As Diwali approaches, the season brings indulgence and togetherness, along with the need to stay mindful about our health during the celebrations. While it is important to enjoy every bit of the festive season, it is also important to remember that we need to take care of our health.In Mitihara, celebrity nutritionist Rujuta Diwekar draws from India’s timeless food wisdom to remind us that eating well is not about deprivation, but about rhythm, eating in tune with the seasons and the body’s natural needs. The audiobook, available on Audible, provides simple and actionable tips to stay healthy during the festive season. From sipping tulsi tea on chilly mornings to enjoying food the way nature intended, Rujuta brings awareness back to our kitchens, ensuring that Diwali is not just about gratification, but also nourishment, balance, and harmony.Here is a five-step guide to get you started: Tulsi tea is a winter remedyRujuta Diwekar explains that tea becomes a favoured pick-me-up during the winter season while simultaneously being an immunity-boosting drink. She shares, “Ginger and tulsi (holy basil) are brewed with the tea, boiled, and reduced before serving. Consumed when one has a cold and cough, this tulsi tea has therapeutic properties. Tulsi, which not only grows wild but is also cultivated, is one of those foods that goes beyond nutrition to encompass deep cultural significance.” She highlighted how the "auspicious" plant is considered a physical manifestation of divinity and that it is highly significant in Indian culture. Fruit is nature’s whole goodnessThe celebrity nutritionist explains that eating fruits whole is recommended over juicing them. Rujuta Diwekar explains in her boo, “When it comes to fruits, eating them whole is always preferable because that is how nature intended them to be consumed. It is wise to limit juice consumption to occasional treats rather than making it a regular part of your diet.” Adding to her tips, Diwekar advised listeners to eat one fruit at a time rather than mixing them in a meal. She says, “If you are eating jamun, just eat jamun rather than mixing it with various other fruits. Fruit chaat (mixed fruit salad) is an occasional treat served at weddings, but should not be considered as a replacement for a regular meal.” She also suggests consuming fruits first thing in the morning, in between meals, or before and after your workout sessions. Calorie myths and modern dietsRujuta Diwekar delves into common misconceptions in the food industry, including claims that people burn fewer calories now than they did before. She says, “There is a common misconception that we are gaining weight simply because we are burning fewer calories than before. However, this view lacks scientific depth. We do not have data on calorie expenditure from 400–500 years ago because measurements were not recorded at that time.” She also notes that calorie expenditure has remained the same for decades. Attesting this, she explains, “That is because a majority of the daily calorie burn comes from basic bodily functions and organ activity, which has not significantly changed.” She also spotlights the reason behind the prevalence of obesity by sharing, “The real issue is not a drop in calorie expenditure, but a shift in dietary patterns. As we increasingly consume processed and packaged foods, which are often low in nutrients relative to their calorie content, we face rising obesity rates.” Eating right through seasonal transitionsChanges in seasons can have adverse effects on people due to fluctuating temperatures. To combat the same, Diwekar recommends, “Therefore, correct meal planning during these transitional periods is crucial to maintain balance and prevent mood swings.” Sharing a feasible diet, Diwekar recommends listeners to always start their days with dry fruits and nuts, paired with a routine breakfast. She adds- “lunch should adapt to the seasons—thepla and bhakri (spiced flatbreads) are favored as winter approaches, while rice-based dishes and refreshing sherbets become more prevalent as summer begins. Dinner routines vary regionally but carry even more weight during the change of season. A hearty dinner will ensure good sleep and digestion, which are often affected during this time.” Eating as nature intendedRujuta Diwekar explains that the true essence of nutrition lies not just in what we eat, but in how and when we eat it. She says, “Simply consuming nutrient-rich foods out of a greed for their benefits, without considering the right combinations, timing, and proportions, can lead to ineffective digestion and excretion, regardless of how nutritious the food is.”
08 October,2025 03:59 PM IST | Mumbai | mid-day online correspondentThe last 10 years have seen a marked rise in incidence of mental health concerns in India such as anxiety disorders, depression, sleep disturbances, and burnout-related complaints. Younger adults, especially students and working professionals are particularly effected. According to WHO estimates, nearly 1 in 5 Indians may experience some form of mental health concern in their lifetime, but actual figures are likely higher due to underreporting and stigma, believes Dr. (Prof.) Kunal Bahrani, who is the clinical director, Neurology, Marengo Asia Hospitals in Faridabad, ahead of World Mental Health Day. Every year, World Mental Health Day 2025 is observed on October 10 to raise awareness about the importance of taking care of one's mental health. Explaining the spike, Dr Bahrani adds, “A decade ago, mental health challenges were predominantly seen in middle-aged adults. Today, the fastest-growing group is young adults between 18–35 years, especially students and working professionals. Prolonged screen exposure, erratic work hours, and the ‘always-on’ culture have led to rising digital fatigue, anxiety, and sleep deprivation. I’m also seeing early signs of stress-induced neurological conditions in this demographic.” He adds, “There has been a 30–40 per cent increase in stress and anxiety-related consultations in the past five years alone. The Covid-19 pandemic acted as a catalyst, bringing pre-existing mental fragilities to the surface. However, what’s equally concerning is the chronicity — many individuals remain in prolonged states of stress without seeking help.” Dr Bahrani further said that brain and mind are deeply interconnected. “Chronic stress and anxiety can alter neurotransmitter balance, like serotonin and dopamine, and even lead to structural changes in particular areas of the brain such as the hippocampus and amygdala. These changes affect memory, mood, and cognitive function. The good news is that with early intervention, therapy, medication, and lifestyle changes, many of these effects are reversible,” he added. According to the health expert, the top triggers in today’s patients for mental health include sleep deprivation, constant connectivity, performance pressure, and digital overload. “Social media comparison, long work hours, and lack of real downtime have created what I call the ‘silent burnout.’ The human brain isn’t wired for round-the-clock stimulation. When rest is chronically sacrificed, emotional resilience weakens,” he said. Dr Bahrani stated that there are several early neurological symptoms that people should not ignore as these may indicate deeper mental health distress. “Persistent headaches, memory lapses, irritability, poor concentration, chronic fatigue, and unexplained body pain are common red flags of mental health problems. Many times, patients first consult neurologists for these symptoms without realizing that they stem from emotional distress. Timely recognition and mental health support can prevent escalation into clinical depression or anxiety disorders,” he added. People can do many things daily to strengthen their brain–mind connection and prevent burnout and mental exhaustion. “Simple daily rituals go a long way. One must ensure 7–8 hours of quality sleep, maintain a balanced diet rich in omega-3 and B vitamins, engage in mindful exercise or meditation, limit screen exposure before bed, and dedicate time for human connection. Periodic “digital detox” weekend is also a powerful tool to preserve mental clarity,” Dr. Kunal Bahrani said. Stigma around mental illness remains one of the biggest barriers in prompt diagnosis and treatment of related neurological issues. Many patients hesitate to discuss anxiety or depression until symptoms become neurological, such as insomnia, panic attacks, or migraines. It is crucial that we normalize mental health conversations, especially in workplaces and schools, and integrate mental well-being into overall health check-ups, he said.
08 October,2025 03:35 PM IST | Mumbai | mid-day online correspondentIn the economy of affection, currency is rarely just the heart. A hefty salary, lavish gifts, and the 'right' social circle often buy a prime spot in the queue for love. These parameters also dictated who would meet whom. Is digital dating making romance more democratic? According to a new survey from QuackQuack, the answer appears to be yes. The app's research, which polled a diverse group of 13,000 Indians between 20 and 35, revealed that the "tap, chat, and match" model is significantly eroding traditional barriers, suggesting romance is becoming less tied to financial standing and more inclusive. Respondents were selected from various educational and professional fields to understand how these differences affect people's dating preferences. QuackQuack's founder and CEO, Ravi Mittal, added, "The most prominent thing that online dating offers to people is the chance to connect beyond their immediate circles. It democratises access, making way for love that cuts across economic, geographical, educational, and even cultural divides." Love beyond a predictable environmentWhile dating in real life, people find love within their known social circle: workplace, college campus, or the same club or restaurant they frequently visit, and it is mostly segregated by class and income. But in online dating, this wall is broken down. Over 37 per cent of daters between 28 and 35 years revealed in the survey that they would've never crossed paths with their matches in their life offline. Among all those who participated in the survey, 19 per cent of the participants disclosed that their perfect match is from a different economic and educational background. They also admitted to initial hesitation in dating someone who doesn't have the exact job or salary they would've preferred in their partner. Still, their instant connection and interaction removed those doubts. Awantika (29) from New Delhi said, "I met Varun online, and he wasn't exactly the CA with a six-figure salary that I was looking for. However, our conversations and mentality were so in sync that losing a perfect match just to meet some set expectations seemed foolish. And I'm also sure I would've never met a high school physics teacher (Varun) in my real life." Personality over wealth mindsetThe survey shows that in digital dating, a higher wit is worth more than a heavier wallet. 26 per cent of women from Tier 1 and 2 cities claimed that the days of judging someone by the brands they wear, the car they drive, or the restaurant they take you to for the first date are coming to an end. In online dating, it's more about the consistent effort and easy-flowing conversation, not the expensive gifts. 3 in 5 daters between 25 and 30 shared that while they believe that clothes and material wealth do help build confidence and initial attraction, in an online setup unsuitable for flaunting financial status, personality and humor shine brighter. Low-cost, high-effort environmentOnline dating doesn't require as much disposable income as dating in real life. Constantly meeting in restaurants, cafes, transport, gifts, has discouraged a lot of people from pursuing a connection, especially when there is a clear economic difference. On the other hand, browsing, matching, and chatting are essentially free or come at a nominal fee, making dating accessible to a wider pool of people. 33 per cent of daters from Tier 2 and 3 cities said that socialising offline isn't always viable; for these participants, dating apps offer a much lower-cost avenue for meaningful connection. Dating apps have also reduced the financial burden of the early stages of dating. The online setup is significantly low-pressure. Over 23 per cent of daters between 20 and 28 years revealed that their first in real life meetup cost something between 500 and 700 rupees because in the online dating world, the simplicity of visiting a basic cafe together or going for a chai date is trending over visiting expensive places. Kaustav (27), from Kolkata, said, "I have noticed that women online always suggest a low-budget date idea when compared to someone I met in real life. I suppose when you meet a lot of different types of people online, you become more considerate and kind."
08 October,2025 02:49 PM IST | Mumbai | mid-day online correspondentA team of Australian researchers has decoded important genetic differences in how females and males experience depression for the first time, an advance that could pave the way for more targeted intervention and treatments. In the study, published in Nature Communications, scientists found that genetic factors contribute more to depression risk in females than in males. The team from QIMR Berghofer Medical Research Institute discovered about twice as many genetic "flags" for depression in the DNA of females as they did in that of males. "We already know that females are twice as likely to suffer from depression in their lifetime than males," said Dr. Brittany Mitchell, Senior Researcher at QIMR Berghofer's Genetic Epidemiology Lab. "And we also know that depression looks very different from one person to another. Until now, there hasn't been much consistent research to explain why depression affects females and males differently, including the possible role of genetics," Mitchell added. The team identified about 7,000 changes in the DNA that could cause depression in both sexes, and about a further 6,000 DNA changes (a total of 13,000) that could cause depression in females only. Researcher Dr. Jodi Thomas said the study also pinpointed how depression could show up differently for females and males. The team found that the genetic factors linked to depression overlap more with those associated with metabolic traits in females. "We found some genetic differences that may help explain why females with depression more often experience metabolic symptoms, such as weight changes or altered energy levels." For the largest global study of its kind, the scientists analysed DNA from hundreds of thousands of people with and without depression, including around 130,000 females and 65,000 males with depression. The changes in DNA that the scientists have identified are genetic differences people are born with, not changes that happen because of life experiences. Traditionally, most drug trials and therapies are tested on males, but Drs Mitchell and Thomas hope their work will also translate to a greater clinical understanding of female depression. "Unpacking the shared and unique genetic factors in males and females gives us a clearer picture of what causes depression -- and opens the door to more personalized treatments," Dr. Thomas said. The findings highlight the importance of considering sex-specific genetic influences in studying depression and other health conditions. This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever.
08 October,2025 02:25 PM IST | New Delhi | IANSWith growing importance on the need to take care of one's health, the World Health Organization (WHO) has issued new guidelines to help pregnant women worldwide. The new rules aim to help prevent, diagnose, and treat postpartum haemorrhage (PPH), which causes excessive bleeding after childbirth, to millions of women across the globe. Women go through a lot during their journey in pregnancy, and with them facing so many different kinds of challenges, the need to help ease their pain is important. These maternal health guidelines, were co-published with the International Federation of Gynecology and Obstetrics (FIGO) and the International Confederation of Midwives, and further highlight the urgent need for earlier detection and faster intervention to prevent death among new mothers. PPH is one of the leading causes of maternal mortality globally, causing nearly 45,000 deaths due to excessive bleeding after childbirth. Even when not fatal, it can lead to lifelong physical and mental health impacts, from major organ damage to hysterectomies, anxiety, and trauma. “Postpartum haemorrhage is the most dangerous childbirth complication since it can escalate with such alarming speed. While it is not always predictable, deaths are preventable with the right care,” said Dr Jeremy Farrar, assistant director-General for Health Promotion and Disease Prevention and Care. “These guidelines are designed to maximise impact where the burden is highest and resources are most limited -- helping ensure more women survive childbirth and can return home safely to their families,” Dr Farrar added. The guidelines that were launched at the 2025 FIGO World Congress in Cape Town in South Africa, also introduced new objective diagnostic criteria for detecting PPH. While PPH has typically been particularly diagnosed as a blood loss of 500 ml or more, the WHO guidelines have advised clinicians to act when the blood loss reaches 300 mL, and in case of any abnormal vital signs. To diagnose PPH early, they further say that doctors and midwives should monitor women closely after birth and use calibrated drapes, which are simple devices that collect and accurately quantify lost blood, so that they can act immediately when criteria are met. The guidelines recommend the immediate deployment of the MOTIVE bundle of actions once PPH has been diagnosed. This includes massage of the uterus; Oxytocic drugs to stimulate contractions; Tranexamic acid (TXA) to reduce bleeding; Intravenous fluids; Vaginal and genital tract examination; and Escalation of care if bleeding persists. In rare cases where bleeding continues, the health guidelines for pregnant women recommend effective interventions such as surgery or blood transfusion to safely stabilise a woman’s condition until further treatment becomes available, the WHO said. The guidelines also emphasise the importance of good antenatal and postnatal care to mitigate critical risk factors such as anaemia, which is highly prevalent in low- and lower-middle-income countries. Anaemia increases the likelihood of PPH and worsens outcomes if it occurs. Recommendations for anaemic mothers include daily oral iron and folate during pregnancy and intravenous iron transfusions when rapid correction is needed, including after PPH, or if oral therapy fails.(With inputs from IANS) This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever.
08 October,2025 12:48 PM IST | New Delhi | mid-day online correspondentPeople with severe obesity are likely to have their lungs age faster, according to an animal study. Researchers from the University of Bonn in Germany investigated how the lungs adapt to nutritional challenges in obesity. The team showed that obesity remodels the extracellular matrix in the lungs -- the protein-based "scaffolding" that gives the lungs their shape and stability. “These changes in lung tissue are similar to those that normally occur with age and suggest that being overweight causes the lungs to ‘age’ prematurely,” they said in the paper published in the journal Cell Reports. The team used state-of-the-art multi-omics approaches to simultaneously examine proteins, fats, and genes for specific questions. They combined this analysis with microscopic image analyses and experiments that show how the lungs actually work. The researchers compared the lungs of obese and lean mice, analysed human connective tissue cells in the lungs, and took a close look at the composition of the lungs -- enabling them to understand both molecular and functional changes. In obesity, lung fibroblasts, that is, connective tissue cells, specifically accumulate fat, become more mobile, and show early signs of premature ageing. At the same time, the matrisome, the "scaffolding" of the lung, changes, and the balance of certain protease inhibitors is disrupted, the researchers said. “These changes make the lungs less elastic, which could explain why obesity is often associated with breathing difficulties,” they noted. Interestingly, these changes are similar to those normally seen in older people -- pointing to obesity as a driver of accelerated lung ageing. One of the biggest challenges was developing methods to analyse the complex connective tissue of the lungs -- the fibroblastic stroma (FSCs) -- which consists of many different cell types. In addition, the extracellular matrix is also difficult to study because many of its proteins are insoluble and have a very complex structure, the team said. “Overall, obesity led to complex alterations in the lung that ultimately affect FSCs and suggest that overnutrition may act as a contributor to premature ageing, thereby compromising lung health,” the researchers said. This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever.
08 October,2025 10:13 AM IST | New Delhi | IANSYounger generations, particularly Generation Z, are turning away from alcohol at unprecedented rates, according to a study on Tuesday. Researchers from Flinders University in Australia noted that Gen Z is driving a cultural shift that could reshape the drinking landscape and deliver major public health gains if the trend continues. The study, published in the journal Addiction, showed that although alcohol abstinence is generally lowest in early adulthood, Gen Z shows a higher likelihood of abstaining compared to previous generations. Not only are they more likely to abstain, but they also consume significantly less alcohol per week than older generations. "Our research shows that over the course of their lives, Gen Z are nearly 20 times more likely to choose not to drink alcohol compared to Baby Boomers, even after adjusting for sociodemographic factors," said lead author Dr. Gianluca Di Censo from Flinders' College of Medicine and Public Health. "This isn't just a phase; it appears to be a sustained change in behaviour that could have long-term public health benefits," Di Censo said. The team analysed over two decades of data from more than 23,000 Australians, finding that abstention from alcohol is on the rise, and weekly alcohol consumption is declining, particularly among younger cohorts. They found that millennials, too, are drinking less than Baby Boomers, suggesting a broader cultural shift away from alcohol. Interestingly, while millennials and GenX reported drinking more per occasion than Baby Boomers, their overall weekly consumption was lower, indicating that binge drinking may still be a concern, but regular heavy drinking is declining. The study also found that the silent generation -- those born before 1946 -- had the highest levels of weekly alcohol consumption, even more than Baby Boomers, suggesting that while younger generations are drinking less, older adults may still be at risk of alcohol-related harm. The researchers said these generational trends could help inform future public health strategies. "If we can understand what's driving this decline in alcohol use among younger people, whether it's economic pressures, social norms, or policy changes, we can use that knowledge to support healthier behaviours across all age groups," Di Censo said. The team suggested that policies such as minimum alcohol pricing, restrictions on advertising, and targeted health campaigns could help reinforce these positive trends. They also emphasised the importance of continuing to focus on high-risk groups, such as adolescents who engage in binge drinking and middle-aged adults who consume large quantities weekly.
08 October,2025 09:56 AM IST | New Delhi | IANSAustralian researchers have found that there is no evidence that calcium monotherapy increases the long-term risk for dementia, particularly in older women. Calcium supplements play critical role in multiple physiological functions, including improving bone health. The study led by a team from Edith Cowan University (ECU), Curtin University and the University of Western Australia dispelled previous concerns about the potential negative effects of calcium supplements on brain health in older women. The team leveraged outcomes from prior research that provided calcium supplements or a placebo to 1,460 older women over a five-year period. The results, published in The Lancet Regional Health-Western Pacific, found that the supplement did not increase the long-term risk of dementia. "Calcium supplements are often recommended to prevent or manage osteoporosis," said Negar Ghasemifard, doctoral student at ECU. "Results from our study provide reassurance to patients and clinicians regarding the safety of calcium supplements in the context of dementia risk for older women," Ghasemifard said. Around 20 per cent of women over the age of 70 are affected by osteoporosis and calcium supplementation is widely recommended as a preventative measure against fracture. While these findings may alleviate concerns regarding calcium supplementation and all-cause dementia risk in older women, particularly after the age of 80 years, further research is still required, the team said. "Whether this extrapolates to other demographics, such as men or even women commencing supplementation earlier in life, remains unknown," said Professor Simon Laws, director of ECU's Center for Precision Health. Laws stressed the need for clinical trials of calcium supplements, with or without vitamin D, to confirm the current findings, particularly regarding brain health, and to address these population gaps. These should include specific and robust assessments of brain health as the primary outcome measure, he said. This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever.
08 October,2025 09:46 AM IST | New Delhi | IANSThe festive season is a time of joy, family, and, for many, delicious food. But amid the celebrations, it's easy to feel overwhelmed by the abundance of sweets and rich dishes, leading to guilt and discomfort. This guide, featuring insights from leading nutrition experts, is designed to help you navigate the holiday season with confidence. You don't have to choose between celebrating and feeling good. Experts outline how to enjoy traditional treats and lavish feasts mindfully, with practical tips on everything from portion control and healthy food swaps to staying hydrated and active. By adopting a few simple strategies, you can indulge in the spirit of the season without compromising your health, ensuring your holidays are truly guilt-free. Navigating festive meals: Mistakes to avoidThe holiday season is a time for celebration, but it often comes with a minefield of overindulgence. Navigating festive meals requires a conscious effort to steer clear of common nutritional mistakes. Dipshi Raj, Clinical Nutritionist, Apollo Sugar Clinic, Jayanagar outlines common choices people make during festive meals that can lead to overindulgence: Overindulging in sugar with the hope of ‘detoxing’ later: Bingeing on sweets thinking a crash diet will undo the damage often backfires. Harsh detoxes stress the body. Instead, savour treats in moderation and pair them with fibre, protein, and fluids to balance blood sugar. Pairing sugary drinks with fried or sweet foods: Colas, mocktails, or sweetened juices add a double sugar-fat load when paired with mithai or fried items, stressing digestion and blood sugar. Swap this with water, buttermilk, or infused water. Relying on one heavy festive meal: Skipping meals to ‘save calories’ often leads to overeating and sluggishness. Eating small, balanced meals throughout the day prevents bingeing and stabilises energy. Believing fruit juices can ‘fix’ indulgence: Even fresh juices are high in sugar and lack fibre. Relying on them post-feast adds calories. Whole fruits are smarter—they provide fibre, satiety, and nutrients without a sugar spike. Underestimating hidden calories: Ghee, sugar syrups, creams, and oils sneak into festive recipes. Being mindful of these hidden calories helps enjoy favourites in sensible portions. Late-night heavy eating: Eating rich food just before bed disrupts digestion and sleep. Finish your main meal 2 to 3 hours before bedtime. Filling up on starters and desserts instead of balanced meals: Starters and sweets seem lighter but are calorie-dense and nutrient-poor. Prioritise a balanced plate with vegetables, lean proteins, and grains before reaching for fried snacks or mithai. The art of mindful eating and portion controlWhen it comes to festive feasts, a key strategy is to practice mindful eating, which involves slowing down and truly enjoying your food. According to Fiona Sampat, clinical dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai, “You should take smaller portions of the indulgent foods whilst savouring each bite. Chewing your food properly also gives your brain time to register fullness, which takes about 20 minutes.” A practical way to manage your intake is to structure your plate. Raj suggests starting with soup or salad before moving on to mains to fill up on fibre and nutrients first. Sampat recommends a ‘balance board’ approach, “Fill half your plate with vegetables or salad (ideally, lightly dressed), one-quarter with protein (like lean meat, paneer, or pulses), and the last quarter with a whole grain like brown rice or millet rotis. This combination of fibre, protein, and complex carbohydrates helps you feel full and prevents you from overeating sweets and fried foods,” she suggests. Strategic food and drink pairings for better digestionWhat you pair your food with is just as important as how much you eat. To aid digestion and prevent blood sugar spikes, Sampat advises pairing fibre and protein-rich foods with a moderate amount of carbohydrates. She suggests, “Eat roasted vegetables with lean meats or paneer. You can also include fermented foods like yogurt or buttermilk to assist with digestion and gut health.” When it comes to drinks, both experts agree that it's crucial to swap sugary beverages for healthier options. Raj points out, “Soft drinks and sweetened juices add a double sugar-fat load when paired with fried foods.” Instead, she recommends choosing water, buttermilk, or infused water. Sampat adds, “Warm water or herbal teas like ginger or peppermint are more digestible than aerated drinks.” Healthy swaps without sacrificing flavourYou don't have to sacrifice flavour to eat healthy during the holidays. By making some simple ingredient swaps, you can enjoy traditional dishes with a healthier twist. Sampat suggests these swaps: 1. Swap refined flour with whole wheat or millet flour: Use these for rotis, puris, or baking to increase fibre and lower the glycemic load. 2. Swap sugar syrup with jaggery, dates, or figs: These natural sweeteners can be used in sweets like laddoos or barfis for a more nutrient-dense option. 3. Swap full-fat cream Greek yogurt or hung curd: This is a great swap for dips and gravies to boost protein and reduce saturated fat. 4. Swap fried snacks with air-fried or oven-roasted versions: Dishes like chakli or samosas can be made in an air fryer to get a similar crispy texture with significantly less oil. 5. Swap heavy gravies with cream with tomato, onion, or cashew-based gravies: These bases provide richness without being too heavy. 6. Swap excess butter/ghee with cold-pressed oils in moderation: Swapping to oils like mustard or coconut in moderation offers a better fatty acid profile. 7. Swap sugary beverages with infused water, coconut water, or spiced buttermilk: These provide hydration and electrolytes without the added sugar. Sustaining energy all day during celebrationsSustaining your energy through a day of festive celebrations is all about making mindful choices. From morning cooking to late-night gatherings, festivals demand stamina. If you find yourself exhausted with low energy levels, it might be due to lack of proper nourishment. To avoid crashes, Raj offers these tips:1. Don’t rely on sugary drinks: Colas and juices give highs but cause crashes. Whole fruits or infused water are better.2. Prioritise protein: Paneer, pulses, yogurt, or lean meat at every meal stabilizes blood sugar.3. Snack smart: Pick nuts, fruit, yogurt, or salads instead of fried foods.4. Keep moving: Short walks between chatting or serving food aid circulation.5. Eat in planned portions: Space meals rather than having one heavy plate.6. Keep fluids flowing: Dehydration causes fatigue. Sip water, buttermilk, or infused water regularly. Binge drinking versus moderate drinkingBinge drinking involves consuming a large amount of alcohol in a short period, which overwhelms the body and leads to negative health consequences. In contrast, moderate drinking focuses on slow sips and spacing out drinks, allowing the body to process alcohol safely and reducing adverse effects. Alcohol often accompanies celebrations, but how you drink matters. Raj outlines the difference between binge and moderate drinking to help you make informed decisions this festive season. Binge drinkingSeveral drinks in a short span overwhelm the liver, which processes only one standard drink per hour. It causes dehydration, bloating, and disturbed sleep. Adds "empty calories," especially from beer and cocktails. It also causes blood sugar spikes and crashes, leaving you drained the next day. Moderate drinking1. Involves sipping slowly, spacing drinks 30 to 60 minutes apart.2. Choose spirits like whiskey, vodka, or gin with water/soda instead of sugary cocktails.3. Paired with food, especially proteins, to slow absorption.4. Hydrate between drinks to support the liver and reduce hangovers. Smart festive drinking tips1. Sip slowly and avoid mixing alcohol types.2. Dilute with water or soda, not soft drinks, juices, or sweetened beverages.3. Never drink on an empty stomach.4. Flavour drinks naturally with lime, herbs, or fruit slices.5. Alternate each drink with a glass of water.6. Never drink in the morning to break a hangover. Navigating holiday partiesGoing to a party where you aren't in control of the menu can be a challenge, but with a little planning, you can make smart choices. Sampat suggests, “Having a light, protein-packed snack like a handful of nuts or fruit with yogurt before you leave to prevent arriving ravenous. Once there, scope out the available food and choose dishes that are grilled, roasted, or steamed over deep-fried options. You could also bring a nutrient-dense food contribution of your own to ensure at least one healthy option is available.” Rest and recoveryDuring and after the festive season, it's important to make sure your body gets time to rest and recover. Getting adequate sleep and managing stress are key to maintaining your health goals and preventing overindulgence. As Sampat notes, “This pre-planning ensures you are mentally prepared to make healthier choices.” Recovering from overindulgence the right wayAfter a rich day, avoid punishing your body with crash diets. As Raj advises, a harsh detox stresses the body. Instead, focus on a gentle recovery: 1. Hydration first: With water, herbal teas, or buttermilk to flush out excess salt and sugar.2. Include probiotics: Like curd to restore gut balance and reduce bloating.3. Limit caffeine: Excess tea or coffee worsens dehydration; herbal teas are better.4. Stay active: With light activities like a brisk walk to boost circulation and metabolism.5. Eat lighter in the evening: As metabolism slows at night, keep dinner light and portion controlled.6. Opt for a gentle detox: For 2 to 3 days, include fruits, vegetables, and light proteins like paneer or legumes under supervision. Pair with hydration and micronutrients to reset digestion.
07 October,2025 04:22 PM IST | Mumbai | Maitrai AgarwalStrengthening the Pre-Conception and Pre-Natal Diagnostic Techniques (Prohibition of Sex Selection) Act has led to an improvement in the Sex Ratio at Birth (SRB), with 917 females per 1,000 males recorded in 2021-23, said Aradhana Patnaik, Additional Secretary & Mission Director (NHM), Ministry of Health and Family Welfare, on Monday, October 6. Speaking at a National Sensitisation Meeting on Strengthening the Pre-Conception and Pre-Natal Diagnostic Techniques (Prohibition of Sex Selection) Act, 1994, she highlighted the progress made in the SRB over the last decade. “The country has recorded a positive improvement in the Sex Ratio at Birth (SRB). As per the Sample Registration System (SRS) Report 2023, the SRB has increased by 18 points -- from 819 females per 1,000 males during 2016-18 to 917 females per 1,000 males in 2021-23. The National Sex Ratio at Birth for the period 2021-23 thus stands at 917 females per 1,000 males, reflecting the progress made through strengthened implementation of the PC&PNDT Act and related interventions,” Patnaik said. Patnaik emphasised that the PC&PNDT Act is not just a legal instrument but a moral and social safeguard against gender-biased sex selection. “Women by birth are more resilient and have a stronger immune system, hence the survival of a female child is more possible naturally than a male child.” “Instead of taking action against gender-biased sex selection, we should focus on the prevention part of the PC&PNDT Act. The focus of the society or an Individual should be on having a healthy child rather than the gender of the child,” she added. The meeting focused on reinforcing the effective implementation of the PC&PNDT Act in view of emerging challenges, with an emphasis on coordinated efforts to address gaps, ensure compliance, and uphold the objectives of the legislation. It also highlighted the pressing issue of online violations and misuse of new technologies, reinforcing the urgent need for proactive engagement with digital intermediaries and stronger compliance mechanisms to uphold the spirit of the Act. This story has been sourced from a third party syndicated feed, agencies. Mid-day accepts no responsibility or liability for its dependability, trustworthiness, reliability and data of the text. Mid-day management/mid-day.com reserves the sole right to alter, delete or remove (without notice) the content in its absolute discretion for any reason whatsoever.
07 October,2025 03:00 PM IST | New DelhiMumbai doctors are concerned due to the alarming rise in spine health issues among women after pregnancy and even adults. Once considered a problem of older age, early-onset back pain is giving a tough time to everyone. Sedentary lifestyles, long hours of screen use, and poor posture habits are putting the spine under constant strain, leading to both short-term discomfort and long-term complications if left untreated. Timely management of spine problems will help everyone to remain pain-free and resume the daily routine with ease. Motherhood brings immense joy, but it also brings physical challenges that are often overlooked. Dr Vishwanathan Iyer, neurosurgeon, Zynova Shalby Hospital Mumbai explains, "Many new mothers experience back pain, posture issues, and spinal discomfort due to the changes their bodies undergo during and after pregnancy. During pregnancy, weight gain, hormonal shifts, and an altered posture put extra stress on the spine. After delivery, daily responsibilities such as lifting the baby, prolonged breastfeeding, and lack of adequate rest can worsen this discomfort and sometimes lead to conditions like lumbar strain, disc problems, or chronic lower back pain. Shockingly, there is a 60 per cent spike in spine problems when it comes to new mothers. Monthly, 6 out of 10 pregnant women after pregnancy aged 25-35 have back pain, which interferes with their daily routine." Dr Iyer adds, "Posture correction, strengthening exercises, and physiotherapy play a vital role in dealing with spine problems. Mothers should avoid bending forward repeatedly, use supportive chairs for feeding, and practice gentle stretches. Preventive measures such as maintaining a healthy weight, taking short breaks during childcare tasks, and ensuring adequate rest can protect the spine. Timely consultation with a doctor is key because back pain should never be dismissed as ‘normal after pregnancy. Addressing it early helps mothers regain mobility, confidence, and a pain-free quality of life." Dr Siddharth Katkade, spine surgeon, Apollo Spectra Hospital Mumbai further says, "Spine problems are not limited to older people anymore. There is a spike in cases of postural deformities, and early-onset back pain among adults aged 25-45. Factors such as sitting for long hours, poor ergonomics, and lack of regular physical activity weaken the core and back muscles. Prolonged use of mobile phones, laptops, and tablets leads to “tech neck,” and slouched posture can cause spine problems. Low intake of calcium and vitamin D weakens bones and increases the risk of deformities. There is a 60 per cent rise in spine issues among adults. Among the 10 adults aged under 45 I see a month, 6 are having stiffness and reduced flexibility in the neck due to constant use of mobile phones, laptops, persistent back or neck pain, tingling, numbness, or weakness in the limbs due to sedentary lifestyles, obesity.” Dr Katkade concludes, “If ignored, spinal problems can lead to chronic pain and reduced spinal mobility, abnormal postures (neck hump, hunchback) slipped disc, nerve compression, and even long-term disability affecting daily activities and quality of life. Adults should maintain an active lifestyle with daily exercise and stretching. Follow correct sitting and standing posture while working, limit continuous screen time, and take short breaks every 30–40 minutes. Ensure adequate nutrition, including calcium and vitamin D, for strong bones. Regular spine checks are necessary to detect early postural changes.”
07 October,2025 02:52 PM IST | Mumbai | mid-day online correspondentADVERTISEMENT