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It starts with that nagging feeling that maybe you are hungry. As you start to wonder about your options, your feet automatically take you to the fridge or the pantry, where you stock the essentials. And, before you know it, you have polished off an entire packet of chips or cookies. Sounds familiar? Indeed, midnight snacking is a flaw that most of us are guilty of.

Having said that, as harmless as it might sound, post-dinner snacking is costing you your health.
You have heard doctors and gym trainers warning you against the habit, but what can some harmless snacking in the late hours do? Turns out a lot. According to a 2022 study by the Harvard Medical School, late-night eating was found to be linked with hunger and higher obesity risk. And it’s not just weight gain, doctors claim that making midnight snacking a habit can lead to a myriad of health problems including acid reflux, diabetes, gastrointestinal disorders, and sluggish metabolism, among others.

“Midnight cravings aka nocturnal eating has many side effects on our wellbeing. At night, our metabolism is slow. Consuming calorie-rich snacks may not be burned efficiently which may cause discomfort as it puts a strain on our digestive system. It may even lead to acid reflux, indigestion, or discomfort. Not only do these interfere with our sleep and overall wellbeing but also contribute to weight gain. Moreover, midnight cravings affect appetite hormones such as leptin and ghrelin, potentially leading to increased hunger and difficulty in regulating appetite. Excessive late-night snacking also increases the risk of developing chronic conditions like obesity, Type 2 diabetes, and cardiovascular diseases,” says Afreen Dilshad, Senior Dietician, HCL Healthcare.

Why do you get those hunger pangs?

The reason why you reach out for a snack post-dinner might vary with your lifestyle, routine, and health levels. Let’s explore a few of them.

1. Improper nutritional levels: The lack of nutrition in your body will end up making you feel weaker and hungry more often. The same goes for irregular meals. If you skip a meal, it leads to lower blood sugar levels and your body will work to balance it. So, every time your blood sugar level dips, you tend to become hungry. This can lead to midnight cravings for food if the intervals between your meals are too long.
2. Hormonal changes and emotional responses: An imbalance in hormonal levels can lead the body to crave calorie-rich foods and sugar. The same stands for emotional responses or mental health. People diagnosed with mental health conditions like depression and anxiety tend to use food as an emotional crutch. Hence, they tend to binge eat or snack late at night whenever they might be feeling anxious or depressed.
3. Dehydration: Sometimes when it’s food you crave, it’s water that your body needs. So, when you feel the hunger pangs, try drinking water first. If experts are to be believed, it’s common for us to misinterpret our body’s need for hydration for hunger. So, keep a bottle of water handy and keep your body hydrated.
4. Not sleeping enough: When you don’t sleep enough, it impacts hormones that regulate your appetite. By sleeping less, you tend to eat more during your waking hours and also crave junk food.
5. Night Eating Syndrome (NES): NES is a kind of eating disorder that leads people to eat after having dinner and whenever they are awake at night. Those diagnosed with the disorder experience low hunger levels in the morning and feel more hungry towards night time. The erratic eating pattern interferes with sleep patterns and ultimately promotes midnight snacking.

What can you do to tame the hunger monster?

There’s little that we can’t achieve once we put our minds to it and midnight snacking isn’t any different. All you need is a bit of self-restraint. Here are a few simple ways to follow:

1. Try eating balanced meals: It’s one of the most common pieces of advice but among the most ignored too. Balanced meals ensure that you get the energy and nourishment that your body needs to keep you going. So, you keep full throughout the day.
2. Pack up the protein: According to experts, protein can help keep you fuller for longer hours. So, try including protein-rich foods like leafy vegetables, cottage cheese, lean meats, and dairy products in your meal to curb cravings at night.
3. Get enough sleep: Have you noticed that you tend to eat more when you are tired or stressed? The lack of sleep affects leptin and ghrelin – better known as the ‘hunger hormones’ – which leads to increased appetite.
4. Try eating mindfully: Eating mindfully or intuitively helps you tune into your instinct and stop when you feel full. Experts suggest the practice of intuitive eating as it focuses on rationale, emotions, and your instinct to unlearn eating mindlessly. If you are someone who is struggling with emotional eating, it’s a great practice to improve your body’s relationship with food.
5. Get creative with your food options: When you feel hungry at night, don’t reach out for the ice cream in the fridge or the jar of cookies. Instead, look for healthier options. For instance, you can microwave a bowl of popcorn or munch on some nuts to stave off hunger. If you don’t mind putting in some effort, you could rustle up a light salad or yogurt with fruit or even peanut butter on toast.

 

* Around one-fourth of all men and women in India are struggling with obesity.

* More than 77 million Indians above the age of 18 years are suffering from Type 2 diabetes.

The above-mentioned two facts might be about two completely different health conditions but have an underlying connection that is often ignored – one of how being obese can increase your chances of developing diabetes. Research studies over the years have established a strong causal relationship between diabetes and obesity. Studies have also highlighted that obesity is a common health risk that can lead to a person developing Type 2 diabetes.

How obesity leads to Diabetes

To understand how being overweight puts you at a higher risk of developing diabetes, you first need to understand what the disease is all about.

Insulin is a hormone that is secreted by the pancreas to move glucose from the blood to either the muscles or the liver. If you are diagnosed with diabetes, it means that your body doesn’t produce enough insulin. The lack of insulin will lead to increased blood sugar levels causing health problems like cardiovascular diseases, kidney diseases, and loss of vision, among others.

Now, if you are obese, the cells in your body will inhibit the movement of insulin which ends up increasing glucose levels in your bloodstream. In addition, the part of the liver where excess glucose is stored is now occupied by fat. With the space in the liver occupied, the excess glucose ends up entering your bloodstream. As the glucose is now stuck in the bloodstream, the pancreas overworks to produce more insulin to do the job. The cycle continues until the pancreas wears out and starts reducing lower levels of insulin which puts you at a higher risk of diabetes.

The ‘unsavory’ side of artificial sweeteners

In the pursuit of a healthy weight, people sometimes also use healthier variants of calorie-heavy ingredients like artificial sweeteners and low-sodium salt. Their USP is that they provide the required taste without impacting your health. Their high demand has created a thriving market for low-calorie products that target calorie-conscious people.

While these products can help you regulate your calorie intake, they’re not ideal for long-term use and can even lead to serious health issues. The WHO recently released guidelines wherein it has advised people against using non-sugar sweeteners (NSS). According to a 2022 study, the sustained and daily usage of artificial sweeteners was found to be linked with an increased risk of cardiovascular diseases.

There’s a lot of debate about whether artificial sweeteners are worth the hype. The common reason why a doctor might advise you to use one is that artificial sweeteners provide the calories or glucose needed by your body without activating the body’s insulin production – which can lead you to consume more calories to feel full. However, there’s a flipside to this. Now, that your brain has become more tolerant to sweetness means there’s a risk of overeating which might lead to weight gain.

The overconsumption of artificial sweeteners can change your body’s ability to process real sugar by disrupting the functioning of gut microbiota and insulin levels. Over time, such disruption can create conducive conditions for developing conditions like Type 2 diabetes.

Why a healthy lifestyle matters

If you are obese, you can lower your chances of developing diabetes by making a few changes in your lifestyle and diet. These small steps can go a long way in helping you not only control your weight but also improve your overall health. Remember every bit counts, so a small step today can mean a healthy habit after a few weeks and a healthy lifestyle in a couple of months. Here are a few steps that you can take to reduce your chances of developing diabetes:

1. Exercise more often: Not just weight management, regular exercise can lead to multiple health benefits. When you exercise, it boosts your insulin sensitivity which in turn helps in burning calories and avoiding diabetes.
2. Watch what you’re eating: You can significantly improve your diabetes-prone health by opting for healthier meals and cutting down on processed foods. Eating more of fiber, cereals and probiotic foods will help you reach your targeted weight faster.
3. Get enough shuteye: Getting at least six to seven hours of sleep can be crucial to how you manage your weight levels. Lack of adequate sleep can increase insulin resistance which affects hormones that regulate your metabolism and appetite. As a result, you wake up feeling hungrier and may not feel full enough despite having hearty meals.
4. Cut down smoking: Did you know that the chances of people who smoke developing Type 2 diabetes are 30-40%  higher than those who don’t? Kicking the habit can not only help in weight management but also increase insulin sensitivity. According to doctors, the other benefits associated with giving up smoking include an improved metabolic rate, reduced calorie intake, and higher energy levels.
5. Maintaining a calorie deficit: When you maintain a calorie deficit, you consume fewer calories than what your body uses up. Rather than opting for a crash diet, consult a certified nutritionist or dietician to get guidance on how you can achieve a healthy balance of calories through your meals.

 

Many times a person might be obese due to factors that are not related to their diet or exercise routine. Sometimes factors like genetics and underlying health conditions can also impact weight levels. In case your efforts to attain a healthy weight are not yielding results, it is advisable to consult a doctor for guidance. A doctor can help you not only determine a healthy weight but also to build an optimal diet and exercise routine to achieve it.

 

One out of every 10 women in India is affected by hormonal imbalance. The figure reflects a health crisis that has largely been ignored in not just India but globally too. What's more, is that it's very common for these hormonal irregularities to go undetected. According to a 2018 report, around 70% of the women who participated in a study on hormonal imbalances were unaware of conditions like Polycystic Ovary Syndrome (PCOS) that might have occurred due to irregular hormonal levels in their bodies.

Hormones are your body’s chemical messengers, and they are produced by the endocrine system which regulates all biological processes including metabolism, growth, development of organs, and reproduction. By definition, a hormonal imbalance refers to the underproduction or overproduction of a hormone. Your body produces more than 50 different hormones that support various biological processes throughout your life. Think of hormonal imbalances like a recipe – too much or too less of any ingredient is bound to affect the taste.

How does hormonal imbalance impact your health?

Depending on the hormone, the impact of any kind of irregularity in their level on one's health can range from nominal to chronic risk. Contrary to popular belief, hormonal imbalances also affect men. Given how hormones have a bearing on one’s overall health, any disruption in their production can result in a wide array of symptoms. Here’s a list of common symptoms that can indicate a potential hormonal imbalance:

• sudden weight gain or loss
• irregular menstrual cycles among women
• mood swings
• fatigue
• constipation /diarrhea
• muscle aches
• changes in heart rate
• sweating
• frequent urination
• depression /anxiety
• infertility
• skin issues
• poor sleep
• inability to tolerate cold or warm temperature.
• tingling and numbness in hands

 

As these symptoms are also quite common, it's easy to underdiagnose or misdiagnose hormonal imbalances. It's also why one should consult a doctor if any of these symptoms persist.

 

Common kinds of hormonal imbalances

As hormones are interconnected in their functions any imbalance in their levels can often lead to multiple disorders. Depending on the hormone, even the symptoms can be far-reaching. Here are a few of the common kinds of hormonal imbalance:

1. Estrogen: Estrogen is one of the two sex hormones present in the body. Its primary function is to regulate reproductive development in women. Doctors say that abnormal levels of estrogen might cause symptoms like migraines, mood swings, anxiety, fatigue, low sex drive, fibroids in the uterus and fibrocystic lumps in the breast, heavy or light periods, weight gain, especially around the hip and waist, hot flashes and night sweats are the symptoms of low estrogen.
2. Testosterone: Disruption in testosterone levels is among the most common examples of hormone imbalances in men. It can lead to issues like erectile dysfunction, sleep issues, depression, low sperm count, and bone loss.
3. Thyroid: The thyroid gland is in the front of your neck across the trachea. Its key functions include regulating metabolism, growth, and development. Disorders like hyperthyroidism occur when the gland produces too much of the thyroid hormone. In contrast, when the gland produces too little of the hormone, then it is called hypothyroidism.
4. Cortisol: If you ever feel stressed, this is the hormone you should blame. Produced by the adrenal glands, cortisol's main function is to help your body respond to stress. When you experience stress, the body produces cortisol to help you stay alert and deal with the situation. However, in cases of chronic stress, the adrenal glands may work overtime to release excessive cortisol.
5. Insulin: The hormone is released by the pancreas and its key function is to regulate the body's glucose levels. The hormone helps glucose from the blood enter cells, where it is converted into energy. An insulin imbalance along with certain lifestyle factors like excess consumption of sugar, stress, and lack of exercise can lead to high blood sugar and even Type 2 diabetes.

 

What causes hormonal imbalance?

Finding out the answer to this question is like opening Pandora's box. From poor gut health to weight gain to genetics to malfunctioning of the endocrine system, there are a wide array of reasons that might lead to disruption in hormonal activity in your body. According to healthcare experts, hormonal imbalances tend to be more common among women as their bodies go through different phases of growth like puberty, premenstrual syndrome, pregnancy, and certain medications.

At the same time, lifestyle factors like lack of exercise, stressful lives, and increased intake of processed food and sugar also tend to upset hormonal activity and cause health issues.

“Hormones are powerful things & we are helpless in their wake. Good health is all about striking the right balance, so you need to find that first. You can even start with something simple like managing stress as the more you worry, the more you throw away the balance of hormones required for good health," says Dr. Disha Thakwani, Senior gynecologist, HCL Healthcare

The good news is that in most cases you can get your health back by consulting a doctor and following a healthy lifestyle. These changes might not be easy, but they can go a long way in ensuring that you live a healthier and more fulfilling life. Here are a few easy lifestyle hacks to get you started:

• Eating a nutritious meal. Rather than opting for crash diets, prefer a balanced diet to keep your hormones in check.

• Take it easy. Fretting over a deadline or the pile of chores waiting for you at home is only overwhelming your endocrine system.

• Keep a tab on the coffee runs and your alcohol intake.

• Smoking can kill but before that, it can cause fluctuations in your hormonal activity. Multiple studies have linked cigarette smoking to irregular hormonal secretions.

Depending on the kind of hormone, a medical expert would be able to help you get your health back in order. Doctors also suggest regular blood tests to detect any disruption in hormonal levels early on.

Did you know that the ‘gut feeling’ or the ‘butterflies’ that you feel in your tummy are more than just random physical symptoms? They are more of a description of your body’s reaction to your surroundings and your brain decoding nonverbal or emotional cues. Often called the ‘second brain’, the gut is an intricate network of neurons that works tirelessly to digest food, absorb nutrients and push out products that your body doesn't need.

Your gut is also home to several bacterial species called ‘microbiomes’ that make up the gastrointestinal tract. These microbiomes are a good kind of bacteria that regulate digestion and metabolism. Not to forget, they build the gut wall to keep out unwanted microbes and release antimicrobial chemicals that shield the body against pathogens.

At the same time, the microbiomes living in your gut affect more than just your physical health. Over the years, there's been mounting scientific evidence that highlights their ability to communicate with the brain – often referred to as the gut-brain connection – and thereby your mood.

In the wake of the close interactions between the gut and the brain, it is now easier to understand why one feels nauseous right before giving a speech in public or an intestinal pain during stressful times.

How does your gut talk to the brain?

The human body is an amazing machine that has simultaneous communication channels running between different parts of the body 24×7. When talking about your gut and brain, there are two key-ways in which they interact:

1. Via the vagus nerve

The longest of the 12 cranial nerves, the vagus nerve monitors the functioning of internal organs. So, there's little that doesn't come under its KRA. The brain and the large intestine are two of the several body parts that the vagus nerve connects. Scientific research has revealed that what happens in the gut can control your brain and mood via the vagus nerve.

“The brain-gut axis is becoming increasingly important as a therapeutic target for psychiatric gastrointestinal disorders, such as depression, inflammatory bowel disease (IBD), and post-traumatic stress disorder (PTSD). The gut is an important control center of the immune system, and the vagus nerve controls that and has immunomodulatory properties. As a result, this nerve plays an important role in the relationship between the gut, the brain, and inflammation. For instance, vagal nerve stimulation is emerging as a potential non-pharmacologic strategy for the treatment of irritable bowel syndrome and abdominal pain. Singing, humming, gargling, and chanting activate the muscles at the back of vocal cords and throat connected to the vagus nerve, thereby improving symptoms,” says Dr Sandeep Thakur, Internal Medicine, HCL Healthcare.

 

The Immune system

One of the most persuasive links between mental health and the gut is related to our immune system. Apart from shielding the body against germs, the immune system also transmits complex brain signals to other body parts. As around 70% of the immune system is located in the gut, it responds to these signals – including those sent by the microbiomes – in real-time. The bidirectional communication between microbiomes and the immune system influences both of them. So, when you feel ‘gut-wrenched’, it’s a troubled brain’s signal to your gut. Likewise, stomach issues can be both the cause or a product of depression, stress, or anxiety. That's because of intertwining your gut and mood.

But how does your gut health dictate your mood? It's important to mention that around 90% of serotonin receptors are located in the intestine. Serotonin is a neurotransmitter that relays signals between nerve cells and affects emotions and mood. Medical fields like nutritional psychiatry are unraveling how your gut health can impact your mood. In fact, when a person is prescribed antidepressants, the most common side effects are related to the gut including diarrhea and gastrointestinal issues.

 

What you eat is how you feel.

The gut-brain axis offers a deep understanding of how any disruption in the activity of microbiomes affects one's gut health and mood. To avoid such disruptions, medical experts recommend a well-balanced diet that minimizes the consumption of processed and ultra-processed food, which are known to trigger inflammation and diseases.

“Hippocrates said all diseases begin in the gut. Your diet plays a crucial role in maintaining the health of the gut. Early colonization of good bacteria can help the gut ecosystem to function properly as these good bacteria help our bodies digest food and absorb nutrients, and even they produce several vitamins in the intestinal tract,” says Kirti Tandon, Quality Analyst (Dietetics), HCL Healthcare.

 

Here are some other ways in which you can get a healthier gut:

• Cut down on packaged and processed foods. The additives and preservatives in packaged foods tend to disrupt the healthy bacteria in your gut.

• Rather than opting for juices, try going for fresh vegetables and fruits. You can also try frozen fruits, provided they don't have added sugars or additives.

• Up the fiber content of your food. This can be easily done by increasing the number of whole foods or legumes in your diet.

• Try including probiotic-rich foods such as curd or even plain yogurt to your means.  Probiotics are live microorganisms that provide health benefits when consumed, generally by improving or restoring the gut flora. It supports digestion as it supports a healthy gut microbiome, and further prevents gut inflammation and other intestinal problems.

• If you are non-vegetarian, eating less red meat and opting for a balanced meal to include lean poultry and seafood can go a long way in improving your gut health.

While these suggestions can help you boost the healthy bacteria in your gut, they are not a sustainable solution for chronic mental health problems like depression or anxiety. There's no dietary suggestion that can replace a doctor which is why it is important to seek medical attention at the right time.

For many of us, a healthy lifestyle would include clocking those 10,000 steps in each day. And why not? In a study conducted to find out the scientific validity of the 10,000-step rule, researchers saw mortality rates improving progressively even if one manages 7,500 steps a day. Well, numbers don’t lie and walking has been considered a versatile form of exercise for people across age groups.

While living in a city like Delhi, Mumbai, Bengaluru, Hyderabad, or Chennai might not always make it easy for you to get those steps in, you can always explore the neighbourhood park or heritage trail to make your exercise routine more engaging. From scenic routes to ancient architecture, there’s a lot to discover with each walk.

So, wear your shoes and get ready to hit the trail as we take you through some of the most breathtaking walking routes in your city:

New Delhi

The national capital has its pride of place among Indian metros. From a rich heritage to being home to some of the most famous colleges of the country, Delhi does not disappoint. Among the wonders of the Union Territory, there are many scenic routes and trails that can help you ace those fitness goals.

Lodhi Gardens

Area: 2.1 km (approx.)

Lodhi Gardens are an architectural marvel built by the Lodhi dynasty between the 15th and 16th centuries. Located in south Delhi, its well-manicured lawns and old-world charm has walking enthusiasts thronging the gardens every day.

Deer Park

Area: 60 acre (approx.)

Counted among the most greenery-rich areas of south Delhi, Deer Park is an ideal place for those who enjoy peace during their walks. If you are a history buff, there’s a lot to explore in the Mughal-era tombs that are housed within it.

Sanjay Lake Mayur Vihar Entrance

Area: 4 km (approx.)

Sanjay Lake is an artificial lake that was developed in the Trilokpuri area of east Delhi. If you are not too fond of bigger parks, this walking trail is right up your alley.

Rock Garden Loop

Area: 1.1 km (approx.)

Nestled in the Patel Nagar area of west Delhi, the Rock Garden Loop is a great option for those interested in light walking. You can choose between walking, running, hiking, and simply birdwatching.

Garden of Five Senses

Area: 2.1 km (approx.)

Built in 2003 near the Mehrauli Archaeological Park, the Garden of Five Senses was designed to stimulate the five human senses. Take a walk, enjoy the foliage, and rejuvenate your senses.

Hyderabad

The city of Nizams is a living example of how the past and present can co-exist. The vibrant culture of Hyderabad has a lot to offer, but if you are seeking a quiet getaway from the city noise, then too the city doesn’t disappoint.

Golconda Fort

Area: 2.1 km (approx)

A walk across the Golconda Fort complex is a reminder that keeping fit doesn’t always have to be boring. Take a leisurely walk around the 11th-century fort that stands tall in the southern part of the district. The majestic halls, drawbridges, and mounted cannons add to the allure of the place.

Botanical Gardens

Area: 2.5 (approx)

It’s difficult to miss the green expanse of land that sits amidst the cacophony of city life. The Botanical Gardens have been developed as part of the Kothaguda Reserve Forest. They also house an environmental education centre where audio-visual shows are organised to spread

Kasu Brahmananda Jogging Trail

Area: 3.9 km (approx.)

The KBR National Park as it is popularly known is a patch of lush greenery that is located in the central Hyderabad. A beautiful walking trail with ample bird-watching opportunities, it’s a nature enthusiast’s delight.

Chowmahalla Palace

Area: 3.2 km (approx.)

Chowmahalla was the palace where the erstwhile Nizams of Hyderabad lived. You can take a walk down history in this monument that is situated in the Old City. The palace route also houses the famous Char Minar.

Mahavir Harina Vansthakli National Park

Area: 6.9 km (approx.)

Termed the green lung space of the city, the Mahavir Harina Vansthakli Park is located in the Saheb Nagar area of south Hyderabad. With a minimal entry fee, the national park is the perfect way to turn a walk into a family outing.

Mumbai

Being India’s financial capital, Mumbai has a reputation as a city that never sleeps. That being said, there are still a couple of places that you can head to get your daily exercise and some much-needed fresh air.

Chowpatty Beach

Area: 7.9 km (approx)

Circumscribing the Arabian Sea, Chowpatty Beach is the one tourist attraction that any Mumbai trip is incomplete without. However, before the tourists start trickling in, you shouldn’t miss the chance to take a stroll across this south Mumbai beach early in the morning.

Jogger’s Park

Area: 4.7 (km)

The famous Jogger’s Park in west Mumbai’s Andheri area is a good option if you don’t want to go too far from the suburbs. Plus, it also offers a seaside view off Carter Road.

Mulund Hill Loop

Area: 2.7 km (approx)

Looking for something offbeat in the city? Head to north Mumbai’s best-kept secret – the Mulund Hills. The range is a part of the Sanjay Gandhi National Park and is frequented by hikers and nature lovers.

Veer Savarkar Udyan

Area: 0.6 km (approx)

Surrounded by banyan and pipal trees, the park is a popular favourite among residents of the north Mumbai suburb of Borivali West. Its amenities include a walking trail, a playground, and even a library.

Kanheri Caves Trail

Area: 14 km (approx)

Now, this trail might not figure on the list of traditional options, but it is worth the effort. Located on the western outskirts of the city, the ancient Buddhist caves double up as a hiking and cycling trail.

Bengaluru

The IT capital of India is known to keep people on their toes with its traffic snarls and is home to some of the biggest startups. At the same time, its best-kept secret is the array of parks, forests, and trails that offer you a much-needed reprieve from the busy city life.

Avalahalli Forest Loop

Area: 6.8 km (approx)

The green forest trail is a clean break from the highrises that can be seen crowding the Bengaluru skyline. The shade of eucalyptus trees, the odd peacock giving you company, and the butterfly park – there’s a lot to keep you going on your walk or jog.

Cubbon Park

Area: 1.2 km (approx.)

Not a fan of driving too far away for a peaceful walk? Bengaluru has you covered. A major green lung for the city, Cubbon Park is a reminder of Bengaluru’s colonial connection and is situated in the heart of the city. The trees swaying to the wind and birds chirping create the right atmosphere to indulge in some quiet.

Lalbagh Botanical Gardens

Area: 5.3 km (approx)

As the name suggests, this south Bengaluru park is the ideal getaway if you enjoy lush areas. Plants, birds, wildflowers, and peace – its list of pros is a long one.

Koramangala BBMP Park

Area: 0.3 km (approx)

If you are someone who likes a bit of variety in exercise, then you should visit Koramangala BBMP Park. The park is among the most popular south Bengaluru attractions and includes a walking trail, an outdoor gym, and a jogging track.

Jakkur Lake

Area: 3.7 km (approx)

The Jakkur Lake trail is a haven for walkers who enjoy peace and solitude. It’s on the northern side of the city and is built along one of the biggest lakes in Bengaluru.

Chennai

India’s southernmost city, Chennai has evolved with time while keeping its historic roots intact. The city rose to prominence under the Chola, Pallava, and Pandya dynasties and was an important trade centre during colonial times.

Guindy National Park

Area: 4.8 km (approx.)

Looking for some downtime with nature? Then, head to Guindy National Park. Walk across the park for a tête-à-tête with Mother Nature while spotting animals from over 200 species.

Nageswara Rao Park

Area: 4 acre (approx)

The park is a popular joint for morning walkers and is located in the Mylapore area of Chennai. With a badminton court and a separate play section for kids, it has something to offer to everyone.

Garden of Remembrance

Area: 3.4 km (approx)

Flanked by the green canopy of trees, this park was built by theosophical societies to honour the memory of their founders. The garden route is marked by sculptures and makes for an ideal location to catch both sunrises and sunsets.

St. Thomas Mount

Area: 0.6 km (approx.)

St. Thomas Mount is a natural wonder for more reasons than one. Apart from the lush cover that serenades the route, it’s also known for its deposits of Charnockite which is a rock with elements of quartz, feldspar, and hypersthene. St. Thomas Mount is located in the southern part of Chennai.

Tholkappiar Ecological Park

Area: 2.7 km (approx.)

The state-run Tholkappiar Ecological Park was among the facilities that were developed by the Tamil Nadu government to revive the freshwater ecosystems lining the Coromandel Coast. While there’s greenery as far as the eye can see on the route, you also get to spot over 200 animal species.

The above-mentioned options are just a few of the many trails and parks that these cities have to offer. They show that your morning walk doesn’t always have to be sweaty and mundane. You can always mix a bit of bird watching, catching sunsets, heritage, and exploring with your exercise.

They say well begun is half done and our daily schedules are no different. Don’t we all prefer getting a headstart on the day by rising early rather than having a late and sluggish start? Several studies have explained the benefits of getting up early but let’s face it’s easier said than done. The greed of getting a few extra minutes of sleep is often too much to resist.

If you look around at your workplace, you will find both night owls and morning larks. Some might boast of rising as early as 4 am and having a super productive day, while others may claim to sleep at 1 am and still report for work on time. That being said, sleep patterns and sleep schedules are largely dependent on one’s lifestyle, genetics, and personal obligations, among other factors.

All of us have a circadian tendency or a chronotype which determines one’s natural tendency to wake up or sleep at a certain time. As per research, factors like genetics, environment, age, and gender can influence one’s chronotype. While early risers, who are more active during the mornings, have a morning chronotype, and night owls have late chronotypes.

Kickstarting your day early ensures that you can achieve a work-life balance without ignoring your responsibilities. It means having more time to do what you love and finally catching up on that hobby that you thought you never had time for.

There’s even research to prove the point. A 2019 study by Harvard-affiliated Massachusetts General Hospital and the University of Exeter indicated that those who are genetically programmed to rise early are likely to be at a lower risk of mental health conditions like depression and schizophrenia.

Wait, there’s more. A cooperative study between the University of Education Heidelberg and the University of Bologna involving over 300 students found that people whose performance peaked in the morning were better positioned for professional success because of their proactivity when compared to those who were more productive in the evenings.

If you are someone who wants to be a morning person but is a slave to your habits, here are a few strategies that might help you rise early:

Try seeking out natural light

Exposure to bright light suppresses melatonin, which is a hormone that plays a key role in circadian rhythms. So, when you get up, try walking in your garden or just sitting out with your morning cup of tea or coffee.

Take your time

Being a morning person is a lifestyle change that needs time and patience. Rome wasn’t built in a day, so it’s okay if you are not seeing the results within a few days. Rather than beating yourself up for not getting up early one day, simply start afresh the next day.

Try different strategies

There are two ways you can start your day early. The first is to start waking up at a suitable time from the get go. Alternatively, you can ease yourself into the goal by getting up a little earlier every day. If you want to get up at 5 am, you can start by getting up at say 6 am for a week and then gradually advance the time.

Consistency is the key

Becoming a morning lark is a seven-day job that requires consistency. If you want to see the benefits of being an early riser, you will have to be consistent even on weekends.

Set a winding down schedule for your evenings

As beneficial as being an early riser is, not getting enough sleep only sets you back. Once the exhaustion and sleep deprivation kick in, there’s nothing to stop you from going off schedule. Depending on how much sleep you need, start preparing for bedtime early. For instance, reduce your exposure to artificial lights as you get closer to your bedtime. Studies show that exposure to artificial light in the late evening reduces the generation of melatonin, thereby affecting sleep quality.

Reward yourself

No pain, no gain, right? Set a reward for being a morning person, so that you look forward to getting up early. It can be something as small as a coffee or a cupcake from your favourite cafe or lunch at a restaurant. Or you could schedule a yoga or gym session in the morning so that you have an incentive to not hit the snooze button on your alarm.

How many times have you left work with a stiff back, neck pain, or a headache? Probably, too many to count. Work-related muscle aches and pains are one of the most common occupational hazards of modern-day workplaces. However, rather than paying attention to them, most professionals choose to ignore them. Over time, some of these symptoms can even evolve into more serious medical conditions that can limit your body’s capability and mobility.

While your productivity at work might be soaring, chances are it is also costing you your musculoskeletal health. The musculoskeletal system refers to the performance of bones, joints, muscles, and connective tissues. Collectively, work-related musculoskeletal disorders (WMSDs) are a group of disorders affecting joints, nerves, tendons, and muscles.

According to the World Health Organisation (WHO), around 1.71 billion people across the world have been affected by musculoskeletal conditions. And, these disorders are among the leading contributors to disability globally.

The root of the problem

Work-related aches and pains are usually caused due to activities performed frequently or repetitively. Another common cause is doing tasks that require maintaining awkward postures for long periods. At the same time, underlying health conditions like arthritis can also play a role in aggravating such aches.
Another factor that can exacerbate WMSDs is aging. As you grow old, the body experiences loss of muscle mass and function. The process of aging may reduce joint mobility and put a person at a higher risk of developing WMSDs.

A few common examples of work-related pain and MSDs are:

1. Carpal Tunnel Syndrome: The condition is caused due to pressure on the median nerve and its common symptoms are numbness, tingling, and pain in the hand.
2. Back and neck pain: Remember that persistent pain in your lower back that won’t go away? It could be due to sitting for too long, incorrect posture, or standing for long periods.
3. Swelling: You might have noticed swelling in your feet whenever you sit or stand for too long. The condition is called peripheral edema and is caused due to fluid build-up in your feet.
4. Strain: Long hours of viewing a computer screen not only lead to digital eye strain, dry eyes, and blurred vision but also neck and shoulder pain.

How to fix the problem

While work-related pains and aches might be affecting an individual’s health, they also impact the collective productivity of employers by leading to absenteeism, early retirements, and limiting professionals’ mobility and dexterity.

Given how musculoskeletal conditions impact the overall well-being of a person, they are a concern that deserves much more attention than we are ready to give them. For starters, you could begin with a few changes in your working style that can help you manage these aches better. Here are a few of them:

• Take a break Avoid sitting at your desk for too long. Take a walk every few hours and stretch. If you are experiencing eye strain, you can also practice the 20-20-20 rule. According to the rule, one has to take a 20-second break after every 20 minutes and look at something that’s around 20 feet away.
• Fix that posture An incorrect posture is a minefield of aches that will only make your office shifts more painful. You can start by not slouching or picking out a chair that provides ample support to your lower back. In case your feet swell up too often, you can choose a chair with a footrest to elevate them.
• Don’t keep standing for too long If your job requires you to stand for too long, try balancing your weight evenly on your feet. Walk whenever you get the chance. You can also give compression socks a try to reduce your discomfort.
• Listen to your body If sitting or standing in a certain way is uncomfortable, change it. Bearing pain never made anyone healthy.
• Consult a doctor In case of prolonged aches and pains, consult a doctor and avoid self-medication. There’s a reason they say the doctor knows the best.

While there’s no denying that the onus of one’s health lies on an individual, when it comes to WMSDs, there’s a lot that employers can also do. For instance, making their offices more ergonomic-friendly. It can start with something as simple as fixing the lighting, providing active seating, or giving employees the option to work in different postures and encouraging them to work in flexible environments.

For most professionals, the secret to being wealthy and wise is not always hitting the sack early. Working amidst a hustle culture, sacrificing sleep for work is a badge of honour that most of us have worn. But how healthy is it? Turns out not very much. According to the World Health Organisation (WHO), the key effects of lack of sleep include loss of productivity hypertension, fatigue, shorter attention spans, impairment of the ability to perform, think, and moderate emotions. Sleep not only helps your body rejuvenate but also keeps your brain recharged.

Sleep deprivation is extremely common in India. According to a study conducted by Nielsen on sleep habits, 61% of India’s urban population gets less than seven hours of sleep. The study also stated that around 64% of Indians – the highest in the world – wake up before 7 am.

This World Sleep Day, which will be observed on March 17 this year, let’s have a look at why Indians are losing more sleep and how it’s impacting them.

The rules of napping

As the day reiterates the importance of quality sleep, one can’t help wondering what constitutes good sleep. The National Sleep Foundation recommends at least seven hours of sleep, though the time may vary slightly depending on factors like age, health, and daily schedule.

The foundation has also laid down a few parameters that determine sleep quality. For instance, if it takes a person over 30 minutes to sleep, or if they wake up frequently at night and take a long time to fall back to sleep then their sleep quality is likely to be poor.

Why are we sleeping less?

Indians are sleeping less today but there’s not just one reason for their sleep deprivation. For starters, busier lives and stressful workplaces are some of the most popular reasons. Technology comes a close second. Heavy social media use has been linked to poor sleep habits in several studies. Moreover, the push for digital means in the wake of the Covid-19 pandemic in recent times has changed the way we work and live. As per the World Economic Forum, during the pandemic, individuals were spending an average of 4.2 hours each day on their smartphones. Other factors that have been known to cause sleep detriment include poor sleep hygiene, lifestyle choices, and medical conditions.

Why should we be concerned about sleep deprivation

If health is wealth, then your lack of sleep can certainly make you poorer. Multiple health effects have been bracketed with sleep deprivation. These include chronic diseases, depression and obesity. For instance, research shows that insufficient sleep is associated with an increased risk of Type 2 Diabetes. Likewise, coronary heart diseases, cardiac arrhythmia, and stroke have been found to be more common among people struggling with their sleep quality.

A rather much less talked about impact of poor sleep is emotional intelligence which may also lead to cognitive and mental health conditions. Research indicates that sleep deprivation can lead to certain temporary changes in your brain’s metabolism, cognitive capabilities, and emotions. These changes have been known to make it harder for people to feel motivated and confident, optimistic while facing difficulty in processing emotions.

“Sound sleep supports our ability to learn, be attentive, sustain cognitive functions, and keep our memory whole. A lack of it has been found to increase negative emotional responses to stressors and decrease positive emotions. It is now a recognised fact that sleep problems can contribute to the onset of mental health issues like depression, anxiety, and even exacerbate emotional stress. Such issues can make it harder to cope with even minor stressors, thereby impacting our perception and acumen,” says Dr Naghma Javed, academician, and a life coach counselor at HCL Healthcare.

What’s more, is that sleep deprivation also costs a nation its productivity. A study conducted on five Organisation for Economic Cooperation and Development (OECD) member nations showed that the US sustained economic losses to the tune of around $411 billion a year due to sleep deprivation, followed by Japan ($138 billion a year), the UK (up to $60 billion), Germany (up to $50 billion), and Canada (up to $21.4 billion).

These figures highlight the importance of sleep as a human need that’s critical for one’s social, mental, and physical well-being. Your reason for sleeping poorly might be work, a show that you binged on, hours spent on doom-scrolling, or just a lifestyle choice like too much caffeine, but your sleep debt is putting a dent in your productivity.

You snooze, you lose? Not necessarily

As more Indians are affected by sleep deprivation – which incidentally has been referred to as an ‘epidemic’ – the society at large needs to confront it as a public health concern. It can start with employers being more considerate about their expectations and employees being more mindful of their lifestyle choices. Moreover, it’s not just how many hours of shuteye you get, but the quality of your sleep that matters.

A few tips to help you sleep better.

• Fix a sleep schedule: Set a bedtime for yourself and stick to it – even on weekends.
• Practice sleep hygiene: Ensure that your room is dark, quiet, and at a comfortable temperature.
• Limit your social media use: You can schedule social media detox days. Another option is to put timers on the social media apps you frequent.
• Include physical activity in your lifestyle. Being active during the day will help you sleep more easily at night.
• Take a power nap: It might be a 20-minute nap at the end of your lunch break or one after a busy meeting. Let sleep do its magic.

What is the H3N2 virus?

H3N2 influenza is a type of influenza virus that can cause respiratory illness in humans. It is a highly contagious respiratory illness that can cause mild to severe sickness, and in some cases, can be life-threatening, especially for those with underlying health conditions or weakened immune systems.

It is a seasonal virus, and the occurrence of this infection normally peaks during seasonal changes. In India, H3N2 cases are on the rise which has become a matter of serious concern for all. The drastically changing weather from severe cold to sudden warm temperatures are also a reason to blame.

Current Situation in India:

So far, India reported 9.66 lakh cases of flu in 2023, and 15,826 affected patients were hospitalized with severe acute respiratory illness. Out of these, 451 were confirmed cases of H3N2, and two infected patients succumbed to the virus.

How is it spread?

H3N2 influenza is highly contagious and can spread in the following ways if adequate precautions and preventive measures are not followed.

• • From person to person through droplets generated when an infected person talks, coughs,
  or sneezes.
• • By touching a surface contaminated with the virus and then touching one’s mouth or nose.

Vulnerable Group:

The virus usually preys on individuals below the age of 15 years or above 50 years of age. Children and those with co-morbidities like asthma, diabetes, heart disease, weakened immune systems, and neurological or neurodevelopmental conditions are at a higher risk.

What are the common signs & symptoms of H3N2?

H3N2 carries symptoms that are similar to any other seasonal flu. These include chronic cough, fever, body ache and headache, sore throat, a runny or stuffy nose, and extreme fatigue. In some cases, the flu may lead to nausea, vomiting, and also diarrhea. Occasionally, an infection caused by H3N2 generally lasts for five to seven days and the fever starts turning away after three days. However, the coughing can persist for up to three weeks.

What are the Do’s & Don’ts?

Cautions

• • Avoid self-medication and do not take antibiotics without consulting a doctor.
• • Avoid contact with people suffering from H3N2 or any other seasonal flu.
• • Avoid going in crowded or public areas if you feel infected with any of the symptoms.
• • It is also advised to those who are at higher risk for severe illness from the flu, such as the elderly and individuals with underlying health conditions, to take extra precautions to protect themselves. This includes avoiding large gatherings and maintaining social distancing whenever possible.

Precautions

• • Regularly wash your hands with water and soap.
• • Wear face masks, especially in crowded areas.
• • Avoid touching your nose and mouth.
• • Cover your nose and mouth properly while coughing and sneezing.
• • Stay hydrated and consume plenty of fluids.
• • Always carry a pocket sanitizer.
• • A healthy diet that includes plenty of fruits and vegetables can also play a significant role in improving immunity.
• • Maintain social distancing wherever necessary.

How effective are Flu Vaccinations?

The flu vaccination protects us against various types of influenza and reduces the chances of severe symptoms, hospitalization, and other complications. Therefore, it becomes relevant for everyone but more so for the elderly and those with chronic conditions such as diabetes, heart disease, etc. to take the vaccination.

HCL Healthcare Medical Helpline

At HCL healthcare, we are taking additional precautions to ensure the safety of our patients and staff during the flu season. This includes regular disinfection of our facilities, wearing masks and other personal protective equipment, and screening patients for flu-like symptoms.

If you experience flu-like symptoms or have been in close contact with someone who has the flu, please contact our medical helpline number 9211022223 immediately. With prompt medical attention, we can help prevent complications from the flu and keep our community healthy.