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.

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 Patients

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.

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.

Soft tissue sarcoma (STS) is a rare type of cancer that can quietly grow in the connective tissues of the body—such as fat, muscles, nerves, blood vessels, or beneath the skin. Although it represents less than 1% of all cancers, its quiet nature often leads to late detection, making treatment more challenging.

When a Lump Deserves Closer Attention

It’s common for people to dismiss a lump under the skin as harmless—perhaps a cyst or muscle knot. However, some features can indicate something more serious. You should consult a doctor if the lump is:

• Larger than 5 cm (roughly the size of a golf ball),
• Located deep under the muscle,
• Firm and doesn’t move easily,
• Or steadily increasing in size.

Pain is not always present in the early stages. Often, discomfort only appears when the lump starts pressing against nearby nerves or tissues. Unfortunately, the absence of pain can lead to delayed diagnosis.

*Aryan’s Story: The Power of Acting Quickly

Twelve-year-old a=Aryan's parents noticed a firm swelling on his thigh. At first, they thought it was a sports injury as he had a recent fall while playing football. Since it didn’t hurt, they waited. But the lump continued to grow. When Aryan finally underwent imaging, doctors diagnosed him with a high-grade synovial sarcoma.

It was a heart-wrenching moment no parent is ready for. Yet, prompt medical attention changed everything. Aryan received surgery, chemotherapy, and radiation over several months. Now, two years later, he’s cancer-free and back on the football field. His story is a powerful testament to timely diagnosis, expert medical care, and quiet strength.

Diagnosing STS: A Careful, Coordinated Approach

Diagnosing soft tissue sarcoma involves multiple steps:

• MRI or CT scans to assess the tumour’s size and how far it has spread.
• A biopsy, performed or guided by a cancer specialist, to avoid compromising future surgery.
• PET-CT scans in aggressive cases to check if the cancer has spread.

It’s crucial to involve a specialized sarcoma team—surgical, medical, and radiation oncologists—for accurate diagnosis and an effective treatment plan.

Treatment: Experience Matters

The main treatment for STS is surgery to remove the tumor completely. Depending on the type and grade of the sarcoma, doctors may recommend radiation or chemotherapy before or after the operation.

For advanced or metastatic sarcomas, new therapies such as targeted drugs and immunotherapy are sometimes used. Research shows that outcomes are significantly better when patients are treated at specialised sarcoma centres.

Don’t Ignore a Suspicious Lump

Most lumps are harmless. But overlooking a cancerous one could be life-changing. If a lump is growing, unusual, or doesn’t go away—get it checked.

Golden rule: “If it’s growing, deep, or persistent—see a doctor.”

*Names have been changed to protect the identity of the individual.

Doctors may soon have a powerful new tool to help catch a serious eye disease caused by diabetes. Researchers have created an AI-powered retina tracker that is incredibly accurate at finding diabetic retinopathy, a condition that can lead to blindness. In a news release by the Endocrine Society, researchers detail how this new AI technology revolutionizes health and eye care, bringing it to the next level.

Fast, Accurate, and Accessible Eye Screening

This new program, called the Simple Mobile AI Retina Tracker (SMART), showed over 99% accuracy in its ability to screen for diabetic retinopathy. This impressive result was announced recently at a medical conference.

SMART uses advanced AI to quickly and accurately look at images of the retina – the light-sensing part at the back of your eye. What makes it truly special is that it can work on any device with internet access, even basic smartphones.

This means eye specialists can screen patients more easily and quickly. It also allows general doctors to include eye exams during regular visits. Most importantly, it helps bring high-quality eye checks to places where there aren't many eye doctors.

Tackling Diabetic Retinopathy

Diabetic retinopathy is a condition where tiny blood vessels in the eye leak and damage the retina. It's a major cause of blinedness that could be prevented, affecting over 100 million people worldwide.

To develop SMART, researchers trained the AI using thousands of retinal images from a diverse group of patients across six continents. When they tested the AI on new images, it could detect diabetic retinopathy almost every time, processing each image in less than one second. The tracker could also tell the difference between diabetic retinopathy and other eye conditions.

Symptoms And Issues Associated With Diabetic Retinopathy

According to the US National Eye Institute, Diabetic retinopathy is an eye problem that can affect anyone with diabetes. It happens when high blood sugar damages the tiny blood vessels in your retina, the light-sensing part at the back of your eye. Early detection and managing your diabetes are key to protecting your vision.

Diabetes harms blood vessels throughout your entire body. In your eyes, this damage begins when high blood sugar changes the tiny blood vessels that feed your retina. These changes make it harder for blood to flow, leading to some blood vessels getting blocked or starting to leak fluid or blood.

Warning Signs

In its early stages, you usually won't notice any problems with your vision. However, some people might notice subtle changes, like difficulty reading or seeing things far away. These changes might even come and go.

As the condition gets worse, blood vessels in your retina can start to bleed into the jelly-like fluid that fills your eye. If this happens, you might see dark, floating spots or streaks, almost like cobwebs. Sometimes these spots clear up on their own, but it's crucial to get medical help right away. If left untreated, scars can form at the back of your eye, or the bleeding might start again or get worse.

Who Will This New AI Help?

Developing this new AI has the potential to make eye care available to a vast number of people globally, simply by using mobile technology. Experts believe this innovation could screen billions worldwide, significantly cutting down vision loss from diabetic retinopathy. It could also completely change how healthcare is provided.

Anyone with diabetes can get diabetic retinopathy, whether they have type 1, type 2, or gestational diabetes (diabetes that develops during pregnancy).

Your risk goes up the longer you've had diabetes. In fact, over half of people with diabetes will develop diabetic retinopathy eventually. The good news is that you can significantly lower your risk by keeping your blood sugar levels under control.

Women with diabetes who become pregnant, or those who develop gestational diabetes, are at a higher risk. If you have diabetes and are pregnant, you should get a full eye exam with dilated pupils as soon as possible.

This research highlights how AI can be a positive force, helping to bridge gaps in medical care and offering hope to millions who are at risk of losing their sight.