Riya Baibhawi

10 Morning Habits of People Who Never Gain Weight

Daily Habits

Losing weight requires more than just hitting the gym or following a restrictive diet—it's about forming consistent, <span>daily habits</span>. Having a high protein diet to opting for public transport, simple amendments can help you get the desired body of your choice. This article explores simple life habits to incorporate into your morning routine that may help you shed profunds effectively.

<strong>1. Eat a High-Protein Breakfast</strong>

A high-protein breakfast can help control hunger and reduce cravings throughout the day. Studies show that protein-rich meals help lower levels of ghrelin, the "hunger hormone." Foods like eggs, Greek yoghurt, cottage cheese, and nuts are great sources of protein. By starting your day with protein, you’re likely to feel fuller longer, which can reduce the temptation to snack mid-morning and assist in weight management.

<strong>2. Drink Plenty of Water</strong>

Hydrating first thing in the morning can jumpstart your metabolism. A study found that drinking 500 ml of water increased metabolic rate by 30% for about an hour. Consistently drinking water throughout the day has been linked to <span>weight loss</span>, improved energy, and reduced appetite. Aim to drink 34-68 ounces of water daily for the best results.

While it may seem daunting, weighing yourself daily can help you stay motivated and aware of your progress. Studies show that those who weigh themselves every day are more likely to lose weight and maintain better control over their eating habits. Just remember, daily fluctuations are normal—focus on long-term trends rather than short-term changes.

Exposing yourself to sunlight in the morning can aid weight loss and regulate your circadian rhythm. A small study showed that sunlight exposure at certain times could influence body weight. Sunlight also helps your body produce vitamin D, which has been linked to lower body fat. Aim for 10-15 minutes of sunlight exposure each morning for a natural energy boost and potential weight benefits.

Mindfulness techniques, such as meditation or simply focusing on your breathing, can improve your relationship with food. Research shows that mindfulness helps reduce overeating by encouraging healthier eating behaviours. Spending just five minutes each morning practicing mindfulness can promote weight loss and prevent emotional eating.

<strong>6. Squeeze in Some Exercise</strong>

Morning exercise has been shown to boost satiety and stabilize blood sugar levels throughout the day. Whether it's a brisk walk or a quick workout, getting your body moving in the morning helps control hunger and boosts metabolism. Exercising in the morning may even reduce cravings and improve overall energy levels.

Planning your meals ahead of time can prevent impulsive food choices and promote healthier eating. Studies show that people who meal prep and pack their lunch are more likely to maintain a balanced diet. Consider dedicating a few hours each week to preparing healthy meals for the days ahead.

Quality sleep plays a key role in weight management. Research shows that lack of sleep increases cravings for high-calorie foods and disrupts appetite-regulating hormones. Aim for 7-9 hours of sleep each night to help balance your appetite and energy levels.

If possible, consider walking, biking, or using public transportation instead of driving to work. Research has shown that people who walk or bike to work tend to have a lower body weight and body fat percentage compared to those who drive. Switching up your commute, even a few times per week can increase your daily physical activity.

<strong>10. Start Tracking Your Intake</strong>

Keeping a food journal is an effective way to monitor your eating habits and stay accountable. Studies have found that tracking what you eat can result in greater weight loss. Whether through an app or a physical notebook, logging your meals can help you identify areas for improvement and stay on track with your weight loss goals.

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Losing weight requires more than just hitting the gym or following a restrictive diet—it's about forming consistent, daily habits. Having a high protein diet to opting for public transport, simple amendments can help you get the desired body of your choice. This article explores simple life habits to incorporate into your morning routine that may help you shed profunds effectively.1. Eat a High-Protein BreakfastA high-protein breakfast can help control hunger and reduce cravings throughout the day. Studies show that protein-rich meals help lower levels of ghrelin, the "hunger hormone." Foods like eggs, Greek yoghurt, cottage cheese, and nuts are great sources of protein. By starting your day with protein, you’re likely to feel fuller longer, which can reduce the temptation to snack mid-morning and assist in weight management.2. Drink Plenty of WaterHydrating first thing in the morning can jumpstart your metabolism. A study found that drinking 500 ml of water increased metabolic rate by 30% for about an hour. Consistently drinking water throughout the day has been linked to weight loss, improved energy, and reduced appetite. Aim to drink 34-68 ounces of water daily for the best results.3. Weigh YourselfWhile it may seem daunting, weighing yourself daily can help you stay motivated and aware of your progress. Studies show that those who weigh themselves every day are more likely to lose weight and maintain better control over their eating habits. Just remember, daily fluctuations are normal—focus on long-term trends rather than short-term changes.4. Get Some SunExposing yourself to sunlight in the morning can aid weight loss and regulate your circadian rhythm. A small study showed that sunlight exposure at certain times could influence body weight. Sunlight also helps your body produce vitamin D, which has been linked to lower body fat. Aim for 10-15 minutes of sunlight exposure each morning for a natural energy boost and potential weight benefits.5. Practice MindfulnessMindfulness techniques, such as meditation or simply focusing on your breathing, can improve your relationship with food. Research shows that mindfulness helps reduce overeating by encouraging healthier eating behaviours. Spending just five minutes each morning practicing mindfulness can promote weight loss and prevent emotional eating.6. Squeeze in Some ExerciseMorning exercise has been shown to boost satiety and stabilize blood sugar levels throughout the day. Whether it's a brisk walk or a quick workout, getting your body moving in the morning helps control hunger and boosts metabolism. Exercising in the morning may even reduce cravings and improve overall energy levels.7. Pack Your LunchPlanning your meals ahead of time can prevent impulsive food choices and promote healthier eating. Studies show that people who meal prep and pack their lunch are more likely to maintain a balanced diet. Consider dedicating a few hours each week to preparing healthy meals for the days ahead.8. Sleep LongerQuality sleep plays a key role in weight management. Research shows that lack of sleep increases cravings for high-calorie foods and disrupts appetite-regulating hormones. Aim for 7-9 hours of sleep each night to help balance your appetite and energy levels.9. Switch Up Your CommuteIf possible, consider walking, biking, or using public transportation instead of driving to work. Research has shown that people who walk or bike to work tend to have a lower body weight and body fat percentage compared to those who drive. Switching up your commute, even a few times per week can increase your daily physical activity.10. Start Tracking Your IntakeKeeping a food journal is an effective way to monitor your eating habits and stay accountable. Studies have found that tracking what you eat can result in greater weight loss. Whether through an app or a physical notebook, logging your meals can help you identify areas for improvement and stay on track with your weight loss goals.

10 morning habits of people who never gain weight

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Does Your Cervix Change Its Shape Throughout Your Life?

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<span>Menstrual Hygiene Day</span> is observed every year on May 28. It has become a global event which marks the importance of menstrual hygiene and also draws attention to the importance of breaking taboos related to menstruation. The concept lies in the understanding that <span>menstrual health</span>, in fact, is a fundamental aspect of human rights, dignity, and public health. This year, Sustainable Development Goals is leading the charge to educate, empower, and transform the conversation around menstrual health. 

Good menstrual hygiene is also crucial for the health, well-being, and empowerment of women and girls worldwide. It also plays a critical role in enabling women and girls to reach their full potential. 

<h4><span rel="noindex">Menstrual Hygiene Day 2025</span> Theme</h4>

This year, the theme for Menstrual Hygiene Day is "Together for a #PeriodFriendlyWorld". This theme encourages collective action to ensure that menstruation does not limit access to education, health, or opportunities. It also emphasizes on the importance of breaking the taboo and stigma around menstruation. The goal is to create a world where menstruation is a normal part of life and everyone can manage their periods with dignity and safety. 

It was first initiated by a German-based NGO WASH United in 2013 and observed for the first time in 2014. This is especially important for developing countries, where women's choices of menstrual hygiene materials are often limited by the costs, availability and social norms. 

Why is it important to talk about periods? The reason is that even today, 1 in 4 women in India say they are being negatively impacted through social media misinformation about menstruation. It creates panic and fear about something which is a natural process. This data comes from the 10th edition of the everteen Menstrual Hygiene Survey, which was released ahead of Menstrual Hygiene Day. 

As per the World Bank, on any given day, more than 300 million women worldwide are menstruating. In total, an estimated of 500 million women lack access to menstrual products and adequate facilities for menstrual hygiene management. As per the World Health Organization (WHO) and UNICEF Joint Monitoring Programme 2012, menstrual hygiene is defined as: 

“Women and adolescent girls are using a clean menstrual management material to absorb or collect menstrual blood, that can be changed in privacy as often as necessary, using soap and water for washing the body as required, and having access to safe and convenient facilities to dispose of used menstrual management materials. They understand the basic facts linked to the menstrual cycle and how to manage it with dignity and without discomfort or fear.” 

The challenges that menstruators face encompass more than just lack of basic supplies and infrastructure. While menstruation is normal and healthy part of life, there are many societies, where menstruators continue to be constrained by cultural taboos, which further encourages unhygienic practices, shaming, isolation, and even gender-based violence. 

As per a study published in 2017 in Best Practice &amp; Research Clinical Obstetrics &amp; Gynaecology, that talks about the myths and symbolism related to menstruation which further encourages taboos. These cultural norms, associated with religion and historical beliefs also link menstruation with impurity, which is why it leads to menstruators feeling ashamed to talk about it, further discouraging them the access to a healthy life. 

menstrual hygiene day

health and wellness

menstrual health

menstrual hygiene day 2025

women's health

Menstrual Hygiene Day is observed every year on May 28. It has become a global event which marks the importance of menstrual hygiene and also draws attention to the importance of breaking taboos related to menstruation. The concept lies in the understanding that menstrual health, in fact, is a fundamental aspect of human rights, dignity, and public health. This year, Sustainable Development Goals is leading the charge to educate, empower, and transform the conversation around menstrual health. Good menstrual hygiene is also crucial for the health, well-being, and empowerment of women and girls worldwide. It also plays a critical role in enabling women and girls to reach their full potential. Menstrual Hygiene Day 2025 ThemeThis year, the theme for Menstrual Hygiene Day is "Together for a #PeriodFriendlyWorld". This theme encourages collective action to ensure that menstruation does not limit access to education, health, or opportunities. It also emphasizes on the importance of breaking the taboo and stigma around menstruation. The goal is to create a world where menstruation is a normal part of life and everyone can manage their periods with dignity and safety. Menstrual Hygiene Day HistoryIt was first initiated by a German-based NGO WASH United in 2013 and observed for the first time in 2014. This is especially important for developing countries, where women's choices of menstrual hygiene materials are often limited by the costs, availability and social norms. Why Is It Important?Why is it important to talk about periods? The reason is that even today, 1 in 4 women in India say they are being negatively impacted through social media misinformation about menstruation. It creates panic and fear about something which is a natural process. This data comes from the 10th edition of the everteen Menstrual Hygiene Survey, which was released ahead of Menstrual Hygiene Day. As per the World Bank, on any given day, more than 300 million women worldwide are menstruating. In total, an estimated of 500 million women lack access to menstrual products and adequate facilities for menstrual hygiene management. As per the World Health Organization (WHO) and UNICEF Joint Monitoring Programme 2012, menstrual hygiene is defined as: “Women and adolescent girls are using a clean menstrual management material to absorb or collect menstrual blood, that can be changed in privacy as often as necessary, using soap and water for washing the body as required, and having access to safe and convenient facilities to dispose of used menstrual management materials. They understand the basic facts linked to the menstrual cycle and how to manage it with dignity and without discomfort or fear.” The challenges that menstruators face encompass more than just lack of basic supplies and infrastructure. While menstruation is normal and healthy part of life, there are many societies, where menstruators continue to be constrained by cultural taboos, which further encourages unhygienic practices, shaming, isolation, and even gender-based violence. As per a study published in 2017 in Best Practice & Research Clinical Obstetrics & Gynaecology, that talks about the myths and symbolism related to menstruation which further encourages taboos. These cultural norms, associated with religion and historical beliefs also link menstruation with impurity, which is why it leads to menstruators feeling ashamed to talk about it, further discouraging them the access to a healthy life. 

menstrual hygiene day 2025: theme, history, and importance

This Easily Available Nutrient Can Also Slow Down Ageing

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<span>Vitamin D</span> is well-known for supporting strong bones, but new research suggests it may also play a surprising role in slowing down the aging process itself. A new study published in <em>The American Journal of Clinical Nutrition,</em> reveals that daily <span>vitamin D supplementation</span> could help preserve telomeres—the protective caps at the ends of DNA strands—which naturally shorten as we age. Conducted by researchers at Mass General Brigham and the Medical College of Georgia, the reinforces anti-age studies indicating that the "<span>sunshine vitamin</span>" may slow biological aging at the cellular level.

The study, followed over 1,000 older adults in the US-men over 50 and women over 55. Participants were randomly assigned to receive either a placebo or a daily dose of vitamin D3 (2,000 IU) along with omega-3 fatty acids (1 gram). Telomere length in white blood cells was measured at the start, mid-point, and end of the study.

The results were striking. Compared to the placebo group, those taking vitamin D experienced significantly less telomere shortening—the cellular equivalent of aging three years more slowly. In contrast, omega-3 supplements did not have a significant effect on telomere length.

"Telomeres act like the plastic tips at the ends of shoelaces" explained study co-author Dr. JoAnn Manson, Professor of Women’s Health at Harvard Medical School. "They help protect our chromosomes from deterioration or fusion. As telomeres shorten with age, the risk of chronic diseases increases." This makes telomere length a powerful indicator of “biological age,” which may better reflect a person’s health status than chronological age alone.

Earlier results from the VITAL trial had already shown that vitamin D supplementation could reduce inflammation and lower the risk of advanced cancers and autoimmune diseases. Now, this new finding adds another layer of evidence in favor of vitamin D’s broader benefits for healthy aging.

“Our findings suggest that targeted vitamin D supplementation may be a promising strategy to counter the biological aging process,” said lead author Dr. Haidong Zhu, a molecular geneticist at the Medical College of Georgia. However, he emphasized that more research is needed to confirm whether these benefits apply across different populations and timeframes.

<h2>What Is Vitamin D Supplementation?</h2>

Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year. 

The best source of Vitamin D is sunlight. However, there are many food items through which you can get this essential nutrient. These include:

<ul><li>oily fish – such as salmon, sardines, trout, herring or mackerel</li><li>red meat</li><li>egg yolks</li><li>fortified foods – such as some fat spreads and breakfast cereals</li><li>liver (avoid if you are pregnant)</li></ul>

Diet & Nutrition

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Vitamin D is well-known for supporting strong bones, but new research suggests it may also play a surprising role in slowing down the aging process itself. A new study published in The American Journal of Clinical Nutrition, reveals that daily vitamin D supplementation could help preserve telomeres—the protective caps at the ends of DNA strands—which naturally shorten as we age. Conducted by researchers at Mass General Brigham and the Medical College of Georgia, the reinforces anti-age studies indicating that the "sunshine vitamin" may slow biological aging at the cellular level.Study Followed 1,000 PeopleThe study, followed over 1,000 older adults in the US-men over 50 and women over 55. Participants were randomly assigned to receive either a placebo or a daily dose of vitamin D3 (2,000 IU) along with omega-3 fatty acids (1 gram). Telomere length in white blood cells was measured at the start, mid-point, and end of the study.The results were striking. Compared to the placebo group, those taking vitamin D experienced significantly less telomere shortening—the cellular equivalent of aging three years more slowly. In contrast, omega-3 supplements did not have a significant effect on telomere length."Telomeres act like the plastic tips at the ends of shoelaces" explained study co-author Dr. JoAnn Manson, Professor of Women’s Health at Harvard Medical School. "They help protect our chromosomes from deterioration or fusion. As telomeres shorten with age, the risk of chronic diseases increases." This makes telomere length a powerful indicator of “biological age,” which may better reflect a person’s health status than chronological age alone.Earlier results from the VITAL trial had already shown that vitamin D supplementation could reduce inflammation and lower the risk of advanced cancers and autoimmune diseases. Now, this new finding adds another layer of evidence in favor of vitamin D’s broader benefits for healthy aging.“Our findings suggest that targeted vitamin D supplementation may be a promising strategy to counter the biological aging process,” said lead author Dr. Haidong Zhu, a molecular geneticist at the Medical College of Georgia. However, he emphasized that more research is needed to confirm whether these benefits apply across different populations and timeframes.What Is Vitamin D Supplementation?Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year. The best source of Vitamin D is sunlight. However, there are many food items through which you can get this essential nutrient. These include:oily fish – such as salmon, sardines, trout, herring or mackerelred meategg yolksfortified foods – such as some fat spreads and breakfast cerealsliver (avoid if you are pregnant)

this easily available nutrient can also slow down ageing

does your cervix sizes change throughout your life?

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Did you know your <span>cervix</span> moves and changes during your menstrual cycle? If you're trying to get pregnant or just want to understand your body better, learning about your cervix can be really helpful. Here’s how you can check it yourself, what those changes mean, and how to keep it healthy.

The cervix is the lower part of your uterus, connecting it to your vagina. It’s about an inch wide and looks a bit like a small donut with a tiny hole in the center. The word "cervix" comes from Latin, meaning the “neck” of the womb. You’ll find it deep inside your vagina, and its position changes depending on where you are in your cycle.

<ul><li>Lets blood flow out during your period</li><li>Helps sperm enter your uterus during ovulation</li><li>Keeps out bacteria with a protective mucus barrier</li><li>Seals shut during pregnancy to protect the baby</li><li>Opens up during birth to allow the baby to pass</li></ul>

<h4>How the Cervix Changes During Your Cycle</h4>

Your cervix moves and feels different at various times in your cycle:

<ul><li>During ovulation (when you're most fertile), it moves higher up, feels soft (like lips), and opens slightly to let sperm in.</li><li>After ovulation, it lowers again, feels firmer (like the tip of your nose), and the opening closes.</li><li>Right before your period, it drops even lower and stays firm.</li><li>During your period, it stays low and slightly open so blood can flow out.</li></ul>

You can check your cervix at home using clean hands and a gentle touch. Here's how:

<ul><li>Wash your hands well – this helps avoid infections.</li><li>Get into a comfortable position – like sitting on the toilet, squatting, or standing with one leg raised.</li><li>Gently insert a finger into your vagina and reach upward.</li><li>Feel for the cervix – it’s round and firmer than the rest of your vaginal walls.</li></ul>

Your cervix may feel softer and higher during ovulation and lower and firmer before your period. If you've given birth before, your cervix might always feel slightly open.

<strong>Tip: </strong>Don’t check your cervix right after sexual activity—it can move due to arousal. Try checking it at the same time every day to track changes more easily.

<h4>What Cervix Changes Can Tell You</h4>

Noticing how your cervix feels and where it is can give clues about your fertile window, especially if you're trying to get pregnant. During ovulation, you may also see more clear, slippery cervical mucus, which helps sperm travel easily.

Learning how your cervix changes is a simple, natural way to understand your cycle better. Whether you're planning for pregnancy or just curious about your body, this self-check is a helpful tool. Be patient—it may take a few tries to get familiar with how your cervix feels, but it’s a great step toward body awareness and better reproductive health.

cervix

cervix size

cervix shape

sexual health

Did you know your cervix moves and changes during your menstrual cycle? If you're trying to get pregnant or just want to understand your body better, learning about your cervix can be really helpful. Here’s how you can check it yourself, what those changes mean, and how to keep it healthy.What and Where Is the Cervix?The cervix is the lower part of your uterus, connecting it to your vagina. It’s about an inch wide and looks a bit like a small donut with a tiny hole in the center. The word "cervix" comes from Latin, meaning the “neck” of the womb. You’ll find it deep inside your vagina, and its position changes depending on where you are in your cycle.Why Is the Cervix Important?The cervix does a lot for your body:Lets blood flow out during your periodHelps sperm enter your uterus during ovulationKeeps out bacteria with a protective mucus barrierSeals shut during pregnancy to protect the babyOpens up during birth to allow the baby to passHow the Cervix Changes During Your CycleYour cervix moves and feels different at various times in your cycle:During ovulation (when you're most fertile), it moves higher up, feels soft (like lips), and opens slightly to let sperm in.After ovulation, it lowers again, feels firmer (like the tip of your nose), and the opening closes.Right before your period, it drops even lower and stays firm.During your period, it stays low and slightly open so blood can flow out.How to Check Your Cervix?You can check your cervix at home using clean hands and a gentle touch. Here's how:Wash your hands well – this helps avoid infections.Get into a comfortable position – like sitting on the toilet, squatting, or standing with one leg raised.Gently insert a finger into your vagina and reach upward.Feel for the cervix – it’s round and firmer than the rest of your vaginal walls.Take note of what you feel:Is it soft or firm?Is it high or low?Is it open or closed?Your cervix may feel softer and higher during ovulation and lower and firmer before your period. If you've given birth before, your cervix might always feel slightly open.Tip: Don’t check your cervix right after sexual activity—it can move due to arousal. Try checking it at the same time every day to track changes more easily.What Cervix Changes Can Tell YouNoticing how your cervix feels and where it is can give clues about your fertile window, especially if you're trying to get pregnant. During ovulation, you may also see more clear, slippery cervical mucus, which helps sperm travel easily.Learning how your cervix changes is a simple, natural way to understand your cycle better. Whether you're planning for pregnancy or just curious about your body, this self-check is a helpful tool. Be patient—it may take a few tries to get familiar with how your cervix feels, but it’s a great step toward body awareness and better reproductive health.

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10 Morning Habits of People Who Never Gain Weight

Quick Stories

Menstrual Hygiene Day 2025: Theme, History, And Importance

This Easily Available Nutrient Can Also Slow Down Ageing

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