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 Diet

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.

2. Key to Balancing Cholesterol is Daily Exercise

Regular 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 Heart

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.

4. Quit Smoking and Reducing Alcohol Intake

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.

Long-Term Consequences of Lifestyle Modification

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.

Dr. Kapil Kochhar is Head of General & Minimally Invasive Surgery (Unit II) at Artemis Hospitals In India

A new study suggests that drinking sugary drinks can increase anxiety, among other mental issues, in adolescents by 34 percent.

Sugary drinks are known to be more harmful due to their low fiber, protein, or fat, which typically slow down digestion in solid foods. This means liquid sugar gets into your bloodstream very quickly, causing a sudden jump in blood sugar and insulin levels.

Hyper-fast intake of such drinks can also make it hard for your liver to process the sugar, especially the fructose part. n large amounts, fructose turns into fat in your liver. This buildup of fat is linked to metabolic problems that lead to Type 2 diabetes.

Apart from this, a Bournemouth University, UK literature review analyzed people aged between ten and 19 who drank fizzy drinks, colas, sweetened fruit juices, sweetened milk drinks, energy drinks, and sweetened tea or coffee and found multiple links between the beverages and anxiety diagnosis.

The gut-brain axis — the connection between the brain and the gut — may help explain the link between sugary drinks and anxiety. But gut health is influenced by many factors, including diet, stress, and sleep, which are also linked to anxiety.

Overall, the study suggests that cutting back on sugary drinks could help support teenagers’ mental health. While many studies have looked at how reducing sugary drinks improves physical health, more research is needed to see if it also benefits mental health.

READ MORE: Smoking Cannabis Can Lead To Mental Illnesses In Teenagers, Study Finds

WHO Asks Countries To Tax Sugary Drinks

The World Health Organization is asking countries across the world to increase taxes on sugary drinks and alcohol to reduce cases of chronic conditions such as Type 2 diabetes, obesity, heart disease and fatty liver.

In a January 13 virtual conference, WHO Director-General Dr Tedros Adhanom Ghebreyesus said: "Health taxes have been shown to reduce consumption of these harmful products, helping to prevent disease and reduce the burden on health systems.

"At the same time, they generate an income stream that governments can use to invest in health, education and social protection."

According to a recent report on sugar-sweetened beverages taxes, at least 116 countries tax sugary drinks, including sodas or carbonated canned drinks, but other high-sugar products, such as 100 per cent fruit juices, sweetened milk drinks and ready-to-drink coffees and teas, escape taxation.

Additionally, another report on alcohol taxes shows that even though 167 countries levy taxes on liquor, wine and beer, alcohol has become more affordable or remained unchanged in price in most countries since 2022, as taxes do not get adjusted for inflation and income growth.

How To Cut Back On Sugary Drinks?

Sugary drinks can feel addictive. If you find yourself hooked, try to slowly reduce how much you drink, just like you would with alcohol or tobacco. It helps to plan ahead for when you usually crave a soda.

You can start by mixing plain sparkling water with an equal amount of fruit juice or soda. Then, week by week, slowly reduce the amount of the sugary drink until you're mostly just drinking sparkling water. If it helps, add a little lemon or lime juice for flavor.

Participating in ultra-marathons can cause damage to your red blood cells' flexibility and hamper their oxygen-carrying capacity, a study suggests.

A study published in the American Society of Hematology’s journal Blood Red Cells & Iron notes that extreme forms of exercise may harm, rather than support, overall health.

In the case of ultra-marathons, runners experience breakdown of normal red blood cells during races. Over time, their red blood cells become less flexible and potentially reduce their ability to efficiently carry oxygen, nutrients and waste products throughout the body.

Travis Nemkov, associate professor in the department of biochemistry and molecular genetics at the University of Colorado Anschutz and the study’s lead author said of the results: “Participating in events like these can cause general inflammation in the body and damage red blood cells.

“Based on these data, we don’t have guidance as to whether people should or should not participate in these types of events; what we can say is, when they do, that persistent stress is damaging the most abundant cell in the body.”

Red blood cells transport oxygen and waste throughout the body and must be flexible enough to squeeze through small blood vessels. When red blood cells become inflexible or rigid, they lose their ability to deform and navigate through the body's smallest vessels, leading to impaired oxygen delivery, blockage of blood flow, and rapid destruction by the body's filtration system.

This can lead to low hemoglobin and anemia which can pave the way for diseases like Sickle Cell Disease (SCD), thalassemia, hereditary spherocytosis, and, in some cases, the "storage lesion" of blood in transfusion banks.

READ MORE: Ultra Marathoner Sufiya Sufi Runner: The Woman Who Set 5 Guinness World Records

What Is Low Hemoglobin?

Hemoglobin is the oxygen-carrying protein in red blood cells. Adequate hemoglobin levels are essential for keeping organs and tissues properly supplied with oxygen. Without enough of it, the body begins to struggle to meet its basic energy needs.

Low hemoglobin is usually identified through a blood test. It is most often measured as part of a complete blood count (CBC), which checks different components of the blood, including red and white blood cells and platelets, as per Healthline.

While exact reference ranges can vary slightly between laboratories, healthy adult hemoglobin levels usually fall within the ranges listed below. These values are different for babies, children, and teenagers:

• Normal Hemoglobin Count in Grams per Deciliter (g/dL) | Normal Hemoglobin Count in Grams per Liter (g/L)
• Adult Males: 13.8–17.2 | 138–172
• Adult Females: 12.1–15.1 | 121–151

Any reading below these ranges in adults is considered low hemoglobin and suggests that oxygen delivery in the body may be reduced, as per Mayo Clinic.

Is Low Hemoglobin Ever Dangerous?

Low hemoglobin is not always an emergency. In many cases, it develops gradually and can be managed with treatment. That said, very low levels can be dangerous. A hemoglobin level below 5.0 g/dL has been linked to serious complications, including heart failure and even death. Levels under 6.5 g/dL may be considered life-threatening and require urgent medical care.

What Causes Low Hemoglobin?

One of the most common reasons for low hemoglobin is anemia. Anemia occurs when the body does not have enough healthy red blood cells. The most frequent type is iron-deficiency anemia, which develops when the body lacks enough iron to produce hemoglobin.

Other forms of anemia include pernicious anemia, which occurs when the body cannot properly absorb vitamin B12, and hemolytic anemia, where red blood cells are destroyed faster than they are produced.

Low hemoglobin can also be caused by:

• Blood loss or internal bleeding
• Certain cancers, including leukemia, lymphoma, multiple myeloma, and cancers that spread to the bone marrow
• Chronic kidney disease
• Deficiencies of folate or vitamin B12
• Hypothyroidism
• Liver disease
• Poor nutrition or malnutrition
• Myelodysplastic syndrome (MDS)
• Sarcoidosis
• Sickle cell disease and other inherited blood disorders
• Systemic lupus erythematosus
• Thalassemia, a genetic condition that reduces hemoglobin production
• Excess fluid in the body
• Cancer treatments such as chemotherapy and radiation can also lower hemoglobin levels, particularly in adults over the age of 65.

What Does Having Low Hemoglobin Feel Like?

• Feeling dizzy or lightheaded, sometimes fainting
• Muscle weakness
• Ongoing fatigue or low energy
• Pale or washed-out skin
• Frequent headaches

How Is Low Hemoglobin Treated?

Treatment depends entirely on what is causing the low hemoglobin. A healthcare provider will first identify the underlying reason before recommending treatment. Possible treatment options include:

• Blood transfusion: If hemoglobin is low due to heavy blood loss, a transfusion may be needed to restore levels quickly.
• Vitamin supplements: When nutritional deficiencies are the cause, iron, folate, or vitamin B12 supplements are often prescribed. Hemoglobin levels usually begin to improve within six to eight weeks.
• Intravenous (IV) therapy: In cases where iron or B12 levels need to be raised rapidly, IV infusions may be recommended.
• Bone marrow transplant: This may be required when low hemoglobin is linked to certain cancers or bone marrow disorders.

If a long-term illness is responsible, managing that condition becomes the key part of treatment, alongside monitoring hemoglobin levels regularly.

Researchers from Denmark and Australia have discovered a new virus in the gut that can contribute to the development of colorectal cancer in the body, one of the leading causes of death in the world.

Using genetic sequencing, researchers studied the gut bacteria of cancer patients in a large Danish study and found that Bacteroides fragilis, an anaerobic, gram-negative, pleomorphic to rod-shaped bacterium, often carried a bacteriophage — a virus that infects and reproduces inside bacteria.

This allows it to produce a toxin (BFT) in the colon, promoting chronic inflammation, cell proliferation and tumor growth in the region.

People with colorectal cancer were twice as likely to have this bacteriophage in their gut bacteria. The virus also appears to be previously unknown and does not match any recorded type so far.

Although the first finding came from a small group, it was later confirmed in a larger study of 877 people with and without colorectal cancer. The results suggest that viruses hiding inside B. fragilis may play a role in cancer development.

Microbiologist Flemming Damgaard, from Odense University Hospital in Denmark: "It has been a paradox that we repeatedly find the same bacterium in connection with colorectal cancer, while at the same time it is a completely normal part of the gut in healthy people.

"We have discovered a virus that has not previously been described and which appears to be closely linked to the bacteria we find in patients with colorectal cancer."

What Is Colon Cancer?

Colon cancer develops from polyps in the colon or rectum, often taking years to show symptoms. The cancer begins when small growths called polyps form on the inner lining of the colon or rectum. Over time, changes in the DNA of these cells can cause the polyps to become cancerous.

As abnormal cells multiply, they replace healthy cells and eventually form a mass known as a tumor. This process develops slowly, often taking up to ten years for a precancerous polyp to turn into cancer and begin showing symptoms.

The American Cancer Society notes that colorectal cancer impacts around 1.9 million people every year.. In India, it is the fourth most common cancer among both men and women. In 2022, there were 64,863 new cases and 38,367 deaths.

Projections suggest that incidence will continue to rise by 2026, reflecting both lifestyle changes and improved detection.

Colon cancer can be difficult to detect because it often develops without obvious symptoms. According to experts , these are the three things you should do to protect yourself:

1. Timely risk screening

2. Knowing your cancer family history

3. Acting on early symptoms

What Early Symptoms Should You Look Out For?

Colon cancer rarely announces its presence with dramatic symptoms. More often, it whispers — through changes in bowel habits, subtle abdominal discomfort, or unexplained weight loss.

Some of the most commonly missed early signs include:

• Persistent changes in bowel movements: Chronic constipation or diarrhea often dismissed as dietary effects.
• Blood in stool: Bright red or dark blood should not be ignored.
• Unexplained weight loss: Especially when unintentional.
• Abdominal cramps or bloating: Misinterpreted as common digestive issues.

Persistent changes in bowel habits, especially if they last more than a few days, must be taken seriously. Narrow or ribbon-shaped stools may indicate a tumor partially blocking the colon.