Health and Me

Riya Baibhawi

Struggling To Sleep? Try These Five-Minute Nighttime Practices To Ease Anxiety

You’re exhausted after a long day. You finally get into bed, hoping for restful sleep—but your mind won’t switch off. Sound familiar?

According to spiritual coach and energy healer Oliver Niño, who works with celebrities like Tony Robbins and Jessica Alba, the issue might not be your bedtime routine or screen time but the <span>stress</span> you've carried into the night.

“Anxiety tends to build up because people carry it on from their day, and they sleep with it,” Niño told *The Post*. “They wake up the next day, and they really aren’t able to get enough sleep. The anxieties of the day before follow them over the next day, and they kind of snowball.”

This is why Niño emphasizes what he calls a “nighttime <span>anxiety</span> detox.” And the busier you are, the more crucial it becomes. “A lot of times, people say, ‘I don’t have time to do much,’” he said. “To me, it’s reversed. The harder it is, the more you have to do it.”

To help his clients—many of whom are pressed for time—Niño focuses on short, effective practices that take five minutes or less. In his new book, Do This Before Bed: Simple 5-Minute Practices That Will Change Your Life, he shares techniques that aim to reset the nervous system and clear emotional clutter before sleep.

Color therapy, Niño explains, involves visualizing colors as you prepare for sleep. “When you’re going to bed or when you’re meditating and you’re imagining different colors coming down and filling you up,” he said, this practice taps into ancient beliefs that colors carry specific energies and healing properties. He suggests imagining “white coming down from the sky, filling you up,” and experimenting with different colors to find one that brings calm and peace.

Many are familiar with breathwork, but Niño prefers “geometric breathing,” which involves inhaling, holding, and exhaling in equal intervals—typically five seconds each. “While you’re doing that, you’re visualizing—you’re inhaling positive energy, you’re inhaling love and light,” he said. “And when you’re releasing, when you’re exhaling, you’re breathing out every stress, every anxiety, everything that you held onto that day.”

When people affect your mood long after they’ve left the room, it could be due to what Niño calls energetic cords. These emotional ties can drain you. “If someone’s affecting me, I probably have what I call an energetic cord attached from them to me,” he explained. To break this, Niño uses visualization: he imagines being filled with light, then visualizes his hands as swords slicing through those cords.

Whether it's journaling, dancing, or stretching, Niño recommends using movement to release built-up tension. “For some people, they want to go for a night walk, or they want to dance or shake it off or do some yoga,” he said. Other calming activities include salt baths, sound baths, and incense.

Sometimes, a little humor can work wonders. “Some people, they want laughter therapy,” Niño said. Watching a funny video or scrolling through memes can provide that release. “When they’re laughing, anxiety can’t build up.”

Health Conditions A-Z

health

Mental Health

Anxiety

Sleep Disorders

stress

Energy healing

Spirituality

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You’re exhausted after a long day. You finally get into bed, hoping for restful sleep—but your mind won’t switch off. Sound familiar?According to spiritual coach and energy healer Oliver Niño, who works with celebrities like Tony Robbins and Jessica Alba, the issue might not be your bedtime routine or screen time but the stress you've carried into the night.“Anxiety tends to build up because people carry it on from their day, and they sleep with it,” Niño told *The Post*. “They wake up the next day, and they really aren’t able to get enough sleep. The anxieties of the day before follow them over the next day, and they kind of snowball.”This is why Niño emphasizes what he calls a “nighttime anxiety detox.” And the busier you are, the more crucial it becomes. “A lot of times, people say, ‘I don’t have time to do much,’” he said. “To me, it’s reversed. The harder it is, the more you have to do it.”To help his clients—many of whom are pressed for time—Niño focuses on short, effective practices that take five minutes or less. In his new book, Do This Before Bed: Simple 5-Minute Practices That Will Change Your Life, he shares techniques that aim to reset the nervous system and clear emotional clutter before sleep.Color TherapyColor therapy, Niño explains, involves visualizing colors as you prepare for sleep. “When you’re going to bed or when you’re meditating and you’re imagining different colors coming down and filling you up,” he said, this practice taps into ancient beliefs that colors carry specific energies and healing properties. He suggests imagining “white coming down from the sky, filling you up,” and experimenting with different colors to find one that brings calm and peace.Geometric BreathingMany are familiar with breathwork, but Niño prefers “geometric breathing,” which involves inhaling, holding, and exhaling in equal intervals—typically five seconds each. “While you’re doing that, you’re visualizing—you’re inhaling positive energy, you’re inhaling love and light,” he said. “And when you’re releasing, when you’re exhaling, you’re breathing out every stress, every anxiety, everything that you held onto that day.”Cord CuttingWhen people affect your mood long after they’ve left the room, it could be due to what Niño calls energetic cords. These emotional ties can drain you. “If someone’s affecting me, I probably have what I call an energetic cord attached from them to me,” he explained. To break this, Niño uses visualization: he imagines being filled with light, then visualizes his hands as swords slicing through those cords.Physical ActivityWhether it's journaling, dancing, or stretching, Niño recommends using movement to release built-up tension. “For some people, they want to go for a night walk, or they want to dance or shake it off or do some yoga,” he said. Other calming activities include salt baths, sound baths, and incense.Laughter TherapySometimes, a little humor can work wonders. “Some people, they want laughter therapy,” Niño said. Watching a funny video or scrolling through memes can provide that release. “When they’re laughing, anxiety can’t build up.”

struggling to sleep? try these five-minute nighttime practices to ease anxiety

Supriya Ramesh

Think It Is Just a Cold? It Could Be Allergic Rhinitis, and Here is Why Early Testing and Treatment Matter

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When the sniffles will not stop and your mornings start with continuous sneezing, it is natural to assume you have caught a cold. But what if it is something more persistent, like <span>allergic rhinitis</span>?

<strong>What is allergic rhinitis?</strong>

Allergic rhinitis is an allergic reaction that occurs when your immune system overreacts to allergens like pollen, <span>dust mites</span>, animal dander, or mould. This common condition is marked by a suite of symptoms, including sneezing spells, a runny or blocked nose, itchy, watery eyes, post-nasal drip, fatigue, poor sleep, and constant coughing. Unlike the common cold, it is not caused by a virus, and symptoms can persist for weeks or months or even all year round. 

Dr. Manish Arya of the ENT, Allergy and Vertigo Clinic points out that “most people with allergies are unaware of the exact trigger causing their symptoms. That is where the <span>skin prick test</span> (SPT) comes in.”

This quick, safe diagnostic tool involves pricking tiny amounts of various allergens into the skin—typically on the forearm or back. “If you are allergic to a substance, a small red bump (like a mosquito bite) appears in 15–20 minutes,” he explains.

<strong>The benefits of the SPT are many:</strong>

<ul><li>It helps identify specific allergens such as dust mites, pollens, fungi, pets, or certain foods.</li><li>It guides both avoidance strategies and treatment plans.</li><li>It is painless – just small skin pricks!</li></ul>

<strong>What is allergy <span rel="noindex">immunotherapy</span>? </strong>

While most people turn to <span>antihistamines</span> or nasal sprays, Dr. Arya says that these only provide temporary relief. “That is where immunotherapy comes into play; it is like a vaccine for your allergy,” he says. Immunotherapy aims to gradually desensitise the immune system to allergens and is the only known method to reduce allergies in the long term. 

According to Dr Arya, it can be administered through:

<ul><li>Allergy shots (Subcutaneous Immunotherapy or SCIT)</li><li>Under-the-tongue drops/tablets (Sublingual Immunotherapy or SLIT)</li></ul>These are tailor-made based on your skin prick test results.

<strong>What does immunotherapy offer?</strong>

<ul><li>Reduces symptom severity over time.</li><li>Decreases dependency on medicines.</li><li>Prevents worsening of allergies or the development of asthma.</li><li>Safe for children and adults.</li></ul>

Dr. Arya emphasises, “It is a long-term investment in your health, usually taken over 3 years. In some cases, it may be extended up to 5 years. It does not contain any steroids or antihistamines and is completely natural.”

<strong>Why Early Testing and Treatment Matter</strong>

“Allergic rhinitis is not just a nuisance,” warns Dr. Arya. If left untreated, it can:

<ul><li>Over a period of time, it may worsen to asthma as well in about 50 per cent of cases.</li><li>Cause recurrent sinus infections.</li><li>Affect sleep and work/school performance.</li><li>Lead to ear problems in children.</li></ul>He stresses that early detection via skin prick testing and starting immunotherapy can stop the allergy in its tracks.

“Allergies can take a toll on your quality of life,” Dr. Arya says. So instead of just popping pills every season, it is time to find out what you are allergic to and treat the root cause. Skin prick testing and immunotherapy have transformed how we manage allergic rhinitis today.”

<strong>Quick Allergy Checklist – Do You Have It?</strong>

<ul><li>Frequent sneezing, especially in the mornings</li><li>Nasal congestion or watery discharge</li><li>Itchy eyes or throat</li><li>Symptoms triggered by dust, pollen, or pets – or sometimes without any trigger!</li><li>No fever (unlike colds)</li></ul>Dr Arya advises: “If you checked more than two, it is time to see an ENT or allergy specialist!”

allergic rhinitis

skin prick test

immunotherapy

allergy symptoms

antihistamines

ent specialist

dust mites

pollen allergy

asthma prevention

allergy diagnosis

When the sniffles will not stop and your mornings start with continuous sneezing, it is natural to assume you have caught a cold. But what if it is something more persistent, like allergic rhinitis?What is allergic rhinitis?Allergic rhinitis is an allergic reaction that occurs when your immune system overreacts to allergens like pollen, dust mites, animal dander, or mould. This common condition is marked by a suite of symptoms, including sneezing spells, a runny or blocked nose, itchy, watery eyes, post-nasal drip, fatigue, poor sleep, and constant coughing. Unlike the common cold, it is not caused by a virus, and symptoms can persist for weeks or months or even all year round. How is it diagnosed? Dr. Manish Arya of the ENT, Allergy and Vertigo Clinic points out that “most people with allergies are unaware of the exact trigger causing their symptoms. That is where the skin prick test (SPT) comes in.”This quick, safe diagnostic tool involves pricking tiny amounts of various allergens into the skin—typically on the forearm or back. “If you are allergic to a substance, a small red bump (like a mosquito bite) appears in 15–20 minutes,” he explains.The benefits of the SPT are many:It helps identify specific allergens such as dust mites, pollens, fungi, pets, or certain foods.It guides both avoidance strategies and treatment plans.It is painless – just small skin pricks!What is allergy immunotherapy? While most people turn to antihistamines or nasal sprays, Dr. Arya says that these only provide temporary relief. “That is where immunotherapy comes into play; it is like a vaccine for your allergy,” he says. Immunotherapy aims to gradually desensitise the immune system to allergens and is the only known method to reduce allergies in the long term. According to Dr Arya, it can be administered through:Allergy shots (Subcutaneous Immunotherapy or SCIT)Under-the-tongue drops/tablets (Sublingual Immunotherapy or SLIT)These are tailor-made based on your skin prick test results.What does immunotherapy offer?Reduces symptom severity over time.Decreases dependency on medicines.Prevents worsening of allergies or the development of asthma.Safe for children and adults.Dr. Arya emphasises, “It is a long-term investment in your health, usually taken over 3 years. In some cases, it may be extended up to 5 years. It does not contain any steroids or antihistamines and is completely natural.”Why Early Testing and Treatment Matter“Allergic rhinitis is not just a nuisance,” warns Dr. Arya. If left untreated, it can:Over a period of time, it may worsen to asthma as well in about 50 per cent of cases.Cause recurrent sinus infections.Affect sleep and work/school performance.Lead to ear problems in children.He stresses that early detection via skin prick testing and starting immunotherapy can stop the allergy in its tracks.“Allergies can take a toll on your quality of life,” Dr. Arya says. So instead of just popping pills every season, it is time to find out what you are allergic to and treat the root cause. Skin prick testing and immunotherapy have transformed how we manage allergic rhinitis today.”Quick Allergy Checklist – Do You Have It?Frequent sneezing, especially in the morningsNasal congestion or watery dischargeItchy eyes or throatSymptoms triggered by dust, pollen, or pets – or sometimes without any trigger!No fever (unlike colds)Dr Arya advises: “If you checked more than two, it is time to see an ENT or allergy specialist!”

think it is just a cold? it could be allergic rhinitis, and here is why early testing and treatment matter

Aarushi Bhadury

Developing These Health Conditions Before 55 Can Double The Risk Of Dementia

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<span>Dementia</span> is a condition that can effectively dismantle a person’s life and everything they have worked for. Your memories, the way you think and behave, and all of these factors will slowly change as dementia progresses. While we have known about the disease for quite some time now, there are many aspects of it that we are still exploring, like what are some of its risk factors and causes, as these will help us find a cure for the disease. 

New research suggests that developing conditions like heart disease and diabetes before age 55 could significantly raise your chances of <span>developing dementia later in life</span>. The study also indicates that experiencing strokes or <span>mental health issues</span> such as anxiety and depression between ages 55 and 70 might double that risk. 

<h2>Key Conditions and <span rel="noindex">Critical Time Windows</span> </h2>

The study, published in Brain Communications, revealed that heart conditions, including heart disease and an irregular heartbeat called atrial fibrillation, along with diabetes, were most strongly linked to an increased <span>risk of dementia</span> when they appeared before age 55. However, for those between 55 and 70, mental health disorders like anxiety and depression, as well as strokes, were found to double the dementia risk. This suggests different conditions pose a higher risk at different stages of life. 

<h2>Link Between Chronic Conditions and Dementia </h2>

Researchers at the University of Oxford found that a large majority, about 80%, of people with dementia also have two or more chronic health problems. However, there hasn't been a clear understanding of how specific diseases, and when they occur, are connected to dementia. This study aimed to identify important periods in life where certain illnesses pose the biggest threat. They analysed health information from over 282,000 individuals in the UK Biobank, looking at patterns across 46 long-term health conditions. 

<h2>Other Risk Factors for Dementia </h2>

According to Stanford Health Care, many things can raise a person's chance of getting dementia, though some factors we can change and others we can't. Growing older significantly increases the risk for common types like Alzheimer's and vascular dementia. Your genes and family history also play a role, as certain genes can increase the risk for Alzheimer's and other rarer forms like Creutzfeldt-Jakob disease. 

However, having a family member with Alzheimer's doesn't guarantee you'll get it, and many without a family history still develop it. People with Down's syndrome often show signs of Alzheimer's in middle age. 

Lifestyle choices matter too. For example, smoking heavily increases dementia risk, possibly due to its link with hardened arteries. While heavy alcohol use seems to increase risk, moderate drinking might actually lower it compared to drinking a lot or not at all. Health conditions are also key factors. Atherosclerosis, where arteries harden, is a big risk for vascular dementia and might be linked to Alzheimer's. 

High "bad" cholesterol (LDL), high levels of an amino acid called homocysteine, and diabetes all raise the risk for both Alzheimer's and vascular dementia. Finally, if someone has mild cognitive impairment, they are at a much higher risk of developing dementia, with about 40% of those over 65 progressing to dementia within three years in one study. 

This research highlighted that individuals who had conditions like heart disease and diabetes in middle age and then later developed strokes and mental health disorders faced the highest chance of getting dementia. Experts em that considering all existing health issues is important when assessing someone's dementia risk, which could help in creating strategies to lower that risk at particular life stages. Future studies will explore if managing or preventing these health problems during these critical periods could reduce dementia rates. 

dementia

critical time windows

Risk Of Dementia

Health Conditions that Double The Risk Of Dementia

developing dementia later in life

mental health issues

Dementia is a condition that can effectively dismantle a person’s life and everything they have worked for. Your memories, the way you think and behave, and all of these factors will slowly change as dementia progresses. While we have known about the disease for quite some time now, there are many aspects of it that we are still exploring, like what are some of its risk factors and causes, as these will help us find a cure for the disease. New research suggests that developing conditions like heart disease and diabetes before age 55 could significantly raise your chances of developing dementia later in life. The study also indicates that experiencing strokes or mental health issues such as anxiety and depression between ages 55 and 70 might double that risk. Key Conditions and Critical Time Windows The study, published in Brain Communications, revealed that heart conditions, including heart disease and an irregular heartbeat called atrial fibrillation, along with diabetes, were most strongly linked to an increased risk of dementia when they appeared before age 55. However, for those between 55 and 70, mental health disorders like anxiety and depression, as well as strokes, were found to double the dementia risk. This suggests different conditions pose a higher risk at different stages of life. Link Between Chronic Conditions and Dementia Researchers at the University of Oxford found that a large majority, about 80%, of people with dementia also have two or more chronic health problems. However, there hasn't been a clear understanding of how specific diseases, and when they occur, are connected to dementia. This study aimed to identify important periods in life where certain illnesses pose the biggest threat. They analysed health information from over 282,000 individuals in the UK Biobank, looking at patterns across 46 long-term health conditions. Other Risk Factors for Dementia According to Stanford Health Care, many things can raise a person's chance of getting dementia, though some factors we can change and others we can't. Growing older significantly increases the risk for common types like Alzheimer's and vascular dementia. Your genes and family history also play a role, as certain genes can increase the risk for Alzheimer's and other rarer forms like Creutzfeldt-Jakob disease. However, having a family member with Alzheimer's doesn't guarantee you'll get it, and many without a family history still develop it. People with Down's syndrome often show signs of Alzheimer's in middle age. Lifestyle choices matter too. For example, smoking heavily increases dementia risk, possibly due to its link with hardened arteries. While heavy alcohol use seems to increase risk, moderate drinking might actually lower it compared to drinking a lot or not at all. Health conditions are also key factors. Atherosclerosis, where arteries harden, is a big risk for vascular dementia and might be linked to Alzheimer's. High "bad" cholesterol (LDL), high levels of an amino acid called homocysteine, and diabetes all raise the risk for both Alzheimer's and vascular dementia. Finally, if someone has mild cognitive impairment, they are at a much higher risk of developing dementia, with about 40% of those over 65 progressing to dementia within three years in one study. Insights for Future Prevention This research highlighted that individuals who had conditions like heart disease and diabetes in middle age and then later developed strokes and mental health disorders faced the highest chance of getting dementia. Experts em that considering all existing health issues is important when assessing someone's dementia risk, which could help in creating strategies to lower that risk at particular life stages. Future studies will explore if managing or preventing these health problems during these critical periods could reduce dementia rates. 

developing these health conditions before 55 can double the risk of dementia

You Are Much Less Likely To Get Opioid Prescriptions For Lower Back Pain Than Before- Is Healthcare Getting Better?

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Emergency rooms are handing out significantly fewer <span>opioid prescriptions</span> to people experiencing <span>lower back pain</span>. Researchers reported in the Annals of Emergency Medicine on July 12 that the rate of opioid prescriptions for back pain in ERs dropped by more than half between 2016 and 2022. 

<h2>Dramatic <span rel="noindex">Decline in Opioid Prescribing</span> </h2>

Just a few years ago, in 2016, almost one out of every three visits to the ER for back pain ended with a prescription for opioid painkillers. But by 2022, that number had fallen dramatically to just over one in ten visits. This big drop means that doctors are learning from the available information and changing the way they practice medicine, especially as more people become aware of the widespread problems caused by opioid addiction. It's a positive sign that medical professionals are actively working to curb the opioid crisis. 

<h2>Understanding the Study and Patient Experience </h2>

To figure this out, researchers looked at records from nearly 53 million ER visits for low back pain that happened between 2016 and 2022. These records were gathered by a national health statistics centre. The study found that when people went to the ER for back pain, they were usually in a lot of discomfort, rating their pain at more than 7 out of 10. On average, they had to wait about 37 minutes before a doctor saw them and spent around four hours in the emergency room getting treatment. 

<h2>Why Opioid Usage Is Risky For Patients</h2>

A 2023 study even found that opioids may not be as effective for back pain. Published in the JAMA network, a 2023 study conducted a trial on those who were experiencing back pain. The trial involved 347 adults who had been experiencing pain for up to 12 weeks. Everyone in the study received standard care, which included reassurance, advice to avoid bed rest, and encouragement to stay active. Half of the participants also received a combination of oxycodone and naloxone (an opioid), while the other half received a placebo (a dummy pill).

The study also revealed that while side effects were similar for both groups, there was a significant difference in the risk of opioid misuse. One year later, 20% of the participants who took opioids were at risk of misusing them, compared to only 10% of those who received the placebo. This suggests that even for short-term pain relief, opioids carry a greater risk of future misuse.

<h2><span rel="noindex">NSAIDs</span> Emerge as Preferred Treatment </h2>

Now, when you go to the ER with low back pain, nonsteroidal anti-inflammatory drugs, often called NSAIDs (like ibuprofen), are the most common painkillers prescribed. They're given to almost 29% of patients. It's not just about prescriptions either; fewer patients are actually given opioids while they are being treated in the ER. That number went down from 35% of cases in 2016 to less than 25% by 2020, showing a clear shift away from immediate opioid use during emergency care for back pain.

Even though there's good progress with reducing opioids, ER doctors still have some areas where they could improve how they treat back pain. For example, many patients with back pain are still getting X-rays that they don't really need. In 2022, about 37% of patients had an X-ray, which is pretty much the same as in 2015. In fact, in 2021, almost 44% of cases involved an X-ray, which was the highest rate. It's tough to get this number down because deciding whether to order an X-ray can be complicated and depends on what both the doctor and the patient think is best.

Opioid Prescriptions

Lower Back Pain

Opioid Prescriptions For Lower Back Pain

Healthcare

Decline in Opioid Prescribing

NSAIDs

Emergency rooms are handing out significantly fewer opioid prescriptions to people experiencing lower back pain. Researchers reported in the Annals of Emergency Medicine on July 12 that the rate of opioid prescriptions for back pain in ERs dropped by more than half between 2016 and 2022. Dramatic Decline in Opioid Prescribing Just a few years ago, in 2016, almost one out of every three visits to the ER for back pain ended with a prescription for opioid painkillers. But by 2022, that number had fallen dramatically to just over one in ten visits. This big drop means that doctors are learning from the available information and changing the way they practice medicine, especially as more people become aware of the widespread problems caused by opioid addiction. It's a positive sign that medical professionals are actively working to curb the opioid crisis. Understanding the Study and Patient Experience To figure this out, researchers looked at records from nearly 53 million ER visits for low back pain that happened between 2016 and 2022. These records were gathered by a national health statistics centre. The study found that when people went to the ER for back pain, they were usually in a lot of discomfort, rating their pain at more than 7 out of 10. On average, they had to wait about 37 minutes before a doctor saw them and spent around four hours in the emergency room getting treatment. Why Opioid Usage Is Risky For PatientsA 2023 study even found that opioids may not be as effective for back pain. Published in the JAMA network, a 2023 study conducted a trial on those who were experiencing back pain. The trial involved 347 adults who had been experiencing pain for up to 12 weeks. Everyone in the study received standard care, which included reassurance, advice to avoid bed rest, and encouragement to stay active. Half of the participants also received a combination of oxycodone and naloxone (an opioid), while the other half received a placebo (a dummy pill).The study also revealed that while side effects were similar for both groups, there was a significant difference in the risk of opioid misuse. One year later, 20% of the participants who took opioids were at risk of misusing them, compared to only 10% of those who received the placebo. This suggests that even for short-term pain relief, opioids carry a greater risk of future misuse.NSAIDs Emerge as Preferred Treatment Now, when you go to the ER with low back pain, nonsteroidal anti-inflammatory drugs, often called NSAIDs (like ibuprofen), are the most common painkillers prescribed. They're given to almost 29% of patients. It's not just about prescriptions either; fewer patients are actually given opioids while they are being treated in the ER. That number went down from 35% of cases in 2016 to less than 25% by 2020, showing a clear shift away from immediate opioid use during emergency care for back pain.Next Issues People Must Tackle Even though there's good progress with reducing opioids, ER doctors still have some areas where they could improve how they treat back pain. For example, many patients with back pain are still getting X-rays that they don't really need. In 2022, about 37% of patients had an X-ray, which is pretty much the same as in 2015. In fact, in 2021, almost 44% of cases involved an X-ray, which was the highest rate. It's tough to get this number down because deciding whether to order an X-ray can be complicated and depends on what both the doctor and the patient think is best.

you are much less likely to get opioid prescriptions for lower back pain than before- is healthcare getting better?

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