It can frequently feel like a complicated dance to navigate the complicated interactions between hormones and menstrual cycles. For many, maintaining general well-being depends on comprehending this process and developing appropriate management skills. Here are some useful management techniques for your period, along with an examination of how hormones impact it.

The Hormone Symphony

Follicular Phase (Days 1–14): The onset of your menstruation marks the start of this phase. Oestrogen levels rise during this period, causing the uterine lining to thicken in anticipation of a possible pregnancy. You may have greater focus and energy.

Ovulation (Around Day 14): An increase in luteinizing hormone (LH) in the middle of the cycle causes ovulation, which is the release of an egg from the ovary. Peak oestrogen levels can cause increased libido and occasionally mood swings.

Luteal Phase (Days 15–28): Progesterone levels rise following ovulation to help the uterus become ready for a fertilised egg. Progesterone levels fall in the absence of pregnancy, which causes the uterine lining to shed and your menstruation to start. Bloating, agitation, and exhaustion are typical symptoms.

Managing Hormonal Fluctuations

Track Your Cycle

Keep a Balanced Diet

Eating a diet high in nutrients can assist in the regulation of hormone swings. Add an abundance of fruits, veggies, whole grains, and lean proteins to your diet. Foods high in omega-3 fatty acids, such as flaxseeds and salmon, and magnesium, such as almonds and leafy greens, can help lessen cramping and inflammation.

Maintain Hydration

Maintaining adequate hydration is essential for general health and can lessen the bloating and exhaustion that come with menstruation. Try to limit your intake of alcohol and caffeine, which can worsen dehydration and bloating, and try to drink at least eight glasses of water each day.

Exercise Regularly

Frequent exercise helps lessen the intensity of cramps and elevate mood. On most days of the week, try to get in at least 30 minutes of moderate activity. Exercises such as swimming, yoga, and walking can be especially helpful.

Control Stress

Hormonal imbalances and menstrual symptoms might be made worse by stress. Include stress-relieving techniques in your routine, such as deep breathing exercises, mindfulness, or meditation. Making time for hobbies and leisure can also aid in stress management.

Enough Sleep

Hormone balance depends on getting enough restful sleep. Try to get seven to nine hours each night. To enhance the quality of your sleep, set up a regular sleep pattern and make your surroundings relaxing.

Take Supplements Into Account

A few nutrients, such magnesium, calcium, and vitamin B6, may help reduce PMS symptoms. However, before beginning a new supplement regimen, speak with your doctor.

Get Medical Guidance

It's crucial to speak with a healthcare professional if your period symptoms are severe or interfere with your everyday activities. Treatment specialised for conditions such as polycystic ovarian syndrome (PCOS) or endometriosis may be necessary.

Dementia is not often a big issue for younger generations; it becomes a problem as we start to age. It is a cognitive degenerative condition that affects our memory, behavior as well as the way we think. However, many times the signs and symptoms of the same can show up earlier than usual as well. While dementia may not be a big concern for younger people, early onset dementia could still be an issue. The Alzheimer’s Society explains that young people who are at risk of early on-set dementia have a wide array of symptoms. Another way to identify it is this simple 30 second test.

Simple 30-Second Test for Early Dementia

A quick and easy test, sometimes called the "clock test," is getting attention. It might help spot early signs of dementia. You just need a pen, paper, and a timer, and it takes less than a minute. Dr. Eric Berg DC showed how to do it in a video: you just have to draw a clock showing 10 minutes past 11 o'clock within 30 seconds.

How to Check Your Drawing

After you draw the clock, you can check it yourself using six simple questions:

• Were any numbers mixed up?
• Did you write all 12 numbers?
• Were they spaced out evenly?
• Were the clock hands pointing the right way?
• Were the hour and minute hands the correct length?
• Did you have enough time to finish?

Dr. Berg says this simple test is "one of the most sensitive ways to spot early thinking problems." Some brain doctors even think it's "more accurate than memory tests."

What is Early-Onset Dementia?

Early-onset dementia means someone gets dementia symptoms before they turn 65. Even though dementia is usually seen in older people, it can, though rarely, affect younger people too.

Dr. Berg also talked about other things that might lead to dementia as we get older. He said that eating too much sugar could make the brain shrink, especially the part important for memory. Also, being stressed a lot might increase the chance of having thinking problems like dementia.

The Alzheimer's Society says that at the beginning, the symptoms of early-onset dementia are often mild and not easy to notice. It's also important that younger people with dementia might not lose their memory first, unlike older people. Instead, they might mostly have trouble with:

• Speaking or understanding language
• Seeing things
• Behavioral changes
• Movement, balance, and coordination

Early-onset dementia is also more likely to be passed down in families. For more information, you can visit the Alzheimer's Society website.

How Dementia Differs in Younger People

Diverse Causes

For younger people, a wider range of different diseases can lead to dementia, making the causes more varied than in older individuals.

Rarer Forms

Younger individuals are much more likely to develop rarer types of dementia, such as frontotemporal dementia (FTD), which is less common in older patients.

Varied Early Symptoms

Unlike older people, younger individuals with dementia often don't experience memory loss as their first symptom, but rather problems with language, vision, or behavior.

Movement Issues

Additionally, younger people with dementia might first notice difficulties with movement, balance, and coordination, which can be an early indicator of the condition.

Higher Inherited Risk

About one in ten younger people diagnosed with dementia have a form that is inherited, meaning it's passed down through their genes.

Fewer Other Health Problems

Many younger individuals who receive a dementia diagnosis typically don't have other serious or chronic long-term health conditions at that time.

Unique Life Concerns

A younger diagnosis brings specific worries about its impact on family, relationships, finances, and daily life, affecting their ongoing responsibilities and future plans.

Family Risk Worries

They may also be concerned that their children or siblings could have a higher risk of developing dementia due to the inherited nature of their condition.

Venting when angry may feel cathartic, but a meta-analysis suggests it might do more harm than good. According to a 2024 study published in Clinical Psychology Review, researchers at Ohio State University analyzed data from 154 studies involving over 10,000 participants and found that venting rarely helps and may, in fact, intensify anger.

“I think it’s really important to bust the myth that if you’re angry you should blow off steam – get it off your chest,” said senior author Brad Bushman, a communication scientist, in a statement. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”

To dig deeper, we spoke to Dr Sumalatha Vasudeva, psychologist at Gleneagles BGS Hospital, Kengeri in

Bengaluru, India. She explains, "There’s a strong belief that venting—shouting, hitting objects, or going to a rage room—helps release anger. This idea, often referred to as catharsis, is deeply rooted in early psychological theory and pop culture."

However, she further adds, "While it feels intuitive, aggressive venting can sometimes amplify anger by increasing physiological arousal and reinforcing aggressive neural patterns. You're addressing the response, not the root cause, which makes the behavior more likely to repeat."

Why Venting Doesn’t Work

The popular “pressure cooker” analogy, which compares venting to releasing steam to prevent emotional explosion, may be outdated. According to the study, activities that increase physical arousal—such as yelling, punching pillows, or even exercising—can heighten physiological responses, which may worsen anger rather than reduce it.

"Not all expressions lead to healing. Aggressive venting provides temporary relief but not true emotional release. Real healing involves working with the root cause of the anger—not just letting off steam," explains Dr Vasudeva. She also notes that true healing often comes from somatic awareness, breathwork, mindfulness, or energetic practices like Reiki. These help us soothe, witness, and integrate anger instead of acting it out.

“To reduce anger, it is better to engage in activities that decrease arousal levels,” Bushman explained. “Despite what popular wisdom may suggest, even going for a run is not an effective strategy because it increases arousal levels and ends up being counterproductive.”

The Dangers of Rumination

While expressing emotions is important, the line between healthy reflection and toxic rumination is thin. The study found that what often passes as "venting" becomes repetitive mental replaying of upsetting events, which only deepens the emotional distress. However, it is true that we do feel better after we went, why is that? To this, Dr Vasudeva has an answer, "People often feel better after venting because they believe their emotional needs have been met. But this sense of control is temporary—a surface-level discharge, not a deep emotional resolution."

The idea for the review was also sparked by the growing popularity of rage rooms—commercial spaces where people pay to smash objects as a form of release.

First author Sophie Kjærvik, a communication scientist at Virginia Commonwealth University, said, “I wanted to debunk the whole theory of expressing anger as a way of coping with it. We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.”

What Works Instead: Calm the Body, Calm the Mind

The research draws from the Schachter-Singer two-factor theory, which explains emotions as a mix of physiological arousal and cognitive interpretation. While cognitive-behavioral therapy (CBT) is often used to address the thinking side of anger, this study emphasized the importance of physical calm as well.

The most effective anger-reducing strategies included:

• Slow-flow yoga
• Diaphragmatic breathing
• Mindfulness meditation
• Progressive muscle relaxation
• Taking a timeout

“It was really interesting to see that progressive muscle relaxation and just relaxation in general might be as effective as approaches such as mindfulness and meditation,” said Kjærvik.

Even yoga, which can be moderately arousing, proved useful due to its focus on breath control and bodily awareness. Fun-based physical activity like ball sports, which involve play rather than intense exertion, also helped by lowering physiological arousal.

Dr Vasudeva also seconds this and says, "Mindfulness and breathwork activate the parasympathetic nervous system—the 'rest and digest' state—which promotes emotional balance, clarity, and the ability to respond constructively."

Reinforcing Aggression

So why do people feel better after venting? According to Bushman, it’s likely due to a false sense of emotional relief. “Any good feeling we get from venting actually reinforces aggression,” he said. The short-term high may trick people into believing venting works, even as their anger worsens beneath the surface.

The researchers emphasized that effective anger management doesn't require therapy sessions or expensive tools. “You don’t need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger,” Kjærvik said. “You can download an app for free on your phone, or you can find a YouTube video if you need guidance.”

Heart health or cardiovascular diseases are the leading causes of mortality in the world. In 2019, 17.9 million people died due to cardiovascular diseases with 85% of these deaths attributed to heart attacks and strokes. There are many types of cardiovascular diseases, many of which are chronic diseases. While the numbers of death due to heart attacks may seem high, new study published in the Journal of the American Heart Association shows these numbers have actually decreased. However, while these numbers went down, chronic diseases have seen a rise.

How Have Heart Disease Deaths Changed Over Time?

To understand how heart disease deaths have changed, researchers looked at national data from 1970 to 2022, focusing on adults aged 25 and older. Heart disease covers many different heart problems. Even though heart disease remains the leading cause of death in the U.S. (responsible for 24% of all deaths in 2022), the total number of deaths from heart disease actually went down by 66%.

Deaths from ischemic heart disease (the most common type, caused by blocked arteries) dropped significantly, from 91% to 53% of all heart disease deaths. Deaths from heart attacks (often the first sign of ischemic heart disease) fell by a huge 89%, making up less than a third of all heart disease deaths in 2022. But the study also found a big increase in other heart conditions, which now account for nearly half of all heart disease deaths. The three conditions that rose the most were:

Hypertensive heart disease

Deaths from this condition, caused by long-term high blood pressure, went up by 106%. It now makes up 13% of all heart-related deaths.

Heart failure

Deaths from this condition, where the heart can't pump enough blood over time, rose by 146%. It now accounts for 12% of all heart-related deaths.

Arrhythmias (irregular heartbeats)

Deaths from arrhythmias, where the heart beats too fast, too slow, or unevenly, soared by 450%. They now make up 4% of all heart-related deaths.

One of the study's authors mentioned that while these trends are "quite clear," some changes in how deaths were categorized might have caused small inaccuracies. Also, the study didn't fully consider how other health problems or things like race might have affected the results. For example, some heart problems might have been underestimated if they stemmed from ischemic heart disease.

Despite these minor points, experts agree the study provides "valuable insights" and is a "well-designed, large-scale study" using over 50 years of data.

Why the Shift to Chronic Heart Conditions?

Experts believe the drop in some heart disease deaths is due to better ways to diagnose problems and improved care. This includes new medicines and procedures that help restore blood flow to the heart.

However, many people who survive a heart attack go on to develop other heart conditions like heart failure or arrhythmias. When you combine this with a growing older population and rising rates of obesity, diabetes, and high blood pressure, it creates "the perfect storm for chronic cardiac disease." This new "wave of chronic heart disease deaths" mainly affects older adults and those with several health issues.

How to Protect Your Heart?

To keep your heart healthy, focus on a few key areas: know your numbers by tracking your blood pressure, cholesterol, blood sugar, and weight, as early detection of issues is vital. Stay active with at least 150 minutes of moderate exercise weekly; even walking can significantly improve heart function. Eat a nutritious diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats, following heart-healthy guidelines. Avoid smoking or seek help to quit, as it's a primary cause of heart disease. Finally, manage stress and get enough sleep, as these often-overlooked factors are crucial for reducing your heart risk.