High blood pressure (hypertension) has usually no symptoms but could be a major risk for heart disease and stroke. For most people, the normal blood pressure is below 120/90 mm Hg. However, for people with hypertension, 130/80 mm Hg or more could be shown on the scale.

A reading of 120-129 over less than 80 is a sign of elevated blood pressure. This means you might be at risk of developing high blood pressure.

Here are what you can do to lower your blood pressure levels:

Exercise

There is much research that suggests that aerobic and resistance exercise can help delay or manage blood pressure. After exercising, your blood pressure may remain lower for up to 24 hours.

Regular exercise also increases your heart rate and breathing rate, which means your heart gets stronger and pumps with less effort over time. This puts less pressure on your arteries.

The Centers for Disease Control and Prevention (CDC) recommends 2.5 hours of weekly exercise with 30 minutes a day, 5 days a week.

What Are The Best Exercises You Can Follow:

• Using the stairs
• Walking
• Household chores
• Gardening
• Riding a bicycle
• Playing a sport or swimming

Lifestyle Changes

There are many lifestyle changes that one can adopt to balance their blood pressure. The first one on top is managing weight. Having additional body weight puts a strain on the heart and the cardiovascular system, which can then lead to higher blood pressure.

Quit and avoid smoking. Smoking can affect your all-around health, and it could include your blood pressure. It can also damage your blood vessel walls, cause inflammation, and narrow your arteries.

Learn how to manage stress, as stress could impact your blood pressure. You can manage stress by practicing deep breathing, taking a walk, reading a book, listening to music, mindfulness, and meditation.

Get quality sleep, as sleep deprivation may increase the risk of high blood pressure. Your blood pressure typically dips when you are sleeping.

Diet

There are a few things that you can adopt in your diet, including restricting sugar and refined carbohydrates.

Add more potassium to your diet and less salt. A high intake of salt can increase the risk of blood pressure. Potassium also helps the body eliminate excessive salt.

Follow a DASH diet (Dietary Approaches to Stop Hypertension), which emphasises eating fruits, vegetables, and whole grains, consuming low or zero-fat dairy products, eating fish, poultry, beans and nuts, and limiting food that are high in saturated fats.

Limiting processing food can also help you maintain a healthy level of your blood pressure.

Suicides are one of the leading causes of death around the world. While it is easy to say that the person who chose to take their lives did it of their own violation, Harvard psychologist Dr. Matthew Nock, explains the other side. “90% of people who try and kill themselves say, I didn't want to die per se. I wanted to escape from seemingly intolerable.” Speaking on the On Purpose podcast with Jay Shetty, Dr. Nock pointed out that the link between work pressure and suicidal thoughts varies by race and ethnicity.

The concerning rise in suicide cases tied to work pressure has fueled a social media conversation about toxic work culture. What was once considered a normal part of the professional grind is now being openly challenged, as people share personal stories of the anxiety, depression, and isolation caused by unhealthy work environments.

What Professions Are At High Risk Of Suicide?

According to Dr. Matthew Nock, certain careers are linked to a higher risk of suicide.

Police Officers

He noted that physicians and police officers are among those at high risk. He mentioned a spike in suicides among New York City police officers, who are predominantly white men, and shared that female police officers, in particular, face a higher risk, even when accounting for factors like age, race, and ethnicity.

According to a 2025 study published in the Police Practice and Research, on average, 21.4 out of every 100,000 officers died by suicide each year.

The study showed that the suicide rate was much higher for male officers (22.7 per 100,000) than for female officers (12.7 per 100,000).

Physicians

Dr. Nock explained that access to means is a significant factor in these high-risk professions, which helps explain why physicians, police officers, and military members have a much higher risk of suicide compared to others.

Another study published in 2024 The BMJ, showed that the number of suicides among doctors has been going down, female doctors are still at a much higher risk than other people.

When looking at all the data, male doctors were found to have a 5% higher risk of suicide compared to the general population.

In a more recent analysis of the last few years, the overall suicide rate for doctors has decreased, which is good news. But even with this improvement, female doctors still have a 24% higher risk than the general public.

Why We Need To Talk More About Suicide

Dr. Nock stresses the importance of openly discussing suicide, particularly in schools. He compared it to fire drills or earthquake preparedness, saying that since 15% of people will experience suicidal thoughts, it's crucial to equip everyone with a safety plan..Dr. Matthew Nock said, "We know that asking about suicide, talking about suicide, does not make people suicidal."

He noted that the people who act on suicidal thoughts often show different signs than those who just have the thoughts. While depression is a strong predictor of having suicidal thoughts, other factors like anxiety, aggressiveness, poor behavioral control, and drug or alcohol use are more closely linked to a person actually attempting suicide.

He believes that a small educational module on suicide in health class could help save lives by teaching people what to do if they or someone they know is struggling.

Maintaining our gut health is not as easy as it seems. Even things like how you do your bowel movements could reveal how healthy your gut actually is. According to Dr. Saurabh Sethi, a board-certified gastroenterologist, many of us are making common mistakes on the toilet that can lead to real health problems. Here are three crucial habits to change to improve your gut health. Here are three mistakes' people make will they are in the washroom.

3 Bathroom Mistakes You Are Making

Stop Straining

Pushing or straining when you poop can cause serious issues like hemorrhoids, which are swollen veins in your rectum and anus, and anal fissures, which are small tears in the lining of your anus. In more severe cases, it can even lead to rectal prolapse, where part of the rectum slides out of the anus. Instead of forcing it, focus on taking deep breaths. This helps your abdominal muscles relax and allows your body to do its job naturally, reducing the risk of painful complications.

Put Down Your Phone

Scrolling on your phone while on the toilet can be a bad habit. Spending extra time on the toilet, even if you’re not straining, puts pressure on the delicate veins in your rectum. This can cause them to swell, significantly increasing your risk of hemorrhoids. To protect yourself, it’s best to keep your bathroom breaks short—ideally, under five minutes.

Don't Ignore the Urge

When you feel the need to poop, it's important not to hold it in, which makes it much more difficult to pass later, leading to and worsening constipation. When you feel the need to go, listen to your body. Holding it in causes your stool to get harder and drier, which makes constipation much worse and more painful later on. Train your gut to go when it says it's time.

Simple Ways To Improve Your Bowel Movements

Go at the Same Time Each Day

Try to create a routine. If you're often straining without success, try sitting on the toilet about 30-60 minutes after a meal, when your colon is naturally more active. A little stretching or a short walk beforehand can also help things get moving.

Use a Stool for Your Feet

The natural position for a bowel movement is squatting. You can mimic this position on a regular toilet by placing a small stool under your feet to raise your knees above your hips. This simple change helps your muscles relax and can make bowel movements easier and more complete.

Focus on Fiber and Fluids

Fiber is essential for creating soft stool that's easy to pass. Most adults should aim for 25 to 35 grams a day. Just remember to add it to your diet slowly. As you increase your fiber, be sure to drink more water and other non-caffeinated fluids, since caffeine can dehydrate you and make stool harder.

When to Seek Help

While these tips are a great starting point, sometimes you need more personalized help. You should talk to your doctor if you notice any of these signs:

• A recent, unexplained change in your bowel habits
• Blood in your stool
• Unexplained stomach pain
• A pelvic health physical therapist can also provide a full evaluation and create a personalized plan to improve your bowel health.

In recent news, you may have heard of new cases of Lyme disease popping up, a general increase in number has been noted. A few months ago, celebrity Justin Timberlake also shared his Lyme disease diagnosis, sparking a conversation regarding this disease. Many people have questions regarding the same, is it fatal, what kind of treatment do you need for it etc.

A major concern lies with pet parents, could their pets be carrying the bugs and does it affect them as well?

One of the first things you should know is that Lyme Disease is a zoonotic disease. These are illnesses that spread from animals to people. According to Lyme Disease organization, you might be surprised to learn that over 60% of all diseases that make us sick come from animals. Knowing how they get passed on is the first step to staying healthy. To understand its risks and early symptoms, we spoke to Dr. Karan Malhotra, a consultant dermatologist at CMRI, Kolkata.

How Does Lyme Disease Spread?

Zoonotic diseases can spread in a few different ways. The most direct way is through animal-to-human contact, which can be as simple as an infected animal biting you, like with rabies.

In the U.S., the most common one is Lyme disease, which a tick can pass on after it feeds on an infected animal. Ticks are actually responsible for 94% of all vector-borne diseases in the country, and mosquitoes infect millions of people around the world each year with diseases like malaria.

Are Pet Parents At Higher Risk for Lyme Disease?

A major concern for pet owners is whether their pets can bring ticks and the disease into their homes.

"Yes, that's true," says Dr. Malhotra, "Being a pet parent, especially with cats and dogs, increases your probability of encountering ticks and potentially getting Lyme disease, as pets can bring them into the home and introduce them to household members."

Because of this, pet-owning households are nearly twice as likely to have ticks in their homes and 1.5 times more likely to find ticks on family members compared to homes without pets.

Are There Signs That Your Pet Is Carrying Lyme Disease?

"Yes, absolutely. Pets can also be affected by Lyme disease," confirms Dr. Malhotra. Lyme disease is caused by a type of bacteria called Borrelia burgdorferi, which is carried by infected black-legged (deer) ticks. When a tick latches onto your pet for more than 24 hours, the bacteria can get into their bloodstream and spread throughout the body, leading to serious health problems. Some pets may not show any signs, but common symptoms to watch out for include:

• Lethargy and fatigue: Your pet seems unusually tired or less active.
• Fever
• Loss of appetite.
• Shifting lameness: Your pet's limp seems to move from one leg to another.

What Happens When Lyme Disease Is Left Untreated?

If left untreated in both humans and pets, Lyme disease can lead to serious complications. "Untreated Lyme disease can lead to significant complications affecting the joints, heart, and nervous system," explains Dr. Malhotra. These complications can include:

Lyme Arthritis: Joint pain and swelling.

Cardiac issues: Heart block and a slow heart rate.

Neurological problems: Facial paralysis, nerve damage, and cognitive difficulties like brain fog.

The bacteria can spread from the initial bite to other organs and tissues, causing these widespread issues if not treated promptly.

Simple Ways to Stay Safe

Preventing these diseases is all about avoiding exposure. If you live or work in an environment where you are around animals, here are a few simple steps you can take to protect yourself:

• Practice good hygiene. Always wash your hands and surfaces after touching animals or handling raw food.
• Drink safe water.
• Protect yourself and your pets from insects. Use tick and insect repellent, and make sure your pets are on year-round flea and tick medication.
• Keep your pets healthy with regular vet visits and vaccinations.
• Get vaccinated yourself for any preventable illnesses when possible.