Health and Me

Tanya Dutt

International Yoga Day 2025: Can Mindfulness Rewire Our Relationship With The Planet?

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International Day of Yoga, celebrated worldwide and the theme for this yer is “Yoga for One Earth, One Health.” This powerful theme highlights a profound truth, personal wellness and planetary health are deeply intertwined. Yoga, steeped in ancient Indian wisdom, not only fortifies the body and calms the mind but also cultivates a heightened sense of responsibility toward our environment. As we find our own well-being, we start to love the world a living embodiment of the Sanskrit philosophy Vasudhaiva Kutumbakam, or "the world is one family."

Yoga, which has its origin in the Sanskrit root meaning "union," was born thousands of years ago in India. It merges physical poses (asanas), breathing techniques (pranayama), and conscious awareness (dhyana) to bring harmony between body, mind, and spirit. Yoga is now practiced across the world in countless ways each reflecting the same original intention of wholeness, unifying the self with the greater whole.

Yoga reminds us that nurturing our bodies and minds is inseparable from nurturing the planet. This synergy forms the essence of this year’s theme, encouraging individuals to adopt lifestyles that support both personal and planetary wellbeing.

<h2>Link Between Yoga, Health and Nature</h2>

Dr. Rohit Sane, a doctor at Madhavbaug, underscores mindfulness as the beginning of ecological awareness. He relies on the theory of Panchamahabhoota, an old paradigm that places the Earth element (prithvi) as the most concrete expression of cosmic energies. Everything in our lives our bodies, food, shelter comes from and is based on this divine element.

But contemporary society's unbridled lust combined with widespread resource extraction have propelled Earth into environmental chaos climate extremes, species depletion, pollution, and so forth. Nevertheless, Dr. Sane maintains, "The solution begins within." Yogic awareness a quiet mind, mindful breath enables us to see our footprint on the Earth and decide lives based upon simplicity, appreciation, and accountability.

<h2>Can Yoga Be Used as Mindful Disturbance of Habitual Thinking?</h2>

The illustrious Sage Patanjali described yoga as "Chitta Vritti Nirodha", the stilling of mental flux. Practically speaking, this is about silencing the mind's constant babble to make room for wise choices to arise. The tools of yoga, pranayama, postures, and meditation silence self-centered desires fueled by shallow desires and bring us more in tune with a rhythm in sync with nature.

As awareness deepens, we start taking application of awareness off the mat to what we eat, how we move, and how choices in everyday life cascade through ecosystems.

<h2>Importance of Breath, Balance, and Ecological Harmony</h2>

Acharya Shiv, a meditation and yoga sage, presents a scientific perspective on yogic breathing and its role in ecological awareness.

He describes, "Our body has two nervous systems: sympathetic (action, stress) and parasympathetic (rest, detox). Yoga—through practices such as pranayama—balances these. Balanced expectants of Pingala (right nostril) and Ida (left) Nadis increase cognitive balance, productivity, and emotional resilience.

His prescription: a 10-minute morning and night ritual of Nadi Shodhan (alternate nostril breathing) every day. This establishes physiological balance—cortisol regulated, dopamine uplift balanced, serotonin levels steady—resulting in a tranquil, focused mind prepared to meet personal and planetary challenges.

Yoga's deeper influence extends far beyond flexibility and stress relief. It encourages emotional literacy, an ability to recognize, feel, and respond to emotions in a responsible manner. As our internal world calms down, we then learn to honor others' internal world, both humans and non-human alike. Compassion becomes a guiding impulse, expressed as choices: eating locally seasonal food, minimizing waste, sustainable travel, saving water.

This self-aware ripple effect can impact societies- fostering collaborative initiatives like city parks, community composting, and zero-waste festivals. Yoga-as-mindfulness reframes the conversation from personal wellness to collective responsibility with the Planet.

<h2>How To Add Mindfulness in Everyday Life?</h2>

On this International Yoga Day, institutions can sow seeds of change. Schools can start their days with short asana and pranayama practices, fostering centeredness and ecologically informed awareness. Workplaces could adopt lunch-break yoga sessions, underpinned by communications that connect stress management and sustainability. Community centers could create outdoor classes that combine eco-awareness with movement that reminds participants that their mats are set upon living Earth.

Minimalism and thankfulness can be mutually supported with quiet thankfulness practices, asking participants to thank the Earth prior to or following sessions—for water, air, earth, and all lives.

The theme of "Yoga for One Earth, One Health" comes at the right time amidst worldwide crises- increasing pollution, tree felling, species disappearance, water scarcity. Yoga can be applied by practitioners in areas where climate is having an impact, for example, droughts or floods to build resilience and mental sharpness. Climate anxiety localized in any area can be alleviated and strategized by mindful techniques, building mental well-being as well as civic engagement.

As Dr. Sane reminds us, the Earth is not a resource to be used but a caring presence. Acharya Shiv demonstrates how the breath connects body and mind. Together, they remind us, we are the body of the Earth and by taking care of one, we are taking care of both.

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yoga & asanas

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mindfulness for the planet

panchamahabhuta ayurveda

eco-conscious yoga

yoga for earth health

nadi shodhan benefits

Can Belly Fat Increase The Risk Of Psoriasis? Here's What The Study Says

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International Day of Yoga, celebrated worldwide and the theme for this yer is “Yoga for One Earth, One Health.” This powerful theme highlights a profound truth, personal wellness and planetary health are deeply intertwined. Yoga, steeped in ancient Indian wisdom, not only fortifies the body and calms the mind but also cultivates a heightened sense of responsibility toward our environment. As we find our own well-being, we start to love the world a living embodiment of the Sanskrit philosophy Vasudhaiva Kutumbakam, or "the world is one family."Yoga, which has its origin in the Sanskrit root meaning "union," was born thousands of years ago in India. It merges physical poses (asanas), breathing techniques (pranayama), and conscious awareness (dhyana) to bring harmony between body, mind, and spirit. Yoga is now practiced across the world in countless ways each reflecting the same original intention of wholeness, unifying the self with the greater whole.Yoga reminds us that nurturing our bodies and minds is inseparable from nurturing the planet. This synergy forms the essence of this year’s theme, encouraging individuals to adopt lifestyles that support both personal and planetary wellbeing.Link Between Yoga, Health and NatureDr. Rohit Sane, a doctor at Madhavbaug, underscores mindfulness as the beginning of ecological awareness. He relies on the theory of Panchamahabhoota, an old paradigm that places the Earth element (prithvi) as the most concrete expression of cosmic energies. Everything in our lives our bodies, food, shelter comes from and is based on this divine element.But contemporary society's unbridled lust combined with widespread resource extraction have propelled Earth into environmental chaos climate extremes, species depletion, pollution, and so forth. Nevertheless, Dr. Sane maintains, "The solution begins within." Yogic awareness a quiet mind, mindful breath enables us to see our footprint on the Earth and decide lives based upon simplicity, appreciation, and accountability.Can Yoga Be Used as Mindful Disturbance of Habitual Thinking?The illustrious Sage Patanjali described yoga as "Chitta Vritti Nirodha", the stilling of mental flux. Practically speaking, this is about silencing the mind's constant babble to make room for wise choices to arise. The tools of yoga, pranayama, postures, and meditation silence self-centered desires fueled by shallow desires and bring us more in tune with a rhythm in sync with nature.As awareness deepens, we start taking application of awareness off the mat to what we eat, how we move, and how choices in everyday life cascade through ecosystems.Importance of Breath, Balance, and Ecological HarmonyAcharya Shiv, a meditation and yoga sage, presents a scientific perspective on yogic breathing and its role in ecological awareness.He describes, "Our body has two nervous systems: sympathetic (action, stress) and parasympathetic (rest, detox). Yoga—through practices such as pranayama—balances these. Balanced expectants of Pingala (right nostril) and Ida (left) Nadis increase cognitive balance, productivity, and emotional resilience.His prescription: a 10-minute morning and night ritual of Nadi Shodhan (alternate nostril breathing) every day. This establishes physiological balance—cortisol regulated, dopamine uplift balanced, serotonin levels steady—resulting in a tranquil, focused mind prepared to meet personal and planetary challenges.Yoga's deeper influence extends far beyond flexibility and stress relief. It encourages emotional literacy, an ability to recognize, feel, and respond to emotions in a responsible manner. As our internal world calms down, we then learn to honor others' internal world, both humans and non-human alike. Compassion becomes a guiding impulse, expressed as choices: eating locally seasonal food, minimizing waste, sustainable travel, saving water.This self-aware ripple effect can impact societies- fostering collaborative initiatives like city parks, community composting, and zero-waste festivals. Yoga-as-mindfulness reframes the conversation from personal wellness to collective responsibility with the Planet.How To Add Mindfulness in Everyday Life?On this International Yoga Day, institutions can sow seeds of change. Schools can start their days with short asana and pranayama practices, fostering centeredness and ecologically informed awareness. Workplaces could adopt lunch-break yoga sessions, underpinned by communications that connect stress management and sustainability. Community centers could create outdoor classes that combine eco-awareness with movement that reminds participants that their mats are set upon living Earth.Minimalism and thankfulness can be mutually supported with quiet thankfulness practices, asking participants to thank the Earth prior to or following sessions—for water, air, earth, and all lives.The theme of "Yoga for One Earth, One Health" comes at the right time amidst worldwide crises- increasing pollution, tree felling, species disappearance, water scarcity. Yoga can be applied by practitioners in areas where climate is having an impact, for example, droughts or floods to build resilience and mental sharpness. Climate anxiety localized in any area can be alleviated and strategized by mindful techniques, building mental well-being as well as civic engagement.As Dr. Sane reminds us, the Earth is not a resource to be used but a caring presence. Acharya Shiv demonstrates how the breath connects body and mind. Together, they remind us, we are the body of the Earth and by taking care of one, we are taking care of both.

international yoga day 2025: can mindfulness rewire our relationship with the planet?

Ishita Roy

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A new study by researchers at King’s College London has uncovered an important link between where body fat is stored and the risk of developing <span>psoriasis</span> — a chronic <span>skin condition</span> marked by red, scaly patches. 

While it’s long been known that obesity raises the risk of psoriasis, this study zooms in on fat around the abdomen, showing that it may be a more critical risk factor than total body fat, especially for women.

Here’s what the findings mean for your health, and how they might change the way we understand and approach psoriasis.

Psoriasis is an inflammatory condition that affects the skin but is deeply connected to the immune system. It's not just cosmetic — it can cause severe discomfort, emotional distress, and is linked to other health issues such as arthritis, cardiovascular disease, and diabetes.

Although it’s clear that carrying excess weight can make psoriasis worse or more likely, researchers now say that where you carry that weight is even more important.

The research, published in the Journal of Investigative Dermatology, analysed data from more than 330,000 people in the UK Biobank, including over 9,000 people with psoriasis. Using both traditional body measurements (like BMI) and advanced imaging, the team evaluated 25 different ways of assessing body fat.

Their standout finding? Fat stored centrally — especially around the waist — showed a much stronger link to psoriasis than general body fat. This was particularly true for women.

“Our research shows that where fat is stored in the body matters when it comes to psoriasis risk,” said Dr. Ravi Ramessur, lead investigator of the study. “Central fat seems to play a key role.”

Another key takeaway from the study is that this risk holds true regardless of genetic makeup. In other words, even if someone doesn't carry gene variants commonly associated with psoriasis — like HLA-C06:02 — they may still be at higher risk if they have excess abdominal fat.

This suggests that central body fat is not just a co-factor but may be a causal factor in psoriasis development.

"Even those with a lower overall fat percentage can have a higher risk if abdominal fat is present," said Professor Michael Simpson, co-author and genetics expert.

<h4>What It Means for Prevention and Care</h4>

As global obesity rates rise, so does the need for personalized and proactive strategies. The study’s authors suggest that waist circumference should be more actively measured in clinical settings, especially when assessing psoriasis risk.

Rather than focusing only on overall weight or BMI, paying attention to central fat could help doctors predict who’s more likely to develop psoriasis or have more severe symptoms.

“Healthy weight management should be part of psoriasis care, with a focus on reducing central obesity,” said Professor Catherine Smith, senior author of the study.

The researchers note that their findings are based on individuals of White British ancestry, meaning the results may not apply across all ethnic groups. More research involving diverse populations and dermatologist-confirmed diagnoses will help confirm and broaden the impact of these findings.

This study shines a light on a previously under-recognised link between abdominal fat and psoriasis. It urges a shift from focusing solely on total body weight to where that weight is stored. If you or someone you know is managing psoriasis or at risk of developing it, keeping an eye on waist size may be just as important as stepping on the scale.

skin condition

health and wellness

skin andhair

skin care

skin healh

psoriasis

excess fa

fat and skin condition

A new study by researchers at King’s College London has uncovered an important link between where body fat is stored and the risk of developing psoriasis — a chronic skin condition marked by red, scaly patches. While it’s long been known that obesity raises the risk of psoriasis, this study zooms in on fat around the abdomen, showing that it may be a more critical risk factor than total body fat, especially for women.Here’s what the findings mean for your health, and how they might change the way we understand and approach psoriasis.What Did The Study Find?Psoriasis is an inflammatory condition that affects the skin but is deeply connected to the immune system. It's not just cosmetic — it can cause severe discomfort, emotional distress, and is linked to other health issues such as arthritis, cardiovascular disease, and diabetes.Although it’s clear that carrying excess weight can make psoriasis worse or more likely, researchers now say that where you carry that weight is even more important.Waistline WarningThe research, published in the Journal of Investigative Dermatology, analysed data from more than 330,000 people in the UK Biobank, including over 9,000 people with psoriasis. Using both traditional body measurements (like BMI) and advanced imaging, the team evaluated 25 different ways of assessing body fat.Their standout finding? Fat stored centrally — especially around the waist — showed a much stronger link to psoriasis than general body fat. This was particularly true for women.“Our research shows that where fat is stored in the body matters when it comes to psoriasis risk,” said Dr. Ravi Ramessur, lead investigator of the study. “Central fat seems to play a key role.”It's Not All in Your GenesAnother key takeaway from the study is that this risk holds true regardless of genetic makeup. In other words, even if someone doesn't carry gene variants commonly associated with psoriasis — like HLA-C06:02 — they may still be at higher risk if they have excess abdominal fat.This suggests that central body fat is not just a co-factor but may be a causal factor in psoriasis development."Even those with a lower overall fat percentage can have a higher risk if abdominal fat is present," said Professor Michael Simpson, co-author and genetics expert.What It Means for Prevention and CareAs global obesity rates rise, so does the need for personalized and proactive strategies. The study’s authors suggest that waist circumference should be more actively measured in clinical settings, especially when assessing psoriasis risk.Rather than focusing only on overall weight or BMI, paying attention to central fat could help doctors predict who’s more likely to develop psoriasis or have more severe symptoms.“Healthy weight management should be part of psoriasis care, with a focus on reducing central obesity,” said Professor Catherine Smith, senior author of the study.Limitations The researchers note that their findings are based on individuals of White British ancestry, meaning the results may not apply across all ethnic groups. More research involving diverse populations and dermatologist-confirmed diagnoses will help confirm and broaden the impact of these findings.This study shines a light on a previously under-recognised link between abdominal fat and psoriasis. It urges a shift from focusing solely on total body weight to where that weight is stored. If you or someone you know is managing psoriasis or at risk of developing it, keeping an eye on waist size may be just as important as stepping on the scale.

can belly fat increase the risk of psoriasis? here's what the study says

Diabetes In Zero Gravity: Axiom-4 Astronauts To Study Insulin In Space; Could It Help Transform

Nutrition

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samantha ruth prabhu shares her go-to diet fix for glucose monitor spikes

As the countdown to the <span>Axiom-4 mission</span> proceeds, a rather groundbreaking experiment led by Burjeel Holdings in collaboration with Axiom Space is taking off — quite literally. Among the astronauts heading to the International Space Station (ISS) is Indian astronaut Shubhanshu Shukla, and while his voyage marks a historic leap for India, it also opens new frontiers in diabetes research. This mission aims to address a critical question that has long limited the pool of astronaut candidates: can insulin-dependent diabetics safely travel and live in space?

<h2>Tracking Glucose in Microgravity</h2>

For the first time, astronauts on the Axiom-4 mission will take part in the "Suite Ride" experiment, which involves the use of Continuous Glucose Monitors (CGMs) to track real-time blood sugar levels in microgravity. Although it's not publicly disclosed which astronaut will wear the CGMs, the implications of this experiment are universal. These astronauts will also collect blood samples in-flight to validate the CGM data, ensuring the findings are accurate and clinically useful.

Dr. Mohammad Fityan, Chief Medical Officer at Burjeel Holdings, explains the motivation behind the research, "We are trying just to see if there is any change or fluctuation to the blood-sugar levels while they are in space." The focus is on understanding how microgravity impacts glucose metabolism, insulin absorption, and hormonal responses — factors crucial to diabetes management.

<h2>Refrigerated vs. Ambient Insulin: Will It Hold Up in Space?</h2>

In addition to wearing CGMs, astronauts on the Axiom-4 mission will carry two types of insulin pens: one stored in refrigeration and the other kept at ambient temperature. These are not just symbolic inclusions but scientific test subjects. Researchers aim to observe whether the molecular integrity of insulin can be maintained in space, a challenge given the temperature fluctuations and radiation exposure on the ISS.

This is a significant development in light of current restrictions. NASA presently does not allow insulin-dependent diabetics to become astronauts, and although there is no official exclusion for non-insulin-dependent individuals, no person with diabetes has ever ventured into space. This mission could set the stage for a major policy shift.

<h2>Why Microgravity Matters for Diabetes Research and Treatment?</h2>

Life in microgravity is vastly different from life on Earth. Reduced gravitational force alters fluid dynamics, muscle mass, bone density, and cellular signaling. These changes can impact how insulin is absorbed, how glucose is metabolized, and how the body reacts to both.

Dr. Fityan notes, "We hope that if we learn something about metabolism or its effects, we can use that knowledge to help our patients on Earth." Indeed, what is discovered in orbit could lead to more effective and targeted therapies for those living with diabetes on the ground — especially those who are bedridden, paralyzed, or in otherwise low-activity environments.

<h2>What's Next? Wearables, AI Models, and New Drug Targets</h2>

Beyond space exploration, the Suite Ride study is poised to have ripple effects in terrestrial healthcare. The data collected will help:

Design wearable tech for patients with limited mobility

Develop AI-powered predictive models to forecast insulin needs

Create new drugs that enhance insulin sensitivity or mimic exercise in sedentary individuals

Remote monitoring platforms that can capture continuous metabolic data from space may one day become the gold standard in diabetes management for underserved communities and telehealth systems.

Although this isn’t the first diabetes-related experiment in space, Axiom-4 takes the research further. Astronauts on Polaris Dawn and Galactic 07 missions wore CGMs or tested insulin pens, but Axiom-4 integrates both real-time monitoring and pharmacological testing — a first.

The Polaris Dawn mission, which lasted five days in September last year, involved CGM usage but lacked molecular testing of insulin. The Galactic 07 sub-orbital mission by Virgin Galactic proved that commercially available insulin pens could be used in space, but it was a brief encounter with microgravity.

Axiom-4’s two-week long mission, therefore, is uniquely poised to yield longitudinal data critical for comprehensive understanding.

Should the Axiom-4 study succeed, it could dismantle one of space exploration’s last great medical barriers. Diabetics, particularly those reliant on insulin, have historically been excluded from astronaut programs due to the unpredictability of insulin behavior in microgravity. Proving that it is safe and manageable could redefine who gets to go to space.

Moreover, this could lead to rethinking diabetes care on Earth. As Dr. Fityan says, "It has the potential to transform the future of space travel for astronauts with insulin-dependent diabetes mellitus (IDDM), a condition historically considered disqualifying for space missions."

Even after the astronauts return, the impact of their journey will continue. Data from CGMs, blood samples, and insulin tests will be analyzed in ground-based labs. If trends or anomalies are found, they could spark development in precision medicine — tailoring diabetes care not just for astronauts but also for aging populations, patients in intensive care, or individuals living in remote areas with limited access to healthcare.

The fusion of space tech and medicine, driven by private and public partnerships, is making personalized and planetary health one and the same.

diabetes in space

axiom-4 mission

insulin in microgravity

astronaut health

continuous glucose monitor

wearable diabetes tech

space medicine research

As the countdown to the Axiom-4 mission proceeds, a rather groundbreaking experiment led by Burjeel Holdings in collaboration with Axiom Space is taking off — quite literally. Among the astronauts heading to the International Space Station (ISS) is Indian astronaut Shubhanshu Shukla, and while his voyage marks a historic leap for India, it also opens new frontiers in diabetes research. This mission aims to address a critical question that has long limited the pool of astronaut candidates: can insulin-dependent diabetics safely travel and live in space?Tracking Glucose in MicrogravityFor the first time, astronauts on the Axiom-4 mission will take part in the "Suite Ride" experiment, which involves the use of Continuous Glucose Monitors (CGMs) to track real-time blood sugar levels in microgravity. Although it's not publicly disclosed which astronaut will wear the CGMs, the implications of this experiment are universal. These astronauts will also collect blood samples in-flight to validate the CGM data, ensuring the findings are accurate and clinically useful.Dr. Mohammad Fityan, Chief Medical Officer at Burjeel Holdings, explains the motivation behind the research, "We are trying just to see if there is any change or fluctuation to the blood-sugar levels while they are in space." The focus is on understanding how microgravity impacts glucose metabolism, insulin absorption, and hormonal responses — factors crucial to diabetes management.Refrigerated vs. Ambient Insulin: Will It Hold Up in Space?In addition to wearing CGMs, astronauts on the Axiom-4 mission will carry two types of insulin pens: one stored in refrigeration and the other kept at ambient temperature. These are not just symbolic inclusions but scientific test subjects. Researchers aim to observe whether the molecular integrity of insulin can be maintained in space, a challenge given the temperature fluctuations and radiation exposure on the ISS.This is a significant development in light of current restrictions. NASA presently does not allow insulin-dependent diabetics to become astronauts, and although there is no official exclusion for non-insulin-dependent individuals, no person with diabetes has ever ventured into space. This mission could set the stage for a major policy shift.Why Microgravity Matters for Diabetes Research and Treatment?Life in microgravity is vastly different from life on Earth. Reduced gravitational force alters fluid dynamics, muscle mass, bone density, and cellular signaling. These changes can impact how insulin is absorbed, how glucose is metabolized, and how the body reacts to both.Dr. Fityan notes, "We hope that if we learn something about metabolism or its effects, we can use that knowledge to help our patients on Earth." Indeed, what is discovered in orbit could lead to more effective and targeted therapies for those living with diabetes on the ground — especially those who are bedridden, paralyzed, or in otherwise low-activity environments.What's Next? Wearables, AI Models, and New Drug TargetsBeyond space exploration, the Suite Ride study is poised to have ripple effects in terrestrial healthcare. The data collected will help:Design wearable tech for patients with limited mobilityDevelop AI-powered predictive models to forecast insulin needsCreate new drugs that enhance insulin sensitivity or mimic exercise in sedentary individualsRemote monitoring platforms that can capture continuous metabolic data from space may one day become the gold standard in diabetes management for underserved communities and telehealth systems.Although this isn’t the first diabetes-related experiment in space, Axiom-4 takes the research further. Astronauts on Polaris Dawn and Galactic 07 missions wore CGMs or tested insulin pens, but Axiom-4 integrates both real-time monitoring and pharmacological testing — a first.The Polaris Dawn mission, which lasted five days in September last year, involved CGM usage but lacked molecular testing of insulin. The Galactic 07 sub-orbital mission by Virgin Galactic proved that commercially available insulin pens could be used in space, but it was a brief encounter with microgravity.Axiom-4’s two-week long mission, therefore, is uniquely poised to yield longitudinal data critical for comprehensive understanding.Should the Axiom-4 study succeed, it could dismantle one of space exploration’s last great medical barriers. Diabetics, particularly those reliant on insulin, have historically been excluded from astronaut programs due to the unpredictability of insulin behavior in microgravity. Proving that it is safe and manageable could redefine who gets to go to space.Moreover, this could lead to rethinking diabetes care on Earth. As Dr. Fityan says, "It has the potential to transform the future of space travel for astronauts with insulin-dependent diabetes mellitus (IDDM), a condition historically considered disqualifying for space missions."Even after the astronauts return, the impact of their journey will continue. Data from CGMs, blood samples, and insulin tests will be analyzed in ground-based labs. If trends or anomalies are found, they could spark development in precision medicine — tailoring diabetes care not just for astronauts but also for aging populations, patients in intensive care, or individuals living in remote areas with limited access to healthcare.The fusion of space tech and medicine, driven by private and public partnerships, is making personalized and planetary health one and the same.

diabetes in zero gravity: axiom-4 astronauts to study insulin in space; could it help transform

International Yoga Day: Can Yoga Be The Antidote To Rising Teen Anxiety?

Fitness

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Yoga Poses Inspired From Animals That You Can Try

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Observed every year on June 21st, International Yoga Day is more than a holiday honoring a health practice. It emphasises the numerous benefits of yoga for personal wellness and mindfulness, urging individuals to embrace calm amidst chaos. The age-old practice of yoga can perhaps provide young minds with a means to reboot and recall inner peace. 

With teen anxiety on the increase, yoga is now being hailed not only as a means of physical exercise, but also as an intervention in mental health that can assist teens to manage emotional stress.

<h2>The Mental Health Crisis Among Teens</h2>

According to Dr. Namrata Mahajan, Counselling Psychologist &amp; Special Educator at Artemis Hospitals, <span>teen mental health</span> has deteriorated significantly in recent years. "Since technology and social media became a big part of everyday life, many teens now spend hours looking at perfect pictures of themselves online, which can make them feel bad about themselves and more anxious," she explains.

Increased screen time, cyberbullying and unrealistic comparisons have led to disrupted sleep patterns, mood swings, and heightened levels of anxiety. Add to that the pressures of academic achievement, extracurricular demands and college applications and you have a complex emotional landscape.

"Many teenagers find themselves losing their sense of independence and belonging due to factors like overprotective parents, peer pressure, and bullying," Dr. Mahajan adds. The need for holistic, non-invasive tools to support their mental well-being has never been more crucial.

Rima Bhandekar, Senior Psychologist, Mpower adds in and explains, "Yoga is an accessible, practical tool that complements therapy and medication, but isn’t a magic fix. Yoga provides an effective psychological support by training the minds of the teens to live in the present moment. It can promote a sense of control, as some of the techniques like breath control and stretches can be done anytime, anywhere, which reduces the feelings of helplessness in the moment that is associated with anxiety."

<h2>What Are The Underlying Psychological And Social Triggers Behind Anxiety Among Teenagers?</h2>

There has been a rise in teen anxiety and depression in India over the past decade, with a further increase during and after the COVID-19 pandemic, due to academic performance pressure, parental expectations, and competition for limited opportunities. Teen brains have become overwhelmed with increased digital interactions, reduced self-care time, and less in-person connection with others. 

Ms Rima points out, "Anxious teens often get caught in a cycle of unhelpful ways of thinking, and do not know how to calm themselves down effectively. This can cause them to avoid things, get easily upset, pull away from others, or even have panic attacks. For example, they might think, “If I don’t do well in life, I’m letting my family down,” or see things in all good or all bad light, like “I’m either best in my class or worthless.” They are likely to personalize their problems, might think like, “If my loved one is unhappy, it must be solely my fault.” These thoughts increase anxiety, making teens feel trapped in a cycle of self-blame and believing that one mistake will ruin everything they worked hard for."

<h2>How Yoga Impacts The Body Biologically?</h2>

Yoga isn’t just a spiritual or philosophical endeavor; it has tangible physiological effects on stress regulation. Dr. Mahajan explains that consistent practice can regulate cortisol levels, improve heart rate variability (HRV), and enhance sleep cycles in teenagers.

"Yoga helps lower cortisol levels, which helps calm emotional turbulence. It increases HRV, indicating better resilience and heart health by activating the parasympathetic nervous system. Yoga also boosts melatonin production, aiding restful sleep," she says.

These biochemical shifts translate into better emotional regulation, sharper focus, and a stronger sense of well-being for adolescents. The simplicity and accessibility of yoga make it an appealing choice for schools, homes, and community spaces.

According to Jyoti Singh, yoga expert and Founder &amp; CEO of Sparsh Yog, yoga is a gentle but effective way to support teenagers through emotional turbulence. "When a teenager practices yoga, their body shifts from a stressed 'fight or flight' state to a relaxed 'rest and digest' mode," she explains.

This change is crucial for reducing anxiety. Yoga practices improve vagus nerve function, connecting the brain and body, and promoting emotional stability. Importantly, the practices don’t need to be complex.

Jyoti recommends, "Asanas like Balasana (Child’s Pose), Viparita Karani (Legs-Up-the-Wall), and Setu Bandhasana (Bridge Pose) and Pranayama such as Anulom Vilom (Alternate Nostril Breathing) and Bhramari (Bee Breath). Meditation, including mindful breathing or silent mantra chanting."

"These simple techniques bring calm, clarity, and confidence. I have seen teenagers grow emotionally stronger and more grounded through yoga," Jyoti adds.

"Yoga teaches teens to lean towards more compassion towards self and higher mental fitness, which further equips them to handle life’s challenges. Instead of reacting, teens learn to mindfully choose to act on daily living pressures by embracing uncomfortable thoughts, breathing through tough emotions, and connecting to the present moment, which builds emotional flexibility in the person. Yoga teaches to observe their anxious thoughts without labeling them, accepting them instead of suppressing or getting upset by them," says Ms Rima.

<h2>Balancing the Doshas Through Yoga</h2>

Acharya Shiv, a Yoga and Meditation expert, brings an Ayurvedic perspective to teenage anxiety. "In teens, the Pitta Dosha is dominant—symbolizing intensity, ambition, and heat. Combined with Kapha growth energy, it creates an inner fire that lacks direction," he says.

"Kapha is making them grow, that means their bones are still growing, their brain is still growing. So, in that case, I always say this to my clients and even to the students that start working on three simple pranayamas, three simple pranayamas and three postures which are extremely important for children especially and the young kids which are growing up and the youth," adds Acharya.

<h2>Yoga Asanas Effective For Teenagers</h2>

Acharya Shiv emphasizes the importance of targeted yoga routines for teens to regulate this internal imbalance. He recommends three asanas:

Veer Bhadrasana (Warrior Pose) – "It stills the body, stabilizes the heart rate, and grounds mental energy."

Balasana (Child’s Pose) – "Encourages blood flow to the brain, inducing relaxation and releasing negativity."

Matsyendra Asana (Half Lord of the Fishes Pose) – "A twisting pose that supports digestive health and the Manipura Chakra, helping teens tap into their intuition."

Nadi Shodhan (Alternate Nostril Breathing) to balance the nervous system

Bhramari (Bee Breath) to quiet racing thoughts

Om Chanting for emotional purification and self-expression

"Om chanting alone can improve serotonin levels, lower cortisol, and ease anxiety-induced stuttering. It builds confidence and self-awareness," he adds.

Yoga is more than just stretching or deep breathing, it cultivates emotional literacy, helping teens identify, understand, and manage their feelings. Regular practice encourages mindfulness, fosters a sense of self-compassion, and creates a safe mental space where teens can reflect without judgment.

Yoga teaches adolescents to pause before reacting, an essential skill in emotionally charged situations. It improves attention span, reduces impulsivity, and helps young people navigate both internal and external challenges with greater poise.

Acharya Shiv emphasizes, "Teenage kids will be able to express themselves a lot better if they learn to inculcate yoga in their daily routine. I get a lot of patients who come with a problem of stuttering, children come with a problem of stuttering because they were facing anxiety. Now the moment they start doing 10-15 rounds of Om chanting, they see a huge difference in their thinking process you can say and also they could express themselves better because they were loudly chanting Om."

<h2>How Schools and Parents Can Integrate Yoga Into Teens' Lives?</h2>

Given its proven benefits, schools and parents have a vital role to play in making yoga more accessible. Morning yoga sessions, after-school yoga clubs, and even five-minute breathing breaks during class can make a profound difference.

Parents can encourage short, home-based practices, perhaps joining in themselves to model behavior. Apps, guided videos, and local community centers also offer free or low-cost ways to start.

Creating non-competitive, judgment-free yoga spaces where teens can simply show up and be present without fear of performance or appearance tanyais key to long-term engagement.

As teen anxiety continues to rise globally, yoga stands out not only as a therapeutic tool but also as a preventive practice. Unlike medication or therapy, which may come with stigma or side effects, yoga offers a natural, empowering, and holistic path to emotional stability.

On this International Yoga Day, we are reminded that some of the oldest solutions remain the most effective. For teens drowning in a sea of stress, yoga may just be the anchor they need.

Yoga can help teens who are getting more anxious. Yoga helps relax the nervous system, lower stress chemicals like cortisol, and make you stronger emotionally by focusing on breathing, moving, and being present. Yoga provides a calm place for adolescents to reset when they are feeling overwhelmed by schoolwork, social media, or their own feelings. This mind body exercise promotes equilibrium over time, not just in your body but also in your thoughts.

Observed every year on June 21st, International Yoga Day is more than a holiday honoring a health practice. It emphasises the numerous benefits of yoga for personal wellness and mindfulness, urging individuals to embrace calm amidst chaos. The age-old practice of yoga can perhaps provide young minds with a means to reboot and recall inner peace. With teen anxiety on the increase, yoga is now being hailed not only as a means of physical exercise, but also as an intervention in mental health that can assist teens to manage emotional stress.The Mental Health Crisis Among TeensAccording to Dr. Namrata Mahajan, Counselling Psychologist & Special Educator at Artemis Hospitals, teen mental health has deteriorated significantly in recent years. "Since technology and social media became a big part of everyday life, many teens now spend hours looking at perfect pictures of themselves online, which can make them feel bad about themselves and more anxious," she explains.Increased screen time, cyberbullying and unrealistic comparisons have led to disrupted sleep patterns, mood swings, and heightened levels of anxiety. Add to that the pressures of academic achievement, extracurricular demands and college applications and you have a complex emotional landscape."Many teenagers find themselves losing their sense of independence and belonging due to factors like overprotective parents, peer pressure, and bullying," Dr. Mahajan adds. The need for holistic, non-invasive tools to support their mental well-being has never been more crucial.Rima Bhandekar, Senior Psychologist, Mpower adds in and explains, "Yoga is an accessible, practical tool that complements therapy and medication, but isn’t a magic fix. Yoga provides an effective psychological support by training the minds of the teens to live in the present moment. It can promote a sense of control, as some of the techniques like breath control and stretches can be done anytime, anywhere, which reduces the feelings of helplessness in the moment that is associated with anxiety."What Are The Underlying Psychological And Social Triggers Behind Anxiety Among Teenagers?There has been a rise in teen anxiety and depression in India over the past decade, with a further increase during and after the COVID-19 pandemic, due to academic performance pressure, parental expectations, and competition for limited opportunities. Teen brains have become overwhelmed with increased digital interactions, reduced self-care time, and less in-person connection with others. Ms Rima points out, "Anxious teens often get caught in a cycle of unhelpful ways of thinking, and do not know how to calm themselves down effectively. This can cause them to avoid things, get easily upset, pull away from others, or even have panic attacks. For example, they might think, “If I don’t do well in life, I’m letting my family down,” or see things in all good or all bad light, like “I’m either best in my class or worthless.” They are likely to personalize their problems, might think like, “If my loved one is unhappy, it must be solely my fault.” These thoughts increase anxiety, making teens feel trapped in a cycle of self-blame and believing that one mistake will ruin everything they worked hard for."How Yoga Impacts The Body Biologically?Yoga isn’t just a spiritual or philosophical endeavor; it has tangible physiological effects on stress regulation. Dr. Mahajan explains that consistent practice can regulate cortisol levels, improve heart rate variability (HRV), and enhance sleep cycles in teenagers."Yoga helps lower cortisol levels, which helps calm emotional turbulence. It increases HRV, indicating better resilience and heart health by activating the parasympathetic nervous system. Yoga also boosts melatonin production, aiding restful sleep," she says.These biochemical shifts translate into better emotional regulation, sharper focus, and a stronger sense of well-being for adolescents. The simplicity and accessibility of yoga make it an appealing choice for schools, homes, and community spaces.According to Jyoti Singh, yoga expert and Founder & CEO of Sparsh Yog, yoga is a gentle but effective way to support teenagers through emotional turbulence. "When a teenager practices yoga, their body shifts from a stressed 'fight or flight' state to a relaxed 'rest and digest' mode," she explains.This change is crucial for reducing anxiety. Yoga practices improve vagus nerve function, connecting the brain and body, and promoting emotional stability. Importantly, the practices don’t need to be complex.Jyoti recommends, "Asanas like Balasana (Child’s Pose), Viparita Karani (Legs-Up-the-Wall), and Setu Bandhasana (Bridge Pose) and Pranayama such as Anulom Vilom (Alternate Nostril Breathing) and Bhramari (Bee Breath). Meditation, including mindful breathing or silent mantra chanting.""These simple techniques bring calm, clarity, and confidence. I have seen teenagers grow emotionally stronger and more grounded through yoga," Jyoti adds."Yoga teaches teens to lean towards more compassion towards self and higher mental fitness, which further equips them to handle life’s challenges. Instead of reacting, teens learn to mindfully choose to act on daily living pressures by embracing uncomfortable thoughts, breathing through tough emotions, and connecting to the present moment, which builds emotional flexibility in the person. Yoga teaches to observe their anxious thoughts without labeling them, accepting them instead of suppressing or getting upset by them," says Ms Rima.Balancing the Doshas Through YogaAcharya Shiv, a Yoga and Meditation expert, brings an Ayurvedic perspective to teenage anxiety. "In teens, the Pitta Dosha is dominant—symbolizing intensity, ambition, and heat. Combined with Kapha growth energy, it creates an inner fire that lacks direction," he says."Kapha is making them grow, that means their bones are still growing, their brain is still growing. So, in that case, I always say this to my clients and even to the students that start working on three simple pranayamas, three simple pranayamas and three postures which are extremely important for children especially and the young kids which are growing up and the youth," adds Acharya.Yoga Asanas Effective For TeenagersAcharya Shiv emphasizes the importance of targeted yoga routines for teens to regulate this internal imbalance. He recommends three asanas:Veer Bhadrasana (Warrior Pose) – "It stills the body, stabilizes the heart rate, and grounds mental energy."Balasana (Child’s Pose) – "Encourages blood flow to the brain, inducing relaxation and releasing negativity."Matsyendra Asana (Half Lord of the Fishes Pose) – "A twisting pose that supports digestive health and the Manipura Chakra, helping teens tap into their intuition."For pranayama, he advises:Nadi Shodhan (Alternate Nostril Breathing) to balance the nervous systemBhramari (Bee Breath) to quiet racing thoughtsOm Chanting for emotional purification and self-expression"Om chanting alone can improve serotonin levels, lower cortisol, and ease anxiety-induced stuttering. It builds confidence and self-awareness," he adds.Yoga is more than just stretching or deep breathing, it cultivates emotional literacy, helping teens identify, understand, and manage their feelings. Regular practice encourages mindfulness, fosters a sense of self-compassion, and creates a safe mental space where teens can reflect without judgment.Yoga teaches adolescents to pause before reacting, an essential skill in emotionally charged situations. It improves attention span, reduces impulsivity, and helps young people navigate both internal and external challenges with greater poise.Acharya Shiv emphasizes, "Teenage kids will be able to express themselves a lot better if they learn to inculcate yoga in their daily routine. I get a lot of patients who come with a problem of stuttering, children come with a problem of stuttering because they were facing anxiety. Now the moment they start doing 10-15 rounds of Om chanting, they see a huge difference in their thinking process you can say and also they could express themselves better because they were loudly chanting Om."How Schools and Parents Can Integrate Yoga Into Teens' Lives?Given its proven benefits, schools and parents have a vital role to play in making yoga more accessible. Morning yoga sessions, after-school yoga clubs, and even five-minute breathing breaks during class can make a profound difference.Parents can encourage short, home-based practices, perhaps joining in themselves to model behavior. Apps, guided videos, and local community centers also offer free or low-cost ways to start.Creating non-competitive, judgment-free yoga spaces where teens can simply show up and be present without fear of performance or appearance tanyais key to long-term engagement.As teen anxiety continues to rise globally, yoga stands out not only as a therapeutic tool but also as a preventive practice. Unlike medication or therapy, which may come with stigma or side effects, yoga offers a natural, empowering, and holistic path to emotional stability.On this International Yoga Day, we are reminded that some of the oldest solutions remain the most effective. For teens drowning in a sea of stress, yoga may just be the anchor they need.Yoga can help teens who are getting more anxious. Yoga helps relax the nervous system, lower stress chemicals like cortisol, and make you stronger emotionally by focusing on breathing, moving, and being present. Yoga provides a calm place for adolescents to reset when they are feeling overwhelmed by schoolwork, social media, or their own feelings. This mind body exercise promotes equilibrium over time, not just in your body but also in your thoughts.

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