Smoking is one of the leading causes of preventable deaths worldwide, contributing to severe health problems like cancer, cardiovascular diseases, and respiratory issues. Despite widespread awareness of its harmful effects, many people find quitting smoking to be an uphill battle.

Several studies have explored the best methods to stop smoking, identifying science-backed approaches that can help individuals break free from nicotine addiction.

A recent study published in the journal Addiction, emphasizes three primary methods proven effective for quitting smoking: behavioral support, prescription medications, and nicotine replacement therapy (NRT). These strategies have shown varying levels of success in aiding smokers to quit permanently. In addition, alternative methods like e-cigarettes and mindfulness-based techniques have gained traction in helping reduce smoking addiction.

Quitting smoking is more than just a decision; it’s a commitment to significantly improving your health and well-being. Smoking has been directly linked to various cancers, lung diseases, and heart conditions. In the long term, stopping smoking can lower your risk of these life-threatening conditions.

According to the study, individuals looking to quit smoking should consider using Varenicline (sold as Chantix/Champix), Cytisine (a plant-based supplement available in Europe and Canada), or nicotine e-cigarettes.

“Quitting smoking is difficult, and some people find it harder to quit than others, but tobacco is uniquely deadly among legal consumer products, so it’s important to seek help quitting,” said lead investigator Jonathan Livingstone-Banks, a lecturer and researcher in evidence-based health care with the University of Oxford in the U.K.

When you quit smoking, the body begins to heal almost immediately. In just 20 minutes after your last cigarette, blood pressure and heart rate begin to normalize. Within a few weeks, lung function improves, and over time, the risk of heart disease and cancer decreases dramatically.

“There’s a range of effective forms of support for smoking cessation, and cytisine, varenicline and e-cigarettes are all evidence-based ways to greatly increase people’s chances of successfully quitting smoking,” Livingstone-Banks added.

Three Methods to Quit Smoking

2. Prescription Medications: Some medications, such as varenicline (Chantix) and bupropion (Zyban), have been shown to help people quit smoking by reducing cravings and withdrawal symptoms. Experts suggest that varenicline works by blocking the effects of nicotine in the brain, while bupropion is an antidepressant that helps manage withdrawal symptoms. Both medications are generally more effective when combined with behavioral therapy.

3. Nicotine Replacement Therapy (NRT): Nicotine replacement products, such as nicotine patches, gums, lozenges, and nasal sprays, deliver controlled amounts of nicotine to ease withdrawal symptoms. According to experts at Harvard Health, NRT can double the chances of quitting by alleviating physical cravings while the person works on overcoming the psychological addiction.

“For behavioral support, evidence is strongest for counseling and for programs that reward people for stopping smoking,” said senior researcher Jamie Hartmann-Boyce, an assistant professor of health policy and management with the University of Massachusetts Amherst School of Public Health and Health Sciences

In addition to the top three methods mentioned, there are other approaches that have been gaining popularity in recent years:

1. Mindfulness and Meditation: Studies have shown that mindfulness-based therapies, such as meditation and deep breathing exercises, can be beneficial for reducing smoking addiction. Mindfulness helps smokers manage stress, one of the main triggers for smoking, by promoting relaxation and mental clarity.

2. Support Groups: Joining a support group can provide a sense of community and encouragement throughout the quitting process. Whether in person or online, support groups offer a platform for sharing experiences, tips, and emotional support, which can greatly enhance the chances of quitting.

Is there a Best Way to Quit Smoking?

The key to quitting smoking is persistence. While some individuals succeed on their first attempt, many need multiple tries before they are able to quit for good. This doesn’t mean failure, but rather a learning process, as each attempt brings you closer to success.

For the new review, researchers considered evidence pooled in 2023 from 319 studies involving more than 157,000 participants.

To that data, they added another 75 clinical trials focused on varenicline and cytisine.

“Our team will continue to review evidence on the best ways to help people quit smoking, as we know how vitally important this is to people who smoke and to public health,” Hartmann-Boyce said.

Quitting smoking can be a challenging journey, but it's important to seek professional guidance when needed. Speak to your doctor about the best approach for you, especially if you’ve tried to quit multiple times without success. Healthcare providers can offer personalized advice and may prescribe medications or recommend therapies to increase your chances of success.

While quitting smoking may be tough, it’s absolutely achievable with the right combination of methods and support. Whether it’s through medication, therapy, or alternative approaches like mindfulness, taking the first step is crucial. Don't hesitate to seek help—your health is worth it.

When the sun’s blazing, your skin is usually the first to complain. Sweat, stickiness, breakouts, and redness. It’s like your face throws a full-blown tantrum every summer. But what if a few food tweaks could help you survive the sizzle with glowing, Instagram-filter-free skin?

Dr Geetika Mittal, dermatologist, is dishing out some no-nonsense, kitchen-level skin wisdom. Her summer skincare rules are so simple, they might just be hiding in your fridge or snack shelf. And yes, one of them will surprise you.

1. Say Yes to Vitamin E Foods

According to Dr Mittal, foods rich in vitamin E are your skin’s best summer buddy. Because they pack anti-ageing powers and act like a little sunscreen from within. “Vitamin E helps protect the skin from UV damage and supports a youthful, even-toned look,” she shares.

Her go-to options? California almonds (for a crunchy fix), avocados (for toast, of course), and spinach (for balance). “Almonds, in particular, offer healthy fats and vitamin E (alpha-tocopherol), which strengthen the skin’s defence against sun-induced damage and improve texture,” she adds.

2. Cut Back on the Sweet Stuff

If you're the type who dives into dessert after every meal, brace yourself. Dr Mittal warns, “Excess sugar harms both your overall health and your skin.” AGEs, those advanced glycation end products that break down collagen and elastin. It will result in saggy skin and dullness.

She explains that sugar also “spikes insulin levels, which can increase oil production, worsening acne and dark spots, especially in sweaty summer conditions.” Give sugar the boot, and switch to natural options like jaggery or honey. Not as shocking as quitting sugar altogether, but hey, your skin will thank you.

3. Ditch Oily, Fried Foods

Those crispy fries and golden samosas might be ruining your skincare game. Dr Mittal says, “Greasy and fried foods, especially in summer, can contribute to clogged pores, excess oil, and acne breakouts.”

“If you’re craving snacks, go for healthier choices like almonds,” she suggests. Not only do they come packed with 15 essential nutrients, but they also win major brownie points from the Indian Council of Medical Research. “Almonds are an excellent snack swap, offering protein, vitamins, and skin-nourishing benefits,” she confirms.

4. Embrace the Power of Omega-3s

Fish might not be the first thing that comes to mind when talking skincare, but Dr Mittal says it should be. “Including omega-3-rich foods like salmon in your diet can help calm skin irritation and reduce redness, common during summer.”

These fatty acids work behind the scenes to keep your skin happy with proper hydration, inflammation control, and that enviable soft glow. “If your skin feels stressed or inflamed from sun exposure, adding Omega-3s can be a natural way to support its recovery,” she adds.

5. Hydrate, Hydrate, Hydrate!

No summer skincare list is complete without the hydration shout-out. Dr Mittal keeps it classic here: “Drinking plenty of water helps counter the moisture lost through sweat, keeps the skin plump, reduces the appearance of fine lines, and supports a smooth, even texture.”

She points out that staying hydrated also flushes out toxins, giving you that dewy, bright summer glow. So go ahead, chug that water bottle like it’s the elixir of life. Because, frankly, it kind of is.

Dr Mittal’s summer skincare commandments are surprisingly doable and mostly snackable. By loading up on nutrient-rich foods, ditching the greasy and sugary culprits, and staying well-hydrated, you can sail through summer without breaking a sweat.

When we talk about fertility, conversations usually revolve around ovulation trackers, hormonal injections, and what women should or shouldn’t be doing. But this lopsided approach is clinically outdated. Male factors contribute to nearly 50% of all infertility cases. Yet, most consultations still focus solely on the female partner, often reducing men to the role of sperm donors with zero follow-up. Men have hormones, stress, and lifestyle risks too.

Why Fitness Isn’t Just About Abs: It's About Sperm

“Moderate, regular physical activity can significantly improve male reproductive health,” says Dr Kanchi. And no, that doesn’t mean training for a triathlon. It means adding just enough movement to boost hormone balance, sperm quality, and even mental health. According to her, gentle workouts can improve testosterone levels, sperm motility and concentration, and lower the stress hormone cortisol. Basically, fitness isn’t just about getting beach-ready; it’s about getting baby-ready.

Testosterone, Tight Shorts, and Other Cautionary Tales

Before you go signing up for a 6-day bootcamp, Dr Kanchi does drop some caution. “Excessive or intense training, especially endurance activities like long-distance running or heavy bodybuilding, can negatively impact male fertility,” she warns. Why? Testicular overheating, spiked cortisol, and suppressed testosterone. Also, tight athletic wear during long bike rides should be avoided.

Balance is the fix. Not burnout. Dr Kanchi recommends walking, yoga, swimming, bodyweight training, and light resistance workouts. Cycling? Okay in moderation, with padded shorts and plenty of breaks.

Make Way for the Fertility-Friendly Workout Routine

If you’re building a fertility-first fitness plan, Dr Kanchi has a checklist:

• Consistency over intensity: Aim for 150 minutes a week. That’s 30 minutes, five days. Easy.
• Keep workouts under an hour: No one’s asking for Ironman-level endurance.
• Cool it: Literally. Skip saunas, tight spandex, and boiling hot pools.
• Hydrate like it’s your job: Dehydration messes with energy and ejaculate.
• Prioritise rest days: Your sperm need their beauty sleep too.
• Pair movement with diet: Think antioxidants, lean protein, and fewer biscuits.
• IVF and the Fitness Balance Beam

Dr Kanchi says that physical activity still plays a role even during IVF, but it needs to be gentle and strategic. “Avoid high-impact sports or heavy lifting during sperm collection phases,” she says. Focus on relaxation, emotional wellness, and stress management instead. If possible, rope in a fertility-aware trainer or physiotherapist.

Why Fertility Isn’t Just Physical; It’s Mental Too

Trying to conceive, especially via IVF, can feel like an emotional obstacle course. Men are often told to ‘stay strong’ while bottling up anxiety, helplessness, and grief. “Physical activity becomes not just a fitness tool but a mental health lifeline,” says Dr Kanchi. Even a walk or 20-minute yoga session can reduce depression, boost motivation, and bring back a sense of control.

Fertility Isn't Just a Woman's Matter

For Dr Bhavna Banga, Director of Infertility at Cloudnine Group of Hospitals, it is clear: “Fertility care should not be a solo act.” She believes it's time to give men equal space in the fertility room along with access to emotional support, advanced diagnostics, and transparent treatment discussions. Why? Because unexplored male issues like sperm DNA fragmentation or hormonal imbalances could be the missing link in repeated IVF failures.

“Couples who walk this path together, emotionally and medically, emerge more connected, more informed, and better prepared,” she says.

Dr Kanchi says, “Just move consistently, mindfully, and with your long-term health in mind.” And Dr Banga? She wants every man to feel like an equal part of the fertility equation. Because when both partners are equally heard, involved, and supported, fertility care becomes more hopeful for everyone.

Did you know? Your liver is the ultimate multitasker. It filters your blood, metabolises fats, breaks down toxins, and basically moonlights as a full-time cleaner, chef, and security guard. But chuck in too much processed food, sugar, and Netflix-induced couch time, and even this organ can get furious.

Non-alcoholic fatty liver disease (NAFLD) is what happens when excess fat builds up in your liver cells and you don’t need to drink alcohol to get it. But it’s often reversible. You don’t need fancy supplements, bootcamp workouts, or a personal chef to start turning things around.

Here are five simple yet genuinely effective things you can do at home every single day to help reverse fatty liver.

1. Start Your Day With a Glass of Warm Lemon Water

Lemons contain vitamin C and antioxidants that support liver detoxification. Starting your morning with warm lemon water, without sugar, gently nudges your digestion awake and encourages bile production. Also, swapping your usual sugary morning beverage for lemon water cuts out unnecessary calories, which is crucial since weight loss can drastically improve liver health.

2. Go for a 10-Minute Walk

You don’t need a 90-minute sweat-fest to make your liver happy. Studies show that even short bursts of movement can help reduce liver fat. A brisk 10-minute walk after meals, walking your dog outside before it hits the bed, or even pacing during phone calls counts. Your liver loves movement because it helps regulate blood sugar, burn fat, and reduce insulin resistance, all of which are major players in fatty liver.

3. Eat Something That Looks Like It Was Grown, Not Made

Your liver thrives on whole foods, especially ones high in fibre and antioxidants. Eat greens, berries, beans, lentils, and cruciferous veg like broccoli or cabbage. Aim to have at least one rainbow-coloured meal a day. The brighter your plate, the more likely it is to contain the nutrients your liver needs to flush out fat and function smoothly.

4. Say No to Sugar

We all know how much the wellness world dreads sugar, but cutting it out completely feels tough. So just swap one sugary thing a day for a smarter option. Choose fruit over juice. Greek yoghurt over ice cream. A handful of nuts over a biscuit binge. Even modest reductions in sugar can significantly lower liver fat levels. Sugar, especially fructose, is a known liver enemy. It converts to fat quickly and makes your liver feel like it's drowning in syrup.

5. Sleep Like It’s Your Job

Deep, quality sleep is one of the most underrated tools in liver health. Poor sleep disrupts hormones, increases cravings for junk, and worsens insulin resistance, all of which can accelerate fatty liver. Aim for 7–9 hours of uninterrupted sleep and try sticking to a regular bedtime, even on weekends. Put your phone on aeroplane mode, dim the lights, and create a pre-bed ritual that doesn't involve doomscrolling or late-night cheese toasties.

Reversing fatty liver doesn’t have to mean massive lifestyle overhauls. It’s about making consistent, doable tweaks that your body can actually stick with. Drink the lemon water. Walk a little. Eat real food. Ditch some sugar. Get that sleep.