Achieving a healthier lifestyle doesn’t require drastic changes—small, intentional practices can create profound shifts over time. Dr. Preeti Seth, founder of Pachouli Aesthetics and Wellness, champions simple, effective habits to bring balance, energy, and joy into daily life. Here’s her cheat sheet for wellness, featuring science-backed tips that anyone can embrace for a happier, healthier self.

1. Boost Focus with the Pomodoro Technique, Aligned with Your Body’s Ultradian Rhythm

The Pomodoro Technique, which involves working in focused 25-minute intervals followed by a 5-minute break, aligns beautifully with our body’s natural ultradian rhythm—a cycle of high and low energy states every 90-120 minutes. By taking short, regular breaks, you can avoid the energy “troughs” that come from prolonged work periods, keeping both mind and body energized and preventing fatigue.

I find the Pomodoro Technique not just great for focus, but also for preserving energy throughout the day. It’s an easy way to work with your body’s natural rhythms instead of fighting against them.

Cheat Sheet:

- Set 25-minute intervals: Follow with a quick 5-minute break.

- Use breaks mindfully: Stand up, stretch, and hydrate to keep energy up.

- Prevent burnout: Use this rhythm to stay fresh, focused, and energized.

2. Hydrate and Stimulate Metabolism with Herbal-Infused Water

Boosting your Basal Metabolic Rate (BMR) can be as simple as sipping on water infused with fresh herbs and fruits. Ingredients like lemon, mint, ginger, and cucumber gently stimulate metabolism, helping your body burn calories more efficiently—even when at rest. Preparing a refreshing bottle of infused water each morning is a quick, effective habit for sustained energy throughout the day.

My go-to morning ritual is a bottle of lemon and mint water. It’s easy, refreshing, and keeps my metabolism active.

Cheat Sheet:

- Morning prep: Add herbs or citrus fruits to water to naturally stimulate metabolism.

- Stay hydrated: Sipping throughout the day supports steady energy and digestion.

3. Stay Active and Track Steps to Boost Mood and Prevent a Sedentary Lifestyle

Regular movement releases endorphins—the “feel-good” hormones that improve mood and alleviate stress. Using mobile apps to track your steps is a great way to stay motivated and avoid the dangers of a sedentary lifestyle.

Research shows that fewer than 4,000 steps a day can be considered sedentary, which is linked to health risks like heart disease and weight gain. Set a goal to reach at least 7,000-8,000 steps daily to keep your body moving and boost mental well-being.

I like to track my steps and aim for at least 7,000 each day. It’s a simple way to stay accountable and keep both body and mind in top form.

Cheat Sheet:

- Track your steps: Use apps like Google Fit or Fitbit to count steps.

- Set a daily goal: Aim for 7,000+ steps to avoid a sedentary lifestyle.

- Quick breaks: Short walks or stretching breaks keep endorphins flowing.

4. Prioritize Sleep—Women Need It More for Hormone Regulation and Restoration

Quality sleep is non-negotiable for both men and women, but women typically need more sleep due to the demands of hormonal cycles that affect energy levels, mood, and cognitive function. Studies indicate that women benefit from 7-9 hours of sleep to support essential processes like hormone balance, tissue repair, and mental clarity.

This deeper need for sleep is linked to the demands of female hormones such as estrogen and progesterone, which fluctuate throughout the month and impact physical and emotional well-being.

Sleep is sacred for me—especially for hormone health and energy. Women must honor their body’s need for rest, as it’s vital for everything from mood stability to immune health.

Cheat Sheet:

- Aim for 7–9 hours: Quality rest is essential for hormone balance and repair.

- Evening routine: Create a calming bedtime ritual and minimize screen exposure.

- Set a bedtime: Consistent sleep strengthens circadian rhythms and enhances recovery.

5. Avoid Processed Foods and Dine Early for Optimal Digestion

Processed foods often contain excess sugars, unhealthy fats, and additives that lead to weight gain, inflammation, and lifestyle disorders. Choosing whole foods and finishing dinner before sunset whenever possible. Since metabolism naturally slows in the evening, eating early helps your body digest more efficiently and avoids the adverse effects of late-night eating, such as weight gain and metabolic disruption.

An early, balanced dinner makes all the difference in how I feel the next day. Whole foods and mindful meal timing are fundamental to long-term wellness.

Cheat Sheet:

- Choose whole foods: Embrace fruits, veggies, whole grains, and lean proteins.

- Dine early: Aim to finish dinner by 7 PM for better digestion.

- Avoid late-night snacks: This habit promotes better metabolic health.

Consistency is Key

Wellness is about small, consistent choices that accumulate into something powerful. Each step you take, no matter how small, strengthens your foundation for a healthier life. Choose one step to start with and build it into your routine. Soon, you’ll see a transformation from within.

Start with one of these steps today and enjoy the journey to a more vibrant you.

Flu cases are on the rise and as of the January 3, 2026 data by the Centers for Disease Control and Prevention, more than 120,000 cases have been detected in clinical laboratories, apart from those detected in home tests. About 40,000 influenza cases were admitted to the hospital in the prior week and 17 influenza-related deaths reported in children, this season. Physicians across the US are constantly telling everyone, especially the vulnerable population to keep an eye on the symptoms. They have time and again also urged people to get vaccinated against the flu. The country is also seeing an overload of flu cases, with many calling it the 'worst flu season' ever.

The 2025-2026 flu season's main culprit is the influenza A (H3N2) subclade K, or the superflu. This variant is a mutated strain of H3N2 virus and has a history of being most contagious, staying longer on surface, which is why it is driving the most numbers of hospitalization this season.

Jesse Pines, Chief of Clinical Innovation for US Acute Care Solutions and a practising physician for over 20 years of experiences writes for Forbes the 5 must-know things about the flu.

5 Must-Know Things About Flu, From An ER Doctor

Identify the Symptoms

It is important to know what symptoms you have to know about the illness. This flu starts with high fever, cough, fatigue, muscle aches, sore throat and a headache. However, not everyone can have the similar symptoms. Children could experience gastrointestinal symptoms, which include nausea, vomiting and diarrhea. Older adults may have atypical symptoms, which may include not feeling hungry, dizziness, or weakness.

Read: Face Masks Are 'Inadequate', Says WHO, Must Be Swapped For Respirators

Vaccine Is A Must

While the flu vaccine for this season was made at least 7 to 8 months before, like usually it happens, which means the subclade K strain may not be this vaccine's target. However, data shows that despite this mismatch, it has a 72 to 75% effective rate in preventing emergency department visits and hospital admissions in children and adolescents, and 32 to 39% effectiveness in adults.

What To Do If You Have Flu Symptoms

The first response should be to contact your healthcare provider for prescription. Pines note that "Oseltamivir (Tamiflu) and baloxavir (Xofluza) are primary options". These are used to reduce the symptom duration, and prevent any further complications like pneumonia. It is most effective if started with in the 48 hours of symptoms.

Should You Seek Higher-Level Medical Care With Flu?

While many people recover at home, if you see your symptoms are not showing any signs of reduction beyond 4 to 5 days, you may need a higher levels of medical care for your flu. This could also be applied if your symptoms worsen suddenly after a few days.

How to Manage Post Flu Weakness?

While everyone is talking about flu and its treatment, not much attention is paid on what to do afterwards. Even after the treatment, one might feel the weakness during their recovery period. This has a scientific name, known as 'post-viral' syndrome, which means a lingering cough and fatigue for 2 to 3 weeks after the illness. This is the time when you gradually return to normal activities, but ensure to maintain adequate hydration, sufficient calorie and protein intake in your diet and adequate sleep.

The NHS has issued an alert for anyone taking a widely used heart medication. People are being advised to watch for serious warning signs, including yellowing of the skin or “nosebleeds lasting more than 10 minutes.”

What Is Propranolol?

Propranolol is a beta blocker that slows the heart rate and relaxes blood vessels, helping lower blood pressure and reduce the heart’s oxygen demand. It is also prescribed to ease symptoms of anxiety, such as trembling or excessive sweating, and can help prevent migraines. The medication is prescription-only but is commonly prescribed throughout the UK.

According to the Mirror, the British Heart Foundation reports that more than 50 million beta blocker prescriptions are issued in the UK each year, including for propranolol. Patients usually take it once a day, in either a standard or slow-release form.

While propranolol is generally safe, it does carry possible side effects. The NHS advises contacting 111 immediately if serious symptoms affecting the blood or kidneys appear.

The NHS notes: “Like all medicines, propranolol can cause side effects in some people, but many experience none or only minor effects. Side effects often ease as your body adjusts to the medication.”

Propranolol Side Effects

Common side effects include headaches, fatigue, weakness, cold fingers or toes, nausea, and stomach discomfort. While most people over 12 can safely take propranolol, the NHS recommends consulting a doctor first if you have a history of low blood pressure, heart failure, depression, or diabetes.

More serious reactions can occur, including yellowing of the eyes or skin, pale stools, or dark urine. The NHS also warns of nosebleeds lasting longer than 10 minutes, unexplained bruising, or increased tendency to bruise easily.

Anyone experiencing these warning signs should contact a doctor or call 111 immediately. The NHS also cautions against stopping propranolol abruptly without medical guidance, as this could trigger severe heart problems, including chest pain or even a heart attack.

Who Should Be Extra Cautious With Propranolol

While propranolol is widely prescribed and generally safe for most adults, certain people need to monitor themselves more closely or consult their doctor before use. Those with low blood pressure, heart failure, slow heart rates, diabetes, respiratory conditions like asthma, or a history of depression may face higher risks of side effects. Pregnant or breastfeeding women should also speak to a healthcare professional before taking the medication.

The NHS emphasizes that even minor symptoms—like unusual fatigue, dizziness, or cold hands and feet—should not be ignored, especially if they worsen over time. Monitoring for these effects early can prevent more serious complications.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting, stopping, or changing any medication. If you experience any side effects or unusual symptoms while taking propranolol or any other prescription medicine, seek medical attention immediately.

A California man died last weekend after eating so-called death cap mushrooms, marking the third fatality linked to the toxic fungi in the state since November.

Health officials say California is seeing an unusually high number of mushroom poisonings this season. Between November 18 and January 4, at least 35 cases were reported statewide. In a typical year, the number is usually fewer than five.

“This year’s figures are far beyond what we normally see,” said Sheri Cardo, a communications specialist with the California Department of Public Health.

California Resident Dies After Eating Death Cap Mushrooms

At least three people have now lost their lives in California due to death cap mushroom poisoning since November. Media reports indicate a sharp rise in cases tied to foraged wild mushrooms, with more than 35 poisonings recorded over the past three months.

“The numbers we’re dealing with this year are comparatively off the charts,” Cardo told NBC News.

The most recent death occurred in Sonoma County and was the first fatal wild mushroom poisoning reported there this season, according to county health officials.

Dr. Michael Stacey, interim health officer for Sonoma County, urged residents to avoid eating wild mushrooms unless they are purchased from reliable grocery stores or licensed sellers. He warned that death cap mushrooms can look strikingly similar to safe, edible varieties.

What Is Death Cap Mushroom Poisoning?

Death cap mushrooms, scientifically known as Amanita phalloides, are among the most poisonous mushrooms in the world. They commonly grow beneath oak trees and can be found in parks, gardens, and wooded areas.

Experts say these mushrooms are often mistaken for edible types because of their appearance. Typical features include:

• A smooth cap that may appear whitish, pale yellow, light brown, or green
• White gills underneath the cap
• A white spore print
• A cup-like structure called a volva at the base of the stem
• A ring, known as an annulus, around the stem

Death Cap Mushroom Symptoms

Symptoms usually begin between six and 24 hours after ingestion. Early signs often include stomach pain, nausea, vomiting, and diarrhoea.

In many cases, symptoms ease or disappear after one or two days, which can create a false sense of recovery. By that point, however, the toxins may have already caused severe damage to the liver.

According to experts, the poison responsible, known as amatoxin, can seriously harm the liver, kidneys, and digestive system. Without prompt treatment, the damage can be fatal.

U.S. Poison Centers receive an average of about 52 calls each year related to amatoxin exposure, said Hallen-Adams, though not every case is officially reported.

Is the Risk Easing?

The danger may now be starting to decline in parts of California. Mike McCurdy, president of the Mycological Society of San Francisco, said he has noticed far fewer death cap mushrooms during recent foraging trips.

Earlier this winter, McCurdy said he spotted hundreds of death caps during a two- to three-hour walk in Sonoma County. On a recent outing near Lafayette, California, he found just one. “I think we’re getting close to the end,” he said.