Even the smallest changes to your routine help your heart for the better. Certain things like when, what and how you eat have a major effect on your heart like waking up early, even if it a half an hour earlier than usual or taking 10 minutes' walk every day.

Cardiologists urge everyone to make simple changes to their daily eating habits which can result in low cholesterol levels, managing weight, and keeping high blood pressure in check. The British Heart Foundation shares the best foods and dietary choices for a healthier heart. In a healthy heart food guide, experts suggested making an early morning snack swap, “Swap your 11am biscuit for a piece of fruit, which will help you towards your 5-a-day. It’s also low in fat and is a great source of fibre.”

Why Are Dietary Changes Important For Heart?

Maintaining a healthy weight and a strong heart is vital for warding off chronic conditions like high cholesterol and hypertension. Elevated cholesterol can lead to a dangerous buildup of plaque in the arteries, hindering blood flow and significantly increasing the risk of heart attacks, strokes, and other cardiovascular problems. This process, known as atherosclerosis, can also contribute to peripheral artery disease (PAD).

High blood pressure makes your blood pipes, heart, and other important parts like your brain, kidneys, and eyes work harder. If left untreated, you're much more likely to get other serious problems like heart disease and heart attacks.

Being overweight can cause many health issues and lead to heart disease, type 2 diabetes, and cancer. Besides exercising and making other healthy changes, healthier eating habits can be helpful. The British Heart Foundation says that regularly eating certain foods can help you stay at a good weight and keep your cholesterol and blood pressure healthy.

Essential Food Swap For Your 11 AM Snack Run

If you're hungry before lunch, a biscuit isn't the best thing. It can make your blood sugar go up quickly and won't keep you satiated for long. Bananas are high in carbs and natural sugars that give you a burst of energy. Plus, bananas have potassium, a mineral that helps control blood pressure and might lower your chance of heart disease. Studies show that eating more potassium-rich foods like bananas might be better at lowering blood pressure than just eating less salt.

This fruit is low in calories and has important vitamins and minerals like vitamin B6, vitamin C, and manganese. Bananas can help your stomach, control your blood sugar, and make your bones stronger. The fiber in them helps you digest food well and go to the bathroom regularly. Bananas have something called tryptophan, which your body turns into serotonin. Serotonin is a chemical that helps control your mood.

While bananas are healthy, it's important to eat them as part of a balanced diet, especially if you have diabetes or are eating low carb. Even though bananas are good for health, green, unripe bananas have high starch that could help burn fat. Just eating bananas won't help you lose weight; it is important to eat healthy and exercise daily.

Rare diseases—also called orphan diseases—may affect only a small fraction of the population individually, but collectively they pose a massive public health challenge in India. According to estimates from the Foundation for Research on Rare Diseases and Disorders, over 70 million Indians are living with rare genetic conditions. Despite their growing prevalence, patients continue to struggle with limited diagnosis, inadequate treatment options, and high out-of-pocket expenses.

A disease is considered rare in India if it affects fewer than one in 2,500 individuals. Globally, more than 7,000 rare diseases have been identified, most of which are genetic and often life-threatening. In the Indian context, conditions like Gaucher’s disease, Duchenne muscular dystrophy, and various lysosomal storage disorders are among the most commonly reported.

Key Challenges Facing Rare Disease Patients

Delayed or Missed Diagnosis

One of the most significant hurdles is the lack of awareness and proper diagnostic infrastructure. With overlapping symptoms such as fatigue, muscle weakness, neurological disturbances, and gastrointestinal issues, rare diseases are often misdiagnosed or go undetected for years. This diagnostic delay not only worsens the patient’s condition but can also lead to unnecessary treatments and mounting expenses.

High Cost of Treatment

Rare diseases typically require long-term and highly specialized care. Therapies like enzyme replacement can cost several lakhs annually, placing a heavy burden on families. Unfortunately, these treatments are often not covered under standard health insurance policies in India.

Limited Data and Research

The absence of a national registry for rare diseases makes it difficult to accurately track the disease burden or develop targeted interventions. Moreover, limited research funding hampers the development of new treatments, especially when pharmaceutical companies see little commercial incentive to invest in conditions affecting small patient groups.

Insufficient Infrastructure and Trained Personnel

The number of healthcare professionals trained to handle rare diseases remains low. Specialized diagnostic centres and treatment facilities are sparse, especially in rural and semi-urban areas, resulting in inequitable access to care.

Policy Responses and Emerging Solutions

National Policy for Rare Diseases (NPRD) 2021

In an effort to streamline care and provide financial assistance, the Indian government introduced the NPRD in 2021. The policy classifies rare diseases into three categories—those that need one-time curative treatment, those requiring long-term therapies, and conditions where definitive treatment is still under research. Under the Rashtriya Arogya Nidhi scheme, financial assistance of up to ₹50 lakh is provided for specific conditions listed in the policy.

Encouraging Domestic Drug Manufacturing

To tackle the high costs of imported orphan drugs, the government has been encouraging domestic pharmaceutical companies to manufacture these treatments locally. Incentives, including tax benefits and research grants, are being explored to promote affordable drug development.

Newborn Screening and Early Detection

Recognizing the importance of early intervention, efforts are underway to expand newborn screening programs across India. Early diagnosis not only improves survival rates but also reduces the long-term cost and complexity of treatment.

Strengthening Public-Private Collaborations

Partnerships among government bodies, research institutions, and private companies are being promoted to advance rare disease research. Initiatives like the ICMR’s Rare Disease Registry aim to generate epidemiological data and facilitate better planning and resource allocation.

While recent policy measures have been a step in the right direction, much remains to be done. Strengthening financial support, expanding insurance coverage, increasing public awareness, and scaling up research and diagnostic capabilities are critical to improving the lives of those affected by rare diseases in India.

With sustained efforts and inclusive healthcare planning, the country can move toward a future where rare disease patients are no longer sidelined, but receive timely, equitable, and effective care.

Vaccination is one of the earliest forms of medical protection given to children. However, many vaccines are typically administered during infancy and early childhood, with fewer continuing into adolescence. Among the most crucial yet often overlooked vaccines is the Human Papillomavirus (HPV) vaccine, recommended from the age of 9. Health professionals emphasize that this vaccine plays a vital role in preventing multiple serious diseases, including certain cancers, making it an essential step in adolescent healthcare.

What is HPV and How is it Spread?

Human Papillomavirus (HPV) is a common viral infection, primarily spread through skin-to-skin contact during sexual activity. While many HPV infections clear on their own, some strains can persist and lead to severe health conditions. These include cervical cancer, genital warts, and cancers of the throat, anus, penis, vagina, and vulva. Because HPV can affect both men and women, vaccination is recommended for all children—regardless of gender—before any potential exposure.

Why Start Vaccination at Age 9?

Starting the HPV vaccine early, ideally at age 9, ensures long-term protection. At this age, the immune system responds more robustly to the vaccine, producing stronger and longer-lasting immunity. Vaccinating before any sexual contact begins offers the best possible defense against HPV infection and the related health complications that may develop years later.

Who Should Get the HPV Vaccine?

The HPV vaccine is approved and recommended for:

• Girls aged 9 to 45 years
• Boys aged 9 to 26 years

For children between 9 and 14 years old, two doses of the vaccine are generally sufficient, administered several months apart. However, individuals aged 15 and above require three doses for full protection. Even if the vaccine is missed at age 9, catch-up vaccinations are available up to age 26, and in some cases beyond, depending on medical advice.

Key Benefits of the HPV Vaccine

Prevention before exposure: The vaccine works best when administered before any sexual activity begins.

Long-term immunity: Early vaccination builds strong protection that lasts for years.

Cancer prevention: It significantly reduces the risk of cervical cancer and other HPV-related cancers in both men and women.

Protection from genital warts: Prevents the development of genital warts caused by certain HPV strains.

Safe and effective: The vaccine is well-tested, safe, and has minimal side effects, making it a reliable preventive measure.

Diseases Prevented by the HPV Vaccine

• Cervical cancer
• Vaginal and vulvar cancer
• Anal cancer
• Throat (oropharyngeal) cancer
• Penile cancer
• Genital warts

Prevention Beyond Vaccination

While the HPV vaccine is highly effective, additional steps can help reduce the risk of infection:

• Avoid unsafe or unprotected skin-to-skin contact
• Practice good personal hygiene
• Educate children and adolescents about health, hygiene, and safe practices
• Encourage regular medical check-ups, including Pap tests for women when appropriate

Vitamin C has long been hailed as a powerhouse nutrient. It's the go-to supplement for colds, known for boosting immunity and fighting scurvy. But now, scientists are discovering a game-changing role for this essential vitamin: reactivating "dormant" genes to rejuvenate aging skin.

A team led by Dr. Akihito Ishigami at the Tokyo Metropolitan Institute for Geriatrics and Gerontology has uncovered how vitamin C triggers skin cell proliferation by initiating DNA demethylation. This process essentially "turns on" genes responsible for cellular growth in the skin, resulting in thicker, healthier, and more youthful-looking skin.

This pioneering study, appearing in the Journal of Investigative Dermatology, utilized a 3D human skin model to mimic what happens when vitamin C (VC) is introduced at concentrations approximating that which occurs naturally in the bloodstream. On day seven, the epidermis of the skin started to thicken, and on day 14, scientists detected a remarkable rise in living skin cells tagged with Ki-67—a recognized protein marker for active cell proliferation.

How DNA Demethylation Works?

Imagine that DNA demethylation is like turning on a switch for your genes. There are "tags," or methyl groups, on our genes that can turn gene function off or on. In skin cells, these tags will keep new, healthy cells from being made. Vitamin C removes these tags, especially from keratinocyte genes—the same cells that help create your epidermis. This promotes cell production and, in the end, thicker skin.

Notably, keratinocytes start life well inside the skin and make their way upward to create its protective outer layer. Stimulating their growth not only strengthens the skin barrier but may even reverse the outward signs of aging, including thinning and sag.

The research discovered that intracellular VC uptake enhanced epidermal thickening, activated keratinocyte proliferation, and increased global 5-hydroxymethylcytosine DNA levels, a sign of active demethylation. When researchers applied an inhibitor of the TET enzyme, the enzyme that demethylates DNA, these effects vanished, further supporting VC's central role in initiating the process.

Gene sequencing also found that 12 cell growth and proliferation genes were highly expressed with VC. The discovery can be a significant breakthrough in dermatological science, particularly in treating thinning skin in the elderly.

Limitations of Classical Vitamin C Delivery

Vitamin C does not readily penetrate the lower layers of skin when swallowed or put directly onto it. The natural skin barrier prevents nutrients from penetrating deeply enough to induce gene-level changes. While vitamin C serums provide antioxidant protection and brighten the complexion, they might not be strong enough to induce gene expression unless more specific delivery systems are used.

Scientists think the future of VC lies in new delivery systems, like injectables or transdermal patches that are designed to deliver VC into the basal epidermal layers. Any potential therapy would necessarily be localized to prevent systemic effects that might compete with other functions in the body.

Outside of this new genetic mechanism, vitamin C does a number of important jobs in keeping the skin healthy:

• It maintains collagen production, which enhances skin firmness and elasticity.
• It fights free radical damage from UV exposure.
• It keeps the skin barrier intact and alleviates inflammation.

Interestingly, healthy skin has high levels of vitamin C, but they decrease with age and sun exposure. So, dietary intake becomes all the more crucial for skin health.

Foods that are rich in Vitamin C

• Red and green peppers
• Orange and grapefruit citrus fruits
• Kiwifruit
• Broccoli
• Strawberries

All these foods not only provide vitamin C but also fiber, antioxidants, and other health-promoting nutrients.

What About Vitamin C Serums?

While this research targeted internal vitamin C absorption, dermatologists are in accord that topical use is still valid. VC serums are used extensively for their antioxidant properties and brightening of skin color and reduction of hyperpigmentation. Their penetration is restricted, though, versus what could be required to induce gene-level responses.

Topical vitamin C is still effective, nonetheless, as a complement to a nutrient-dense diet, offering a multi-layered regimen of skin maintenance.

Why This Is Important?

As we get older, our skin naturally thins, loses its elasticity, and is more likely to be damaged. Up until this point, most anti-aging therapies have aimed at topical or surface therapies. With this latest study, for the first time, the potential for reprogramming skin cells at the genetic level exists—not merely covering up the effects of aging but actually reversing them.

Dr. Ishigami and his researchers hope the results will lay the ground for new therapies, particularly for frail older adults with thinning skin. "VC promotes thickening of the skin by inducing proliferation of keratinocytes via DNA demethylation and so is a potential therapy for thinning skin," he explained.

While additional research and development are required prior to VC-based genetic therapies becoming the norm, this research gives a glimpse of the future of dermatology. By reverting "dormant" genes to a functional state, vitamin C could be a frontline player in regenerative skin therapy.

So, if you're already sprinkling VC into your smoothies or using it in your skincare routine, science is revealing there's a lot more to this unassuming vitamin than we ever thought.