Smoking is addictive and most people know that. Yet, many choose to smoke, whether under peer pressure or just because the idea that smokes takes away your stress seems too real. Many people start smoking as a stress buster and before you know, it has become part of your life. Every time now you take a break, it has to be with a smoke, even if there is no lingering stress.

Rajan Sinha*, a PR professional says that for him, it has become a habit. "It starts with the feeling of being left out. You see everyone is doing it, so you want to be part of it. You think 'if I do not smoke, then would I not be part of the group?' Then soon it becomes part of you, though gradually I am trying to lessen it."

The Vicious Cycle Of Smoking

Sinha's account is not rare, many feel the same way. But, does smoking really help you gel with people? Many believe that having a smoke is a great conversation starter, but the reason behind it is that it relaxes you, and you no longer feel anxious about talking or meeting new people. Psychologist Dhruvi Sanghvi explains that among the many hormones, dopamine creates a sense of euphoria and nicotine triggers that. However, it does not last long, and so your brain frequently craves for more. This leads to anxiety, and then you smoke to feel calm. It becomes a vicious cycle.

"Over time, smoking will rewire the brain’s stress response and become an unhealthy coping mechanism, making it less effective at handling stress naturally. So, instead of providing real relief, it will just raise baseline anxiety, make the brain more dependent on nicotine to feel "normal" and happy. This will create a cycle where smoking feels like the solution, but in reality, it will only fuel the problem," Sanghvi explains.

Like Sinha, many people have misunderstood smoking with some sense of commonality and also the ice breakers amongst most colleagues and strangers, notes Sanghvi. However, the reality is different, smoking does not provide long term pleasure. Addiction is an automatic response rather than a conscious choice, so, the best way to do is to take a pause, breathe and ask yourself the question: "Is It worth it?".

Sanghvi suggests to start with take baby steps and try finding new ways to engage socially. "Hold a stress ball, keep your hands occupied with some fidget tool or simply engage with some conversation with someone."

Other Health Concerns

Most people associate smoking with long-term lung damage, but the early signs of harm are often subtle yet significant. Chronic coughing — casually dismissed as a “smoker’s cough” — is an early indicator of airway inflammation. Breathlessness during simple tasks like climbing stairs or walking short distances suggests that lung capacity is already compromised.

Pulmonologist Dr Nikhita Mirle, MBBS, MD, points out some of the overlooked symptoms which include:

Frequent throat clearing: A sign of excess mucus production as the lungs attempt to expel toxins.

Wheezing: Caused by narrowing airways and inflammation.

Morning hoarseness: Due to vocal cord irritation from smoke inhalation overnight.

Is E-Cigarettes A Better Option?

Dr Mirle says "No". It is a widespread myth among smokers that switching to "light" cigarettes or vaping reduces lung damage. However, Mirle explains that these often have ventilation holes that "dilute the smoke, but smokes unknowingly compensate be inhaling more deeply or smoking more often. Research shows that they offer no real reduction in lung cancer or COPD risk."

The vapor contains formaldehyde, acrolein, and heavy metals — all of which inflame and damage lung tissue. Recent studies have linked vaping to EVALI (E-cigarette or Vaping Use-Associated Lung Injury) and popcorn lung (bronchiolitis obliterans).

Mirle notes of a 2024 study published in The Lancet Respiratory Medicine that revealed that long-term vapers showed a 30% decline in small airway function compared to non-smokers, with evidence of early fibrosis (lung scarring).

How Does Smoking Impact Lung Function?

Beyond well-known risks like COPD and lung cancer, smoking quietly sabotages the lungs’ defense systems:

Weakened immunity: Smoking damages the cilia — tiny hair-like structures that sweep mucus and pathogens out of the airways. Without them, bacteria and viruses linger, increasing the risk of recurrent infections like bronchitis and pneumonia.

Delayed healing: Smoking reduces blood flow and oxygen delivery to lung tissues, slowing recovery from respiratory illnesses like the flu or COVID-19.

Impaired surfactant production: Surfactant keeps air sacs (alveoli) open — without it, smokers are prone to atelectasis (lung collapse) and poor gas exchange.

*Names have been changed to protect the identity

Dhruvi Sanghvi is a Psychologist at Let’s Get Happi

Dr. Nikhita Mirle has an MBBS, MD, and a Fellowship in Pediatric Pulmonology at SDM Hospital Ujire

When was the last time you let yourself play truly, freely, without worrying about looking silly or being judged? From picking up a paintbrush, dancing like no one's watching, or scribbling with crayons like you did as a child. Feels a little strange, doesn’t it? But what if we told you that this very act of tapping into your inner child could be the key to unlocking emotional healing and building resilience in adulthood?

In this high-pressure, fast-paced world, we’re so consumed by adult responsibilities that we often forget one simple truth: healing doesn’t always happen through words or logic, it can also happen through play and art. Welcome to the world of expressive arts therapy, where your imagination leads the way to emotional release, self-discovery, and deep healing.

None of us are necessarily born with the wisdom, responsibility, and emotional intelligence of adulthood. We develop these roles over time, experience, and sometimes, hurt. But in between freedom of childhood and the boundaries of adulthood, many of us forget the essence of whom we used to be the spontaneous, curious, expressive inner child.

That inner child, though, never really goes away. For others, it's buried under years of trauma, societal norms, and emotional repression. The mental health world is now waking up to the value of getting back in touch with this inner child — and one of the most powerful, affordable, and fun ways is through playful art.

What Is Inner Child Work?

Inner child work is a therapeutic approach rooted in the understanding that childhood experiences shape adult behavior. It’s a process of identifying past emotional wounds, acknowledging unmet needs, and “reparenting” oneself with compassion and understanding.

Imagine this: You are five, you trip during recess, and people laugh. You might not recall the event itself, but the hurt of humiliation and the commitment to never again risk embarrassment may affect your adult life in ways you're not even aware of. You might shun public speaking, avoid being vulnerable, or stay away from leadership — all because of an old unresolved memory.

This is where inner child healing becomes useful. It enables you to recognize such emotional imprints and greet your younger self with compassion, rather than criticism.

As Pablo Picasso famously said, "Art washes away from the soul the dust of everyday life." For a lot of expressive arts therapists, this statement isn't merely symbolic — it's a guiding reality.

"Art helps unpack traumas that words can't always access," says Gunjan Adya, a Certified Expressive Arts Therapist. "Adults don't get to play much. They're trapped in a loop of duties and routines, and they're often detached from their feelings. Art provides an arena in which to feel, to convey, and above all, to heal."

Art is a secure, non-verbal means by which we can re-encounter lost aspects of ourselves. Making — whether drawing, painting, dancing, sculpting, or writing poetry — provides an expression for repressed feelings and a way to understanding ourselves.

Why Adults Need to Make Time for Child-Play?

As we grow older, play becomes secondary to productivity. Schedules, careers, and family responsibilities leave little time for imagination. But this privation has a cost — chronic stress, burnout, and emotional disconnection.

Gunjan adds, "Creating something, even imperfectly, makes us happy. Humans are born nurturers. The process of making — be it a piece of clay sculpture or a doodle — is a process of nurturing ourselves. It's meditative, emotionally calming, and deeply therapeutic."

Science substantiates this. Art therapy reduces cortisol levels, enhances mood, and increases cognitive flexibility, found studies. Unlike verbal-based therapies, expressive art therapy also has open arms to those who would find it challenging to put thoughts into words.

Which Art Forms Work Best?

Gunjan says there's no one-size-fits-all solution. "For some, painting with color on canvas is therapeutic. Others might find it through dance or sculpture. Through art, individuals have an opportunity to express themselves for what they feel inside — many times not even realizing that until later.

Dance releases emotion through the body. Sculpting invites patience and being present. Poetry writing orders and understands feelings. All modalities provide a unique quality of access to the self. Perfection isn't the objective, but discovery of emotion.

When adults permit themselves to do the same without censorship, they relink with the spontaneous, risk-taking essence of their youth — the same essence that long ago showed them how to find joy, venture, and dream.

How Art Helps Do Self-Repair?

While art is often viewed as a hobby, in the context of mental health, it becomes a transformative tool. Adults facing grief, burnout, anxiety, or past trauma can benefit immensely from incorporating art into their routine — even in small doses.

Tips for starting your inner child healing through art:

• Choose an art form that resonates — it could be painting, collage, dancing, or even adult coloring books.
• Carve out non-negotiable time for creation, without expectations or productivity targets.
• Let your art be guided by intuition. What colors attract you? What shapes feel comfortable? What movement feels liberating?
• Look at what you created — not to critique, but to see the emotions behind it.

You don't need to be an artist. You just need to be open.

Getting back in touch with your inner child isn't regression, it's integration. It's a strong, research-supported journey to healing adult hurts by giving yourself what you might have lacked as a child: freedom, creativity, and unconditional self-acceptance.

As Gunjan so eloquently says, "Art speaks to emotions we've silenced. When adults give themselves permission to play, they begin to truly heal."

Gunjan Adya is a Certified Expressive Arts Therapist and Founder at Tula Journey in India

‘If only building muscles was as easy as sleep’ is a thought that most people can relate to. As you may know, building muscles is not simply for aesthetic reasons, but muscle definition is important for your body’s overall well-being. Whether it is your back health, joint health or even your posture.

However, exercising regularly and focusing on muscle building can be a very taxing job for your body. Except for exercising, one must follow a strict diet and be rich in all the nutrients like protein, fiber, carbohydrates, etc. Many people opt for protein shakes to enhance muscle growth as well. These protein shakes could help you build muscle by simply sleeping. Dr Mark Hyman, practicing family physician and the Chief Medical Officer of Function Health, took to social media and explained science backed ways to aid your body build muscles.

How Can You Build Muscle While Sleeping?

Dr. Mark Hyman cited 2012 research done by the American College of Sports Medicine, which showed that 40g of protein before bed can keep your body in a muscle-building mode for 7.5 hours, leading to a 22% increase in muscle protein synthesis and sustained overnight repair.

A study on healthy young men demonstrated the effectiveness of 40g of casein protein consumed 30 minutes before sleep in boosting muscle protein synthesis and improving overnight recovery after evening resistance exercise. The timing allowed for optimal digestion and absorption during sleep. Casein is a type of protein that digests slowly, which makes it a good choice for providing a steady supply of building blocks to your muscles throughout the night while you are resting and recovering.

The timing of when they drank the protein was really important for it to work best. By having it right before sleep, the casein had time to be fully digested and absorbed into their bodies just as they were falling asleep. This led to higher levels of amino acids, which are the building blocks of muscle, circulating in their bodies throughout their normal sleep. This steady supply helps the muscles rebuild and grow effectively overnight.

What Its Some Other Health Benefits Of It?

Having some protein before bed doesn't just help your muscles get stronger. It can also help you feel fuller for longer, which can be really helpful if you tend to get hungry in the evenings. By keeping those nighttime cravings at bay, this simple habit could even play a role in managing your weight without you even realizing it while you are fast asleep and not reaching for snacks.

While eating protein before bed can be great for muscle growth, it's important to pay attention to how your own body reacts to it to make sure you sleep comfortably. It's always a good idea to chat with your doctor before making big changes to what you eat, especially if you have any health issues or are taking medication. Pay attention to your digestion and adjust the amount or timing of your protein if you feel any discomfort.

The National Health Services (NHS) reminds us that there are tons of different proteins in our bodies, and they do all sorts of important jobs. They help our immune system work properly and keep our muscles and bones strong as we go through life. To get a healthy amount of protein, it's good to eat lean meats and try to eat less of things like bacon, ham, and sausages, which are more processed.

While the health issues associated with climate change may seem far off, we may have to worry about a killer fungus that infects millions. A new study shows that Aspergillus species, which can cause severe infections in humans, livestock and plants will continue to grow because of the higher temperatures. The research is currently under peer review. The authors explain that invasive aspergillosis and its prevalence in a place correlates with the environmental suitability, meaning the warmer the temperature, the more severe the strain.

To understand this infection better, we spoke to Dr. Sabrinath Ravichandar, Pulmonologist from Chennai.

What Infection Does Aspergillus Species Cause?

The fungus in question can lead to invasive aspergillosis, a severe infection that typically starts in the lungs and has the potential to spread to the brain. While people with healthy immune systems can usually combat the fungal spores, those with a weak immune system are more at risk. According to a 2024 report in Lancet, annually more than 2 million people develop invasive aspergillosis with 34 thousand deaths.

Dr. Ravichandar explains that the early signs of this infection include coughing (sometimes with blood), shortness of breath, chest pain, fever, fatigue and wheezing. The symptoms may differ for people who have a weak immune system, he explains. “In immunocompromised individuals, symptoms may progress rapidly. Sinus infections, facial swelling, or vision changes can also occur if the fungus spreads. Prompt medical attention is crucial for effective treatment.”

Climate Change Fuels Fungal Spread

The study suggests that this fungus, called Aspergillus, could move from warmer parts of the world into Europe and the UK as climate change gets worse, and temperatures keep rising. Researchers say that climate change makes disease outbreaks more likely, and these fungal infections are becoming harder to treat and more common.

Why Is This Fungus A Cause Of Concern?

Experts say these fungi are "extremely difficult" to treat. There aren't many medicines that work against them, and the fungus is becoming resistant to the drugs we have. They are also very hard to diagnose. Dr. Ravichandar says, “Antifungal medications like voriconazole and amphotericin B are effective treatments. Early diagnosis and targeted antifungal therapy significantly improve outcomes in affected individuals.”

Challenges in Treatment and Diagnosis

Experts caution that these fungal infections are very difficult to treat. Researchers note that along with limited availability of effective treatments and medications, there is a concern regarding whether the infection becomes drug resistant. Now the question arises - how will the infection be effectively diagnosed and treated?

Dr. Ravichandran explains that the effectiveness for the treatment for aspergillosis depends on what kind of strain it is. While medication may help, sometimes there is need for other kinds of treatments. “In severe cases, surgery may be needed to remove infected tissues. Treatment effectiveness varies; it depends on the infection type and the patient’s immune status. Invasive aspergillosis is harder to treat and can be life-threatening despite therapy.”

How Is Infection Caused By Aspergillus Diagnosed?

Researchers emphasize the difficulty of diagnosing this infection, saying there are many challenges associated with accurate diagnosis. Dr. Ravichandar explains that diagnosis for aspergillosis involves chest X-rays or CT scans to detect lung damage. He continues, “Blood tests to detect antibodies or antigens, and sputum or tissue cultures to identify the fungus. A bronchoscopy may be performed to collect lung samples.”

Who Is At Risk And Are There Preventive Measures They Can Follow?

The expert says, “People most at risk include those with weakened immune systems, cancer, organ transplants, or lung diseases. To protect themselves, they should avoid dusty environments, wear masks when exposed to soil or mold, maintain good hygiene, and promptly treat infections. Regular medical follow-ups help detect and manage early signs effectively.”