Sleep deprivation occurs when a person is not able to get enough sleep. The amount of sleep needed to feel refreshed and function well depends on the individual and varies across the ages. A common perception is tiring yourself out with a workout at the gym can make you feel exhausted and put you to sleep quicker. However, there is empirical evidence to show that yoga helps you improve your sleep quality. A study conducted in 2004 showed that regular yoga practice improved sleep efficiency, total sleep time, and how quickly participants fell asleep, among other improvements for those living with insomnia.

Here Is A Restful Yoga Routine for Insomnia

1. Forward Fold

This gentle inversion eases tension and prepares your body for relaxation.

How To Do It

- Stand with feet hip-width apart.

- Inhale, raise your arms overhead and exhale as you bend forward.

- Grasp opposite elbows, letting your arms hang. Hold for 10–15 deep breaths.

2. Supine Twist

A reclining twist relieves back pain and tension while calming your nervous system.

How To Do It

- Lie on your back, draw knees to your chest, and extend arms to shoulder height.

- Let knees drop to one side, keeping shoulders grounded. Hold for 5 breaths, then switch sides.

3. Puppy Pose

A variation of Child’s Pose, stretches the back and shoulders, relieving stress.

How To Do It

- Start on all fours with hips over knees and shoulders over wrists.

- Walk your hands forward, keeping elbows off the mat, and drop your forehead down.

- Hold for 5–10 breaths, maintaining a gentle curve in your lower back.

Child's Pose

This calming pose relaxes the back and hips.

How To Do It

- From all fours, bring big toes together, widen your knees, and sit back on your heels.

- Lay your torso between your thighs and stretch your arms forward or rest them alongside your torso.

- Hold for 10 breaths.

Legs-Up-the-Wall

This passive inversion soothes your mind and body.

How To Do It:

- Sit beside a wall, lie back, and swing your legs up against it.

- Adjust hips for comfort, rest arms at your sides, and breathe deeply.

Yoga has been practised in India since ancient times—to boost mental and physical health. It is a holistic practice that combines physical postures, breathing exercises, and mindfulness to promote mental and physical well-being. Incorporating it into your daily routine can give you a major health boost.

How Common Is Sleep Deprivation?

Sleep deprivation is very common. 35% of adults in the US report sleeping less than 7 hours during a typical 24-hour day. In India, it is even more common. A recent survey found that 61% of Indians experience restless nights, and 43% get less than 6–8 hours of uninterrupted sleep each night.

Chronic kidney disease (CKD) affects about 37 million people in the United States and approximately 90% do not even know they have it (National Kidney Foundation). Despite its global relevance, we still have no cure for it and its treatment usually consists of managing the symptoms to slow down the progress of the disease. However, a new discovery may have changed these odds.

Scientists from The University of Manchester and Northern Care Alliance NHS Foundation Trust have made a big discovery that could change how we treat CKD. They have found new ways to predict how the disease will get worse, which could lead to a simple blood or urine test for patients.

In a recent study published in the American Journal of Nephrology, researchers found that a special marker called Kidney Injury Molecule-1 (KIM-1) can predict a patient's risk of both kidney failure and death. This is the first time these two factors have been measured together, giving doctors a much better understanding of a patient's overall risk.

What Is Chronic Kidney Disease?

Your kidneys are vital organs that do many important jobs to keep your body healthy. They act like a filter, removing waste and extra water. They also help control your blood pressure, keep your bones healthy, and help your body make red blood cells.

Chronic kidney disease (CKD) happens when your kidneys are damaged over a long period (at least three months) and can't do these important jobs well. Because it develops slowly, CKD also raises your risk of other health problems, like heart disease and stroke. Doctors divide CKD into five stages to help guide treatment.

What Makes This Discovery So Important?

Right now, doctors find it hard to predict how CKD will progress because it can be very different for each person. One patient's condition might stay stable for years, while another's might suddenly get worse. The standard tests used today don’t give a full picture, often missing important clues like inflammation. This means patients with the same disease stage often get the same treatment, even if their risk levels are completely different.

This new research helps doctors see the "hidden drivers" of the diseasey—the actual biological changes happening inside the body. Dr. Thomas McDonnell, the lead researcher, said that these findings could lead to a more personalized approach to care.

How This Could Help Patients

With this new information, doctors would be able to:

Help high-risk patients sooner

Doctors could identify patients who are most likely to get worse and start more aggressive treatments earlier, which could make a big difference in their health.

Avoid unnecessary treatments

For patients at a low risk, doctors could prevent them from getting over-treated, which means fewer medical appointments and less stress.

Living with CKD can be tough, but this new discovery offers hope for better, more targeted care. By giving doctors a clearer look at each patient's individual risk, it could help people with chronic kidney disease live more active and fulfilling lives.

What Are The Signs And Symptoms Of CKD?

Many people with CKD don't notice any symptoms until the disease is in its later stages. When symptoms do appear, they can include:

• Foamy urine, or urinating more or less often than usual
• Itchy, dry skin
• Feeling very tired
• Nausea or loss of appetite
• Weight loss without trying

In more advanced stages of CKD, you might also experience:

• Trouble thinking clearly
• Swelling or numbness in your arms, legs, or feet
• Achy muscles or cramps
• Shortness of breath
• Vomiting
• Trouble sleeping
• Breath that smells like ammonia (or a "fishy" smell)

The American Heart Association (AHA) has updated its official recommendations for dealing with high blood pressure, replacing the old rules from 2017. These new guidelines are the result of a deep look into the latest research, providing doctors and patients with better information on how to understand, prevent, and treat high blood pressure. They are designed to be a clearer, more effective guide for everyone.

High blood pressure is one of the biggest silent killers globally. Although many people suffer from it, most do not make the necessary changes to ensure that their health doesn’t deteriorate. A global estimate of about 1.28 billion adults aged 30-79 years has hypertension, according to the World Health Organizations (WHO). It is also estimated that 46% of these people are unaware that they have the condition.

To ensure that people keep their health in check, government and health institutions issue health guidelines that help people take care of their health.

What Are The Latest Changes To High Blood Pressure Guidelines?

The new guidelines highlight several key points:

Brain Health

There is now stronger evidence linking high blood pressure to an increased risk of cognitive decline and dementia. Managing your blood pressure now may help protect your brain in the future.

Leading Risk Factor

High blood pressure remains the top risk factor for serious health problems like stroke, coronary artery disease, heart failure, and AFib.

Pregnancy-Related Hypertension

The new guidelines feature specific blood pressure categories for pregnant individuals to help detect serious risks, such as preeclampsia. Regular blood pressure checks are now considered crucial. It's important for expectant mothers to monitor their blood pressure closely before, during, and after pregnancy to ensure their health and the safety of their baby.

• Normal blood pressure is when your top number is less than 140 and your bottom number is less than 90.
• Hypertension in pregnancy is when your top number is 140 or higher, or your bottom number is 90 or higher.
• Severe hypertension is when your top number is 160 or higher, or your bottom number is 110 or higher.

Tips for Managing Your Blood Pressure

You can take steps to manage or prevent high blood pressure through a combination of lifestyle changes and, if needed, medication. For the most accurate reading, sit with your back supported, feet flat on the floor, and arm extended at heart level.

Dietary Changes

• Aim for less than 2,300 mg of sodium per day (about one teaspoon of salt). The ideal goal is less than 1,500 mg.
• Follow a heart-healthy diet like the DASH eating plan, which focuses on fruits, vegetables, whole grains, nuts, and low-fat dairy.
• Drinking less or no alcohol can help lower your blood pressure.
• Losing even a small amount of weight (at least 5% of your body weight) can help lower blood pressure. For example, if you weigh 180 pounds, losing just 9 pounds can make a difference.
• Activities like meditation, controlled breathing, or yoga can help.
• Ask your healthcare professional about other conditions that can cause high blood pressure, such as sleep apnea, diabetes, and thyroid problems.

What Does General Blood Pressure Look Like?

It's important for everyone to understand their blood pressure numbers. The new guidelines classify blood pressure into these categories:

Normal: Your top number is less than 120 and your bottom number is less than 80.

Elevated: Your top number is between 120 and 129, and your bottom number is less than 80.

Stage 1 Hypertension: Your top number is between 130 and 139, or your bottom number is between 80 and 89.

Stage 2 Hypertension: Your top number is 140 or higher, or your bottom number is 90 or higher.

A hypertensive crisis is a medical emergency that occurs when your blood pressure is higher than 180/120. If your blood pressure reaches this level and you have symptoms like chest pain, shortness of breath, or numbness, you should call emergency services. If you need a health and diet guide, you can follow the ‘Life’s Essential 8’, the guideline that helps keep our health a priority by the American Heart Association.

When it comes to cancer prevention, Americans are leaving one of the most effective tools on the shelf: the HPV vaccine. Human papillomavirus (HPV) is the most common sexually transmitted infection in the world, and it is responsible for tens of thousands of cancer cases in the United States every year. Despite its reach and the fact that vaccination can prevent most HPV-related cancers, sobering new research shows that a third of Americans don’t even know the virus exists.

The study, conducted by researchers at the Medical University of South Carolina and published in JAMA Oncology, analyzed nationally representative data and revealed a startling gap in awareness. Many who had heard of HPV still did not know that it causes more than cervical cancer, with oral, penile, vaginal, and vulvar cancers also linked to high-risk strains. The consequences of this knowledge gap are visible in the uneven vaccination rates across the country and in the regions where HPV-related cancers are taking the harshest toll.

HPV isn’t a single virus but a family of more than 200 strains. Some types are harmless and cause only skin warts. Others are high-risk strains that can linger in the body, altering normal cells and eventually pushing them toward malignancy.

HPV causes virtually all cervical cancers, but its reach is broader. The virus is now recognized as the leading cause of oropharyngeal cancers (cancers of the throat, tonsils, and tongue base), which disproportionately affect men. It also contributes to penile, anal, vaginal, and vulvar cancers. In total, the Centers for Disease Control and Prevention (CDC) estimates that HPV is responsible for about 40,000 cancer cases annually in the United States.

This makes HPV one of the few cancers we know how to largely prevent. Vaccines currently available can block up to nine of the most dangerous strains, including HPV 16 and 18, which account for more than 70 percent of cervical cancers.

Is Ignorance Fueling Cancer?

Despite the science, Americans remain largely in the dark. The new study found that 34 percent of adults had never heard of HPV, and 37 percent did not know a vaccine existed. Even among those who had some awareness, misconceptions were common: 71 percent did not realize HPV causes oral cancer, and nearly one-third did not know it causes cervical cancer.

The regional disparities were even sharper. States in the Midwest and South—including Kansas, Nebraska, Mississippi, Arkansas, and Alabama—had the highest levels of HPV ignorance. These same states also report the lowest vaccination rates and some of the highest burdens of HPV-related cancers. According to the study’s lead author, public health researcher Ashvita Garg, “Some of these states have the lowest HPV vaccine coverage in the nation, which could be a reason why we are observing these differences.”

Why HPV Vaccination Rates Are Lagging?

Despite decades of evidence proving its safety and effectiveness, HPV vaccination coverage in the U.S. remains far below public health goals. In 2023, only about 57 percent of American teenagers had received the vaccine as recommended. The target goal, set by health officials, is 80 percent by 2030.

There are several reasons for this lag. Inconsistent public health messaging, regional cultural attitudes, and vaccine hesitancy all play roles. Misinformation has been particularly damaging. High-profile figures have spread false claims about the vaccine’s risks, undermining trust. Robert F. Kennedy Jr., the current U.S. health secretary, has gone so far as to call the HPV vaccine “the most dangerous vaccine ever invented,” despite overwhelming scientific evidence to the contrary.

This climate of skepticism not only discourages parents from vaccinating their children but also weakens the sense of urgency around HPV as a cancer prevention tool.

What Can US Learn From Denmark’s Success Story?

The gap in U.S. vaccination rates becomes even clearer when compared with other countries. Denmark, for example, launched a nationwide HPV vaccination program in 2008 and now offers the vaccine free of charge to adolescents. Recent research published in Eurosurveillance shows that the prevalence of the most dangerous HPV strains (16 and 18) has dropped to less than 1 percent among vaccinated women, compared with nearly 20 percent before vaccination was introduced.

Danish women immunized as adolescents are now expected to face a dramatically reduced risk of cervical cancer. Researchers even predict that future generations may need less intensive cancer screening, thanks to population-level immunity. This stands in stark contrast to the U.S., where vaccination rates are patchy and HPV-related cancers remain stubbornly common.

Why Oral Cancer Is the Overlooked Threat?

One of the study’s most concerning findings was how few Americans knew about the connection between HPV and oral cancer. Awareness that HPV causes cervical cancer was relatively high, but awareness of its role in throat and mouth cancers was far lower.

This matters because HPV-related oral cancers are now more common in men than cervical cancer is in women. These cancers are often diagnosed late, making treatment more complex and survival rates lower. The lack of awareness may contribute to delays in vaccination for boys, since many still see the HPV shot as something primarily for girls.

As Garg explained, “The gap between awareness that HPV causes oral cancer was notably larger compared to the awareness that HPV causes cervical cancer, highlighting the undervaluation of the importance of HPV vaccination in males.”

What Needs to Change?

Experts argue that improving HPV awareness will require a multifaceted approach. Public education campaigns, stronger provider-patient communication, and school-based outreach programs are all strategies that could help. Local initiatives, such as the HPV Vaccination Van in South Carolina, are already working to close the gap by bringing vaccines directly to communities.

But large-scale progress will also depend on rebuilding public trust. Clear messaging that frames HPV vaccination as cancer prevention, rather than just an STI measure, could make a difference. Emphasizing its role in protecting both boys and girls is equally critical.

Preventable Cancer Shouldn’t Be Killing People

HPV is not just another virus, it is the leading cause of several devastating cancers. And unlike many other cancers, this is one we can prevent with a simple vaccine. Yet misinformation, lack of awareness, and uneven access continue to hold the U.S. back.

Countries like Denmark are proving what’s possible: with widespread vaccination, HPV-related cancers can be nearly eliminated within a generation. The question now is whether the U.S. is willing to take the steps needed to follow suit or whether preventable cancers will continue to claim tens of thousands of lives each year.