In an age dominated by screens and digital overload, our eyes are under constant strain—leading to issues like dry eyes, blurry vision, and fatigue. But could simple exercises, rooted in ancient yogic practices, offer relief? Eye yoga, a technique that involves controlled eye movements and relaxation methods, is gaining popularity as a natural way to improve focus, reduce tension, and potentially support better vision.

Best 10 Yoga Eye Exercises

Here are 10 simple but effective eye exercises through yoga:

1. Palming

Rub your hands together until they feel warm, then place them over your closed eyes. This simple exercise helps relax your eye muscles.

2. Blinking

Close and open your eyes quickly for about 10 seconds. This refreshes the eyes and improves moisture levels.

3. Up and Down Eye Movement

Move your eyes up and down slowly without moving your head. This exercise helps in improving flexibility.

4. Side-to-Side Movement

Shift your gaze from the left to the right, without moving your neck. It strengthens the eye muscles responsible for horizontal movement.

5. Diagonals

Move your eyes in diagonal directions—starting from the top left to bottom right, then top right to bottom left.

6. Circular Eye Movements

Roll your eyes in a clockwise and then counter clockwise motion. This exercise helps in enhancing the flexibility of the eye muscles.

7. Focus Shifting

Hold a finger close to your nose, then move it away while focusing on the finger. This improves focus and coordination.

8. Zooming

Focus on your thumb held at arm's length. Slowly move it closer to your face and back again. This strengthens your focus ability.

9. Figure 8

Imagine an infinity symbol in front of you. Trace it with your eyes for about a minute. This exercise improves flexibility and muscle strength.

10. Near and Far Focus

Alternate your gaze between a close object and a far-away object. This improves your eyes' ability to shift focus between varying distances.

Important Tips for Eye Health

Apart from practising these eye exercises to improve vision, it’s essential to follow these additional tips to maintain good eye health:

Maintain a balanced diet rich in vitamins A, C, and E, which are essential for eye health.

Take regular breaks during screen time using the 20-20-20 rule: look at something 20 feet away for 20 seconds every 20 minutes.

Stay hydrated to prevent dry eyes.

Wear UV-protective sunglasses when outdoors to shield your eyes from harmful rays.

Ensure proper lighting while working to avoid straining your eyes in dim light.

Get regular eye check-ups to monitor your eye health and prevent potential problems.

Do you get that gnawing knot in your gut when Sunday evening approaches? You're not alone. The shift from weekend freedom to Monday responsibility tends to trigger what has been colloquially referred to as the Sunday Scaries. The fear of unread messages, early wake-up calls, and a full calendar can steal joy from your weekend and leave you exhausted before the week has even started.

But what if Sundays were another way? A day not of anxiety, but of easy preparation—a day to restore, plan, and step into the week with alacrity instead of mayhem. Integrative Lifestyle Expert Luke Coutinho says, "The way we approach Sunday can change the entire trajectory of our week. With the right rituals and mindset, we can transform anxiety into action."

What Are the Causes of Sunday Anxiety?

Sunday stress isn't so much about the weekend ending—it's about how we think about what's to come. If we characterize Mondays as stressful or think of them in negative terms, our brain will start to react the same way.

"The mind accepts what we continually tell it," says Coutinho. "If Monday is a mental sign for tension, your body and feelings will adhere."

Three psychological and behavioral triggers most often responsible for Sunday night anxiety are:

The sudden shift from relaxation to order: Two days of free time can be a nice way to unwind, but the reality of jam-packed schedules and deadlines can come as a shock.

Anticipatory stress: Anticipating pending emails, meetings, or unfinished work triggers our sympathetic nervous system to kick in—our fight-or-flight system gets activated too early.

Poor rest and recovery: Few individuals take their weekends off to effectively reboot. Social commitments, TV, or undone tasks can leave the mind clogged, so Monday feels even more daunting.

Simple but Powerful Attitude Adjustments

Rather than accepting dread, Coutinho suggests reprogramming the way we think about Sunday. "It's a day to calm your mind, fuel your body, and plan with intention—not simply rush to get ready for Monday," he says.

Here are organized strategies to make Sunday a launchpad not a landmine for your week:

1. Plan With Intention, Not Panic

Planning does not equal wasting Sunday reading emails. It equals setting a straightforward, simple map for your week to come—without overwhelming yourself.

Begin with a list of intentions, rather than a to-do list. "This changes your energy from stress to clarity," she says. Plan out what must get accomplished, and schedule time for immersion work, calls, and even breaks.

This cuts down on decision fatigue—the mental garbage that makes Mondays more difficult than they have to be.

2. Build a Restorative Sunday Routine

A good routine provides reassurance and consistency. Envision Sunday as a soft runway on which to lift smoothly into the new week. Include simple rituals such as:

• A relaxing morning without an alarm.
• Light meal preparation or grocery planning.
• A nature walk or some yoga to release the mind-body anxiety.
• Journaling or reading to create emotional closure to the weekend.

Coutinho says, "Predictability breeds calm. When the body knows what to expect, anxiety diminishes."

3. Protect Your Digital and Mental Boundaries

Sunday doesn’t need to be an extension of your work week. Constant email checks or Slack updates keep your nervous system on edge.

“Set boundaries that respect your need to recharge,” advises Coutinho. “Work will still be there on Monday. You’ll be better prepared to handle it when you’ve taken time to rest.”

Replace doomscrolling with mindfulness exercises—guided meditation, breathwork, or even 15 minutes of quiet. The aim is not perfection, but presence.

4. Utilize Sundays for Light, Intentional Reflection

Instead of diving headfirst into Monday with a list of goals, take Sunday to reflect on what already went well last week. Ask yourself:

• What small victories did I win?
• What can I do again or better?
• How can I make my next week more value-aligned?

Create mini-goals in the areas of nutrition, sleep, and exercise. Deciding ahead of time whether to work out or what you're going to cook can limit weekday decision fatigue and keep you on track.

"Small wins matter," says Coutinho. "They build confidence, and confidence reduces anxiety."

5. Get Moving—Gently

Exercise is perhaps the most natural mood stabilizer. But Sunday doesn't require a hard-hitting exercise session. A stroll, some light stretching, or a brief yoga routine can quiet your nervous system and enhance sleep quality.

"Movement calms the body and resynchronizes your internal clock," Coutinho explains. "It also releases endorphins, the happy hormones that push back against anxiety."

Even 20 minutes of relaxed activity on Sunday evening can change your physiology from stress to relaxation.

6. Create a Relaxing Sunday Evening

Consider Sunday evening as a winding-down ceremony, rather than prep for battle. Steer clear of stimulating activities and instead engage in activities that calm your senses. Try:

• Spending time with loved ones over a peaceful dinner.
• Watching a light-hearted movie.
• Laying out Monday attire or preparing your workspace.
• Diffusing relaxing essential oils such as lavender or chamomile.

The goal is to alert your body that the week is starting, but not with tension with readiness and tranquility.

How we live Monday is greatly influenced by how we spend Sunday. Rather than yielding to worry, use Sunday to replenish your vitality, think about your progress, and prepare on purpose.

As Luke Coutinho explains, "The Sunday anxiety is a message. It's your body crying out for support, clarity, and improved boundaries. Listen to it, and allow that realization to guide the way."

World Thyroid Day, oberserved every May 25, aims to highlight the significance of thyroid health, emphasizing timely detection and management of disorders like hypothyroidism and hyperthyroidism. It’s a global call to action for better education, testing, and treatment access, empowering individuals to prioritize hormonal balance for lifelong health and well-being.

The thyroid gland is small, but its impact on our well-being is anything but insignificant. From controlling metabolism and temperature to regulating energy and heart rate, the hormones it secretes touch virtually every cell in the body. And when hormone levels swing out of balance, the repercussions can be wide-ranging resulting in symptoms that are frequently misinterpreted or mislaid and blamed on other causes. One of the most obvious and frequently reported indicators? Unexpected changes in weight.

As thyroid disorder rates continue to escalate worldwide, identifying the early symptoms of thyroid dysfunction—particularly hypothyroidism is critical to diagnosing and treating it in a timely manner.

What Is Thyroid Gland's Function in Your Body?

At the bottom of your neck lies the butterfly-shaped gland called the thyroid, which is responsible for secreting two most important hormones: thyroxine (T4) and triiodothyronine (T3). These hormones control your body's metabolism—the manner in which your body produces energy from food. They also influence a variety of different functions in your body, such as:

• Heart rate
• Body temperature
• Digestion
• Muscle strength
• Menstrual cycles
• Brain function

The thyroid functions on the orders of the hypothalamus and pituitary gland, which coordinate their efforts to ensure hormone equilibrium. However, when this mechanism is disturbed, it leads to hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid).

Link Between Thyroid Hormones and Metabolism

Weight gain tends to be one of the earliest warning signs of an underactive thyroid, or hypothyroidism. A slow thyroid causes a slowing of the basal metabolic rate (BMR)—the rate at which your body requires calories to function when you are at rest. With a decreased BMR, you could gain weight even if you haven't altered your diet and activity level.

Surprisingly, the weight gain is not just because of fat buildup. Fluid retention also happens due to hormonal imbalances, so the fluctuations on the scale are even more baffling for patients. Most describe frustration when their healthy eating and exercise regimens fail to deliver hoped-for gains only to later find that a thyroid condition was responsible.

There are approximately 4.6% of the U.S. population living with hypothyroidism, and millions are undiagnosed, according to the American Thyroid Association. That increases the importance of awareness regarding subtle symptoms.

Symptoms of the Thyroid That Must Not Be Overlooked

Although weight fluctuations usually bring people into the doctor's office, thyroid abnormalities are typically paired with a group of symptoms:

Fatigue: This is not the normal tiredness. Fatigue caused by hypothyroidism is profound and can be relentless, even after an entire night of sleep.

Cognitive Changes: Most commonly, patients report a feeling of "brain fog," forgetfulness, or difficulty concentrating. These may be the only symptoms and are often ignored.

Gastrointestinal Problems: Hypothyroidism can be slow to digest, producing constipation, bloating, or in some instances, Small Intestinal Bacterial Overgrowth (SIBO), which causes discomfort and impaired nutrient uptake.

Sensitivity to Cold: Without an increased internal thermostat, hypothyroid patients will feel cold even when the surrounding environment is warm.

Skin and Hair Changes: Dry, flaky skin and brittle hair or thinning of the hair are usually experienced. These are due to thyroid hormones' role in regulating skin cell turnover and health of the hair follicles.

Overlooked Symptoms of Thyroid

Thyroid disease may affect the eyes as well. In Hashimoto's thyroiditis, which is a prevalent cause of hypothyroidism, patients develop dry eye or blurry vision. In Graves' disease, causing hyperthyroidism, patients may have bulging eyes, double vision, and eye irritation—a condition called Graves' Ophthalmopathy. Some Graves' patients develop these ocular changes in as many as one-third of cases.

Data from the Fifth National Family Health Survey of India supports this, reporting thyroid-related disorders and goitre in 2.7% of women and 0.5% of men in the 15–49 age group. The visible swelling in the neck area and other signs demand awareness and timely thyroid function tests.

Diagnosing Thyroid Conditions

Obtaining a proper diagnosis requires 2 easy steps- physical examination to determine if there is swelling or nodules in the neck and blood work that determines:

• TSH (thyroid-stimulating hormone)
• T4 and T3 levels
• Thyroid antibodies (particularly in autoimmune diseases such as Hashimoto's or Graves')
• Imaging studies like ultrasound or thyroid scans to evaluate the shape of the gland.

A fine-needle aspiration biopsy in some instances may be done to test for unusual lumps or nodules.

Types of Thyroid Disorders

It's essential to highlight the range of thyroid disorders that often go unnoticed until routine tests reveal them. According to Dr. Anil Menon, HOD of Endocrinology at DPU Super Speciality Hospital, Pimpri, Pune, “The spectrum of thyroid disorders spans Hypothyroidism (less functioning) to Hyperthyroidism (more functioning), with the former being more common. Despite being a common disorder, the symptoms of hypothyroidism overlap with everyday complaints such as fatigue, hair fall, constipation, and weight gain. Many times, patients may have no symptoms at all and the condition is discovered incidentally during routine testing.”

Although hypothyroidism is the most prevalent thyroid disorder in the U.S., occurring in about 1 in 20 individuals, it's far from the only one. Here's a quick overview of the range:

Hypothyroidism: Underactive thyroid; causes slowed metabolism, weight gain, fatigue, and depression.

Hyperthyroidism: Overactive thyroid; produces fast metabolism, weight loss, anxiety, and rapid heart rate.

Thyroid cancer: Usually occurs as a neck nodule or swelling and can be treated with surgery and/or radioactivity.

Untreated hypothyroidism can cause severe complications, such as goiter, infertility, heart disease, and in extreme cases, myxedema, an unusual life-threatening disorder. However, thyroid hormone replacement therapy, most often levothyroxine, can successfully replace hormone levels and symptoms.

Dr Anil adds that while hypothyroidism often goes unnoticed, “Hyperthyroidism tends to be spotted earlier due to noticeable symptoms like unintentional weight loss, irritability, increased sweating, and in some cases, eye protrusion seen in Graves’ disease.” Thyroid patients should collaborate closely with an endocrinologist to keep their hormone levels in check and modify medications accordingly.

Fatigue, weight gain or loss, mood swings, and even the slightest vision or digestive changes must never be dismissed. Thyroid hormone changes do not always come on dramatically, but their effects can be immense. The solution lies in early detection, prompt diagnosis, and regular management.

If you have reason to believe your thyroid is responsible for a change in your health, see a healthcare practitioner. In this day and age, where there can be such influence on endocrine function from stress, dietary shifts, and the environment, being proactive about your thyroid status is one of the best investments you can make in your health.

You're mid-scroll on Instagram. Reels flicker past—dogs talking, influencers dancing, a cake shaped like a car. Fifteen seconds later, you've forgotten what you just watched. The screen is still glowing, but your mind feels foggy, restless, and strangely drained. This growing sense of mental fatigue and loss of focus now has a name: brain rot.

Once a piece of internet slang, the term brain rot has entered mainstream mental health discussions. It captures the cognitive exhaustion and emotional numbness that stem from mindless consumption of endless online content.

Dr Samir Parikh, Director of Mental Health & Behavioural Sciences at Fortis Hospital, Vasant Kunj, explained in a telephonic conversation with Business Standard, “Brain rot is not a recognised formal clinical diagnosis. It’s a metaphor gaining traction to describe the mental fatigue and cognitive decline linked to excessive digital consumption. It is a lack of using one’s own logic and common sense while consuming content online.”

From Meme to Mental Health Warning

According to media reports, the phrase has been around since at least 2007. Initially used online to joke about watching reality shows or playing video games for too long, the term gained momentum as short-form platforms like Instagram Reels, YouTube Shorts, and (formerly in India) TikTok exploded—especially during and after the pandemic. “Brain rot” soon became shorthand for the zombie-like state one experiences after hours of compulsive scrolling.

Is Brain Rot Real?

Though not a clinical condition, its impact is real. “It is common knowledge that if you are consuming anything that is not going to serve you, it will affect your health,” Dr Parikh said. Experts link excessive screen time—especially content designed for speed and emotional extremes—to poor focus, decreased attention span, and impaired memory. “While your brain is not literally rotting, its ability to function at peak cognitive performance might be under siege,” he warned.

Why It Happens: Dopamine and Distraction

The brain’s reward system plays a role. Each like, swipe, or view gives a tiny dopamine hit, creating a loop of craving and instant gratification. Over time, content that requires low cognitive effort trains the brain to expect stimulation without any work. Constant tab switching and app-hopping fragment attention, while overexposure to emotional highs and lows dulls responsiveness.

The result? You’re mentally tired, easily distracted, and emotionally checked out. Struggles include reading long articles, needing background noise constantly, zoning out in conversations, and forgetting content minutes after viewing it.

Can You Reverse It?

Yes, says Dr Parikh. “Since brain rot is not a clinical diagnosis, there is no prescribed treatment, but behavioural and cognitive solutions like limiting screen time, trying attention exercises, and mindful content consumption can reverse its effects.”

Some strategies include:

Digital detoxes—start with 30 minutes offline, build up to entire weekends.

Re-training attention—read uninterrupted for 20 minutes, meditate, or journal without devices.

Mindful content—follow creators who offer depth; switch to long-form content.

Nature therapy—spend time outdoors to recharge and focus.

Good sleep—avoid screens 1–2 hours before bed.

Your brain wasn’t designed for endless scrolling. It thrives on stillness, deep focus, and real-world interactions. In a world that rewards distraction, the smartest thing you can do is pause. Step away. Let your mind breathe.