We all love a self-sacrificing character who is willing to do anything for the greater good, no matter how it affects them. But such characters are only attractive in fiction. A martyr complex is a psychological pattern where an individual consistently sacrifices their own needs and desires to help others, often at the expense of their well-being. This behaviour is driven by a desire for approval, control, or a sense of superiority. Martyrs often feel resentful and unappreciated despite their self-sacrificing actions. Their resentment is often unwarranted to many people as they did not ask to be helped. This not only puts a strain on their relationships with people as well as chips away at their mental health.

Overcoming a martyr complex is a journey that requires patience and self-compassion. By challenging self-sacrificing patterns and prioritizing personal needs, you can develop healthier relationships and a greater sense of fulfilment. Here are some ways to overcome it.

Recognize the pattern

Become acutely aware of the recurring instances where you place the needs of others above your own. Observe the situations, emotions, and thoughts that accompany these self-sacrificial behaviours. This heightened self-awareness is the first step toward breaking free from the cycle.

Challenge your beliefs

Question the underlying motivations driving your self-sacrificing tendencies. Delve into the core beliefs about yourself, others, and the world that perpetuate this pattern. Explore alternative perspectives and consider the potential consequences of maintaining these beliefs.

Set boundaries

Establish clear and assertive limits on what you are willing to do for others. Learn to say "no" without feeling guilty or apologetic. Prioritize your own needs and well-being without compromising your ability to support others.

Prioritize self-care

Dedicate time and energy to nurturing your physical, emotional, and mental health. Engage in activities that bring you joy, relaxation, and personal fulfilment. By prioritizing self-care, you create a strong foundation for healthier relationships and a more balanced life.

Communicate effectively

Express your feelings, needs, and boundaries openly and honestly. Use "I" statements to communicate your perspective without blaming or accusing others. Effective communication fosters mutual understanding and respect in relationships.

Develop assertiveness

Build confidence in expressing your thoughts, feelings, and needs without being overly submissive or aggressive. Practice assertiveness in various situations to challenge the tendency to people-please and to establish healthier boundaries.

Seek support

Connect with trusted friends, family members, or a therapist to gain perspective and support. Sharing your experiences with others can help you understand your patterns and develop effective coping strategies.

Practice gratitude

Focus on the positive aspects of your life and cultivate a sense of gratitude. Shifting your attention to what you have rather than what you lack can help reduce feelings of resentment and victimhood.

With the constant rising temperatures, many people are worried about their health and wellbeing. Heat related illness have become the main source of concern for many people, as they look for better ways to navigate in the heat. Different countries have published heat guidelines to ensure citizens do not fall ill. It is very important to know the signs of and symptoms of these heat-illnesses as they could save your life!

One such symptom could be a major cause of concern. The National Health Services UK explains that people who are experiencing heatstroke need to be on alert. If the symptoms do not get better withing 30 minutes, you must call for help.

When to Seek Emergency Help

According to the NHS, if someone shows signs of heatstroke and is still unwell after 30 minutes of resting in a cool place, being cooled down, and drinking fluids, you should contact emergency services. While heat exhaustion often improves on its own within 30 minutes of cooling down, if it progresses to heatstroke, it becomes a medical emergency.

The NHS explicitly states: "Call 999 now if you or someone else have signs of heatstroke, including still [being] unwell after 30 minutes of resting in a cool place, being cooled and drinking fluids."

Heat Alert Issued for Parts of England

This week, the UK Health Security Agency (UKHSA) issued a yellow heat alert for certain areas of England, warning that even moderate temperatures could be dangerous. The Met Office predicts temperatures could reach up to 30°C in the East of England, East Midlands, London, and Southeast regions.

The UKHSA emphasized that "whilst temperatures may not seem too high for the general population for now, data from UKHSA shows that even at these forecasted temperatures, vulnerable groups and health care services can be impacted."

Under the UKHSA and Met Office's Weather-Health alerting system, a yellow alert indicates potential impacts such as:

• Increased demand on healthcare services from vulnerable groups.
• A higher health risk for individuals over 65 years old or those with existing health conditions, like respiratory and cardiovascular diseases.

Heat Exhaustion vs. Heatstroke

It's crucial to understand the difference between heat exhaustion and heatstroke, as the latter requires immediate emergency attention. Signs of Heat Exhaustion include:

• Tiredness
• Dizziness
• Headache
• Feeling sick or being sick
• Excessive sweating; skin may be pale and clammy or develop a heat rash (note: changes in skin color can be harder to see on brown and black skin)
• Cramps in the arms, legs, and stomach
• Fast breathing or heartbeat
• A high temperature
• Feeling very thirsty
• Weakness
• If these symptoms don't improve after 30 minutes of cooling down, it could be progressing to heatstroke.
• What to do for Heat Exhaustion (to prevent heatstroke)

If someone is suffering from heat exhaustion, immediately move them to a cool place and remove any unnecessary clothing, such as jackets or socks. Encourage them to drink a sports or rehydration drink, or simply cool water. To help lower their body temperature, cool their skin by spraying or sponging them with cool water and fanning them. You can also apply cold packs, wrapped in a cloth, to their armpits or neck.

To stay safe when it's hot, the UKHSA also recommends a few key things. Try to stay out of the sun between 11 am and 3 pm, which is usually the hottest part of the day. Keep your home cool by closing windows and curtains in rooms that face the sun. If you do go outside, cover up with appropriate clothing, a hat, and sunglasses, seek shade, and remember to apply sunscreen often. Plan any physical activities like exercise or walking your dog for cooler times, such as the early morning or evening.

Diet may seem like a secondary issue for many of us, but for athletes, it plays a very important role. The food they eat today could change the course of their game the next day. Athletes like tennis superstar Novak Djokovic have special diets that help them perform their best. Sharing the juices he drinks every morning in an interview; we get a glimpse of what goes into being a professional player.

Why Does A Diet Play An Important Role

Different sports require different types of diet, for example John Hopkins Medicine explains that a runner athlete must go for a carbohydrate rich diet as they must expend a lot of energy in an extended period of time, meaning they must sustain a uniform strain of energy to make sure they complete their run. On the other hand, judo or wrestler athletes must focus on a protein-based diet that will help them build muscles and strength.

For elite athletes, every little detail matters – from what they eat to how they train and recover. It can all make the difference between winning and losing. When it comes to fueling the body for success, Novak Djokovic stands out. With an astonishing 24 Grand Slam titles, he's the most successful male player in history, surpassing even legends like Rafael Nadal and Roger Federer, and he's still competing at the highest level.

What Does Novak Djokovic Eat?

Recently, in a TikTok clip with sports journalist Graham Bensinger, Djokovic revealed a surprising part of his daily morning routine. When asked about a typical day, he shared: "When I rise from bed, I start with warm water and lemon so I can help my body to detoxify and then I would have celery juice on an empty stomach." While this might sound a bit unusual to most people, Djokovic's drink choices are actually supported by some interesting science.

Science Behind the Sips

Warm lemon water is a fantastic natural source of Vitamin C. This vitamin is crucial for many bodily functions and significantly boosts your immune system. It's also a powerful antioxidant, helping to fight off harmful molecules called free radicals and keeping your cells healthy.

Drinking this first thing in the morning, as Djokovic does, can also be great for your digestive system. The Cleveland Clinic explains that it also helps us stay hydrated and is a great remedy for kidney stones, weight loss friendly, as well as filled with antioxidants like vitamin C, protecting your body from diseases.

Adding celery juice to the mix offers similar benefits. It's also rich in Vitamin C, along with Vitamins A and K, and essential nutrients like potassium, folate, and magnesium. For a tennis player like Djokovic, Vitamin K is especially important for strong bones, while the other nutrients help with muscle recovery and healthy blood flow.

Beyond the scientific benefits, Djokovic himself says these drinks give him mental clarity and a general feeling of energy, setting him up for a positive start to his day.

Even if you're not planning to follow the exact routine of a world-class athlete, staying hydrated is always a good idea. The NHS recommends drinking six to eight cups or glasses of fluid throughout the day.

Do We Need Detoxifying Juices?

As an addition to your diet, these can be helpful, however many people go on juice cleanses, relying solely on the juice for sustenance, which is not healthy for your body. A big selling point for juice cleansers is their supposed ability to "detoxify" your system. It's true that drinking more fluids can help your kidneys work better, and some nutrients can assist your body in getting rid of waste.

However, there isn't enough scientific evidence to show that juice cleanses or other "detox" diets actually improve your body's natural ability to remove toxins. Your liver and kidneys are incredibly efficient at detoxifying your body on their own, without the need for special juice regimens.

Back in 2023, a 64-year-old man experienced something weird. He had green hair growing on his tongue. Initially he was prescribed antifungal medicine, however, the treatment did not work on him. What he had was called a hairy tongue.

A Visit To Doc

The patient's tongue turned green about two weeks before he paid a visit to the doctor. This was shortly after he had completed a course of antibiotics from a gum infection.

What initially happened was a discoloration and doctors thought that it was a case of oral thrush, which is a fungal infection. As a result, he was prescribed antifungal treatment, however, this did not do anything. Rather, there was moss-like growths.

When doctors had a closer look, they realized that the man's filiform papillae, which are the tiny, cone-shaped bumps that cover the surface of the tongue and give its rough texture were longer than from a healthy tongue. Though there were no signs of injury or change in taste reported from the patient.

What The Case Report Said?

The case report was published in the New England Journal of Medicine, where physicians wrote, "A diagnosis of hairy tongue was made."

What is hairy tongue? Hairy tongue or lingua villosa is a benign condition that causes hair-like growths of various colors to sprout on top of the tongue, said the report.

These growths are filiform papillae that haven’t shed as they normally do through regular friction — such as from brushing with a toothbrush, using a tongue scraper, or eating solid, textured foods. Under typical conditions, these tiny projections grow to about 1 millimeter before falling off naturally, in a process called desquamation, similar to how skin sheds, according to the Cleveland Clinic.

When this natural shedding doesn’t occur, the papillae can continue growing—reaching lengths of up to 0.7 inches (18 millimeters)—which can result in a condition known as hairy tongue. According to the American Academy of Oral Medicine, it affects roughly 13% of people at some point in their lives, most commonly in men and individuals over the age of 65.

As these bumps elongate into hair-like strands, they begin to trap food particles, bacteria, dead skin cells, and other debris—leading to the discolored, furry appearance of a hairy tongue. According to the American Academy of Oral Medicine, the tongue may appear brown, white, green, or even pink, depending on the underlying cause and factors like mouthwash use or certain candies.

What Causes Hairy Tongue—And Why It Sometimes Turns Black or Green

In many cases, hairy tongue takes on a jet-black appearance, a condition medically known as lingua villosa nigra, or black hairy tongue, according to a recent case report.

Several factors can increase the risk of developing a hairy tongue—regardless of its color. These include consuming a soft-food diet, drinking excessive amounts of coffee, tea, or alcohol, smoking, dehydration, poor oral hygiene, and taking certain oral medications that alter the mouth’s microbial balance. Regularly brushing the tongue is one of the most effective ways to prevent the papillae from becoming elongated and discolored.

In the case report, doctors treated a patient who presented with a green-colored tongue. They advised him to gently scrub his tongue with a toothbrush four times a day and to stop smoking. At a six-month follow-up, the patient’s tongue had returned to a normal appearance—even though he continued to smoke, the report noted.