Health and Me

Supriya Ramesh

Scientist Reveals the Tiny Foods That Can Transform Your Cholesterol in Just 10 Days

Credits: Canva

If you’ve ever stared at a packet of mixed nuts wondering whether to sprinkle them over your porridge or just eat them by the handful, here’s your permission slip: go for it. According to Dr Sarah Berry, a professor at King’s College London and Chief Scientist at ZOE, nuts and seeds are not just snackable; they are good for cholesterol crunching. In fact, swap some of your less healthy fats for these nutritional powerhouses, and you could lower your cholesterol by up to 10 per cent in just 10 days. That is faster than most fad diets.

<h3>The 10-Day Cholesterol Challenge</h3>

High cholesterol often feels like one of those invisible problems, until it suddenly is not. It can quietly build up in your arteries, increasing the risk of heart attacks and strokes. But Dr Berry, during an appearance on the Zoe podcast, said that you can make a real difference in under two weeks by tweaking, not overhauling, your diet. It’s not about eating less fat; it’s about eating the right kind of fat.

And this is where most people get it wrong. “Don’t do a low-fat diet,” Dr Berry warns, calling the idea “radical” to anyone still following decades-old advice. Instead, aim for a moderate-fat diet rich in polyunsaturated and monounsaturated fats—exactly the kinds you’ll find in nuts, seeds, and certain oils.

<h3>Why Low-Fat Diets Miss the Point</h3>

It is tempting to think cutting fat will cut cholesterol, but Dr Berry explains that’s a trap. Not all fats are bad. Saturated fats, found in red meat and some processed foods, can push LDL cholesterol—often dubbed “bad” cholesterol—into dangerous territory. But polyunsaturated fats, abundant in seeds, seed oils, and many nuts, do the opposite.

Simply adding nuts to your meals, whether as a snack, salad topping, or nut butter, can slash LDL cholesterol by 5 to 10 per cent. You have to make a swap. This benefit comes from replacing “harmful” fats, like those in certain animal products and fried foods, with healthier plant-based fats.

Sunflower seeds, flaxseeds, chia seeds—they’re all loaded with polyunsaturated fatty acids that support heart health. Stir them into yoghurt, blend them into smoothies, or scatter them over roasted veggies. You’ll barely notice the extra effort, but your arteries will thank you.

Seed oils, like sunflower and flaxseed oil, can also be smart choices in moderation, adding healthy fats to your cooking without the cholesterol-raising impact of certain animal fats.

<h3>Rethinking Dairy, Meat, and Carbs</h3>

Dr Berry isn’t out to demonise all animal products. Fermented dairy like yoghurt and cheese gets a surprising green light. These foods, she says, don’t have the cholesterol-raising effect you might expect from their saturated fat content. That’s not permission to live on brie and cheddar, but it is a reason to stop fearing your cheese board.

Red meat, however, is a different story. Packed with saturated fats, it’s a direct contributor to rising cholesterol levels. Swapping steak nights for lentil stews or chickpea curries a couple of times a week could make a noticeable difference to your numbers.

Then there’s the carbohydrate conundrum. The real trouble lies with refined carbs like white bread, white rice, and sugary snacks. These are rapidly processed by your body and can be converted into triglycerides, which worsen cholesterol profiles. But whole grains are firmly in the “good for you” column. Wholegrain bread, brown rice, oats, and quinoa can help improve cholesterol levels when they replace the refined stuff.

<h3>Building Your 10-Day Cholesterol Menu</h3>

Swap your morning white toast for porridge topped with walnuts and chia seeds. Your mid-morning biscuit could become a small handful of almonds. At lunch, toss sunflower seeds into your salad, and use olive or sunflower oil for dressing. Dinner might feature grilled salmon or chickpeas instead of steak, with a side of quinoa instead of white rice.

Cholesterol levels can be surprisingly responsive to dietary changes. LDL cholesterol particles are constantly being produced and cleared from your bloodstream. When you replace saturated fats with healthier fats, you improve your body’s ability to remove LDL cholesterol. Combine that with reducing refined carbs and upping your wholegrain intake, and the improvement can be measurable in just days.

Dr Berry’s advice is refreshingly realistic: no calorie counting, no extreme restrictions, just sensible swaps. It’s about building habits you can maintain beyond the initial 10 days, keeping your cholesterol low for the long haul.

Forget the idea that lowering cholesterol means bland food and joyless salads. With nuts, seeds, and the right fats, you can eat deliciously and still give your heart a health boost in record time. 

Health Conditions A-Z

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cholesterol advice

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healthy fats vs saturated fats

polyunsaturated fats benefits

ldl cholesterol reduction

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low fat diet myths

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If you’ve ever stared at a packet of mixed nuts wondering whether to sprinkle them over your porridge or just eat them by the handful, here’s your permission slip: go for it. According to Dr Sarah Berry, a professor at King’s College London and Chief Scientist at ZOE, nuts and seeds are not just snackable; they are good for cholesterol crunching. In fact, swap some of your less healthy fats for these nutritional powerhouses, and you could lower your cholesterol by up to 10 per cent in just 10 days. That is faster than most fad diets.The 10-Day Cholesterol ChallengeHigh cholesterol often feels like one of those invisible problems, until it suddenly is not. It can quietly build up in your arteries, increasing the risk of heart attacks and strokes. But Dr Berry, during an appearance on the Zoe podcast, said that you can make a real difference in under two weeks by tweaking, not overhauling, your diet. It’s not about eating less fat; it’s about eating the right kind of fat.And this is where most people get it wrong. “Don’t do a low-fat diet,” Dr Berry warns, calling the idea “radical” to anyone still following decades-old advice. Instead, aim for a moderate-fat diet rich in polyunsaturated and monounsaturated fats—exactly the kinds you’ll find in nuts, seeds, and certain oils.Why Low-Fat Diets Miss the PointIt is tempting to think cutting fat will cut cholesterol, but Dr Berry explains that’s a trap. Not all fats are bad. Saturated fats, found in red meat and some processed foods, can push LDL cholesterol—often dubbed “bad” cholesterol—into dangerous territory. But polyunsaturated fats, abundant in seeds, seed oils, and many nuts, do the opposite.Simply adding nuts to your meals, whether as a snack, salad topping, or nut butter, can slash LDL cholesterol by 5 to 10 per cent. You have to make a swap. This benefit comes from replacing “harmful” fats, like those in certain animal products and fried foods, with healthier plant-based fats.Seeds: The Cholesterol FightersSunflower seeds, flaxseeds, chia seeds—they’re all loaded with polyunsaturated fatty acids that support heart health. Stir them into yoghurt, blend them into smoothies, or scatter them over roasted veggies. You’ll barely notice the extra effort, but your arteries will thank you.Seed oils, like sunflower and flaxseed oil, can also be smart choices in moderation, adding healthy fats to your cooking without the cholesterol-raising impact of certain animal fats.Rethinking Dairy, Meat, and CarbsDr Berry isn’t out to demonise all animal products. Fermented dairy like yoghurt and cheese gets a surprising green light. These foods, she says, don’t have the cholesterol-raising effect you might expect from their saturated fat content. That’s not permission to live on brie and cheddar, but it is a reason to stop fearing your cheese board.Red meat, however, is a different story. Packed with saturated fats, it’s a direct contributor to rising cholesterol levels. Swapping steak nights for lentil stews or chickpea curries a couple of times a week could make a noticeable difference to your numbers.Then there’s the carbohydrate conundrum. The real trouble lies with refined carbs like white bread, white rice, and sugary snacks. These are rapidly processed by your body and can be converted into triglycerides, which worsen cholesterol profiles. But whole grains are firmly in the “good for you” column. Wholegrain bread, brown rice, oats, and quinoa can help improve cholesterol levels when they replace the refined stuff.Building Your 10-Day Cholesterol MenuSwap your morning white toast for porridge topped with walnuts and chia seeds. Your mid-morning biscuit could become a small handful of almonds. At lunch, toss sunflower seeds into your salad, and use olive or sunflower oil for dressing. Dinner might feature grilled salmon or chickpeas instead of steak, with a side of quinoa instead of white rice.Why This Works So FastCholesterol levels can be surprisingly responsive to dietary changes. LDL cholesterol particles are constantly being produced and cleared from your bloodstream. When you replace saturated fats with healthier fats, you improve your body’s ability to remove LDL cholesterol. Combine that with reducing refined carbs and upping your wholegrain intake, and the improvement can be measurable in just days.Dr Berry’s advice is refreshingly realistic: no calorie counting, no extreme restrictions, just sensible swaps. It’s about building habits you can maintain beyond the initial 10 days, keeping your cholesterol low for the long haul.Forget the idea that lowering cholesterol means bland food and joyless salads. With nuts, seeds, and the right fats, you can eat deliciously and still give your heart a health boost in record time. 

scientist reveals the tiny foods that can transform your cholesterol in just 10 days

Why Your Tattoo Looks 'Cloudy' During Healing: Experts Demystify Recovery Process

Healing of Tattoo

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You walk out of the <span>tattoo studio</span> with fresh ink that looks bold, bright, and perfect. But within a few days, you notice the colours seem duller, almost blurred. Do not worry! This cloudy look is a normal part of healing. According to dermatologists and <span>tattoo</span> artists, that milky veil over your design is not the end of your tattoo dreams. It is simply your skin doing its job.

As Dr Pragati Gogia Jain, DNB (Dermatology) at ApolloMedics Hospital, Lucknow, explains, our skin has layers. The top layer, called the <span>epidermis</span>, is made up of <span>keratinocytes</span>. When these cells are young, they’re packed with organelles and nuclei, making them opaque. As they mature, they lose these structures, becoming more transparent.

When you get a tattoo, the needle bypasses the epidermis and deposits pigment in the dermis. This process causes a controlled injury, triggering inflammation. In the days that follow, damaged keratinocytes in the <span>epidermis start shedding</span> (desquamation), and the fresh replacements are immature and cloudy.

“This cloudy layer scatters light, making the tattoo look dull,” says Dr Jain. “It’s temporary, and as the epidermis completes its 28-day turnover cycle, your tattoo will regain its clarity.”

<h3>What’s Happening Beneath the Tattoo Ink</h3>

Sahil Bali, tattoo artist at Devil’z Tattooz, says the fresh-out-of-the-studio vibrancy is like an Instagram filter: beautiful, but fleeting. “Right after we finish, the ink is just beneath intact skin, so the colours look sharp,” he says. “But as your immune system gets to work, a thin layer of scabbing or <span>peeling skin</span> forms. It’s made of dried <span>plasma</span>, old skin flakes, and natural oils, which aren’t transparent.”

This layer dulls the appearance of the tattoo. From day four to day ten, peeling starts. The temptation to pick at those flakes is real, but doing so can yank out pigment and cause patchy healing. “Hands off is the golden rule,” warns Bali.

<h3>Why <span rel="noindex">Tattoo Aftercare</span> Matters</h3>

While most cloudiness is part of the healing process, poor aftercare can make it worse. Dr Jain says that slathering on too much ointment can trap moisture between skin layers, creating a hazy effect. Over-moisturising can also make the peeling phase messy, while under-moisturising can slow healing.

<strong>The golden trio of aftercare:</strong>

<ul><li>Keep it clean, but not soaking wet</li><li>Moisturise lightly with fragrance-free ointment or lotion</li><li>Avoid scratching, picking, or exfoliating the area until it’s fully healed</li></ul>

<h3>The Healing Timeline: What to Expect</h3>

<ul><li>Week 1: Swelling and inflammation can make colours look slightly different. Cloudiness starts to creep in.</li><li>Week 2: Peeling is in full swing, and the haze is most noticeable. Do not pick.</li><li>Weeks 3–4: New skin settles in, clarity returns, and your tattoo looks almost like day one.</li><li>Weeks 4–6: Full healing. Your tattoo now has its true colours and crisp lines.</li></ul>

Your tattoo’s journey is a cycle: vibrant due to fresh ink, hazy during inflammation and peeling, then clear again as the skin regenerates. In short: 

<ul><li>The cloudy phase is temporary.</li><li>Don’t touch, scratch, or peel.</li><li>Follow optimal aftercare to prevent infection.</li><li>Always ensure your artist uses fresh, sterilised needles.</li></ul>

As Bali puts it, “Your tattoo is for life. A couple of hazy weeks is nothing compared to years of wearing a clear, beautiful design.”

Why Your Tattoo Looks Cloudy During Healing

tattoo studio

keratinocytes

epidermis

peeling skin

plasma

tattoo

tattoo aftercare

tattoo healing time

epidermis start shedding

You walk out of the tattoo studio with fresh ink that looks bold, bright, and perfect. But within a few days, you notice the colours seem duller, almost blurred. Do not worry! This cloudy look is a normal part of healing. According to dermatologists and tattoo artists, that milky veil over your design is not the end of your tattoo dreams. It is simply your skin doing its job.The Science of the Skin ScreenAs Dr Pragati Gogia Jain, DNB (Dermatology) at ApolloMedics Hospital, Lucknow, explains, our skin has layers. The top layer, called the epidermis, is made up of keratinocytes. When these cells are young, they’re packed with organelles and nuclei, making them opaque. As they mature, they lose these structures, becoming more transparent.When you get a tattoo, the needle bypasses the epidermis and deposits pigment in the dermis. This process causes a controlled injury, triggering inflammation. In the days that follow, damaged keratinocytes in the epidermis start shedding (desquamation), and the fresh replacements are immature and cloudy.“This cloudy layer scatters light, making the tattoo look dull,” says Dr Jain. “It’s temporary, and as the epidermis completes its 28-day turnover cycle, your tattoo will regain its clarity.”What’s Happening Beneath the Tattoo InkSahil Bali, tattoo artist at Devil’z Tattooz, says the fresh-out-of-the-studio vibrancy is like an Instagram filter: beautiful, but fleeting. “Right after we finish, the ink is just beneath intact skin, so the colours look sharp,” he says. “But as your immune system gets to work, a thin layer of scabbing or peeling skin forms. It’s made of dried plasma, old skin flakes, and natural oils, which aren’t transparent.”This layer dulls the appearance of the tattoo. From day four to day ten, peeling starts. The temptation to pick at those flakes is real, but doing so can yank out pigment and cause patchy healing. “Hands off is the golden rule,” warns Bali.Why Tattoo Aftercare MattersWhile most cloudiness is part of the healing process, poor aftercare can make it worse. Dr Jain says that slathering on too much ointment can trap moisture between skin layers, creating a hazy effect. Over-moisturising can also make the peeling phase messy, while under-moisturising can slow healing.The golden trio of aftercare:Keep it clean, but not soaking wetMoisturise lightly with fragrance-free ointment or lotionAvoid scratching, picking, or exfoliating the area until it’s fully healedThe Healing Timeline: What to ExpectWeek 1: Swelling and inflammation can make colours look slightly different. Cloudiness starts to creep in.Week 2: Peeling is in full swing, and the haze is most noticeable. Do not pick.Weeks 3–4: New skin settles in, clarity returns, and your tattoo looks almost like day one.Weeks 4–6: Full healing. Your tattoo now has its true colours and crisp lines.Your tattoo’s journey is a cycle: vibrant due to fresh ink, hazy during inflammation and peeling, then clear again as the skin regenerates. In short: The cloudy phase is temporary.Don’t touch, scratch, or peel.Follow optimal aftercare to prevent infection.Always ensure your artist uses fresh, sterilised needles.As Bali puts it, “Your tattoo is for life. A couple of hazy weeks is nothing compared to years of wearing a clear, beautiful design.”

why your tattoo looks 'cloudy' during healing: experts demystify recovery process

Ishita Roy

Why Does Traditional Chinese Medicine Discourage Women From Using Tampons On Their Periods?

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Melinda Gates appreciating Fu Yuanhui for breaking the stigma and talking about periods

"Women in China do not wear tampons. In fact, if you are trying to find tampons in Chinese supermarkets or drug stores, you will struggle to find one," says Sara Jane Ho, who calls herself an Eastern healer and storyteller and hosts the Netflix podcast Mind Your Manners. She is also the cofounder of Antevortal Laboratories, which makes intimate care inspired by Traditional Chinese Medicines (TCM). 

Sara goes to talk about why Chinese women don't use tampons. The reason is backed by TCM, she says. She says, "In Chinese culture, we emphasize the free flow of blood and qi." 'Qi' in <span>Chinese medicine</span> means the vital energy or the life force. 

<h4>She then poses a question: "What is supposed to come out naturally, should not be stuffed back up there, right?"</h4>

She further explains that as per TCM, tampons block the natural downward flow of menstrual blood, which leads to "stagnation or cramps or other imbalances and in TCM keeping the womb warm is really essential." She also says that it is believed that tampons cause womb and the uterus to be cold, which can lead to some fertility issues, or menstrual pain. 

She says while for West, this may not be an acceptable reason to not use a tampon, recent studies have shown that tampons too contain harmful chemicals, fragrances, and microplastics, which makes it harmful for usage.

<h2>What Does The Study Say About Tampons And Safety</h2>

It is true, in fact, a 2024 study published journal <strong>Environmental International</strong>, titled <em>Tampons as a source of exposure to metal(loid)s</em>, used very high heat acid to leach heavy metals from tampons. The researchers were testing to see if tampons contained 16heavy metals, including arsenic, copper, lead, and iron.

The tampons they tested came from several brands, some were even organic. The result showed that each of the 60 samples contained heavy metals, with 12 of the heavy metals found in every tampon. While it is not known how exactly did these metal end up there, it may be possible that the plant used to make the tampons may have absorbed these metals form the soil or chemicals or pesticides. Another reason could also be during the time of processing. 

<h4>Another thing which was found was the use of PFAS, sometimes called the "forever chemicals", and stands for per- and polyfluoroalkyl substances. </h4>

The popularity of PFAS makes it difficult to know exactly how they impact health; however, some studies have reported they may be harmful to humans and animals, according to the United States Environmental Protection Agency.

<h2><span rel="noindex">China And Tampons</span></h2>

Back in 2016, when China's Olympic swimmer Fu Yuanhui opened up about being on her period during the competition in Rio, and received praised from the Western media for using her platform and breaking the stigma, back at home, she was questioned on how can she swim while being on her period? As the Guardian also reported, it is because only 2% women use tampons, and so many did not think it would have been possible for anyone to swim on their period. 

The <em>Guardian </em>in its Women's Blog, reports: "The question rang everywhere: “You can swim on your period?” Many around me (including myself) had believed that elite female athletes simply adjusted the timing of their period so as to not have to deal with it during major events. Let’s face it, even if it doesn’t affect performance, you hardly want to be “on” when trying to be at your best.<h4> Some users of Weibo (China’s equivalent to Twitter) were genuinely asking how come Fu wasn’t making the pool red."</h4>

"Chinese medicine is also hugely influential, too, if only subconsciously, and its basis in non-invasive treatment creates unease around putting a foreign object into the body, for hours at a time. It is also seen as potentially harmful for girls who are still “growing”," noted the <em>Guardian </em>report. 

While it is true that harmful chemicals have been found in tampons, there are safety practices one can follow to help prevent infections while using a tampon. These are:

<ul><li>Practice good hand hygiene by washing your hands before and after inserting a tampon.</li><li>Change your tampon every 4 to 6 hours.</li><li>Only use tampons while you are on your period.</li><li>Cancer patients with low white blood cell counts should consider avoiding tampons to reduce the risk of infection.</li></ul>

There are also alternatives to tampons that one can use, including pads, period underwear, and menstrual cups. 

can chinese women use tamons

why dont chienese woman use tampons

health and wellness

traditional chinese medicine

chinese medicine

china and tampons

menstrual health

womens health

reproductive health

"Women in China do not wear tampons. In fact, if you are trying to find tampons in Chinese supermarkets or drug stores, you will struggle to find one," says Sara Jane Ho, who calls herself an Eastern healer and storyteller and hosts the Netflix podcast Mind Your Manners. She is also the cofounder of Antevortal Laboratories, which makes intimate care inspired by Traditional Chinese Medicines (TCM). Sara goes to talk about why Chinese women don't use tampons. The reason is backed by TCM, she says. She says, "In Chinese culture, we emphasize the free flow of blood and qi." 'Qi' in Chinese medicine means the vital energy or the life force. She then poses a question: "What is supposed to come out naturally, should not be stuffed back up there, right?"        View this post on Instagram            A post shared by Sara Jane Ho (@sarajaneho)]]>She further explains that as per TCM, tampons block the natural downward flow of menstrual blood, which leads to "stagnation or cramps or other imbalances and in TCM keeping the womb warm is really essential." She also says that it is believed that tampons cause womb and the uterus to be cold, which can lead to some fertility issues, or menstrual pain. She says while for West, this may not be an acceptable reason to not use a tampon, recent studies have shown that tampons too contain harmful chemicals, fragrances, and microplastics, which makes it harmful for usage.What Does The Study Say About Tampons And SafetyIt is true, in fact, a 2024 study published journal Environmental International, titled Tampons as a source of exposure to metal(loid)s, used very high heat acid to leach heavy metals from tampons. The researchers were testing to see if tampons contained 16heavy metals, including arsenic, copper, lead, and iron.The tampons they tested came from several brands, some were even organic. The result showed that each of the 60 samples contained heavy metals, with 12 of the heavy metals found in every tampon. While it is not known how exactly did these metal end up there, it may be possible that the plant used to make the tampons may have absorbed these metals form the soil or chemicals or pesticides. Another reason could also be during the time of processing. Another thing which was found was the use of PFAS, sometimes called the "forever chemicals", and stands for per- and polyfluoroalkyl substances. The popularity of PFAS makes it difficult to know exactly how they impact health; however, some studies have reported they may be harmful to humans and animals, according to the United States Environmental Protection Agency.China And TamponsBack in 2016, when China's Olympic swimmer Fu Yuanhui opened up about being on her period during the competition in Rio, and received praised from the Western media for using her platform and breaking the stigma, back at home, she was questioned on how can she swim while being on her period? As the Guardian also reported, it is because only 2% women use tampons, and so many did not think it would have been possible for anyone to swim on their period. The Guardian in its Women's Blog, reports: "The question rang everywhere: “You can swim on your period?” Many around me (including myself) had believed that elite female athletes simply adjusted the timing of their period so as to not have to deal with it during major events. Let’s face it, even if it doesn’t affect performance, you hardly want to be “on” when trying to be at your best. Some users of Weibo (China’s equivalent to Twitter) were genuinely asking how come Fu wasn’t making the pool red.""Chinese medicine is also hugely influential, too, if only subconsciously, and its basis in non-invasive treatment creates unease around putting a foreign object into the body, for hours at a time. It is also seen as potentially harmful for girls who are still “growing”," noted the Guardian report. But Is It Safe To Use Tampons?While it is true that harmful chemicals have been found in tampons, there are safety practices one can follow to help prevent infections while using a tampon. These are:Practice good hand hygiene by washing your hands before and after inserting a tampon.Change your tampon every 4 to 6 hours.Only use tampons while you are on your period.Cancer patients with low white blood cell counts should consider avoiding tampons to reduce the risk of infection.There are also alternatives to tampons that one can use, including pads, period underwear, and menstrual cups. 

why does traditional chinese medicine discourage women from using tampons on their periods?

3-Day Mindfulness Challenge: Recharge Without Stepping Out This Long Weekend

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A Simple 10-Minute Daily Habit Can Boost Sleep Quality

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If your idea of a long weekend usually involves binge-watching a drama series, mindless scrolling, and wondering why you are still in pyjamas at 4 pm, you are not alone. But what if you could come out of these three days feeling lighter, calmer, and maybe even more alive, without leaving your home? From Independence Day to Krishna Janmashtami on 16 August, followed by your favourite Sunday, take some time out for yourself and prioritise your wellbeing. This 3-day <span>mindfulness</span> challenge might open doors to great things, because when you destress and relax, you give space to creativity and better imagination. 

Take up this 3-day mindfulness challenge and you do not need a passport; just you, your space, and a few intentional choices.

We live life like we are running late for a bus we never actually catch, juggling to-do lists, work deadlines, and the background hum of anxiety. Dr Narendra K. Shetty, a consultant in mindfulness practices, puts it plainly:

“In our daily life we are running behind distractions and never-ending to-do lists… practising mindfulness helps us to overcome stress and find <span>mental peace</span>.”

Mindfulness, he explains, is “the basic human ability to be fully present, aware of where we are and what we are doing, and not overly reactive or overwhelmed by what is going on around us.”

And if you are wondering whether it is just another buzzword, science says otherwise. Research links mindfulness to reduced stress, better immunity, sharper brain function, and even healthier eating habits.

Before you check your phone, spend a few moments acknowledging that you woke up today. That simple <span>gratitude</span> shifts your brain chemistry towards <span>positivity</span>.

Nidhi Nahata, lifestyle coach, suggests beginning with “the smallest choices”, a glass of water sipped slowly, feeling it cleanse you from within, or opening your windows to let fresh air remind you of the world’s kindness.

<ul><li>Mindful waking — Sit up in bed, notice how your body feels, and stretch like you mean it.</li><li>Balcony <span rel="noindex">breathing</span> — Inhale deeply for four counts, exhale for six. Let your mind follow your breath.</li><li>Nature gaze — Even if your view is just potted plants, watch them for a few minutes. Nature doesn’t rush — maybe neither should you.</li></ul>

You do not need a gym session; mindful walking around your home counts. Feel your feet connect with the floor, notice your weight shift, and hear the subtle sounds you usually tune out.

When it comes to food, both experts agree: <span>mindful eating</span> is a game changer. Dr Shetty recommends a “colourful platter” because the more variety you see, the more nutrients you get. Nidhi suggests choosing food that is “alive”, fresh fruits, crisp salads, and meals planned ahead so you are nourishing, not neglecting, yourself.

<ul><li>Eat one meal without screens. Chew slowly, taste each bite, and notice textures.</li><li>Take a <span rel="noindex">digital detox</span> for an hour — or, if you are brave, half a day.</li><li>Ground yourself while walking barefoot on a safe surface, noticing each sensation.</li></ul>

<h3>Day 3: Clear the clutter — inside and out</h3>

Your surroundings affect your mental state more than you think. Nidhi suggests tending to your home “as you would to a loved one with care, with presence… clear spaces not just of dust, but of stagnant energy that weighs you down.”

This is also the perfect day to reconnect with people, not just your family and friends, but those who are part of your everyday rhythm. Ask your security guard how his morning was, or thank the delivery person. Listen without rushing. As Nidhi says, “In those stories, you will find a mirror of humanity — raw, real, and unfiltered.”

Dr Shetty’s advice here is simple but powerful: take five minutes every hour to check in with yourself. “Spend it on yourself to have a better life in the future,” he says. That could be stretching, sipping tea in silence, or simply breathing with <span>awareness</span>.

<h3>The magic isn’t in the grand gestures</h3>

Mindfulness is not about sitting cross-legged for hours while incense burns. It is about micro-moments of awareness sprinkled through your day. It is pausing before reacting to an annoying email, feeling the sun on your skin when you hang laundry, or laughing wholeheartedly at a silly joke.

As Nidhi reminds us, “Mindfulness is not a skill to master; it is the way life was always meant to be. Somewhere, in the rush of doing, we forgot how to simply be.”

<ul><li>Morning: Gratitude → Breathwork → Screen-free breakfast</li><li>Afternoon: Mindful movement → Colourful, fresh meal → Digital detox hour</li><li>Evening: Declutter a space → Connect with someone → Gentle stretching before bed</li></ul>

Repeat these patterns in any order. The more you weave them in, the more natural they feel.

<h3>Why this works even after the weekend</h3>

Think of these three days as a soft reset for your nervous system. Dr Shetty sums it up beautifully: “The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.” And once you have woken up to that, it is hard to go back to autopilot.

Or, as Nidhi puts it, “Sometimes, the most powerful journey is the one that brings you home.” So this weekend, instead of letting the days blur together in a haze of screens and snacks, try letting them sharpen your senses, calm your mind, and remind you that life is happening right here, right now.

mindfulness

breathing

gratitude

decluttering

digital detox

mindful eating

awareness

mental peace

If your idea of a long weekend usually involves binge-watching a drama series, mindless scrolling, and wondering why you are still in pyjamas at 4 pm, you are not alone. But what if you could come out of these three days feeling lighter, calmer, and maybe even more alive, without leaving your home? From Independence Day to Krishna Janmashtami on 16 August, followed by your favourite Sunday, take some time out for yourself and prioritise your wellbeing. This 3-day mindfulness challenge might open doors to great things, because when you destress and relax, you give space to creativity and better imagination. Take up this 3-day mindfulness challenge and you do not need a passport; just you, your space, and a few intentional choices.Why mindfulness, and why now?We live life like we are running late for a bus we never actually catch, juggling to-do lists, work deadlines, and the background hum of anxiety. Dr Narendra K. Shetty, a consultant in mindfulness practices, puts it plainly:“In our daily life we are running behind distractions and never-ending to-do lists… practising mindfulness helps us to overcome stress and find mental peace.”Mindfulness, he explains, is “the basic human ability to be fully present, aware of where we are and what we are doing, and not overly reactive or overwhelmed by what is going on around us.”And if you are wondering whether it is just another buzzword, science says otherwise. Research links mindfulness to reduced stress, better immunity, sharper brain function, and even healthier eating habits.Day 1: Wake up, breathe, repeatBefore you check your phone, spend a few moments acknowledging that you woke up today. That simple gratitude shifts your brain chemistry towards positivity.Nidhi Nahata, lifestyle coach, suggests beginning with “the smallest choices”, a glass of water sipped slowly, feeling it cleanse you from within, or opening your windows to let fresh air remind you of the world’s kindness.From there:Mindful waking — Sit up in bed, notice how your body feels, and stretch like you mean it.Balcony breathing — Inhale deeply for four counts, exhale for six. Let your mind follow your breath.Nature gaze — Even if your view is just potted plants, watch them for a few minutes. Nature doesn’t rush — maybe neither should you.Day 2: Move, eat, and live like you mean itYou do not need a gym session; mindful walking around your home counts. Feel your feet connect with the floor, notice your weight shift, and hear the subtle sounds you usually tune out.When it comes to food, both experts agree: mindful eating is a game changer. Dr Shetty recommends a “colourful platter” because the more variety you see, the more nutrients you get. Nidhi suggests choosing food that is “alive”, fresh fruits, crisp salads, and meals planned ahead so you are nourishing, not neglecting, yourself.Try this:Eat one meal without screens. Chew slowly, taste each bite, and notice textures.Take a digital detox for an hour — or, if you are brave, half a day.Ground yourself while walking barefoot on a safe surface, noticing each sensation.Day 3: Clear the clutter — inside and outYour surroundings affect your mental state more than you think. Nidhi suggests tending to your home “as you would to a loved one with care, with presence… clear spaces not just of dust, but of stagnant energy that weighs you down.”This is also the perfect day to reconnect with people, not just your family and friends, but those who are part of your everyday rhythm. Ask your security guard how his morning was, or thank the delivery person. Listen without rushing. As Nidhi says, “In those stories, you will find a mirror of humanity — raw, real, and unfiltered.”Dr Shetty’s advice here is simple but powerful: take five minutes every hour to check in with yourself. “Spend it on yourself to have a better life in the future,” he says. That could be stretching, sipping tea in silence, or simply breathing with awareness.The magic isn’t in the grand gesturesMindfulness is not about sitting cross-legged for hours while incense burns. It is about micro-moments of awareness sprinkled through your day. It is pausing before reacting to an annoying email, feeling the sun on your skin when you hang laundry, or laughing wholeheartedly at a silly joke.As Nidhi reminds us, “Mindfulness is not a skill to master; it is the way life was always meant to be. Somewhere, in the rush of doing, we forgot how to simply be.”Your 3-day cheat sheetMorning: Gratitude → Breathwork → Screen-free breakfastAfternoon: Mindful movement → Colourful, fresh meal → Digital detox hourEvening: Declutter a space → Connect with someone → Gentle stretching before bedRepeat these patterns in any order. The more you weave them in, the more natural they feel.Why this works even after the weekendThink of these three days as a soft reset for your nervous system. Dr Shetty sums it up beautifully: “The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.” And once you have woken up to that, it is hard to go back to autopilot.Or, as Nidhi puts it, “Sometimes, the most powerful journey is the one that brings you home.” So this weekend, instead of letting the days blur together in a haze of screens and snacks, try letting them sharpen your senses, calm your mind, and remind you that life is happening right here, right now.

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