Finding your keys, remembering a name, or forgetting what you needed at the store happens to everyone. But while it's normal to be forgetful sometimes, it's also important to take care of your memory.

When you're about to learn something new, sleep is a crucial first step. Scientists have found that sleep before you learn actually prepares your brain to take in new information. Without enough sleep, your ability to learn new things can drop by as much as 40%.

This is because a lack of sleep affects a part of the brain called the hippocampus, which is essential for making new memories.

How Your Brain Works to Store Memories During Sleep

After you've learned something, sleep is even more important. When you first form a memory, it's very fragile. Your brain uses sleep as a special time to go back through recent memories and decide which ones to keep.

During the deep stages of sleep, memories become more stable and firm. Research has even shown that memories for skills, like playing a song on the piano, can actually get better while you're asleep. After deep sleep, REM (Rapid Eye Movement) sleep—the stage where you dream—helps to link related memories together in new and unexpected ways. This is why a full night of sleep can help with problem-solving. REM sleep also helps you process and reduce the intensity of emotional memories.

Link Between Aging, Sleep, and Memory

It's a well-known fact that our sleep patterns change as we get older. Unfortunately, the deep sleep that is so important for strengthening memories starts to decline in our late 30s. A study found that adults over the age of 60 had a 70% loss of deep sleep compared to young adults (ages 18-25). This reduction in deep sleep was directly linked to having a harder time remembering things the next day.

Scientists are now looking into ways to improve deep sleep in older people. Since there are few medical treatments for memory problems in old age, improving sleep could be a very promising way to help people hold onto their memories as they get older. Ultimately, whether you are a student or an older adult, it's important to know that the sleep you get after you study is just as vital as the sleep you get before you study. When it comes to sleep and memory, you get very little benefit from cutting corners.

Some Other Ways To Improve Your Memory

Here are some simple ways you can keep your brain health in check.

Be Active Every Day

Exercise gets blood flowing to your entire body, including your brain. This can help keep your memory sharp. Try to get at least 150 minutes of moderate activity, like walking fast, each week. Even a few 10-minute walks a day can help.

Keep Your Mind Busy

Just like exercise strengthens your body, mental activities keep your brain strong. To help prevent memory loss, try things like reading, doing puzzles, playing games, or learning a new skill or musical instrument.

Spend Time with Others

Being social can help you avoid stress and depression, both of which can lead to memory loss. Make an effort to spend time with friends and family, especially if you live alone.

Stay Organized

When things are messy, it's easy to forget. Use a notebook, calendar, or digital planner to keep track of tasks and appointments. To help remember things, you can repeat them out loud as you write them down. Keep important items like your keys and wallet in the same spot so you can always find them.

Get Enough Sleep

Not getting enough sleep can be linked to memory loss. Aim to get 7 to 9 hours of sleep each night on a regular basis. If snoring or restless sleep is an issue, talk to your doctor, as it could be a sign of a sleep problem.

Eat Healthy Foods

A healthy diet is good for your brain. Make sure to eat plenty of fruits, vegetables, and whole grains. Also, choose lean proteins like fish and beans. Be mindful of how much alcohol you drink, as too much can cause confusion and memory loss.

Manage Health Problems

Follow your doctor's advice for managing any long-term health issues like high blood pressure, diabetes, or depression. Taking good care of your body can help you take better care of your memory. It's also a good idea to talk to your doctor about any medicines you take, as some can affect your memory.

You bend to lift a bag, sneeze a little too hard, or notice a strange bulge that was not there before. That small lump in your abdomen could be a hernia. While the word itself can sound alarming, hernia surgery today is routine and safe and comes in different types depending on your condition.

What’s a hernia?

A hernia is when an organ, often the gut or fatty tissue, pokes through a weak spot in your abdominal wall. Dr Pushkar Anand Singh, Senior Consultant – General and Laparoscopic Surgeon at Shri Ram Singh Hospital, explains it like this: “Think of it like a bulge in a worn-out tyre. The wall is supposed to hold everything in, but a weak spot lets the insides push out.”

This weak spot may form due to overexertion, like unsupervised weightlifting, constipation, or chronic cough, or it could be congenital (you were born with it). Sometimes it even develops at the site of an old surgery.

Who actually needs surgery?

Not everyone who discovers a hernia needs to be wheeled into an operating theatre right away. According to Dr Shrey Srivastava, Senior Consultant in Internal Medicine at Sharda Hospital, Greater Noida, surgery is usually advised when the hernia becomes painful, interferes with daily activities, or risks dangerous complications.

“Hernias that cannot be pushed back in, those that cause increasing pain, or worse, strangulated hernias where blood supply is cut off, need urgent surgery,” he says. Without timely intervention, this can lead to tissue death and potentially life-threatening infection.

On the flip side, if a hernia is tiny, painless, and not causing trouble, your doctor may simply keep an eye on it. But the general rule is that a hernia will not magically disappear on its own; sooner or later, surgery might be on the cards.

Open Hernia Repair

This is the old-school, tried-and-tested method. Surgeons make an incision right over the hernia, carefully push the bulging tissue back into place, repair the defect, and then reinforce the area with a mesh (like patching up that worn-out tyre).

“Open repair is highly cost-effective, and the outcomes are comparable with newer techniques,” says Dr Singh. For many patients, it remains the go-to option, especially when budget is a concern.

Laparoscopic Hernia Repair

Here, instead of one big cut, surgeons make three or four tiny incisions to slip in a camera and surgical instruments. The mesh is placed from the inside, which means no obvious scar at the hernia site.

The perks are smaller cuts, quicker healing, and less pain afterwards. However, it costs more, and as Dr Singh points out, “It is not recommended for patients with significant heart or lung issues, as the procedure puts more strain on the body.”

Robotic-Assisted Hernia Repair

Robots in surgery may sound like something out of a sci-fi movie, but they are here. Robotic-assisted hernia repair builds on the laparoscopic method, except the tools are controlled through a robotic console.

“The technology allows greater precision and 3D visualisation for the surgeon,” explains Dr Singh. It is slick and advanced, but it also comes with a hefty price tag. Since the outcomes are not dramatically better than laparoscopic surgery, most hospitals do not see it as a routine option.

How do doctors decide which is right?

With three different techniques on the table, how do surgeons pick? Dr Singh says the choice depends on several factors like patient health, cost considerations, size of the hernia, and the urgency of the situation.

Open surgery might suit a patient looking for a straightforward, affordable solution. Laparoscopic repair works well for those who want a quicker recovery and can afford the added cost. Robotic surgery, while cool, is usually reserved for centres with access to the technology and patients willing to pay extra for the latest option.

Do not fear the word “surgery”

While the thought of going under the knife can be nerve-wracking, hernia surgeries today are routine, safe, and highly successful. Most patients return to normal activities within weeks, and the mesh reinforcement greatly reduces the risk of recurrence.

“Hernias are common, but complications can be dangerous,” Dr Srivastava reminds. “If you are experiencing persistent pain, visible bulges, or swelling that would not go back inside, do not delay consulting a doctor.”

E-cigarettes were once marketed as the sleek, “clean” alternative to traditional smoking, a gadget-friendly way to puff without the ash, tar, and lingering stench. But now, researchers are pointing fingers at a specific type of vape that might be giving your heart more trouble than you thought: the so-called “clear” vape.

These transparent-looking devices may seem lighter, fresher, and even harmless. But beneath the smooth packaging lie hidden synthetic cooling compounds that mimic the icy blast of menthol without the signature minty flavour. Unfortunately, this does not just tingle your throat; it quietly ramps up your blood pressure and heart rate.

The experiment that blew the cover

A joint study by Yale University and Boston University put these vapes to the test, with volunteers aged 18 to 45 puffing in carefully controlled conditions. Participants abstained from food, caffeine, tobacco, and exercise for hours before the trial, ensuring their baseline readings were squeaky clean. Then came the real test of steady three-to-four-second drags every 30 seconds over ten minutes.

Blood pressure and heart rate were recorded ten minutes after vaping. At the start, the numbers looked similar whether people used “clear” or non-clear vapes. But the aftermath told a different story. Users of “clear” e-cigarettes experienced a sharper spike in systolic and diastolic blood pressure, mean arterial pressure, and heart rate. In plain terms, their hearts were pumping harder and their blood vessels working overtime.

Why “clear” is not so clear

Unlike flavoured alternatives, “clear” vapes do not smell or taste like candy or fruit. They rely on synthetic chemicals that trick the body into sensing a cooling effect. It feels refreshing, almost like an icy drink on a hot day, but your cardiovascular system sees it differently. Researchers warn that these findings should set off alarms for regulators. With flavour bans becoming more common worldwide, unmonitored products like these might quietly slip through the cracks unless closely watched.

“Surveillance of new products is critically needed,” the team concluded, “to maximise the impact of flavour bans and protect adolescents and young adults.”

Vaping today, smoking tomorrow?

This is not the only piece of bad news about vaping that surfaced recently. A separate study from the University of York and the London School of Hygiene and Tropical Medicine found that young people who vape are three times more likely to take up smoking later in life.

Dr Su Golder, Associate Professor in Health Sciences at the University of York, said that the consistency in the evidence is striking. Across multiple studies, the trend remains the same: vaping acts like a gateway, nudging teenagers towards traditional cigarettes and all the well-documented harms that follow.

Her colleague, Dr Greg Hartwell, echoed the concern, saying that vaping often leads to smoking, which, of course, in turn, opens the door to the multitude of harms that conventional cigarettes bring.

Beyond the heart: other hidden harms

While clear vapes have their own cardiovascular red flags, the wider body of research on e-cigarettes is hardly comforting. Studies have linked vaping to increased risks of asthma, coughing, airway irritation, and possibly even mental health struggles like depression. Other reports point to connections with drug use, raising eyebrows about the broader behavioural consequences.

In short, it is not just your heart under pressure. Your lungs, mental health, and overall wellbeing could be caught in the crossfire too.

The UK crackdown on disposables

Governments are starting to notice. In the UK, as of 1 June, businesses can no longer sell or supply single-use vapes. While the move was partly driven by environmental concerns, discarded vapes are a toxic nightmare for wildlife. It also aims to curb the alarming rise of underage vaping. More than half of children who admitted to using vapes said they preferred disposable versions, making them a prime target for regulation.

“These products are not just an eyesore.” a government statement explained that they pose a huge risk to both the environment and to young people’s health.

In a nutshell, vaping, especially the “clear” kind, is not the harmless hobby it is often marketed to be. From spiking blood pressure to potentially paving the way toward smoking, these sleek devices carry more baggage than their transparent look suggests.

The rains arrive, and suddenly everyone around you seems to be sniffling, coughing, or curled up under blankets with a fever. But is it dengue, Covid, the flu, or just the common cold? That is where the confusion begins. The symptoms often overlap, leaving most of us second-guessing whether we need paracetamol, a Covid test, or to run to the nearest pathology lab for a platelet count.

These illnesses show up together during seasonal changes and can look deceptively similar. But knowing their distinct signs helps people act quickly and avoid complications.

With experts, we break it down for you to understand each viral infection.

Dengue

If there is one thing the Aedes aegypti mosquito thrives in, it is damp weather. Dengue usually makes its entrance with a sudden high fever that seems to come out of nowhere. Add in an intense headache (often behind the eyes), severe muscle and joint pain, nausea, and a rash, and you have got all the symptoms of dengue.

“Dengue does not usually cause cough or cold-like symptoms, which makes it a bit easier to identify,” says Dr P Venkata Krishnan, Senior Consultant, Internal Medicine, Artemis Hospitals. “What makes dengue dangerous is its tendency to lower platelet counts, leading to bleeding gums or nosebleeds in some patients. Timely testing is essential.”

Covid-19

We may no longer be obsessively sanitising everything, but Covid has not really gone away. Its symptoms can be mild or severe, often starting with fever, a dry cough, sore throat, and a now-infamous loss of smell or taste. Some people also report fatigue, diarrhoea, or even skin rashes.

Dr Manjusha Agarwal, Senior Consultant Internal Medicine, Gleneagles Hospital Parel Mumbai, points out, “Breathing difficulty is a red flag with Covid. If you experience that, do not delay medical help.”

Another clue? Covid symptoms tend to linger longer than a cold and may worsen quickly, especially in older adults or those with health conditions. If you have been near someone who tested positive and then come down with flu-like signs, it is time to get tested.

Flu

The flu is like the severe version of the common cold. Caused by influenza viruses, it spreads rapidly through coughs and sneezes. The symptoms? A sudden fever, chills, bone-deep, cough, sore throat, and crushing fatigue that can flatten you for a week.

“The flu typically feels more severe than a cold,” says Dr Krishnan. “People often underestimate it, but it can lead to serious complications in vulnerable groups.”

Unlike dengue, the flu rarely brings rashes or bleeding issues. And unlike Covid, it does not usually cause loss of taste or smell. But the exhaustion it brings can make binge-watching your favourite show feel like climbing a mountain.

The Common Cold

Finally, the mildest of the lot: the common cold. Usually sparked by rhinoviruses, it is the one that makes you sneeze endlessly, wrestle with a runny or blocked nose, and battle a sore throat. Fever, if it shows up at all, is low-grade.

Dr Agarwal explains, “A cold does not usually cause severe body pain or high fever, and the symptoms often clear up within five to seven days.” If you are still able to go about your day, it is probably just a cold.

When to Call the Doctor

Do not play guessing games with your health. If your fever lasts more than three days, if you struggle to breathe, vomit persistently, or notice blood or unusual bruises, it is time to head to the doctor. “Self-medication, especially with antibiotics, is not advisable. Only proper medical tests can confirm what’s really going on,” stresses Dr Krishnan.

Prevention Is Still the Best Medicine

While you cannot completely escape viral season, you can reduce your risk with some smart moves:

• Wear long sleeves and use mosquito repellents to dodge dengue.
• Keep up with Covid and flu vaccinations.
• Practise good hygiene and mask up in crowded places.
• Avoid close contact with anyone visibly sick.
• Eat well, hydrate, and rest enough to keep your immunity strong.

“Early recognition and timely consultation improve recovery and quality of life,” adds Dr Agarwal. “Do not wait for symptoms to get worse. Act fast.” Whether it is the mosquito-borne misery of dengue, the unpredictable threat of Covid, the knockout punch of the flu, or the sneezes of a common cold, each viral visitor has its own telltale signs.