When it comes to women’s health, a recent survey by WHO reported a staggering 2.3 million new cases of breast cancer all around the world. Breast cancer is also a leading cause of cancer-related deaths among women in our country. These numbers are alarming and highlight the critical need for holistic approaches to support patients through their journey of treatment and recovery.

It is observed that as soon as breast cancer is diagnosed or treatment is started, the patient may go through severe stress. This directly impacts the patient’s quality of life. Therefore, stress management techniques are essential to reduce treatment-related distress.

Yoga helps cancer patients cope with the cancer diagnosis and treatment with some gentle yet powerful practices.

1. Yogendra Sukhasana

⦁ Sit with legs stretched out.

⦁ Now bend one leg and place the heel under the opposite thigh.

⦁ Then fold the other leg, placing the heel under the opposite thigh and keep the ankles crossed.

⦁ Place the hands on the respective thighs, palm downwards.

⦁ Keep the body straight, close your eyes and passively observe the breath.

⦁ Mind may wander to other thoughts but gently bring it back to breath.

⦁ Slowly open the eyes and gently stretch the legs.

Benefit: Practicing this asana helps reduce emotional turmoil that often accompanies breast cancer treatment.

2. Yogendra Chandrabhedana

⦁ Sit with the body above the waist straight and eyes closed.

⦁ Hold the right fingers to the nostrils – the little and ring finger resting on the left nostril and the thumb on the right one; the forefinger and middle-finger bent.

⦁ Releasing the left nostril, start inhaling from the left nostril.

⦁ Keep inhaling as per your comfort.

⦁ When a sense of fullness is felt, close both the nostrils momentarily.

⦁ Immediately, release the right nostril and exhale.

⦁ Start another round by closing the right nostril and inhaling from the left nostril.

Benefit: It reduces heat in the body and is particularly helpful after radiation therapy, which can leave the body feeling overheated.

3. Nishpandabhava

⦁ Sit and lean against a wall with legs stretched in front.

⦁ Keep a distance of 2-3 feet between your legs.

⦁ Place your hands gently on the upper thighs with palms facing upwards and close your eyes.

⦁ Start by observing the breath for a few minutes and then gently direct the attention to a sound, which is continuous but feeble.

⦁ Passively hear this sound, without any association with the object.

⦁ Sit in this posture for 15 minutes.

⦁ If the mind wanders, then gently bring it back to the sound.

⦁ Make a cup of the palms and place on the eyes. Blink gently in the cup of the palms and then open the eyes.

Benefits: Nishpandabhava helps the mind detach from stressful thoughts and helps the patient to maintain a state of calm, even in the face of challenges like doctor visits.

Other Holistic Tips

Apart from the techniques, the yogic approach involves adjustments to lifestyle.

⦁ Fresh juices like lemon water, coconut water, and aam panna soothe the body.

⦁ Foods like lentils, spinach, and raisins are rich in iron, which may be low during cancer treatment.

⦁ Sleep an extra hour daily to aid in rejuvenation.

⦁ Gradually resume light household tasks to build confidence and stamina.

⦁ Surrender to a higher power to find acceptance and peace.

Regular yoga practice ensures that the lymphatic system, which helps your body to get rid of toxins and waste, to remain active. This aids in detoxification, reduces fluid retention, and boosts immunity. This is essential during cancer treatment because the body’s natural defense mechanisms are compromised.

Yogic techniques help breast cancer patients respond positively to the diagnosis and treatment. They find joy in living life to the fullest by appreciating each new day with a sense of wonder.

Mobility and independence are two things that keep people healthy, however, with age, as bones weaken and muscle is lost, elderly become more dependent. This condition is called sarcopenia, or age-related muscle loss. India is finally focusing on this and have now new guidelines to warn people against it.

The Geriatric Society of India released country's first 'Indian Guidelines for the Evaluation and Management of Sarcopenia'. These guidelines are a combination of recommendations by experts across multiple specialties, including geriatric medicine, orthopedics, endocrinology, physiotherapy and nutrition. These guidelines aim to help doctors detect and treat muscle loss early. The aim is to not let elderly compromise with their independence.

Also Read: Bruce Willis Health Update: His Death News Is A Hoax; 'He's Still Alive And Well'

What Is Sarcopenia?

Sarcopenia literally translates to 'loss of flesh'. Medically, it refers to gradual decline in muscle mass, strength and physical function with aging. While it is often overlooked, it is also the major reason for many fractures and hospitalizations of older adults, and sometimes, even death.

India is expected to have around 319 million people aged over 60 by 2050, which is one-fifth of the population. It could be concerning as they are at risk of sarcopenia. Studies have also shown that the number has increased from 8-18 per cent to 25-40 per cent adults, especially hospitalization cases. Experts point out that those with chronic diseases like diabetes are at a higher risk.

What Are The First Indian Guidelines On Muscle Loss or Sarcopenia?

Dr OP Sharma, who led guidelines said that muscle health is most important for healthy aging. "Strength preserves dignity. Early detection saves independence," he said. Dr Sharma also noted that the sedentary lifestyle, poor nutrition and chronic illnesses are accelerating this condition among seniors.

The guidelines also advise doctors to look for warning signs in patients, which include weak grip strength, slower walking speed, or difficulty getting up from a chair. There are also screening tools like SARC-F questionnaire, which could help identify those at risk.

Also Read: Is Hormone Replacement Therapy (HRT) A Boon To Women's Health During Menopause? | Women's Day Special

The ray of hope here is that sarcopenia could be prevented or slowed that too with simple lifestyle changes.

What Lifestyle Changes Could Prevent Sarcopenia?

• Strength training exercises
• Adequate protein consumption
• Correcting deficiency including vitamin D and calcium

Doctors are also advising to eat a balanced diet, which includes protein, fats, green vegetables, and pulses. Dr Raju Vaishya of Indraprastha Apollo Hospitals said, "India is a sarcopenic nation". He pointed that everyone needs to be aware about muscle health, however this awareness remains low in the country.

Dr Randeep Guleria said the guidelines aim to brings muscle health into routine medical care. "They bridge science with clinical wisdom, making sarcopenia visible in everyday practice."

A new Nature Human Behaviour (2026) study suggests that single-session psychological exercises lasting less than 10 minutes can lead to measurable decreases in depression symptoms even one month later.

Depression is one of the most common mental health disorders in the world. Every year, hundreds of millions of people suffer from depression, and many are unable to get therapy because of cost, stigma and the dearth of mental-health professionals.

Symptoms include excessive sadness, depression often includes fatigue, changes in appetite, sleep disturbances, difficulty concentrating and feelings of hopelessness. Treatment requires professional guidance for diagnosis and management.

A 10-Minute Intervention With Lasting Effects

All the brief interventions took less than 10 minutes to complete and were designed to teach practical coping skills that are commonly used in psychotherapy. Some exercises helped participants to reframe negative thoughts, while others focused on motivation, goal-setting or making sense of things by helping others. Participants completed surveys measuring their well-being immediately after the session and again one month later.

The results were striking: while many exercises boosted motivation and hope immediately, two interventions - Interactive Cognitive Reappraisal and Finding Focus - showed measurable reductions in depression symptoms even after a month. On average, participants experienced about a four percent greater reduction in depression scores compared with the control group.

Although the improvement may appear small, researchers note that brief, scalable interventions could reach millions of people who currently lack access to mental-health care as they can be completed in a few minutes and delivered online, these exercises may allow people to take initial steps toward better mental health, especially those waiting for professional help or unwilling to ask for help.

The scientists also stressed that these activities are not intended to substitute for therapy, but should be seen as readily available tools to help with emotional health.

Exercise and Mental Health: A Growing Body of Evidence

Previous research also shows that a quick burst of activity can make you feel better from other research too. A British Journal of Health Psychology 2024 study found that just 10 minutes of daily mindfulness practice significantly improved well-being and reduced symptoms of depression and anxiety among more than 1,200 participants from 91 countries.

Similarly, the US National Institutes of Health (2019) reviews suggest that the physical activity itself may help improve mood and depressive symptoms, strengthening the relationship between movement and mental health.

Collectively, these findings suggest that even small doses of mental or physical activity may lead to psychological benefits.

A Small Step That Can Make a Difference

Depression can make people feel trapped and out of control. The good news of the new research is that it suggests that big changes aren’t always necessary to move forward.

Sometimes, doing a small task, like spending 10 minutes learning a new coping skill or doing a quick mental exercise, is enough to change the way you think and gradually improve mood.

As researchers investigate these brief interventions, one thing is becoming clear: when it comes to mental health, few minutes matter more than we think.

British broadcaster Gabby Logan has revealed that her 20-year-old daughter Lois has been diagnosed with polycystic ovary syndrome (PCOS), a hormonal condition that may require her to step back from high-intensity endurance sport, including extreme long-distance running.

Speaking on her Mid-Point podcast, Logan said the diagnosis came after medical consultations about her daughter’s health and training. During the appointment, a specialist advised Lois to avoid “extreme running,” prompting mixed emotions in the family, concern about the condition, but also relief about scaling back punishing physical goals.

What PCOS Means for Athletes

PCOS is one of the most common endocrine disorders in women of reproductive age, affecting an estimated 8–13 per cent globally. It occurs when the body produces higher levels of androgens (male-type hormones) and often involves insulin resistance.

The condition can cause irregular periods, acne, excessive hair growth, weight changes and fertility challenges. Many patients also have difficulty regulating blood sugar, increasing long-term risks of type 2 diabetes and heart disease.

While exercise is widely recommended as a cornerstone of PCOS management, helping improve insulin sensitivity, metabolism and mood, specialists say the type and intensity of exercise matter.

Why Extreme Endurance Could Be A Problem

Doctors cautioned Lois against extreme endurance events such as half-marathons because prolonged, high-intensity training can significantly elevate cortisol, the body’s primary stress hormone.

In people with PCOS, hormonal balance is already fragile. Persistently high cortisol may:

• worsen insulin resistance
• disrupt ovulation further
• aggravate fatigue and inflammation
• intensify menstrual irregularities

In other words, although movement is beneficial, chronic physical stress can sometimes counteract the hormonal stability patients are trying to restore.

Moderate-intensity exercise, brisk walking, strength training and shorter runs, is generally considered more supportive for hormone regulation than sustained high-intensity endurance workloads.

From Half Marathon To Shorter Goals

Logan previously completed the London Landmarks Half-Marathon with Lois in 2024, describing the preparation as mentally and physically demanding. The pair had hoped to repeat the experience, but the new medical advice has changed those plans.

Instead, they now intend to focus on shorter runs together.

The television presenter admitted she felt a surprising sense of relief at the specialist’s recommendation, recalling how intense the training had been for both of them.

A sporting life continues — just differently

Lois, a competitive showjumper and university student, has long balanced academics with elite sport. She has ridden horses since childhood and competed at national levels, later even participating in a charity jockey race — an experience she described as “brutal.”

Her diagnosis does not end her athletic pursuits, but it reshapes them.

Medical experts increasingly stress that PCOS management is not about stopping exercise but tailoring it. Sustainable training, adequate recovery, and balanced nutrition often produce better long-term hormonal outcomes than relentless endurance performance.

For athletes with PCOS, the goal shifts from pushing physical limits to supporting physiological stability — a change that, doctors say, can ultimately protect both performance and health.