigue can significantly impact your daily activities, making even simple tasks seem more challenging. 2. Unexplained muscle ache Do you find yourself experiencing muscle soreness that you can't quite explain? Low vitamin D may be the reason. A deficiency can lead to muscle weakness and vague aches, causing discomfort during regular activities. 3. General body heaviness An overall feeling of heaviness in the body—sometimes described as a lack of energy to move—can also stem from insufficient vitamin D levels. This feeling might be dismissed as seasonal lethargy, but it warrants attention. 4. Changes in mood If you've noticed increased irritability or feelings of sadness, low vitamin D levels could be a contributing factor. Several studies published in Springer Nature suggest a link between vitamin D deficiency and mood disturbances, including depression and anxiety. Extreme fluctuations in mood without apparent cause can indicate a deficiency. If you find yourself feeling unusually down or irritable, consider the possibility that you may have low vitamin D levels. 5. Difficulty concentrating Having trouble focusing or experiencing mental fog can be linked to low vitamin D levels. This can significantly impact productivity and overall mental clarity. 6. Weakened immune response Frequent colds or infections can indicate a weakened immune system, which may be linked to low vitamin D levels. This vitamin plays a vital role in immune function, and deficiency can increase susceptibility to illnesses. 7. Bone pain or weakness Vitamin D is vital for calcium absorption; a deficiency might lead to weakened bones and an increased risk of fractures. If you notice chronic bone pain, it could be time to assess your vitamin D levels. 8. Sleep disturbances Difficulty falling asleep or staying asleep may also be a sign of low vitamin D levels. Restorative sleep is vital for overall health, and this vitamin plays a vital role in regulating sleep patterns. 9. Increased sensitivity to pain Low vitamin D can heighten pain sensitivity. If you notice that you are more sensitive to pain during the rainy months, evaluate your vitamin D levels, as this could make a significant difference in your comfort. Who is at risk of low vitamin D? Certain groups of people are more prone to vitamin D deficiency. "Individuals who spend most of their time indoors, whether due to work constraints, age, or lifestyle choices, are particularly at risk. Individuals with darker skin also require more sunlight to produce adequate levels of vitamin D, thereby increasing their risk of deficiency," diabetologist Dr Siri M Kamath tells Health Shots. Moreover, as we age, our skin loses its ability to synthesise vitamin D efficiently, making older adults more susceptible to vitamin D deficiency, as per research published in Springer Nature. How to diagnose vitamin D deficiency? Are you experiencing several of the signs mentioned above? In that case, it is advisable to consult your healthcare provider about your vitamin D levels. The simplest method of diagnosis is a routine blood test. If your levels are found to be below normal, your doctor can recommend appropriate supplements. "The dosage of vitamin D can vary based on how low your levels are. In some cases, you may need weekly or monthly supplements to restore balance. It is essential to consult a doctor for medical supervision, as both deficiency and excess can have adverse health consequences. While dietary sources like fortified milk, eggs, and fatty fish can help improve your vitamin D levels, they usually aren't enough to correct a significant deficiency," says Dr Siri M Kamath. Best time for vitamin D exposure As the clouds clear and the rainy season comes to an end, it's a perfect opportunity to increase your sun exposure gradually. Aim for just 15 to 20 minutes of direct sunlight on your arms and face a few times a week, preferably before 11 a.m. This minor adjustment can be a significant step towards maintaining adequate vitamin D levels. However, for those with a diagnosed deficiency, sunlight alone may not suffice. Often, a simple correction can lead to a noticeable improvement in your energy levels and overall well-being. Not only can this enhance your day-to-day quality of life, but addressing low vitamin D can also protect your long-term bone health and immune function.
