Anxiety is a natural stress response that helps you keep organized, alert to potential dangers, and even calculate risks. However, if stress persists, it can lead to an anxiety disorder, which has a negative impact on mental health and well-being.

While anxiety symptoms differ from person to person, some common indicators include a racing heart, rapid breathing, restlessness, and difficulty concentrating. You may feel "butterflies" in your stomach, whilst some may experience perspiration, panic attacks, or even the desire to use the restroom. Anxiety disorders include many ailments such as generalized anxiety disorder (GAD), social anxiety disorder, and post-traumatic stress disorder (PTSD).

If you are suffering from anxiety, you may want to try natural ways for symptom management. Here are five evidence-based methods for dealing with anxiety in your daily life.

Staying Active

Exercise can effectively reduce anxiety. According to a 2021 study, people who maintain active lifestyles have a 60% lower risk of experiencing anxiety than those who live more sedentary lives. Physical activity increases brain chemicals such as serotonin, GABA, and endocannabinoids, all of which aid in anxiety reduction. Whether you favour high-intensity sports like jogging or low-impact exercises like yoga, moving can boost your mood and reduce stress.

"Staying active is the key to overall good health. The benefits of exercise for mental and physical health are enormous. However, exercising does not always entail doing intense workouts. Rather, it's critical to move your body in order to maintain your health. Engaging in enjoyable activities such as dance, gardening, hiking, and so on can help enhance your mental health. Stretching for a few minutes at work can also have a significant impact on your general mental well-being," explains Jasreen Birgi, Counselling Psychologist at LISSUN, a mental health

Limiting alcohol consumption

"According to the research, when the effects of alcohol wear off, one can experience increased anxiety. If your healthcare provider permits, occasionally drinking to relax isn't always harmful. However, you can develop a tolerance to the stress-relieving effects of alcohol once you start drinking. This may make managing stress and anxiety even more challenging," she explains.

Alcohol usage is commonly associated with anxiety, and numerous studies have shown that excessive drinking can increase symptoms. Alcohol affects neurotransmitters in the brain, causing mood swings and maybe increased anxiety. If you consume alcohol frequently, you may experience temporary anxiety increases after quitting, but these effects usually fade over time.

Reducing tobacco use

"Tobacco includes stimulants as chemicals which provide a rapid energy boost. However, the effects don't last long. After a few minutes, the chemical high from cigarettes wears off," she explains. Nicotine and other substances in cigarettes can alter stress-related brain pathways, establishing a significant relationship between smoking and anxiety. If quitting seems too difficult, try minor replacements such as gum or toothpicks, and use a support network as motivation. Research shows that stopping smoking can dramatically lower anxiety.

Additionally, you won't have to leave parties to smoke outside, which could make you feel more accepted at social occasions. Your health, happiness, and sense of self-worth can all be enhanced by these things.

Reducing Caffeine

Caffeine can trigger or worsen anxiety symptoms. According to a study, excessive coffee consumption can even lead to panic attacks in nervous people. Reduce caffeine gradually over time to avoid withdrawal symptoms, and if you're sensitive, cutting back or switching to decaf may be useful.

Prioritising sleep

Good sleep hygiene is essential for managing anxiety. The Centers for Disease Control and Prevention (CDC) advises adults to get at least seven hours of sleep every night, but many people get significantly less. Setting a consistent sleep pattern, avoiding screens before bedtime, and keeping your bedroom dark and comfortable can all help you sleep better.

How can one maintain a quality sleep? To this, Birgi explains that to maintain a quality sleep it's important to work on your nighttime routine and sleep environment. She suggests making sure to follow the same sleep schedule every day, make sure the bedroom is a de-cluttered and clean space, and avoiding caffeine in the late evening. These small movements can bring a huge change.

Practicing meditation and mindfulness

Meditation can significantly reduce anxiety by helping you to remain in the present moment. Techniques like mindfulness-based cognitive therapy (MBCT) have been demonstrated to be as beneficial as certain medications. A recent clinical trial found that an eight-week mindfulness meditation practice lowered anxiety symptoms just as effectively as the antidepressant Lexapro. "There are ample websites, videos, books, etc. available to practise mindfulness. You can also use apps like LISSUN's to start your mindfulness journey," she notes.

Maintaining a Balanced Diet

"How we feel depends on how we eat," points out Birgi, " so we should eat the nutrient-rich food that works as a mood-booster for us like berries, bananas, whole grains, etc. "

Your nutrition has a bigger impact on your mood than you may realise. Blood sugar fluctuations, dehydration, and processed foods can all contribute to anxiety. To maintain consistent energy and mood, consume a well-balanced diet rich in complex carbs, fruits, vegetables, and lean meat.

Take deep breaths

When we are anxious, our breathing becomes shallow and quick, which can lead to dizziness and panic episodes. Deep breathing exercises with calm, even breaths may help relieve symptoms and induce relaxation. This technique is simple but effective for bringing you into a stable state.

Using aromatherapy

Aromatherapy, or plant-derived essential oils, can aid with relaxation. It also improves your mood. Popular anxiety-relieving oils include lavender, clary sage, and bergamot. These oils can be inhaled or placed in a warm bath. However, it is vital to use high-quality oils and do a patch test to rule out any possible reactions.

What does the doc say about this? Birgi notes that aromatherapy is a complementary and alternative medicine (CAM) that makes use of essential oils to improve overall health. It is a natural remedy that benefits your mind, body, and spirit as a whole. In aromatherapy, essential oils are either diluted and applied topically or inhaled. Studies have shown that essential oils increase serotonin levels that help in making one feel calm and relaxed. A few effective essential oils are: Lavender, rose, jatamansi, jasmine, etc.

Drinking Chamomile Tea

Chamomile tea is a natural cure that relieves anxiety. A 2016 research on persons with generalized anxiety disorder discovered that long-term chamomile use dramatically reduced anxiety symptoms. Chamomile includes apigenin, a flavonoid that interacts with GABA receptors, which are important targets for anti-anxiety medicines. "Regular use of chamomile tea is safe and well-tolerated by the majority of people. However, pregnant women and individuals with a history of severe allergies may not be able to drink chamomile tea," she notes.

The UK Health Security Agency (UKHSA) is urging British tourists to take one simple step to prevent their autumn holiday from being "ruined" by illness. Amid a potential rise in infections this year, the agency is advising travelers to make sure they are protected against measles before heading abroad.

What is Measles?

Measles is a very contagious illness that can make you feel quite sick. It's caused by a virus and can be serious, sometimes leading to dangerous problems like brain swelling or pneumonia. The best way to protect yourself and others is to get the measles vaccine. The first signs of measles can feel like a bad cold or flu. You might have:

• High fever
• A cough
• Runny nose
• Red or watery eyes
• Tirednes
• Sore throat and muscle pain

Are Measles Cases Rising Globally?

Measles is a highly contagious illness that can cause a fever, a cough, red eyes, and a rash. It can be prevented with the MMR vaccine. The World Health Organization (WHO) reports that measles cases in Europe have reached a 25-year high, with over 127,000 cases reported last year. More than half of these cases required hospitalization, and there were 38 recorded deaths.

The UKHSA issued a message on social media platform X, stating, "Planning an autumn or winter getaway? Don't let measles ruin your holiday. Two doses of the #MMR vaccine give you full protection, and you can catch up at your GP practice if you've missed any."

Why Vaccination Is Key For Measles

Getting vaccinated against measles is a critical step in staying healthy. Measles isn't just a simple rash; it's a serious illness that can lead to severe, life-threatening problems like pneumonia (a lung infection), meningitis (brain inflammation), and even blindness.

The good news is that the MMR vaccine is highly effective at preventing measles, as well as mumps and rubella. In the UK, all children are offered this vaccine, and two doses can give you protection for life. If you're not sure if you or your child has had the vaccine, you can contact your local doctor's office (GP surgery), which can provide it for free. Health experts emphasize that when more people are vaccinated, it protects everyone, especially those who can't get the vaccine themselves.

What Measles Looks Like: How To Identify Measles?

According to Center of Disease Control and Prevention, a measles rash is a key sign of the illness, and it has a very specific pattern. It usually begins as flat, red spots on your face near the hairline. Over the next few days, it will spread downwards to cover your neck, body, arms, and legs.

Facial Rash: The rash often appears as small, red, raised spots on the forehead and cheeks. It might look different depending on a person's skin tone. as small, red, raised spots. It can look different on various skin tones.

Body Rash: The rash won't stay on your face; it will spread across your entire body.

Other Symptoms: The rash is usually accompanied by other symptoms, such as a runny nose, watery eyes, and a cough.

Healing: As you start to recover, the rash will fade, and your skin may begin to peel or flake off.

Koplik spots: One of the earliest signs of measles is tiny white spots with a bluish center that show up inside the mouth. These are called Koplik spots and often appear a few days before the main rash.

If you smoke or around people who smoke, you may have heard them exclaim how smoking makes them lose appetite and helps them lose weight. If you are a person who struggles with weight gain, this logic may appeal to you, however, it could affect you in a completely different way than you realize. Type 2 diabetes is more common than you may realize, more than 38 million Americans have diabetes and 90% to 95% of them have type 2 diabetes (CDC data).

One of the best ways to contain type 2 diabetes is by losing weight. If you think that smoking could be a way to lose this weight, you may want to re-think that.

New research suggests that smoking increases the risk of developing type 2 diabetes, regardless of the specific subtype a person might have. This study, which combines data from Sweden, Norway, and Finland, also found that people with a genetic risk for diabetes are even more vulnerable to the negative effects of smoking.

What Are The Sub-Types of Type 2 Diabetes?

Type 2 diabetes is not a one-size-fits-all condition. Researchers have proposed that it can be broken down into four distinct subtypes, each with different characteristics and health risks.

• SIRD (Severe Insulin-Resistant Diabetes): The body's cells do not respond well to insulin.
• SIDD (Severe Insulin-Deficient Diabetes): The body does not produce enough insulin.
• MOD (Mild Obesity-Related Diabetes): Linked to obesity, often starting at a younger age.
• MARD (Mild Age-Related Diabetes): Develops later in life.

How Does Smoking Affect Diabetes?

The study, which analyzed data from over 3,300 people with type 2 diabetes and almost 3,900 healthy individuals, found a strong connection between smoking and all four diabetes subtypes.

Increased Risk for All Subtypes

People who had ever smoked (current and past smokers) were at a higher risk of developing any of the four diabetes subtypes compared to non-smokers.

What Diabetes Was Linked To Smoking?

The connection was particularly strong for SIRD, the type of diabetes where the body resists insulin. Smokers were more than twice as likely (2.15 times) to develop SIRD than non-smokers. Smoking was also responsible for over a third of all SIRD cases in the study.

Heavy Smoking Increases Risk Further: Heavy smokers (those who smoked at least 20 cigarettes a day for 15 years) had an even higher risk for all four subtypes, with the risk for SIRD being 2.35 times higher than for non-smokers.

Smokeless Tobacco: The study also found a link between heavy use of snus (a smokeless tobacco product) and an increased risk of the more severe diabetes subtypes (SIRD and SIDD) in men.

Could Your Genetics Put You At Higher Risk of Diabetes?

The research also explored how smoking affects people who are already at a high genetic risk for diabetes. The findings showed that heavy smokers with a genetic predisposition for poor insulin production were particularly vulnerable. For example, a heavy smoker with a high genetic risk for impaired insulin secretion was over three times more likely (3.52-fold) to develop SIRD compared to a person without these risk factors.

The study's overall conclusion is clear: smoking raises the risk of type 2 diabetes, regardless of which subtype a person is prone to developing.

If you are in Delhi-NCR and have recently been coughing, sneezing, or running a fever, you are not alone. A recent LocalCircles survey shows that 69 per cent of households in the region currently have one or more members experiencing Covid, flu, or viral fever-like symptoms.

The report, titled “Viral illnesses soar in Delhi NCR as 69% households surveyed confirm one or more members experiencing symptoms,” highlights a sharp increase from 54 per cent in March 2025 to 69 per cent now. Here’s a closer look at the H3N2 virus, its symptoms, and the precautions you should take.

What Is the H3N2 Virus?

The virus spreads rapidly through droplets from coughing, sneezing, or even talking. It can also spread when a person touches contaminated surfaces and then touches their face. H3N2 can be particularly dangerous for young children, the elderly, pregnant women, and people with weakened immune systems. The Centers for Disease Control and Prevention (CDC) warns that in these groups, H3N2 can lead to serious complications such as pneumonia, bronchitis, and hospitalization.

ALSO READ: Global Warming Is Driving a Surge in Dengue Cases, Study Warns

Symptoms of H3N2 Virus to Watch ForAccording to the Indian Council of Medical Research (ICMR), H3N2 has been the predominant strain causing the recent surge in flu cases across India. Data from hospital admissions for Severe Acute Respiratory Infection (SARI) indicates that 50% of these patients tested positive for H3N2.

Common symptoms include:

• Sudden high fever (often above 38–39°C) with chills
• Persistent cough and sore throat
• Severe fatigue, weakness, and body aches
• Headache and nasal congestion
• In children: nausea, vomiting, or diarrhea

ALSO READ: West Nile Virus Isn't Over Yet, New Cases In US On Rise

Precautions Against H3N2 Virus

• Wash hands regularly with soap and water for at least 20 seconds
• Wear masks in crowded or poorly ventilated areas
• Cover your mouth and nose when coughing or sneezing; dispose of tissues immediately
• Avoid close contact with sick individuals; isolate infected household members if possible
• Keep living spaces well-ventilated
• Maintain good nutrition, hydration, and adequate rest
• Consider the seasonal influenza vaccine, which often protects against H3N2 strains—especially important for children, the elderly, and those with chronic illnesses

H3N2 in the United States

The WHO continues to stress that vaccination is the most effective way to prevent influenza, particularly for high-risk groups and their caregivers.