At least 10 per cent of the world population is impacted by insomnia, and even more by other sleep related issues. Among various approaches to managing them, yoga has gained recognition as a significant breakthrough. In particular, there are certain mudras, or gestures, that may offer significant benefits for improving sleep quality.

Key Mudras That Help You Sleep Better

2. Prana Mudra (Gesture of Vitality): Touch the tips of the thumb, ring finger, and little finger together, leaving the index and middle fingers extended. This mudra enhances energy flow, reduces fatigue, and can help soothe the mind, aiding in better sleep.

3. Chin Mudra (Gesture of Consciousness): To perform this mudra, touch the tip of the index finger to the tip of the thumb, keeping the other fingers extended. It’s believed to enhance concentration and mental clarity, reducing anxiety and supporting restful sleep.

4. Adi Mudra (First Gesture): This mudra involves folding the thumb into the palm and covering it with the fingers. It’s said to balance the body’s energy and calm the mind, helping to alleviate insomnia and promote relaxation.

5. Gyana Mudra (Gesture of Knowledge): By touching the tip of the index finger to the tip of the thumb, Gyana Mudra fosters mental clarity and calmness, which can be beneficial for sleep.

6. Apan Mudra (Gesture of Digestion): Join the tips of the thumb, middle finger, and ring finger together, keeping the other fingers extended. This mudra helps balance the body’s energy and supports detoxification, potentially improving overall well-being and sleep.

7. Dhyani Mudra (Gesture of Meditation): Place your hands in your lap, with the right hand resting on top of the left, and the tips of the thumbs touching. This mudra enhances meditation and mindfulness, creating a sense of inner peace that can help with sleep.

8. Ushas Mudra (Gesture of Dawn): To perform Ushas Mudra, touch the tip of your thumb and middle finger together while extending the other fingers. This mudra can help to invigorate the mind and body, making it easier to transition from waking to sleeping.

9. Yoni Mudra (Gesture of the Womb): Interlace the fingers and form an inverted triangle with the hands. This mudra is believed to stabilize and harmonize the body’s energies, providing a calming effect that supports restful sleep.

10. Musti Mudra (Fist Gesture): Make a fist with both hands and rest them on your lap or thighs. This mudra is thought to help release pent-up energy and stress, facilitating relaxation and better sleep.

11. Anjali Mudra (Gesture of Reverence): Press the palms of your hands together in front of your chest. Anjali Mudra promotes tranquility and balance, which can aid in reducing stress and improving sleep quality.

12. Ksepana Mudra (Gesture of Purification): Extend the index fingers and touch their tips together while folding the remaining fingers into the palms. This mudra helps in detoxifying the body and mind, potentially leading to improved relaxation and sleep.

13. Shanmukhi Mudra (Gesture of Six Faces): Close your eyes with your fingers, gently press your ears with your thumbs, and cover your mouth with your fingers. This mudra aids in calming the mind and reducing sensory overload, which can support better sleep.

14. Shambhavi Mudra (Gesture of the Divine): Focus your eyes on the space between your eyebrows while keeping your gaze slightly upward. This mudra enhances mental clarity and focus, which can help in reducing anxiety and improving sleep.

The NHS will not be automatically inviting all men above a certain age to check for prostate cancer, unlike the approach for some other cancers. The UK National Screening Committee has suggested that the prostate-specific antigen (PSA) test should only be actively offered to men carrying the BRCA gene mutation, which increases their risk. Still, men can request a PSA test from their GP in certain situations.

Olympic cycling hero Sir Chris Hoy, who has received a terminal diagnosis, is among those campaigning for men with known risk factors to be invited for a PSA test at a certain age, even if they do not have any symptoms.

Prostate Cancer Screening: What Is The PSA Test?

A prostate-specific antigen (PSA) test checks the level of PSA in your blood. PSA is a protein produced by the prostate, a small gland in the male reproductive system located just below the bladder. The prostate produces the fluid part of semen.

The NHS says the test might be suggested if you notice symptoms that could point to prostate cancer, such as:

• urinating more often than usual, feeling a sudden urge to pee, or waking up frequently at night to urinate
• blood in your urine
• difficulty getting or maintaining an erection

However, for most men, urinary symptoms are caused by something other than cancer.

A PSA test is usually carried out at a hospital or GP surgery by a nurse or other healthcare professional. Men are asked to avoid certain activities for 48 hours before the test, as these can temporarily raise PSA levels and affect the result. Activities to avoid include anything that leaves you out of breath, like strenuous exercise.

If a man’s PSA level comes back high, they may be offered a repeat test to see if the levels remain raised. If they do, the GP may refer them to a specialist for further investigations, such as a biopsy or an MRI scan.

Prostate Cancer Screening: Why Is The PSA Screening So Controversial?

PSA levels can rise for many reasons, including minor infections, and around 75% of men with a raised PSA do not have prostate cancer. A high reading can lead to referrals for unnecessary biopsies or MRI scans, or treatment for tumours that might never have caused harm.

The PSA test can also miss aggressive cancers. Research has shown that roughly 15% of men with a normal PSA result may actually have prostate cancer.

Prostate Cancer Screening: Who Can Currently Get The PSA Test?

Routine PSA testing is not offered as standard on the NHS. You might be offered a test if a doctor suspects symptoms that could indicate prostate cancer. Men undergoing treatment for a prostate condition may be offered regular PSA checks to monitor how treatment is progressing.

Men aged 50 and over can request a PSA test from their GP, even without symptoms. Campaigners say many men are unaware that they are at higher risk of prostate cancer and should be actively encouraged to think about having a PSA check.

Prostate Cancer Screening: Who Else Could Get It?

If the UK National Screening Committee’s recommendation is approved by the Government next year, men with the BRCA gene mutation could also be invited for a PSA test. Men who think a family member might have had the BRCA gene mutation can request a genetic test on the NHS to find out.

Usually, when your muscle hurts, it's just from working out too hard, pulling a muscle, or getting a bruise. The pain is normal and goes away after a while. However, the National Health Service (NHS) wants people to know that some types of muscle pain are not normal and could be a medical emergency.

Muscle cramps and pain are considered normal; you may have hurt your leg by a fall, stretched your muscles wrong etc. However, not all pain is harmless and it can lead to more serious consequences. Here is how you identify whether your muscle pain is in dangerous territory or not.

Signs You Should See A Doctor Immediately

NHS explains that one should get help right away if your muscle pain feels like:

• A "burning pain" (like something hot is inside your leg or arm).
• A "deep ache" that feels very intense and goes deep into the muscle.

It's a major red flag if this pain gets much worse when you try to move the sore body part. If you have these symptoms, doctors worry it could be a serious problem called Compartment Syndrome.

What is Compartment Syndrome?

The strong, thin layer of tissue which holds your muscles is called fascia. A compartment is just one of these tight bundles of muscle, blood vessels, and nerves.

Compartment syndrome happens when something causes a lot of swelling or bleeding inside that bundle. Because the fascia around the muscle doesn't stretch easily, the pressure inside the compartment goes up very fast.

This high pressure squeezes the blood vessels and nerves, stopping blood from flowing properly. When blood can't get in to bring oxygen or out to remove waste, the muscle tissue starts to die. That's what causes the severe pain.

What Are The Symptoms of Compartment Syndrome?

It's important to watch out for these symptoms, especially if they follow an injury or intense activity:

Intense Pain: The pain is severe, much worse than normal soreness. It might feel like a deep, burning ache inside the muscle.

Worse with Movement: If you try to move the sore arm or leg, the pain gets instantly and much worse.

Swelling: The muscle might look puffy, or it might feel rock-hard or tight to the touch.

Odd Sensations: You might feel numbness, a pins-and-needles feeling, or feel weak in your hand or foot.

Tightness: The area feels so tight you have trouble moving it normally.

How is Compartment Syndrome Treated?

If the problem is sudden and severe (Acute Compartment Syndrome), it is an emergency, and doctors must act right away.

The Surgery (Fasciotomy)

The surgeon makes a long cut through the tough skin (the muscle cover) that is squeezing the muscle. This immediately releases the pressure, allowing blood to flow normally again to the muscle and nerves.

Recovery

Afterward, you'll need pain medication, and sometimes a skin graft (taking skin from another part of your body) to cover the large wound. You will also need physiotherapy to help the muscle get back its full movement and strength. Since the pain here is linked to exercise, treatment usually starts with changes to your routine:

• Stop activities that trigger the pain. For example, if running hurts, try riding a bike or swimming instead.
• Use anti-inflammatory medicines (like ibuprofen) to ease the discomfort.
• A physical therapist will teach you special stretches and strengthening moves.
• If you run, wearing special shoe inserts might help.
• If these easy changes don't work after a few months, your doctor might then suggest a small surgery.

Researchers found how a cell’s energy source could affect depression and anxiety. The new study published in JNeurosci, led by Southern Medical University, was done on male mice. Researchers discovered that the adenosine triphosphate (ATP), which is the cell’s main energy source and a vital chemical messenger that helps communication between neurons, plays a part in depression and anxiety.

Because good brain cell communication is vital for controlling feelings, the study focused on the hippocampus, a brain area linked to memory, stress, and feeling depressed.

For years, scientists have looked for reasons behind mental health issues like depression and anxiety. While we may know that mental health disorders are caused due to different reasons, researchers have looked into how depression and anxiety stressors are communicated to the brain.

Mental health disorders do not have a single cause. According to the UK Mind organization, there are many different factors that can cause depression or trigger it. Things like childhood depression, life events, physical health problems, family history. So, understanding how this changes in mood and heightened emotions are communicated to the brain, could help us learn more about the root causes of depression as well.

How Does Stress Affect Depression And Anxiety?

Researchers studied what happened to ATP in the hippocampus when mice were under stress. They found that male mice who became more anxious or depressed after long-term stress also had lower levels of ATP.

These mice also had less of a key protein called connexin 43 (Cx43). Think of Cx43 as a tiny door that lets ATP out of cells so it can be used for communication. When Cx43 is low, ATP can't be released properly.

To prove that low ATP release was the problem, researchers did two things:

They lowered Cx43 (the "door") in healthy mice that hadn't been stressed. Even without stress, lowering Cx43 caused the mice to act depressed and anxious, and their ATP levels dropped. This showed that just blocking the ATP release was enough to cause mood problems.

They put Cx43 back (fixed the "door") in the stressed, depressed mice. When they did this, the ATP levels went back up, and the mice's anxious and depressed behaviors got much better.

What Causes Depression and Anxiety?

The lead researcher, Gao, explained that this is the first time scientists have shown that low ATP release in the hippocampus drives both depression and anxiety—suggesting they share one single biological cause.

This is important because depression and anxiety often happen together and are hard to treat at the same time. The study suggests that future treatments could focus on improving ATP signaling by fixing or opening the Cx43 "door," potentially helping people with both conditions at once. The team plans to study female mice next to see if the same process happens in both sexes. Researchers mentioned how these finding can lead to better treatment options for people who have depression and anxiety. More focused studies will also help reveal how mental health issues are different in men and women, as they expand the research across sexes.