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Government Guidelines Medical Updates Medicine & Health

​Side effects of taking too many paracetamol​

​Do you self–prescribe paracetamol?​

Taking too many paracetamol can have serious health consequences as it is available over the counter even without prescriptions. Although it is a widely used pain reliever and fever reducer, exceeding the recommended dosage can lead to several harmful side effects.

​Overdose of paracetamol can affect liver function​

First and important, an overdose of paracetamol can overwhelm the liver’s ability to process the drug, leading to potential liver damage. This is because paracetamol is primarily metabolized in the liver, and excessive consumption can cause a build-up of toxic by-products that damage liver cells. Symptoms of liver damage may not appear immediately, which can make early detection challenging.

​Side effects of taking too many paracetamol​

​Paracetamol poisoning​

Additionally, an overdose of paracetamol can lead to ‘Paracetamol Poisoning’ with symptoms like nausea, vomiting, abdominal pain, and loss of appetite. These symptoms can be mistaken for other illnesses, delaying the recognition of the overdose.

Paracetamol overdose can cause acute liver failure, and very long use may lead to even irreversible liver injury requiring liver transplantation. which is a life-threatening condition. It can result in jaundice, confusion, and even coma. If left untreated, it can be fatal. Sometimes it may lead to kidney injury also.

To prevent these harmful effects, it’s crucial to follow the recommended dosage instructions on the medication’s label and seek medical attention immediately if an overdose is suspected. Prompt treatment can help mitigate the damage and improve the chances of a full recovery.

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Government Guidelines Medical Updates Medicine & Health

Heart damage: Another reason to cut down on children’s screen time

Evidence indicates that excessive screen time is harmful both to neurological development and socialisation.

The effects of prolonged screen use during childhood have been extensively studied in recent years. Evidence indicates that excessive screen time is harmful both to neurological development and socialisation. This is because, among other things, they cause us to disconnect from our surroundings, leading to very real addictions that often require intervention from a mental health professional.

Additionally, screen use can cause neurocognitive learning disorders at the early stages of personality formation in childhood.

But above all, excessive time spent in front of televisions, video games, mobile phones and tablets during childhood and adolescence leads to a sedentary lifestyle.

In fact, there is already a proven link between overuse of screens and the increase in sedentary lifestyles among children.

Now, a new dimension can be added to all these reasons for limiting the time children spend in front of televisions, video games and mobile phones.

According to a new study, led by Andrew Agbaje at the University of Eastern Finland in Kuopio and presented at the European Society of Cardiology Congress 2023, sedentary children are at increased risk of heart damage in early adulthood.

Heart damage: Another reason to cut down on children’s screen time

In other words, inactivity during infancy may well set the stage for heart attacks and strokes later in life, even if weight and blood pressure are within the normal ranges.

Excessive screen time increases heart weight

The research analysed the cumulative effects of sedentary time on the heart, drawing data from Children of the 90s, a landmark multigenerational study that is unique in its breadth and depth of scope.

It tracked the health and lifestyles of 14,500 babies born in 1990 and 1991 into their adult lives.

Of the children included in the study, 766 –55 per cent of them girls and 45 per cent boys– were asked at age 11 to wear a smart watch that monitored their activity for seven days.

At age 15 they were asked to repeat this, and then again at 24. In parallel, an echocardiographical analysis was taken of each subject’s left ventricle at ages 17 and 24, which was then adjusted for height, sex, blood pressure, body fat, tobacco use, physical activity and socioeconomic status.

The results indicated that at age 11 the subjects were sedentary for an average of 362 minutes per day.

In adolescence (age 15) this increased to 474 minutes per day, and then went up to 531 minutes per day in adulthood (age 24).

Sedentary time increased by an average of 2.8 hours per day over the 13 years of the study.

A large amount of this sedentary time was spent in front of screens. `Most seriously, the echocardiography registered an increase in heart weight among young people that correlated directly to time spent being sedentary.

Once they entered adulthood, this increased the likelihood of heart attacks and strokes.

This direct relation between accumulated inactive time and heart damage was independent of body weight and blood pressure.

Tell me how much you moved as a child…

By now it is common knowledge that sedentary lifestyles increase the risk of metabolic conditions (such as obesity and type 2 diabetes), neurodegenerative disease and cardiovascular disease in adults.

The new study shows that sedentary behaviour at a very early age –especially unrestricted screen time– may lead to an earlier onset of cardiovascular disease in adulthood.

For this reason, it is of the utmost importance that parents encourage children and adolescents to move around more, and limit the time they spend watching television, or using social media and videogames.

As we have already suggested with regard to premature birth, the list of known, conventional cardiovascular risk factors (smoking, diabetes, hypertension, etc.) should be revised and updated as a result of the study to include the cumulative time spent engaging in sedentary behaviour in childhood.

We should all, from an early age, heed the words of Martin Luther King when he said “If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl, but whatever you do, you have to keep moving.”

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COVID-19 Medical Equipments Medical Updates

Covid-19 antibodies making dengue more severe, says study; what experts say

As per a new study, Covid-19 antibodies can cross-react with DENV-2 and can worsen dengue infection. Here’re possible reasons why this may be happening.

While the rise in number of dengue cases in India is being attributed to heavy rains and waterlogging in many areas, Covid-19 antibodies may have been adding to the vector-borne disease’s severity, according to a new study. The analysis titled ‘SARS-CoV-2 antibodies cross-react and enhance dengue infection’ has been done at the Translational Health Science and Technology Institute (THSTI) under the central government’s department of biotechnology; the yet-to-be peer-reviewed study has been published in bioRxiv, the preprint server for medical sciences.

“This study is the first to demonstrate that anti-SARS-CoV-2 antibodies can cross-react with DENV-2 (dengue virus 2) and can enhance its infection through antibody- dependent enhancement (the ability of antibodies from a previous infection to help a virus infect greater numbers of cells than it would have on its own),” it said.

Dr Harish Chafle, Extensive experience in Pulmonology and Critical Care, Global Hospitals Parel Mumbai offers insights into the potential link between Covid-19 antibodies and worsening dengue cases.

Covid-19 antibodies making dengue more severe, says study; what experts say

“As we delve into the complex interactions of viral infections, we must consider the possibility of cross-reactivity between Covid-19 antibodies and dengue. The human immune system is a highly intricate network, and sometimes, antibodies produced in response to one virus can influence the body’s response to another. In the case of Covid-19 antibodies and dengue, it’s crucial to investigate if the presence of Covid-19 antibodies may inadvertently enhance the severity of dengue infection. This phenomenon is not entirely unexpected, as such interactions have been observed in other viral co-infections. The key lies in understanding the specific mechanisms at play, and whether these interactions can be harnessed for therapeutic strategies or if precautions should be taken for individuals at risk for both infections. More research is needed to shed light on this intricate relationship and its implications for public health,” says Dr Chafle.

Dr. Aditya S Chowti, Senior consultant, Internal Medicine, Fortis Cunningham, Bengaluru says there are several plausible explanations for how Covid-19 antibodies might exacerbate dengue infection:

1. Antibody-dependent enhancement (ADE) is a possibility where Covid-19 antibodies attach to dengue viruses without neutralizing them, potentially aiding the viruses in entering cells more effectively.

2. Another scenario involves Covid-19 antibodies triggering an exaggerated immune response, causing inflammation and tissue damage, which can intensify dengue symptoms.

3. Covid-19 infection might weaken the immune system, rendering individuals more susceptible to dengue and increasing the likelihood of severe disease.

“Further research is essential to comprehensively comprehend these mechanisms. It is crucial to acknowledge this potential risk, particularly for those who have had Covid-19 in dengue-endemic regions. In the interim, individuals should take steps to safeguard themselves against both Covid-19 and dengue, such as receiving the Covid-19 vaccine and practicing mosquito bite prevention, like using insect repellent and wearing protective clothing when outdoors,” adds Dr Chowti.

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Medical Equipments Medical Updates Medicine & Health

5 nutrients that can help reduce anxiety

  • A good mental health not just requires rest, rejuvenation and de-stressing, but also nutrition. If you are suffering from anxiety, here are nutrients to add.

Your diet can be a secret weapon for mental well-being. Nutrients play a pivotal role in promoting good mental health and reducing anxiety,” says Nutritionist Lovneet Batra in her recent Instagram post.

Vitamin D: Vitamin D has immunomodulatory, neuroprotective, and neurotrophic properties and may affect the brain tissues involved in the pathophysiology of anxiety.

NAC: The anti-inflammatory activity of NAC is protective against chronic inflammation, which is implicated in the pathogenesis of many psychiatric disorders. NAC can influence the balance of a neurotransmitter called glutamate in the brain. Imbalances in glutamate are associated with anxiety disorders, and NAC may help restore this balance.

5 nutrients that can help reduce anxiety

Magnesium: Magnesium is involved in regulating neurotransmitters and the function of the central nervous system. It helps balance the excitatory and inhibitory signals in the brain, potentially reducing anxiety symptoms. Magnesium may stimulate the production of gamma-aminobutyric acid (GABA), a neurotransmitter that has a calming effect on the brain.

Probiotics: Probiotics have the ability to restore normal microbial balance, and therefore have a potential role in the treatment and prevention of anxiety. They can play a key role in mood regulation by helping to reduce inflammation in your body, produce feel-good neurotransmitters, and affect your stress response.

Probiotics: Probiotics have the ability to restore normal microbial balance, and therefore have a potential role in the treatment and prevention of anxiety. They can play a key role in mood regulation by helping to reduce inflammation in your body, produce feel-good neurotransmitters, and affect your stress response.

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COVID-19 Government Guidelines Medical Updates Medicine & Health

Long Covid study links lingering virus with bowel-to-brain havoc

The findings of the study provides an explanation for poor concentration, memory problems and other neurocognitive symptoms in long Covid.

Covid may trigger complex biological reactions from the bowel to the brain, leading to persistent neurological symptoms in some people, according to a study that points the way toward a treatment.

Viral vestiges in the gastrointestinal tracts of a subset of long-Covid patients may drive chronic inflammation that interferes with a key chemical messenger involved in nerve activity, brain function and memory, researchers at the University of Pennsylvania reported Monday in the journal Cell.

The findings provide an explanation for poor concentration, memory problems and other neurocognitive symptoms in long Covid, they said. Importantly, their experiments identified Prozac and other drugs that boost levels of the chemical messenger — serotonin — as promising targets for future study.

More than 200 symptoms have been associated with long Covid, an umbrella term applied to the often debilitating health problems estimated to afflict 10% or more of people who have had Covid-19. The new research suggests some hallmark symptoms “may converge on common pathways,” said co-author Christoph Thaiss, an assistant professor of microbiology at the Penn Institute for Immunology in Philadelphia.

Long Covid study links lingering virus with bowel-to-brain havoc

Further research may determine how many long Covid sufferers are affected by this cascade of reactions and uncover additional potential therapies, he said. The implications of the study may also extend to other post-viral syndromes.

While serotonin is most widely associated with mood and mental health, the researchers had a different focus as they sought to unravel drivers of long Covid. Thaiss and colleagues found that ongoing inflammation in the gut, which they link to a persistent reservoir of the virus, sabotages circulating levels of the neurotransmitter in multiple ways, including through blood clotting abnormalities.

‘Unifying Framework’

“This is as close as I have seen to a unifying framework for long Covid,” said Ziyad Al-Aly, director of the clinical epidemiology center at the Veterans Affairs St. Louis Health Care System in Missouri, whose research has led to important long Covid findings. “This is a very important advance in the field.”

Cohort studies and lab experiments were used to interpret the cause of serotonin depletion and its downstream effects. The researchers focused on the molecule’s activity on the vagus nerve, which innervates internal organs and is thought to stimulate neurons in the hippocampus, a brain region involved in learning, memory and cognition.

“The fact that we see serotonin being dysregulated in some individuals with long Covid can potentially explain why there’s such a broad spectrum of symptoms,” spanning brain fog and mood to problems sleeping and gastric upset, Thaiss said.

Low serotonin has been observed across several long-Covid studies, including patients with different but over-lapping symptoms, he said.

“The sicker the person is in terms of the number of symptoms they present with, the lower their serotonin,” Thaiss said.

No Silver Bullet

A single biological pathway isn’t likely to explain all long Covid cases, said Akiko Iwasaki, a professor of immunobiology at the Yale School of Medicine in New Haven, who also studies the condition. Other proposed drivers of neurologic symptoms include persistent neuroinflammation, possibly from a deficient immune response that allows the virus to linger in the brain.

“But still, it’s a very important mechanism that deserves a lot of attention,” Iwasaki said in an interview. Serotonin might help gauge the effects of treatments in studies, including a trial of Pfizer Inc.’s antiviral Paxlovid that she is working on.

“If serotonin is really the key marker, we definitely should be including that,” Iwasaki said.

Not all scientists are convinced that low serotonin is playing a key role or acting in isolation in long Covid. Also many sufferers have taken the medicines without benefit.

Avindra Nath, clinical director of the National Institute of Neurological Disorders and Stroke in Bethesda, Maryland, praised the study for its extensive body of research, but said that except in some rare disorders or micronutrient and vitamin deficiencies, it’s unlikely alterations in levels of a single molecule can be blamed for starting a disease process, especially one triggered by an infection.

Targeted Studies

Strategies aimed at increasing serotonin levels or targeting its signaling should be examined in randomized, controlled trials of patients most likely to benefit from the approach, said Liam O’Mahony, a professor of immunology at University College Cork, whose own research found serotonin depletion in long Covid patients.

Prozac, Luvox and other antidepressants that work by increasing serotonin in the brain have been studied during the pandemic to both prevent and treat Covid due to their potential to disrupt the biological processes of infection, but results have been mixed. People taking them when they caught Covid had about a 25% lower risk of developing long Covid, scientists at the National Institutes of Health found in a retrospective study released in November before peer-review and publication.

“It may be a combination of therapies that ends up being the most effective for patients and not one drug in isolation,” said study co-author Benjamin Abramoff, director of Penn Medicine’s Post-Covid Assessment and Recovery Clinic.

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Medical Equipments Medical Updates Medicine & Health

Things that you need to let go for your personal growth

From letting people’s opinion affect us to being afraid of change, here are a few things that we should let go for our personal growth.

As we grow up, we need to learn a lot of things that are good and healthy for our mental health. Besides learning, unlearning certain things is also important. Knowing what to hold on to and what to let go helps in determining the curve of personal growth that we are working on. When we start to identify things that are holding us back from developing ourselves and becoming a better version, we should learn to let them go slowly but steadily. Sometimes, we hold onto certain teachings, habits and patterns since childhood because of the orientation we received in the family and from past experiences. Personal growth involves understanding what is unhealthy for us and what no longer serves us and letting those things go.

Therapist Israa Nasir addressed this and shared a few things that we need to let go for our personal growth:

Things that you need to let go for your personal growth

Thinking that sacrifice and love are the same: We often mistake sacrifice with love. This happens because of how we have seen the older generation glorify sacrifices. However, these two are extremely different things, and love does not need to be conditional. We should set clear boundaries in love and understand that sacrifice is not always driven by love – it also often leads to resentment.

Letting other people’s opinions guide you: While we all need a little bit of guidance in life, we should know that the perspectives of others have nothing to do with us. How they perceive us is based on their orientation – we should learn to have our own perspectives of ourselves and love ourselves no matter what.

Feeling responsible for other people’s emotions: We always should take ownership of our own mistakes, but we should also identify things that we have no control over and learn to move on from them.

Comparing ourselves to others: Each person has their own set of strengths, weaknesses, boundaries and skills. When we start to compare our progress with that of others, we start to disrespect ourselves more. Instead, we should love and embrace ourselves.

Being afraid of change: Life demands changes with time. We should be able to make changes and adapt to the changing environments with time. That is the only way to move forward.

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Medical Updates Medicine & Health

Navratri 2023: How dandiya raas can help in weight loss, improve heart health. Know all benefits

Navratri is the festival of fasting and feasting. It is also the time to rejoice and have social gatherings. The nine-day festival is celebrated with diverse traditions across the country and notable one among them is Gujarat’s folk dance Dandiya Raas. Devotees in Gujarat and even other parts of the country participate in this highly energetic dance form, wearing beautiful and colourful traditional outfits. Dandiya Raas is performed used wooden sticks known as dandiyas. It is performed in large groups where men and women dance using these sticks for various dance moves. Playing Dandiya Raas is an exhilarating experience and not just brings benefits for physical but also mental health. It is quite a fun way to burn calories, release stress, and doing arm workout. The dance form is also a good cardiovascular workout and improves the heart rate.

Shardiya Navratri brings with it the opportunity to engage in the traditional dance form of Dandiya, and it is worth noting the numerous health benefits associated with this activity,” says Chitharesh Natesan, professional bodybuilder and gym trainer in an interview with HT Digital.

Chitharesh Natesan opens up on the range of health benefits playing dandiya can bring for your health this Navratri.

Navratri 2023: How dandiya raas can help in weight loss, improve heart health. Know all benefits

1. Heart health

Dancing to the lively beats of Dandiya serves as an effective cardiovascular exercise, promoting better blood circulation and oxygenation of cells due to the continuous and rhythmic movements involved. This can contribute to improved heart health.

2. Better coordination and balance

Dandiya can enhance coordination and balance, providing physical benefits by strengthening both body and mind.

3. Weight loss

Participating in Dandiya Raas is also an engaging way to burn calories, helping you maintain a healthy weight amidst the festive season. Indulging in some delicious festive food after a dandiya session can multiply the joy of the festival.

4. Flexibility

Dandiya is a fantastic way to stretch and flex all your body muscles, improving flexibility over time. The repetitive and energetic nature of the dance also aids in increasing stamina, making it an effective fitness routine.

5. Mental health

Beyond the physical advantages, Dandiya fosters social connections and a sense of community, promoting mental and emotional well-being. It allows individuals to come together and celebrate their cultural heritage, contributing to a sense of unity and joy.

Shardiya Navratri this year is set to begin October 15 and conclude on October 24 with Dussehra. The festival is dedicated to Maa Durga and her many avatars.

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Medical Updates Medicine & Health

World Sight Day: Screen time and meals for kids, tips to make mealtime relaxing and enjoyable

Poor psycho-social skills, lower cognitive development are seen in kids with increased screen time. On World Sight Day, here are tips on screen time and meals.

As kids grow up, it is difficult to feed them due to their altered food habits and it is a common sight at home to find kids eating meals with TV/tablet/mobile phones. As it takes time to feed kids, it becomes easy for parents to feed them with cartoons playing on the screen but various studies and research show that there are down-side to this habit.

In an interview with HT Lifestyle on World Sight Day, Susmita N, Clinical Nutritionist at Cloudnine Group of Hospitals in Bangalore, Bellandur and Jayanagar, recommended, “As kids grow, we should let them serve and feed themselves. This helps to know the body cues. Watching screen while eating keeps them distracted and they will not pay attention to what food is in the plate, food texture and quantity of food been consumed. It is also observed that there is an increased consumption of unhealthy junk food between meals as they are not able to remember the quantity of foods eaten for meal. Poor intake of vegetables and fruits are also seen in these children.”

Revealing that children who have an increased screen time have more exposure to junk food due to the advertisements that targets the young population, the nutrition expert said, “Kids get attracted to these junk food commercials and crave to eat them leading to alternation of their food habits. Making the children play outside builds up their appetite and they tend to what food is served. This can be taken as an advantage by parents by serving them healthy food options. Avoid junk food as snacks and serve fruits, milkshakes/smoothies, roasted nuts mix, makhana etc that have nutritional value. Keep healthy snacks options ready at home.”

She added, “Family plays an important role during meal time. Parents have to be a role models to children. Having a family meal time away from all distractions help in better eating habits, improve communication skills and help in better bonding. Studies have shown that children who eat together with family have better intake of vegetables, fruits and end up having healthy eating pattern. There is a positive correlation between eating together as a family and better cognitive skills in children leading to improved academic performances.”

World Sight Day: Screen time and meals for kids, tips to make mealtime relaxing and enjoyable

Susmita N suggested the following tips to make mealtime relaxing and enjoyable as possible –

  • Provide wholesome, acceptable foods.
  • Respect the child’s capability. If the child says he/she is full do not force them to empty the food in plate.
  • Allow them to choose from 2 or more healthy foods. Give them healthy options.
  • Don’t nag, bribe or force a child to eat. Always remember that children learn to hate the foods they are forced to eat.
  • Remove any kind of screened electronic devices from dining area.
  • Have age appropriate conversation with your kids. Ask them about how was their day, about their friends and discuss about topics of interest.
  • Plan for tomorrow’s meal keeping the child’s food interest in mind.
  • Be a role model and follow what you preach. Parents should not be distracted while feeding the kids.
  • Preplan the food a day prior. 3major meals and 2 snacks filled with nutrition. Keeping in mind to include grains, colorful vegetables, seasonal fruits and protein sources.
  • Have limited amount of screen time post meal.

She concluded, “Poor psycho-social skills, lower cognitive development are also observed in kids with increased screen time. Reduced physical activity leads to poor metabolism and causes obesity in children. Over a period of time these children grow up to become adults with eating disorders and are relatively obese.”

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Medical Updates Medicine & Health

7 signs of poor mental health you shouldn’t ignore

Poor mental health can take a heavy toll on physical health and may even lead to serious ailments and chronic health issues.

Poor mental health can directly affect your productivity, moods and relationships. If not addressed, it can put one at risk of mental health disorders. Unlike other illnesses, signs of mental health issues are not clear but some of the early signs of poor mental health are disrupted sleep, sullen mood and irritable behavior. Poor mental health can take a heavy toll on physical health and may even lead to serious ailments and chronic health issues. Like other aspects of health, our mental health also requires attention. If you are finding it difficult to focus, facing sleep issues, suffering from aches and pains or isolating yourself, you must consult a mental health expert to get into the root of your problems.

“Mental health encompasses an individual’s emotional, psychological, and social well-being, shaping their thoughts, emotions, and behaviors. Therefore, it is essential for individuals to remain vigilant for signs that could indicate a decline in their mental well-being. Some of these signs include lack of proper refreshing sleep, sustained mood change, significant changes in energy levels, losing interest, feeling quite insecure, odd experiences of hearing or seeing things that others cannot, thinking of harming self, and losing the meaning of life, sometimes accompanied by aggression,” says Dr Sameer Malhotra, Director and Head – Department of Mental Health and Behavioral Sciences, Max Super Specialist Hospital, Saket.

7 signs of poor mental health you shouldn't ignore

“Our mental health is as important as physical health, and recognizing the signs of struggling mental well-being is crucial for early intervention and support,” says Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali

Here are 7 poor mental health signs shares by Dr Jyoti Kapoor that one should never ignore:

1. Persistent mood swings: Feeling consistently sad, hopeless, or experiencing drastic mood swings that interfere with daily life can be a sign of depression or other mood disorders.

2. Social withdrawal: If you start isolating yourself, avoiding friends and family, it may indicate emotional distress or social anxiety.

3. Irregular sleeping patterns: Insomnia, oversleeping, or disrupted sleep can be linked to mental health issues.

4. Appetite and weight changes: Significant changes in appetite, whether overeating or undereating, can be indicative of emotional distress.

5. Difficulty in concentrating: Struggling to focus, making decisions, or complete tasks may be a sign of underlying mental health issues, such as anxiety or attention disorders.

6. Constant aches: Unexplained physical symptoms like headaches, stomach aches, or unexplained aches and pains can sometimes be manifestations of emotional distress.

7. Increased substance use: Escalating or excessive use of alcohol, drugs, or other substances as a coping mechanism can be a red flag for mental health problems.

If you or someone you know is exhibiting these signs, please reach out to a mental health professional or a counsellor.

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Medical Equipments Medical Updates Medicine & Health

10 things you can do for your mental health every day

Just as you prioritize physical fitness, it’s crucial to incorporate daily practices to nurture your mental health. Here are 10 daily habits to follow.

Unlike physical, signs of mental health issues are difficult to spot or not visible at first glimpse. However, a sound mental health is crucial for our overall well-being and can contribute greatly in helping us lead a happy, stress-free and disease-free life. While there are some mental health disorders that may be genetic, many others stem from lifestyle factors such as stress, lack of sleep, exercise, sunlight, and self care. One may take immediate measures for physical health conditions like fever, headache and muscle pain, but steps related to mental health are rarely taken. Like brushing teeth, taking a bath, and having a meal, there are things that people should do every day for a sound mental health.

On World Mental Health Day, Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali shares 10 everyday habits that can boost mental health.

10 things you can do for your mental health every day

TIPS TO BOOST MENTAL HEALTH

Taking care of your mental health is essential for overall well-being. Just as you prioritize physical fitness, it’s crucial to incorporate daily practices to nurture your mental health. Here are ten things you can do every day to promote emotional resilience and mental wellness.

1. Practice mindfulness meditation: Dedicate a few minutes each day to mindful meditation. It can help you stay grounded, reduce stress, and increase self-awareness.

2. Exercise regularly: Engage in physical activity that you enjoy, whether it’s a brisk walk, yoga, or a full workout. Exercise releases endorphins, which boost your mood.

3. Prioritize sleep: Aim for at least 8 hours of quality sleep each night. A well-rested mind is better equipped to handle daily stressors.

4. Connect with loved ones: Foster relationships with family and friends. Spending time with loved ones provides emotional support and strengthens your social connections.

5. Control screen time: Set boundaries on screen time, especially on social media and news consumption. Overexposure to negative information can contribute to anxiety.

6. Practice gratitude: Keep a gratitude journal and write down three things you’re thankful for each day. This practice promotes a positive mindset.

7. Learn something new: Stimulate your mind by acquiring new skills or knowledge. It can boost confidence and keep your brain active.

8. Establish a routine: Create a daily schedule that includes time for work, relaxation, and self-care. A routine provides structure and reduces uncertainty.

9. Express yourself: Find creative outlets like art, writing, or music to express your emotions. It can be therapeutic and help you process feelings.

10. Take Professional help if needed: Don’t hesitate to reach out to a mental health professional if you’re struggling with your mental health. Therapy can provide valuable support and coping strategies.

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