Health and Me

Tanya Dutt

Doctor Reveals 4 Lifestyle Hacks That Lower Cholesterol Better Than Statins

You go for a routine check-up, and your doctor warns about high cholesterol. The usual solution? Statins. But what if lifestyle changes could work even better? Science-backed habits—like eating right, staying active, and managing stress—can naturally lower bad cholesterol, improving <span>heart health</span> without solely relying on medication.

High cholesterol is now a significant health issue, causing an elevated risk of heart disease, stroke, and other cardiovascular diseases. Although statins, or cholesterol-lowering drugs, are widely prescribed, they might not be the ideal or sole answer.

LDL cholesterol makes the largest single contribution to atherosclerosis, where arteries constrict and thicken with a buildup of plaques. Atherosclerosis risk factors include an increased risk for heart attacks and strokes, and for decreased blood flow to crucial organs. In most cases of high cholesterol, there is an underlying genetic condition. However, unhealthy eating patterns, physical inactivity, cigarette smoking, as well as coexisting medical diseases like diabetes and hypothyroidism, can contribute to elevated levels of LDL cholesterol. According to Dr. Kapil Kochhar, Head of General &amp; Minimally Invasive Surgery, four potent lifestyle changes can reduce 'bad' cholesterol (LDL) levels better than medication alone.

The better news? When adopted early and consistently, these four lifestyle changes can be more effective at reducing cholesterol levels than statins, without the side effects.

<h2>1. The Power of a <span rel="noindex">Heart-Healthy Diet</span></h2>

Diet is the most important aspect in lowering cholesterol levels. Dr. Kochhar underlines that saturated and trans fat can be substituted with heart-friendly fats to a great extent and this will directly affect the levels of LDL.

Fiber foods like oats, lentils, beans, and fruits serve as natural cholesterol absorbers and enable the body to get rid of excess LDL. Soluble fiber traps cholesterol in the intestine and prevents it from being absorbed into the blood.

Healthy fats in nuts, seeds, avocados, and olive oil should substitute saturated fats from fried and processed foods. Omega-3 fatty acids, which are found in fatty fish such as salmon and mackerel, are very effective in lowering LDL and increasing 'good' HDL cholesterol.

Dr. Kochhar also cautions against too much consumption of refined sugars and carbohydrates, which can lead to increased triglyceride levels, another heart disease risk factor. Instead, he recommends whole grains, leafy greens, and lean proteins as the best sources to create a balanced, cholesterol-friendly diet.

<h2>2. Key to Balancing Cholesterol is Daily Exercise</h2>

Regular physical activity is an important part of heart health and <span>cholesterol control</span>. Exercise not only reduces levels of LDL cholesterol, which helps to clear excess cholesterol from the blood.

Dr. Kochhar suggests a minimum of 30 minutes of moderate exercise, including brisk walking, cycling, swimming, or strength training, on most days of the week. Research has demonstrated that aerobic exercise enhances cholesterol profiles by increasing the body's capacity to metabolize fats.

Also, physical activity promotes weight control, an important consideration in patients with high cholesterol. The most common reason for increased levels of LDL is obesity, and weight loss is associated with favorable changes in the lipid profile. Even small regular efforts in physical activity are followed by long-term benefits.

<h2>3. Stress Management for a Better Heart</h2>

Stress has an immense effect on cholesterol levels by usually resulting in unhealthy ways of coping, for example, smoking, overeating, or taking too much alcohol. Cortisol, which is the body's major stress hormone, has also been associated with elevated LDL cholesterol and triglyceride levels.

Dr. Kochhar points to stress management methods as a crucial aspect of reducing cholesterol naturally. Doing yoga, meditation, deep breathing, and sleeping well can assist in balancing cortisol levels and averting spikes in cholesterol.

In addition, partaking in soothing activities—reading, being in nature, or being mindful—are also beneficial to heart health. Research indicates that individuals who can effectively manage stress have improved cholesterol and cardiovascular functioning.

<h2>4. Quit Smoking and Reducing Alcohol Intake</h2>

Smoking and heavy drinking can greatly raise cholesterol levels and overall cardiovascular risk.

Dr. Kochhar says that smoking injures blood vessels and decreases HDL cholesterol, allowing LDL cholesterol to more readily build up in arteries. Smoking cessation can produce nearly instant changes in cholesterol levels and overall cardiac health.

Equally, heavy alcohol consumption leads to elevated triglycerides, an unhealthy type of fat in the blood. Though moderate drinking—especially red wine—has been associated with certain heart benefits as a result of its antioxidant nature, heavy consumption cancels these benefits. Dr. Kochhar recommends that alcohol consumption be restricted to moderate levels, which he defines as a drink a day for women and two drinks a day for men.

<h2>Long-Term Consequences of Lifestyle Modification</h2>

Although statins can efficiently reduce cholesterol, they are associated with possible side effects like muscle aching, liver injury, and gastrointestinal complications. In addition, they fail to correct the underlying causes of high cholesterol, so people end up relying on medication for the rest of their lives.

Conversely, becoming heart healthy does not just decrease cholesterol but also enhances well-being. A synergy of healthy diet, exercise, stress control, and smoking cessation is a long-term solution to heart health.

Dr. Kochhar stresses that these lifestyle changes, when adhered to daily, can equal or even surpass the potency of statins. Further, they lead to improved blood pressure, weight control, and lower inflammation—resulting in a balanced approach to preventing heart disease.

High cholesterol is a leading worldwide health issue, yet medication is not the solution. Four potent lifestyle tricks—enhancing diet, boosting exercise, stress management, and quitting unhealthy habits—can reduce cholesterol more efficiently than statins in most instances, states Dr. Kapil Kochhar.

While statins may be necessary for some individuals with extremely high cholesterol or genetic predisposition, lifestyle changes remain the most effective and sustainable method for long-term heart health.

<em>Dr. Kapil Kochhar is Head of General &amp; Minimally Invasive Surgery (Unit II) at Artemis Hospitals In India</em>

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You go for a routine check-up, and your doctor warns about high cholesterol. The usual solution? Statins. But what if lifestyle changes could work even better? Science-backed habits—like eating right, staying active, and managing stress—can naturally lower bad cholesterol, improving heart health without solely relying on medication.High cholesterol is now a significant health issue, causing an elevated risk of heart disease, stroke, and other cardiovascular diseases. Although statins, or cholesterol-lowering drugs, are widely prescribed, they might not be the ideal or sole answer.LDL cholesterol makes the largest single contribution to atherosclerosis, where arteries constrict and thicken with a buildup of plaques. Atherosclerosis risk factors include an increased risk for heart attacks and strokes, and for decreased blood flow to crucial organs. In most cases of high cholesterol, there is an underlying genetic condition. However, unhealthy eating patterns, physical inactivity, cigarette smoking, as well as coexisting medical diseases like diabetes and hypothyroidism, can contribute to elevated levels of LDL cholesterol. According to Dr. Kapil Kochhar, Head of General & Minimally Invasive Surgery, four potent lifestyle changes can reduce 'bad' cholesterol (LDL) levels better than medication alone.The better news? When adopted early and consistently, these four lifestyle changes can be more effective at reducing cholesterol levels than statins, without the side effects.1. The Power of a Heart-Healthy DietDiet is the most important aspect in lowering cholesterol levels. Dr. Kochhar underlines that saturated and trans fat can be substituted with heart-friendly fats to a great extent and this will directly affect the levels of LDL.Fiber foods like oats, lentils, beans, and fruits serve as natural cholesterol absorbers and enable the body to get rid of excess LDL. Soluble fiber traps cholesterol in the intestine and prevents it from being absorbed into the blood.Healthy fats in nuts, seeds, avocados, and olive oil should substitute saturated fats from fried and processed foods. Omega-3 fatty acids, which are found in fatty fish such as salmon and mackerel, are very effective in lowering LDL and increasing 'good' HDL cholesterol.Dr. Kochhar also cautions against too much consumption of refined sugars and carbohydrates, which can lead to increased triglyceride levels, another heart disease risk factor. Instead, he recommends whole grains, leafy greens, and lean proteins as the best sources to create a balanced, cholesterol-friendly diet.2. Key to Balancing Cholesterol is Daily ExerciseRegular physical activity is an important part of heart health and cholesterol control. Exercise not only reduces levels of LDL cholesterol, which helps to clear excess cholesterol from the blood.Dr. Kochhar suggests a minimum of 30 minutes of moderate exercise, including brisk walking, cycling, swimming, or strength training, on most days of the week. Research has demonstrated that aerobic exercise enhances cholesterol profiles by increasing the body's capacity to metabolize fats.Also, physical activity promotes weight control, an important consideration in patients with high cholesterol. The most common reason for increased levels of LDL is obesity, and weight loss is associated with favorable changes in the lipid profile. Even small regular efforts in physical activity are followed by long-term benefits.3. Stress Management for a Better HeartStress has an immense effect on cholesterol levels by usually resulting in unhealthy ways of coping, for example, smoking, overeating, or taking too much alcohol. Cortisol, which is the body's major stress hormone, has also been associated with elevated LDL cholesterol and triglyceride levels.Dr. Kochhar points to stress management methods as a crucial aspect of reducing cholesterol naturally. Doing yoga, meditation, deep breathing, and sleeping well can assist in balancing cortisol levels and averting spikes in cholesterol.In addition, partaking in soothing activities—reading, being in nature, or being mindful—are also beneficial to heart health. Research indicates that individuals who can effectively manage stress have improved cholesterol and cardiovascular functioning.4. Quit Smoking and Reducing Alcohol IntakeSmoking and heavy drinking can greatly raise cholesterol levels and overall cardiovascular risk.Dr. Kochhar says that smoking injures blood vessels and decreases HDL cholesterol, allowing LDL cholesterol to more readily build up in arteries. Smoking cessation can produce nearly instant changes in cholesterol levels and overall cardiac health.Equally, heavy alcohol consumption leads to elevated triglycerides, an unhealthy type of fat in the blood. Though moderate drinking—especially red wine—has been associated with certain heart benefits as a result of its antioxidant nature, heavy consumption cancels these benefits. Dr. Kochhar recommends that alcohol consumption be restricted to moderate levels, which he defines as a drink a day for women and two drinks a day for men.Long-Term Consequences of Lifestyle ModificationAlthough statins can efficiently reduce cholesterol, they are associated with possible side effects like muscle aching, liver injury, and gastrointestinal complications. In addition, they fail to correct the underlying causes of high cholesterol, so people end up relying on medication for the rest of their lives.Conversely, becoming heart healthy does not just decrease cholesterol but also enhances well-being. A synergy of healthy diet, exercise, stress control, and smoking cessation is a long-term solution to heart health.Dr. Kochhar stresses that these lifestyle changes, when adhered to daily, can equal or even surpass the potency of statins. Further, they lead to improved blood pressure, weight control, and lower inflammation—resulting in a balanced approach to preventing heart disease.High cholesterol is a leading worldwide health issue, yet medication is not the solution. Four potent lifestyle tricks—enhancing diet, boosting exercise, stress management, and quitting unhealthy habits—can reduce cholesterol more efficiently than statins in most instances, states Dr. Kapil Kochhar.While statins may be necessary for some individuals with extremely high cholesterol or genetic predisposition, lifestyle changes remain the most effective and sustainable method for long-term heart health.Dr. Kapil Kochhar is Head of General & Minimally Invasive Surgery (Unit II) at Artemis Hospitals In India

doctor reveals 4 lifestyle hacks that lower cholesterol better than statins

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In a world-first scientific effort, researchers in the UK have completed the largest human imaging study in history, scanning the bodies of over 100,000 volunteers. The result? More than one billion medical images—and a revolutionary new understanding of how diseases begin, progress, and, crucially, how they can be stopped before symptoms appear.

This landmark milestone is part of the UK Biobank Imaging Study, a government-backed project that has been quietly building one of the most detailed health databases in the world for over a decade. Now, after 11 years of work, the study is delivering insights that could permanently reshape the future of preventive healthcare.

<h2>Why Are Scientists Scanning for the Whole Human Story?</h2>

Each participant in the study spent about five hours undergoing advanced imaging: magnetic resonance imaging (MRI) of the brain, heart, liver, and abdomen; DEXA scans to assess bone density and body fat; and ultrasounds of the carotid arteries. In total, more than 12,000 images per person were collected.

But the images are just one piece of a much larger puzzle. These scans are linked with each individual’s genetics, lifestyle choices, blood biomarkers, and medical history—many of which have been tracked for over 15 years. It’s this integration of data that allows researchers to identify disease patterns invisible to conventional medicine.

“This massive imaging project is making the invisible visible,” says Professor Sir Rory Collins, principal investigator and CEO of UK Biobank. “We’re seeing how disease takes hold silently, shaped by genetics, lifestyle, and environment long before symptoms begin.”

<h2>How the Data Is Already Saving Lives?</h2>

The data has already sparked breakthroughs that are changing how diseases are diagnosed and treated across the world. Take dementia, for instance. NHS memory clinics are now using tools developed through UK Biobank to analyze brain scans with far greater accuracy.

In cardiac care, an AI tool trained on UK Biobank data is being used in over 90 countries to scan heart images in under a second—a task that previously took clinicians nearly 15 minutes.

The power of scale can’t be overstated. By comparing hundreds of thousands of images of healthy individuals with those who developed disease, scientists have been able to develop AI-driven models to detect:

<ul><li>Early signs of liver disease</li><li>Calcification in major arteries</li><li>Brain shrinkage from even mild alcohol use</li><li>Abnormal fat distribution linked to diabetes and cardiovascular disease</li></ul>These insights aren’t speculative—they’re already in use in clinical settings and influencing global guidelines.

<h2>Studying the Science of Disease, Before It Strikes</h2>

What makes UK Biobank’s imaging study different is its ability to see disease in the making. Researchers aren’t just looking at patients after symptoms appear. They’re watching how organs change over time and using AI to predict what might happen next.

For instance, by comparing a person’s actual heart image to a personalized digital “healthy twin” (an AI-generated model based on age, sex, height, and weight), doctors can identify the earliest signs of cardiac deterioration—before it shows up in routine tests.

The study has also shown that organs can biologically age faster than the rest of the body. This means someone could have a healthy-looking BMI, but their liver or brain might already be at risk. These insights could fundamentally change how we define "at-risk" populations.

Perhaps one of the most eye-opening takeaways from the project is how misleading traditional health indicators can be.

Two people with identical BMIs might carry fat in radically different—and clinically significant—ways. One may store fat in protective subcutaneous layers, while another may accumulate it around vital organs, increasing their risk of heart disease and diabetes.

“Body mass index is a very crude measure,” says Collins. “We now know the health risk associated with different fat distributions can be vastly different.”

<h2>COVID-19 and the Hidden Toll on the Brain</h2>

The UK Biobank’s imaging database even gave scientists a unique opportunity during the pandemic: analyzing brain scans taken before and after COVID-19 infections. What they found was alarming—evidence of brain shrinkage in areas responsible for memory, smell, and emotion, even in patients with mild symptoms.

This was one of the first pieces of concrete neurological evidence of COVID-19’s lingering effects, made possible only because of the repeat scanning design of the Biobank study.

The entire dataset is housed on a cloud-based platform, currently accessed by over 21,000 researchers from more than 60 countries. Crucially, the platform is open to early-career scientists and researchers in low-resource settings—democratizing access to one of the most powerful tools in modern health science.

To date, the data has been the foundation for more than 16,000 peer-reviewed scientific papers, helping to drive policy changes, update clinical protocols, and accelerate drug discovery.

<h2>How These Scans Will Help Predict Illness Years in Advance?</h2>

The study’s next phase aims to include repeat scans for all 100,000 participants. With that, scientists will be able to track how changes in the brain, heart, liver, and fat distribution occur over time—and tie those changes to environmental exposures, behaviors, and genetics.

Already, AI models trained on Biobank data are being used to predict the onset of 38 different diseases, often years before symptoms emerge. The ultimate goal? A system where a routine scan could flag risk factors early enough for lifestyle changes or treatment to prevent disease altogether.

This study doesn’t just reveal what’s possible when imaging data is scaled—it shows what’s missing in most health systems worldwide: routine access to whole-body imaging.

Most people never undergo a scan unless they’re already sick. Yet this project proves that diseases like Alzheimer’s, fatty liver, and cardiovascular complications begin quietly, and can be detected early with the right tools.

Imagine a future where whole-body scans, paired with AI and personal data, become a standard part of preventive checkups—just like blood pressure or cholesterol testing. That future isn’t far off. UK Biobank is paving the way.

The UK Biobank’s imaging study is more than a scientific milestone—it’s a mindset shift. Instead of chasing illness after it appears, the study invites us to rethink healthcare as a forward-looking, data-powered practice that identifies risk before it becomes reality.

As Sir Rory Collins said, “We ain’t seen nothing yet.” He’s right. What this study makes clear is that the best time to treat disease is before it starts—and now, we finally have the tools to make that possible.

uk human imaging study

100000 body scans

disease prediction research

brain scan uk biobank

health research uk

organ imaging science

early illness detection

In a world-first scientific effort, researchers in the UK have completed the largest human imaging study in history, scanning the bodies of over 100,000 volunteers. The result? More than one billion medical images—and a revolutionary new understanding of how diseases begin, progress, and, crucially, how they can be stopped before symptoms appear.This landmark milestone is part of the UK Biobank Imaging Study, a government-backed project that has been quietly building one of the most detailed health databases in the world for over a decade. Now, after 11 years of work, the study is delivering insights that could permanently reshape the future of preventive healthcare.Why Are Scientists Scanning for the Whole Human Story?Each participant in the study spent about five hours undergoing advanced imaging: magnetic resonance imaging (MRI) of the brain, heart, liver, and abdomen; DEXA scans to assess bone density and body fat; and ultrasounds of the carotid arteries. In total, more than 12,000 images per person were collected.But the images are just one piece of a much larger puzzle. These scans are linked with each individual’s genetics, lifestyle choices, blood biomarkers, and medical history—many of which have been tracked for over 15 years. It’s this integration of data that allows researchers to identify disease patterns invisible to conventional medicine.“This massive imaging project is making the invisible visible,” says Professor Sir Rory Collins, principal investigator and CEO of UK Biobank. “We’re seeing how disease takes hold silently, shaped by genetics, lifestyle, and environment long before symptoms begin.”How the Data Is Already Saving Lives?The data has already sparked breakthroughs that are changing how diseases are diagnosed and treated across the world. Take dementia, for instance. NHS memory clinics are now using tools developed through UK Biobank to analyze brain scans with far greater accuracy.In cardiac care, an AI tool trained on UK Biobank data is being used in over 90 countries to scan heart images in under a second—a task that previously took clinicians nearly 15 minutes.The power of scale can’t be overstated. By comparing hundreds of thousands of images of healthy individuals with those who developed disease, scientists have been able to develop AI-driven models to detect:Early signs of liver diseaseCalcification in major arteriesBrain shrinkage from even mild alcohol useAbnormal fat distribution linked to diabetes and cardiovascular diseaseThese insights aren’t speculative—they’re already in use in clinical settings and influencing global guidelines.Studying the Science of Disease, Before It StrikesWhat makes UK Biobank’s imaging study different is its ability to see disease in the making. Researchers aren’t just looking at patients after symptoms appear. They’re watching how organs change over time and using AI to predict what might happen next.For instance, by comparing a person’s actual heart image to a personalized digital “healthy twin” (an AI-generated model based on age, sex, height, and weight), doctors can identify the earliest signs of cardiac deterioration—before it shows up in routine tests.The study has also shown that organs can biologically age faster than the rest of the body. This means someone could have a healthy-looking BMI, but their liver or brain might already be at risk. These insights could fundamentally change how we define "at-risk" populations.Perhaps one of the most eye-opening takeaways from the project is how misleading traditional health indicators can be.Two people with identical BMIs might carry fat in radically different—and clinically significant—ways. One may store fat in protective subcutaneous layers, while another may accumulate it around vital organs, increasing their risk of heart disease and diabetes.“Body mass index is a very crude measure,” says Collins. “We now know the health risk associated with different fat distributions can be vastly different.”COVID-19 and the Hidden Toll on the BrainThe UK Biobank’s imaging database even gave scientists a unique opportunity during the pandemic: analyzing brain scans taken before and after COVID-19 infections. What they found was alarming—evidence of brain shrinkage in areas responsible for memory, smell, and emotion, even in patients with mild symptoms.This was one of the first pieces of concrete neurological evidence of COVID-19’s lingering effects, made possible only because of the repeat scanning design of the Biobank study.The entire dataset is housed on a cloud-based platform, currently accessed by over 21,000 researchers from more than 60 countries. Crucially, the platform is open to early-career scientists and researchers in low-resource settings—democratizing access to one of the most powerful tools in modern health science.To date, the data has been the foundation for more than 16,000 peer-reviewed scientific papers, helping to drive policy changes, update clinical protocols, and accelerate drug discovery.How These Scans Will Help Predict Illness Years in Advance?The study’s next phase aims to include repeat scans for all 100,000 participants. With that, scientists will be able to track how changes in the brain, heart, liver, and fat distribution occur over time—and tie those changes to environmental exposures, behaviors, and genetics.Already, AI models trained on Biobank data are being used to predict the onset of 38 different diseases, often years before symptoms emerge. The ultimate goal? A system where a routine scan could flag risk factors early enough for lifestyle changes or treatment to prevent disease altogether.This study doesn’t just reveal what’s possible when imaging data is scaled—it shows what’s missing in most health systems worldwide: routine access to whole-body imaging.Most people never undergo a scan unless they’re already sick. Yet this project proves that diseases like Alzheimer’s, fatty liver, and cardiovascular complications begin quietly, and can be detected early with the right tools.Imagine a future where whole-body scans, paired with AI and personal data, become a standard part of preventive checkups—just like blood pressure or cholesterol testing. That future isn’t far off. UK Biobank is paving the way.The UK Biobank’s imaging study is more than a scientific milestone—it’s a mindset shift. Instead of chasing illness after it appears, the study invites us to rethink healthcare as a forward-looking, data-powered practice that identifies risk before it becomes reality.As Sir Rory Collins said, “We ain’t seen nothing yet.” He’s right. What this study makes clear is that the best time to treat disease is before it starts—and now, we finally have the tools to make that possible.

uk scientists scan over 100,000 people, what the human imaging study could reveal about your health?

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You Are Starting Your Day All Wrong! A Neuroscientist Reveals The 20-Minute Morning Tweak That Could Unlock Your Creativity, Motivation And Focus

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Checking our phone as soon as we wake has become a new normal, leaving far behind good old healthy practices like yoga, stretching, reading a newspaper or simply relaxing on the balcony. What has become a habit now is to reach for our phone before we have even fully opened both eyes. Scroll through Instagram, check the news, peep your inbox, maybe? So nobody is alone in this. But according to this neuroscientist, your brain hates this. Yes, hates!

<strong>Your Brain’s Morning Superpower</strong>

The moment you wake up, your brain enters what Dr. Wendy Suzuki, a neuroscientist and Dean of the College of Arts and Sciences at <span>New York University</span>, calls peak neuroplastic mode, meaning it is in its most malleable, adaptable, and brilliant state, ready to learn, problem-solve and innovate.

“You have been starting your day out all wrong, and your brain hates it. If your first move in the morning is checking your phone, your brain misses out on its most powerful window of the day. Right after waking up, your brain is in peak neuroplastic mode,” she says in a video shared on Instagram. 

Along with this <span>neuroplasticity</span> boost, your brain also experiences a natural rise in <span>dopamine</span> and <span>cortisol</span> levels in the early hours. Dopamine and cortisol (in their optimal, non-stress-inducing doses) help sharpen your <span>focus</span>, increase <span>creativity</span>, and get you mentally primed for the day.

But the moment you expose your just-woken-up brain to a screen, that power surge gets zapped.

<strong>Screens Hijack Your Mind </strong>

You know that itchy, anxious feeling you sometimes get after doomscrolling in bed? That is no coincidence. Dr. Suzuki says dopamine and cortisol are naturally high, giving you a boost in motivation, creativity, and focus. But screens hijack that potential.

By checking emails or diving into social media, you are handing over the reins of your brain’s agenda to external noise like other people’s updates, demands, and drama. Instead of using that precious cognitive spike for yourself, you are giving it away. Think of it as spending the best part of your mental energy budget on junk.

<strong>The 20-Minute Reset Experiment</strong>

Do not worry; Dr. Suzuki is not asking you to throw your phone away. The fix is refreshingly simple. Just delay <span>screen time</span> by 20 minutes. No fancy apps, no complicated rituals. Just give your brain a 20-minute grace period to breathe, stretch, and be.

"For the next five mornings, delay screen time by just 20 minutes. Instead, stretch. Write down three things you want to focus on or just sit with your coffee and your thoughts. Watch what happens when you give your brain space to lead," she says.

Sounds easy, right? But do not underestimate the impact. Those 20 minutes could become the most productive part of your day. They can set the tone for intentional action instead of reaction.

<strong>Make Your Brain the Boss of Your Morning</strong>

Tomorrow, when your alarm goes off, resist the twitchy urge to swipe. Let your brain stretch its legs first. Stretch your body, jot down your day’s top three priorities, or just sit still and sip your morning brew.

neuroplasticity

dopamine

cortisol

morning routine

screen time

brain health

new york university

creativity

focus

digital detox

Checking our phone as soon as we wake has become a new normal, leaving far behind good old healthy practices like yoga, stretching, reading a newspaper or simply relaxing on the balcony. What has become a habit now is to reach for our phone before we have even fully opened both eyes. Scroll through Instagram, check the news, peep your inbox, maybe? So nobody is alone in this. But according to this neuroscientist, your brain hates this. Yes, hates!Your Brain’s Morning SuperpowerThe moment you wake up, your brain enters what Dr. Wendy Suzuki, a neuroscientist and Dean of the College of Arts and Sciences at New York University, calls peak neuroplastic mode, meaning it is in its most malleable, adaptable, and brilliant state, ready to learn, problem-solve and innovate.“You have been starting your day out all wrong, and your brain hates it. If your first move in the morning is checking your phone, your brain misses out on its most powerful window of the day. Right after waking up, your brain is in peak neuroplastic mode,” she says in a video shared on Instagram. Along with this neuroplasticity boost, your brain also experiences a natural rise in dopamine and cortisol levels in the early hours. Dopamine and cortisol (in their optimal, non-stress-inducing doses) help sharpen your focus, increase creativity, and get you mentally primed for the day.But the moment you expose your just-woken-up brain to a screen, that power surge gets zapped.Screens Hijack Your Mind You know that itchy, anxious feeling you sometimes get after doomscrolling in bed? That is no coincidence. Dr. Suzuki says dopamine and cortisol are naturally high, giving you a boost in motivation, creativity, and focus. But screens hijack that potential.By checking emails or diving into social media, you are handing over the reins of your brain’s agenda to external noise like other people’s updates, demands, and drama. Instead of using that precious cognitive spike for yourself, you are giving it away. Think of it as spending the best part of your mental energy budget on junk.The 20-Minute Reset ExperimentDo not worry; Dr. Suzuki is not asking you to throw your phone away. The fix is refreshingly simple. Just delay screen time by 20 minutes. No fancy apps, no complicated rituals. Just give your brain a 20-minute grace period to breathe, stretch, and be."For the next five mornings, delay screen time by just 20 minutes. Instead, stretch. Write down three things you want to focus on or just sit with your coffee and your thoughts. Watch what happens when you give your brain space to lead," she says.Sounds easy, right? But do not underestimate the impact. Those 20 minutes could become the most productive part of your day. They can set the tone for intentional action instead of reaction.Make Your Brain the Boss of Your MorningTomorrow, when your alarm goes off, resist the twitchy urge to swipe. Let your brain stretch its legs first. Stretch your body, jot down your day’s top three priorities, or just sit still and sip your morning brew.

you are starting your day all wrong! a neuroscientist reveals the 20-minute morning tweak that could unlock your creativity, motivation and focus

World-First Online Calculator by UK Scientists Helps Predict Relapse in Hodgkin Lymphoma Patients; Here is How It Works

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Persistent Nausea After Meals? For This Canadian Woman, It Was Not IBS — It Was Stage 4 Cancer

persistent nausea after meals? for this canadian woman, it was not ibs — it was stage 4 cancer

When an elderly individual is diagnosed with cancer, families often find themselves in a difficult position. The fear in individuals from aggressive treatment, <span>surgical risks</span> and a long recovery period makes many hesitant to proceed even in the cases where the cancer begins in the early stages. 

Understandably, the idea of putting an elderly patient through such a physically and emotionally demanding experience can feel overwhelming. However, in modern medicine, age alone should not be the deciding factor when making <span>cancer treatment</span> decisions. 

<span>Chronological Age</span> vs. <span>Biological Age</span>

Dr. Karthik K. Prasad, Lead Consultant, Surgical Oncologist at Sparsh Hospital, Yeshwanthpur, draws a clear distinction between chronological and biological age. 

“Chronological age can be defined as the number of years the person has lived. Whereas the biological age, on the other hand, is all about how well the body is functioning,” he says. Biological age, he adds, is influenced by several factors, including lifestyle, mental health, environmental exposures and genetics.

He notes that many individuals in their 70s and 80s lead active, healthy lives and are very much capable of recovering from surgery. “Those patients who are young and suffering from many medical problems may also struggle with the same treatment,” he points out, reinforcing that functionality matters more than the age listed on paper.

“In the world of modern <span>oncology</span>, medical decisions are mainly guided by the <span>performance status</span> of patients,” says Dr. Prasad. This performance status is a clinical evaluation of how independently a person can carry out daily physical activities.

“If the patient has good organ function, then they are very much suitable candidates for the surgery or any other form of medical treatment,” he adds. He also emphasises the importance of early treatment. “Early-stage cancer is very curable, especially in a fit elderly patient,” he states. “Avoiding the treatment and delayingthe treatment can also lead to progression and limit the future treatment options as well.”

Cancer surgeries in older adults are seldom urgent, Dr. Prasad explains, which allows ample time for proper preparation. “This also provides enough time to prepare the patient by providing them with an adequate amount of nutrition and offering the psychological support as well.”

While recovery may be slower for older patients, it is usually very possible with the right care. “With the proper care, such as physiotherapy, good nutrition, and emotional support, through which most of the people recover well,” he says. However, he cautions that success lies in meticulous planning. “The key element of the same lies in the pre- and post-operative planning of surgery.”

Dr. Prasad believes that it’s time to break the stereotype that older patients are too fragile for treatment. “It is also true that age sometimes brings the added considerations, but it should not disqualify someone from getting a life-saving treatment,” he says.

He urges families and practitioners to move away from age-based decision-making. “Every decision regarding the medical treatment should be individualised by considering the overall health of the patient, not just only their age.” His message is clear and strong: “In today’s medical world we should only treat people, not their age numbers.”

For Dr. Prasad, both healthy and elderly patients with early-stage cancer “deserve the equal opportunity for getting a cure”. Age, he stresses, “should not stand as the factor in the way of effective treatment and proper assessment; preparation should be adopted.”

elderly cancer

biological age

chronological age

surgical risks

cancer treatment

performance status

oncology

recovery planning

patient fitness

When an elderly individual is diagnosed with cancer, families often find themselves in a difficult position. The fear in individuals from aggressive treatment, surgical risks and a long recovery period makes many hesitant to proceed even in the cases where the cancer begins in the early stages. Understandably, the idea of putting an elderly patient through such a physically and emotionally demanding experience can feel overwhelming. However, in modern medicine, age alone should not be the deciding factor when making cancer treatment decisions. Chronological Age vs. Biological AgeDr. Karthik K. Prasad, Lead Consultant, Surgical Oncologist at Sparsh Hospital, Yeshwanthpur, draws a clear distinction between chronological and biological age. “Chronological age can be defined as the number of years the person has lived. Whereas the biological age, on the other hand, is all about how well the body is functioning,” he says. Biological age, he adds, is influenced by several factors, including lifestyle, mental health, environmental exposures and genetics.He notes that many individuals in their 70s and 80s lead active, healthy lives and are very much capable of recovering from surgery. “Those patients who are young and suffering from many medical problems may also struggle with the same treatment,” he points out, reinforcing that functionality matters more than the age listed on paper.Fitness and Functionality Matter“In the world of modern oncology, medical decisions are mainly guided by the performance status of patients,” says Dr. Prasad. This performance status is a clinical evaluation of how independently a person can carry out daily physical activities.“If the patient has good organ function, then they are very much suitable candidates for the surgery or any other form of medical treatment,” he adds. He also emphasises the importance of early treatment. “Early-stage cancer is very curable, especially in a fit elderly patient,” he states. “Avoiding the treatment and delayingthe treatment can also lead to progression and limit the future treatment options as well.”Preparation and RecoveryCancer surgeries in older adults are seldom urgent, Dr. Prasad explains, which allows ample time for proper preparation. “This also provides enough time to prepare the patient by providing them with an adequate amount of nutrition and offering the psychological support as well.”While recovery may be slower for older patients, it is usually very possible with the right care. “With the proper care, such as physiotherapy, good nutrition, and emotional support, through which most of the people recover well,” he says. However, he cautions that success lies in meticulous planning. “The key element of the same lies in the pre- and post-operative planning of surgery.”Changing the NarrativeDr. Prasad believes that it’s time to break the stereotype that older patients are too fragile for treatment. “It is also true that age sometimes brings the added considerations, but it should not disqualify someone from getting a life-saving treatment,” he says.He urges families and practitioners to move away from age-based decision-making. “Every decision regarding the medical treatment should be individualised by considering the overall health of the patient, not just only their age.” His message is clear and strong: “In today’s medical world we should only treat people, not their age numbers.”For Dr. Prasad, both healthy and elderly patients with early-stage cancer “deserve the equal opportunity for getting a cure”. Age, he stresses, “should not stand as the factor in the way of effective treatment and proper assessment; preparation should be adopted.”

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