Health and Me

Tanya Dutt

Why Its Time To Rethink ‘Just Heartburn’: Warning Signs Of Acid Reflux You Should Know

Heartburn is often dismissed as an annoying side effect of a spicy dinner or a late-night snack gone wrong. But here's the thing: not every burning chest sensation is harmless—and sometimes, it’s your body waving a red flag.

For most, heartburn is a fleeting, mild annoyance. For others, however, heartburn can be an indicator of more dangerous diseases such as gastroesophageal reflux disease (GERD), Barrett's esophagus, or even precancerous signs of esophageal cancer. Being able to tell when to brush it off and when to go to the doctor can make all the difference.

Heartburn—also known as acid reflux—is a burning pain in your chest, typically behind the breastbone. It usually moves up toward the throat and can leave a sour taste. As its name suggests, heartburn does not have anything to do with the heart. It occurs when stomach acid moves backward into the esophagus, which irritates its lining.

This happens due to a weakened lower esophageal sphincter (LES), which is a muscle band that should function as a one-way valve. In case this valve is unable to remain tightly closed, stomach contents such as acid leak upwards, resulting in inflammation and pain.

For most, symptoms occur after big meals, when reclining, or after consuming specific trigger foods. But not all heartburn is a sign of illness. The alarm goes off when it occurs frequently, happens often, or doesn't respond to lifestyle modifications and over-the-counter medicine.

<h2>Most Common Causes and Triggers for Heartburn</h2>

There is no single culprit for heartburn, but there are some typical suspects:

Diet: Fatty foods, spicy foods, citrus fruits, tomatoes, chocolate, peppermint, onions, and caffeinated beverages such as coffee and soda are frequent triggers.

Medications: Aspirin, NSAIDs such as ibuprofen, certain sedatives, and blood pressure medications can relax or stimulate the LES.

Lifestyle Factors: Smoking, alcohol use, and obesity or pregnancy increase pressure in the abdomen, pushing acid upwards.

Eating Habits: Excessive eating, eating rapidly, or reclining shortly after eating can all be factors.

If you've experienced heartburn more than twice a week for a few weeks, you might be suffering from GERD—a more severe type of acid reflux that requires medical assessment.

One under-talked-about but important chronic heartburn-related condition is Barrett's esophagus. It arises when the esophagus compensates for repeated exposure to acid by altering the cell type lining it. This sounds like the body defending itself, yet it puts one at increased risk for developing adenocarcinoma of the esophagus, a rare but fatal cancer.

The UK's NHS is currently piloting a programme to provide "heartburn health checks" to check for Barrett's esophagus. It is a quick sponge-on-a-string procedure in which the patient swallows a capsule that harvests esophageal cells that are sent to the lab for analysis. It's very non-invasive and potentially a game-changer in cancer detection early on.

As Professor Peter Johnson, national cancer director of the NHS, says: "For the vast majority of people who have long-standing reflux, these simple and fast health checks will give them reassurance. and for those who do discover that they have Barrett's esophagus, follow-up checks will be arranged at regular intervals."

When heartburn persists, don't grab the antacids—see your doctor.

<h2>When Chest Pain Is More Than Heartburn</h2>

Let’s not ignore the elephant in the room: chest pain could also be a sign of a heart attack. While heartburn and cardiac pain can feel similar, they’re not the same.

If you’re unsure whether it’s heartburn or heart trouble, seek immediate medical help. It’s better to be safe than sorry.

Gastroesophageal reflux disease (GERD) is what heartburn is when it becomes chronic. If left untreated, GERD itself can cause a number of complications aside from Barrett's esophagus. One complication is esophagitis, where chronic inflammation of the lining of the esophagus wears it down, even causing ulcers or bleeding. Eventually, scar tissue from this wear and tear can cause strictures—narrowing of the esophagus—and make it harder to swallow. GERD may also impact the lungs; when acid flows back into the breathing tubes, it can initiate asthma, chronic cough, or other respiratory symptoms. There's even some new research pointing toward a potential association between GERD and nontuberculous mycobacterial lung infections, but additional studies are necessary to validate such a correlation.

One hypothesis is that individuals with GERD inadvertently breathe in aspirated stomach contents during reflux—particularly if contaminated—and are at risk for developing lung infections. Acid inhaled into the airways can also exacerbate asthma and chronic obstructive pulmonary disease (COPD).

<h2><span rel="noindex">When to See a Doctor</span>?</h2>

Don't guess when it comes to your health. It’s time to see a doctor if you’re experiencing heartburn more than twice a week or find yourself relying on antacids or acid reducers daily. Persistent symptoms like difficulty swallowing, the sensation of food being stuck in your throat, or a lingering cough or hoarseness shouldn’t be ignored. Unexplained weight loss and chest pain that doesn’t clearly improve with antacids also warrant medical attention. These might be more than just plain old acid reflux, so don't wait it out—have it checked.

Long-term proton pump inhibitor (PPI) use—popular acid-lowering drugs—can be problematic too, including nutrient malabsorption, fractures, or infections in the gut. If you take PPIs daily, discuss regular checkups and potential alternatives with your doctor. 

<h2>Home Remedies That Might Actually Help Relieve Heartburn</h2>

Although meds are useful, lifestyle adjustments and folk remedies can provide relief as well.

Yogurt: Its smoothness can lubricate the esophagus and soothe irritation. Added bonus: it's a gut friend.

Bananas: Their alkalinity can counteract stomach acid, and they're chock-full of potassium.

Alginates: In some OTC products, alginates create a protective foam cover over stomach contents.

Apple cider vinegar: Some people swear by it (diluted in water), although there's limited research.

Milk or aloe vera juice: Can be temporarily soothing.

Beware, however—what is effective for one individual may cause symptoms in another. Trial and error, under physician guidance, is your safest choice.

Heartburn is prevalent—but not always harmless. Occasional bouts are generally nothing to worry about, but if they occur often, get worse over time, or are accompanied by new warning signs, don't ignore them. Your pain may be your body's way of telling you something serious is going on.

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Heartburn is often dismissed as an annoying side effect of a spicy dinner or a late-night snack gone wrong. But here's the thing: not every burning chest sensation is harmless—and sometimes, it’s your body waving a red flag.For most, heartburn is a fleeting, mild annoyance. For others, however, heartburn can be an indicator of more dangerous diseases such as gastroesophageal reflux disease (GERD), Barrett's esophagus, or even precancerous signs of esophageal cancer. Being able to tell when to brush it off and when to go to the doctor can make all the difference.What is Heartburn Exactly?Heartburn—also known as acid reflux—is a burning pain in your chest, typically behind the breastbone. It usually moves up toward the throat and can leave a sour taste. As its name suggests, heartburn does not have anything to do with the heart. It occurs when stomach acid moves backward into the esophagus, which irritates its lining.This happens due to a weakened lower esophageal sphincter (LES), which is a muscle band that should function as a one-way valve. In case this valve is unable to remain tightly closed, stomach contents such as acid leak upwards, resulting in inflammation and pain.For most, symptoms occur after big meals, when reclining, or after consuming specific trigger foods. But not all heartburn is a sign of illness. The alarm goes off when it occurs frequently, happens often, or doesn't respond to lifestyle modifications and over-the-counter medicine.Most Common Causes and Triggers for HeartburnThere is no single culprit for heartburn, but there are some typical suspects:Diet: Fatty foods, spicy foods, citrus fruits, tomatoes, chocolate, peppermint, onions, and caffeinated beverages such as coffee and soda are frequent triggers.Medications: Aspirin, NSAIDs such as ibuprofen, certain sedatives, and blood pressure medications can relax or stimulate the LES.Lifestyle Factors: Smoking, alcohol use, and obesity or pregnancy increase pressure in the abdomen, pushing acid upwards.Eating Habits: Excessive eating, eating rapidly, or reclining shortly after eating can all be factors.If you've experienced heartburn more than twice a week for a few weeks, you might be suffering from GERD—a more severe type of acid reflux that requires medical assessment.When It's More Than HeartburnOne under-talked-about but important chronic heartburn-related condition is Barrett's esophagus. It arises when the esophagus compensates for repeated exposure to acid by altering the cell type lining it. This sounds like the body defending itself, yet it puts one at increased risk for developing adenocarcinoma of the esophagus, a rare but fatal cancer.The UK's NHS is currently piloting a programme to provide "heartburn health checks" to check for Barrett's esophagus. It is a quick sponge-on-a-string procedure in which the patient swallows a capsule that harvests esophageal cells that are sent to the lab for analysis. It's very non-invasive and potentially a game-changer in cancer detection early on.As Professor Peter Johnson, national cancer director of the NHS, says: "For the vast majority of people who have long-standing reflux, these simple and fast health checks will give them reassurance. and for those who do discover that they have Barrett's esophagus, follow-up checks will be arranged at regular intervals."When heartburn persists, don't grab the antacids—see your doctor.When Chest Pain Is More Than HeartburnLet’s not ignore the elephant in the room: chest pain could also be a sign of a heart attack. While heartburn and cardiac pain can feel similar, they’re not the same.Here are some key differences:If you’re unsure whether it’s heartburn or heart trouble, seek immediate medical help. It’s better to be safe than sorry.What is GERD?Gastroesophageal reflux disease (GERD) is what heartburn is when it becomes chronic. If left untreated, GERD itself can cause a number of complications aside from Barrett's esophagus. One complication is esophagitis, where chronic inflammation of the lining of the esophagus wears it down, even causing ulcers or bleeding. Eventually, scar tissue from this wear and tear can cause strictures—narrowing of the esophagus—and make it harder to swallow. GERD may also impact the lungs; when acid flows back into the breathing tubes, it can initiate asthma, chronic cough, or other respiratory symptoms. There's even some new research pointing toward a potential association between GERD and nontuberculous mycobacterial lung infections, but additional studies are necessary to validate such a correlation.One hypothesis is that individuals with GERD inadvertently breathe in aspirated stomach contents during reflux—particularly if contaminated—and are at risk for developing lung infections. Acid inhaled into the airways can also exacerbate asthma and chronic obstructive pulmonary disease (COPD).When to See a Doctor?Don't guess when it comes to your health. It’s time to see a doctor if you’re experiencing heartburn more than twice a week or find yourself relying on antacids or acid reducers daily. Persistent symptoms like difficulty swallowing, the sensation of food being stuck in your throat, or a lingering cough or hoarseness shouldn’t be ignored. Unexplained weight loss and chest pain that doesn’t clearly improve with antacids also warrant medical attention. These might be more than just plain old acid reflux, so don't wait it out—have it checked.Long-term proton pump inhibitor (PPI) use—popular acid-lowering drugs—can be problematic too, including nutrient malabsorption, fractures, or infections in the gut. If you take PPIs daily, discuss regular checkups and potential alternatives with your doctor. Home Remedies That Might Actually Help Relieve HeartburnAlthough meds are useful, lifestyle adjustments and folk remedies can provide relief as well.Yogurt: Its smoothness can lubricate the esophagus and soothe irritation. Added bonus: it's a gut friend.Bananas: Their alkalinity can counteract stomach acid, and they're chock-full of potassium.Alginates: In some OTC products, alginates create a protective foam cover over stomach contents.Apple cider vinegar: Some people swear by it (diluted in water), although there's limited research.Milk or aloe vera juice: Can be temporarily soothing.Beware, however—what is effective for one individual may cause symptoms in another. Trial and error, under physician guidance, is your safest choice.Heartburn is prevalent—but not always harmless. Occasional bouts are generally nothing to worry about, but if they occur often, get worse over time, or are accompanied by new warning signs, don't ignore them. Your pain may be your body's way of telling you something serious is going on.

why its time to rethink ‘just heartburn’: warning signs of acid reflux you should know

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We often think of anxiety as an emotional or mental struggle- a racing heart before a big meeting, a persistent knot in the stomach, the endless loop of worst-case scenarios playing out in our minds but what if anxiety was doing more than just weighing on your mood? What if, over time, it was actually damaging your brain?

Chronic anxiety, if left untreated, doesn't just affect how you feel. Emerging neuroscience suggests it can also cause structural and functional damage to the brain, potentially speeding up the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

According to Dr. Prajwal Rao, DM Neurology and Head of the Department of Neurology at Dr. D.Y. Patil Medical College, Hospital and Research Center in Pune, “We’re starting to view anxiety not just as a symptom of stress or a psychiatric diagnosis, but as a biological driver that may influence long-term brain health.” That insight is leading researchers and clinicians to reevaluate how they screen, diagnose, and treat anxiety—especially in older adults.

This is more than a <span>mental health</span> story. It’s a wake-up call about how your mind and body are more interconnected than we ever realized—and why ignoring chronic anxiety could have irreversible consequences.

<h2>How Does The Brain React on Chronic Stress?</h2>

At the core of this mind-body connection lies the body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. This system is built for short-term survival, it floods your body with cortisol to help you react in fight-or-flight situations. But when anxiety is chronic, the HPA axis stays overactivated, keeping cortisol levels high for too long.

Dr. Rao explains, “Sustained cortisol exposure has neurotoxic effects. It weakens the hippocampus, the area of the brain responsible for memory and learning. Over time, this can lead to measurable cognitive decline.”

This means that someone living with long-term anxiety isn’t just emotionally fatigued—they may also be more vulnerable to diseases involving memory loss, such as Alzheimer’s.

Recent imaging studies support what neurologists like Dr. Rao have long suspected. People with generalized anxiety disorder (GAD) frequently show reduced hippocampal volume, a condition also observed in patients with early-stage Alzheimer’s. These findings suggest a troubling overlap between anxiety-related brain changes and those seen in neurodegenerative diseases.

But the damage doesn’t stop there. Chronic anxiety can also trigger neuroinflammation, the process by which the brain’s immune system begins attacking its own cells. Neuroinflammation has been implicated in a wide range of neurological diseases—from Parkinson’s to ALS—raising the stakes for early anxiety treatment.

<h2>Can Poor Sleep Be The Silent Aggravator of Neurodegeneration?</h2>

Another hidden piece of the puzzle is sleep. The brain’s self-cleaning system, known as the glymphatic system, becomes active primarily during deep sleep. It flushes out toxic proteins like beta-amyloid, the same proteins that clump together to form plaques in Alzheimer’s patients.

Chronic anxiety often disrupts sleep, reducing both its quality and duration. “When deep sleep is compromised, the brain loses its opportunity to detoxify itself,” says Dr. Rao. “This may allow harmful proteins to build up, accelerating cognitive decline.”

<h2>What Role Genetics Play For Increased Vulnerability?</h2>

While not everyone with anxiety will develop a neurodegenerative disease, some individuals may be more biologically susceptible than others. Genetics appears to play a role—especially in people who have both anxiety-prone temperaments and gene variants that affect stress response and neural resilience.

These individuals may have a double disadvantage, they’re more likely to experience anxiety, and their brains may be less equipped to handle the long-term effects of that stress. Early screening and intervention in such high-risk populations could be crucial in delaying or preventing serious brain-related illnesses.

<h2>Is Anxiety in Older Adults An Overlooked Danger?</h2>

One of the most concerning aspects of this connection is how frequently anxiety is underdiagnosed in older adults. Symptoms like restlessness, irritability or sleep problems are often written off as “normal aging” especially when there’s no obvious cause.

This is a missed opportunity, says Dr. Rao. “Anxiety in the elderly shouldn’t be dismissed—it may be a modifiable risk factor for neurodegeneration. By treating it proactively, we’re not only improving emotional wellbeing but potentially preserving cognitive function.”

<h2>What This Means for People With Anxiety?</h2>

Treating anxiety isn’t just about feeling better in the moment—it could be a long-term investment in your brain health. Cognitive-behavioral therapy (CBT), mindfulness-based stress reduction, physical exercise, and even certain medications can all help manage anxiety. But more importantly, they may help protect the brain from premature decline.

“It’s time we stop thinking of anxiety as just an emotional burden,” Dr. Rao says. “The brain and body are intimately connected. Supporting mental health is supporting brain health—and ultimately, whole-body health.”

As neuroscience continues to evolve, one truth is becoming clear: our emotional health is not separate from our physical wellbeing. Chronic anxiety, if left unchecked, may do more than drain your energy or mood. It may slowly erode the very structure of your brain.

The next time you’re tempted to push anxiety to the side or power through it, remember this—the mind can break the body. But with the right care, attention, and treatment, it can also be the first line of defense in protecting your most vital organ: your brain.

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neuroinflammation anxiety

We often think of anxiety as an emotional or mental struggle- a racing heart before a big meeting, a persistent knot in the stomach, the endless loop of worst-case scenarios playing out in our minds but what if anxiety was doing more than just weighing on your mood? What if, over time, it was actually damaging your brain?Chronic anxiety, if left untreated, doesn't just affect how you feel. Emerging neuroscience suggests it can also cause structural and functional damage to the brain, potentially speeding up the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s.According to Dr. Prajwal Rao, DM Neurology and Head of the Department of Neurology at Dr. D.Y. Patil Medical College, Hospital and Research Center in Pune, “We’re starting to view anxiety not just as a symptom of stress or a psychiatric diagnosis, but as a biological driver that may influence long-term brain health.” That insight is leading researchers and clinicians to reevaluate how they screen, diagnose, and treat anxiety—especially in older adults.This is more than a mental health story. It’s a wake-up call about how your mind and body are more interconnected than we ever realized—and why ignoring chronic anxiety could have irreversible consequences.How Does The Brain React on Chronic Stress?At the core of this mind-body connection lies the body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. This system is built for short-term survival, it floods your body with cortisol to help you react in fight-or-flight situations. But when anxiety is chronic, the HPA axis stays overactivated, keeping cortisol levels high for too long.Dr. Rao explains, “Sustained cortisol exposure has neurotoxic effects. It weakens the hippocampus, the area of the brain responsible for memory and learning. Over time, this can lead to measurable cognitive decline.”This means that someone living with long-term anxiety isn’t just emotionally fatigued—they may also be more vulnerable to diseases involving memory loss, such as Alzheimer’s.Recent imaging studies support what neurologists like Dr. Rao have long suspected. People with generalized anxiety disorder (GAD) frequently show reduced hippocampal volume, a condition also observed in patients with early-stage Alzheimer’s. These findings suggest a troubling overlap between anxiety-related brain changes and those seen in neurodegenerative diseases.But the damage doesn’t stop there. Chronic anxiety can also trigger neuroinflammation, the process by which the brain’s immune system begins attacking its own cells. Neuroinflammation has been implicated in a wide range of neurological diseases—from Parkinson’s to ALS—raising the stakes for early anxiety treatment.Can Poor Sleep Be The Silent Aggravator of Neurodegeneration?Another hidden piece of the puzzle is sleep. The brain’s self-cleaning system, known as the glymphatic system, becomes active primarily during deep sleep. It flushes out toxic proteins like beta-amyloid, the same proteins that clump together to form plaques in Alzheimer’s patients.Chronic anxiety often disrupts sleep, reducing both its quality and duration. “When deep sleep is compromised, the brain loses its opportunity to detoxify itself,” says Dr. Rao. “This may allow harmful proteins to build up, accelerating cognitive decline.”What Role Genetics Play For Increased Vulnerability?While not everyone with anxiety will develop a neurodegenerative disease, some individuals may be more biologically susceptible than others. Genetics appears to play a role—especially in people who have both anxiety-prone temperaments and gene variants that affect stress response and neural resilience.These individuals may have a double disadvantage, they’re more likely to experience anxiety, and their brains may be less equipped to handle the long-term effects of that stress. Early screening and intervention in such high-risk populations could be crucial in delaying or preventing serious brain-related illnesses.Is Anxiety in Older Adults An Overlooked Danger?One of the most concerning aspects of this connection is how frequently anxiety is underdiagnosed in older adults. Symptoms like restlessness, irritability or sleep problems are often written off as “normal aging” especially when there’s no obvious cause.This is a missed opportunity, says Dr. Rao. “Anxiety in the elderly shouldn’t be dismissed—it may be a modifiable risk factor for neurodegeneration. By treating it proactively, we’re not only improving emotional wellbeing but potentially preserving cognitive function.”What This Means for People With Anxiety?Treating anxiety isn’t just about feeling better in the moment—it could be a long-term investment in your brain health. Cognitive-behavioral therapy (CBT), mindfulness-based stress reduction, physical exercise, and even certain medications can all help manage anxiety. But more importantly, they may help protect the brain from premature decline.“It’s time we stop thinking of anxiety as just an emotional burden,” Dr. Rao says. “The brain and body are intimately connected. Supporting mental health is supporting brain health—and ultimately, whole-body health.”As neuroscience continues to evolve, one truth is becoming clear: our emotional health is not separate from our physical wellbeing. Chronic anxiety, if left unchecked, may do more than drain your energy or mood. It may slowly erode the very structure of your brain.The next time you’re tempted to push anxiety to the side or power through it, remember this—the mind can break the body. But with the right care, attention, and treatment, it can also be the first line of defense in protecting your most vital organ: your brain.

world brain day: can your mind break the body? how chronic anxiety might be fueling neurodegeneration

Supriya Ramesh

Is Taking Rest Really That Important for Kids? Experts Explain How Much Sleep Shapes a Child’s Brain

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We often think of <span>sleep</span> as just giving rest to the body and mind, but for children, it is anything but passive. Behind closed eyelids, their brains are buzzing with essential activity like building memories, managing emotions, and growing in every sense of the word. On <span>World Brain Day</span>, we turned to experts to know if sleep is really the ultimate secret sauce for a child’s brain and body development.

<strong>What Happens in a Child’s Brain While They Sleep?</strong>

“Sleep is not merely a time of rest for children,” explains Dr. Puja Kapoor, paediatric neurologist and co-founder of Continua Kids. “It is a critical period during which their brain grows, repairs, and develops.” She says that while it may seem like kids are just recharging, what actually unfolds is a complex neurological process. 

When we sleep, our brain processes and stores everything we have done during the day as <span>memory</span>. "If we do not sleep well, our experiences do not consolidate into memory, and children may experience brain fog, irritability, and reduced learning capacity," she explains. 

According to her, this reformatting helps the brain function better the next day. “Without this rest, children may become anxious, irritable, and less capable of absorbing new information or coping with day-to-day tasks,” she adds.

<strong>Spot the Signs: Is Your Child Getting Enough Sleep?</strong>

Dr. Kapoor lists the <strong>tell-tale signs of <span rel="noindex">sleep deprivation</span></strong>: poor attention, emotional instability, <span>hyperactivity</span>, and trouble understanding or following instructions. And it is not a one-size-fits-all situation. “Newborns require around 16–18 hours of sleep; toddlers between 10–11 hours plus an afternoon nap; and older children around 8–9 hours of uninterrupted sleep,” she advises. For children under five, afternoon naps are essential for <span>brain development</span>.

<strong>Beware the Bright Screens and Late Meals</strong>

Modern habits can sabotage this much-needed rest. “Please end the use of TV or mobile phones at least 2 to 3 hours before bedtime,” warns Dr. Kapoor. “The light emitted from screens inhibits <span>melatonin</span>, the hormone responsible for sleep, from being produced, which disrupts sleep cycles.” She recommends creating a soothing <span>bedtime routine</span> with soft lighting, quiet music, cosy bedding, or even a lukewarm foot bath to help kids transition into sleep mode. And yes, dinner matters too. “Going to bed hungry can further interrupt their sleep,” she says.

<strong>Sleep and Brain Growth: The Pulmonologist’s Perspective</strong>

Echoing these views is Dr. Vikas Mittal, pulmonologist at Wellness Home Clinic and Sleep Centre, Delhi, who adds that the early years are a time of rapid brain development. “During sleep, the brain consolidates memories, processes new information, and strengthens neural connections,” he says. “It also supports <span>emotional regulation</span> and decision-making skills. Growth hormones essential for physical and neurological development are released during this time.”

Dr. Mittal also points to the long-term risks of poor sleep. “Sleep deprivation in children can result in inattention, memory problems, irritability, and hyperactivity symptoms often mistaken for attention-deficit/hyperactivity disorder (ADHD),” he explains. Ongoing lack of sleep could even reshape areas of the brain responsible for emotional control and academic performance.

According to Dr. Mittal, warning signs of sleep deprivation include frequent mood swings, difficulty waking up, daytime sleepiness, or even clumsiness. These could point to not just fatigue but also underlying sleep disorders.

<strong>His solution? </strong>Structure. “Maintain consistent bedtime and wake-up times even on weekends,” he suggests. The sleep environment should be quiet, cool, and dark and definitely screen-free at least an hour before bed. “Encouraging calming activities like reading or listening to soft music can help signal the body that it is time to wind down,” he adds.

<strong>Treat Sleep Like a Daily Vitamin</strong>

Both Dr. Kapoor and Dr. Mittal agree that sleep is not just important; it is foundational. It impacts memory, learning, mood, physical growth, and even how well children adapt to their world.

Parents, take note: sleep is not optional. It is as essential as food, love, and education. By making bedtime a calm, screen-free, consistent routine, you are not just giving your child rest; you are investing in their future.

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screen time

bedtime routine

We often think of sleep as just giving rest to the body and mind, but for children, it is anything but passive. Behind closed eyelids, their brains are buzzing with essential activity like building memories, managing emotions, and growing in every sense of the word. On World Brain Day, we turned to experts to know if sleep is really the ultimate secret sauce for a child’s brain and body development.What Happens in a Child’s Brain While They Sleep?“Sleep is not merely a time of rest for children,” explains Dr. Puja Kapoor, paediatric neurologist and co-founder of Continua Kids. “It is a critical period during which their brain grows, repairs, and develops.” She says that while it may seem like kids are just recharging, what actually unfolds is a complex neurological process. When we sleep, our brain processes and stores everything we have done during the day as memory. "If we do not sleep well, our experiences do not consolidate into memory, and children may experience brain fog, irritability, and reduced learning capacity," she explains. According to her, this reformatting helps the brain function better the next day. “Without this rest, children may become anxious, irritable, and less capable of absorbing new information or coping with day-to-day tasks,” she adds.Spot the Signs: Is Your Child Getting Enough Sleep?Dr. Kapoor lists the tell-tale signs of sleep deprivation: poor attention, emotional instability, hyperactivity, and trouble understanding or following instructions. And it is not a one-size-fits-all situation. “Newborns require around 16–18 hours of sleep; toddlers between 10–11 hours plus an afternoon nap; and older children around 8–9 hours of uninterrupted sleep,” she advises. For children under five, afternoon naps are essential for brain development.Beware the Bright Screens and Late MealsModern habits can sabotage this much-needed rest. “Please end the use of TV or mobile phones at least 2 to 3 hours before bedtime,” warns Dr. Kapoor. “The light emitted from screens inhibits melatonin, the hormone responsible for sleep, from being produced, which disrupts sleep cycles.” She recommends creating a soothing bedtime routine with soft lighting, quiet music, cosy bedding, or even a lukewarm foot bath to help kids transition into sleep mode. And yes, dinner matters too. “Going to bed hungry can further interrupt their sleep,” she says.Sleep and Brain Growth: The Pulmonologist’s PerspectiveEchoing these views is Dr. Vikas Mittal, pulmonologist at Wellness Home Clinic and Sleep Centre, Delhi, who adds that the early years are a time of rapid brain development. “During sleep, the brain consolidates memories, processes new information, and strengthens neural connections,” he says. “It also supports emotional regulation and decision-making skills. Growth hormones essential for physical and neurological development are released during this time.”Dr. Mittal also points to the long-term risks of poor sleep. “Sleep deprivation in children can result in inattention, memory problems, irritability, and hyperactivity symptoms often mistaken for attention-deficit/hyperactivity disorder (ADHD),” he explains. Ongoing lack of sleep could even reshape areas of the brain responsible for emotional control and academic performance.Look Out for Red FlagsAccording to Dr. Mittal, warning signs of sleep deprivation include frequent mood swings, difficulty waking up, daytime sleepiness, or even clumsiness. These could point to not just fatigue but also underlying sleep disorders.His solution? Structure. “Maintain consistent bedtime and wake-up times even on weekends,” he suggests. The sleep environment should be quiet, cool, and dark and definitely screen-free at least an hour before bed. “Encouraging calming activities like reading or listening to soft music can help signal the body that it is time to wind down,” he adds.Treat Sleep Like a Daily VitaminBoth Dr. Kapoor and Dr. Mittal agree that sleep is not just important; it is foundational. It impacts memory, learning, mood, physical growth, and even how well children adapt to their world.Parents, take note: sleep is not optional. It is as essential as food, love, and education. By making bedtime a calm, screen-free, consistent routine, you are not just giving your child rest; you are investing in their future.

is taking rest really that important for kids? experts explain how much sleep shapes a child’s brain

Aarushi Bhadury

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We all enjoy a nice, sweet treat every now and then. However, when we start overindulging in these desserts, that’s when it becomes a problem. It is a fact that sugar plays an important role in our daily intake, along with other whole foods that contain fiber, minerals, antioxidants as well as protein. But a big reason why we must consume it in moderation is because too much sugar can easily mess with your bodily functions. 

A recent study, according to the <span>Endocrine Society</span> news release, suggests that even small increases in <span>blood sugar</span>, levels that aren't high enough to be considered diabetes, could negatively impact a man's ability to father children and his sexual function. The research indicates that even these minor elevations in blood sugar are linked to problems with how sperm move and with getting or maintaining an erection. 

<h2>Blood Sugar's Impact Outweighs Age and Hormones </h2>

Surprisingly, this research found that these subtle changes in a man's blood sugar might affect his fertility and sexual health more significantly than the natural decline in hormone levels that comes with getting older. For a long time, it was thought that age and hormone levels were the main drivers of a man's declining sexual health. However, this study suggests that these changes are more closely related to small increases in blood sugar and other body changes tied to metabolism. 

The good news is that men can take active steps to protect or even improve their reproductive health. Making healthy lifestyle choices and getting appropriate medical care can make a big difference. This means that men have the power to help their bodies stay healthy in ways that support their sexual and reproductive well-being. Simple habits like eating a balanced diet, exercising regularly, and losing any extra weight can help keep <span>blood sugar levels</span> in a healthy range. 

To understand these effects, researchers followed a group of healthy men over several years. The study started in 2014 with 200 men, ranging in age from 18 to 85, and continued to track them until 2020. By the end of the study period, 117 of these men were still participating. During this time, researchers carefully looked at various aspects of the men's health. They examined changes in their sperm quality, hormone levels, ability to have erections, and indicators of their metabolic health. This included checking things like their body fat levels (measured by BMI) and, importantly, their blood sugar levels. 

As the years passed, the men's hormone levels and general sperm characteristics mostly stayed within normal ranges. However, a significant finding emerged: sperm movement and erectile function saw a decline in men whose blood sugar levels went up, even if those levels were still below what's considered the diabetes threshold. This threshold is typically measured by a blood test called hemoglobin A1C, with 6.5% being the point for diabetes. The study also observed that while testosterone levels didn't directly affect a man's ability to get an erection, they did seem to influence his reported sexual desire. 

The researchers are hopeful that the information from this study will be valuable for doctors and their patients. They believe it can help create effective plans for men to maintain their sexual health. This research shows that it's within our control to support men's sexual and reproductive well-being, even as they age. 

It's worth noting that these findings were first shared at a medical conference. Information presented at such meetings is considered early and should be confirmed through publication in a scientific journal after being reviewed by other experts. 

diet & nutrition

endocrine society

blood sugar levels

blood sugar

does sugar impact hormones

Sugar age and hormones

We all enjoy a nice, sweet treat every now and then. However, when we start overindulging in these desserts, that’s when it becomes a problem. It is a fact that sugar plays an important role in our daily intake, along with other whole foods that contain fiber, minerals, antioxidants as well as protein. But a big reason why we must consume it in moderation is because too much sugar can easily mess with your bodily functions. A recent study, according to the Endocrine Society news release, suggests that even small increases in blood sugar, levels that aren't high enough to be considered diabetes, could negatively impact a man's ability to father children and his sexual function. The research indicates that even these minor elevations in blood sugar are linked to problems with how sperm move and with getting or maintaining an erection. Blood Sugar's Impact Outweighs Age and Hormones Surprisingly, this research found that these subtle changes in a man's blood sugar might affect his fertility and sexual health more significantly than the natural decline in hormone levels that comes with getting older. For a long time, it was thought that age and hormone levels were the main drivers of a man's declining sexual health. However, this study suggests that these changes are more closely related to small increases in blood sugar and other body changes tied to metabolism. Lifestyle Choices Can Help The good news is that men can take active steps to protect or even improve their reproductive health. Making healthy lifestyle choices and getting appropriate medical care can make a big difference. This means that men have the power to help their bodies stay healthy in ways that support their sexual and reproductive well-being. Simple habits like eating a balanced diet, exercising regularly, and losing any extra weight can help keep blood sugar levels in a healthy range. To understand these effects, researchers followed a group of healthy men over several years. The study started in 2014 with 200 men, ranging in age from 18 to 85, and continued to track them until 2020. By the end of the study period, 117 of these men were still participating. During this time, researchers carefully looked at various aspects of the men's health. They examined changes in their sperm quality, hormone levels, ability to have erections, and indicators of their metabolic health. This included checking things like their body fat levels (measured by BMI) and, importantly, their blood sugar levels. Key Findings As the years passed, the men's hormone levels and general sperm characteristics mostly stayed within normal ranges. However, a significant finding emerged: sperm movement and erectile function saw a decline in men whose blood sugar levels went up, even if those levels were still below what's considered the diabetes threshold. This threshold is typically measured by a blood test called hemoglobin A1C, with 6.5% being the point for diabetes. The study also observed that while testosterone levels didn't directly affect a man's ability to get an erection, they did seem to influence his reported sexual desire. The researchers are hopeful that the information from this study will be valuable for doctors and their patients. They believe it can help create effective plans for men to maintain their sexual health. This research shows that it's within our control to support men's sexual and reproductive well-being, even as they age. It's worth noting that these findings were first shared at a medical conference. Information presented at such meetings is considered early and should be confirmed through publication in a scientific journal after being reviewed by other experts. 

sugar can have a surprising affect on testosterone levels - does it aid in declining sexual health?

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