Category: 8. Health

Your everyday habits have a lasting impact on your health, including how your brain works to process and store memories. Your daily choices can affect your memory both in the short term and long term. Getting enough sleep, eating a balanced diet, and staying physically active are just a few of the habits neurologists recommend to help your brain function at its best.

According to Jon Artz, MD, a board-certified neurologist, everyone begins to lose brain tissue starting in their 40s. However, some people can compensate for these changes because of their cognitive reserve. “Cognitive reserve is how you adapt or cope with the decline in your cognitive abilities as you get older,” says Artz.

While some people are better at adapting to the changes with age, one thing is for sure: the habits you practice throughout your life can help to maintain your cognitive reserve so that your brain can perform at its best. Learn more about the everyday habits that may be hurting your memory and what you can do instead to keep your mind sharp.

1. Not Getting Enough Sleep

One of the most detrimental habits you can have when it comes to memory is not prioritizing sleep. According to Artz, poor sleep and not treating sleep apnea can lead to poor concentration, fatigue and irritability. “If you can’t focus or concentrate, it makes it hard to retain information.” 

These negative effects can carry over into the changes that occur in the brain overnight. “Deep sleep is important for memory consolidation,” says Artz. Without deep sleep, your memory suffers both in your ability to remember information during the day and in your ability to consolidate that information as memories overnight.

2. Regularly Drinking Alcohol

While the debate over moderate alcohol consumption and its effect on health continues, Artz makes it clear that alcohol should be avoided when it comes to improving memory. “Alcohol has no benefit to the human body or the brain,” he says. If you don’t drink alcohol, there’s no reason to start.

And if you do drink alcohol, consider reducing your intake over time. “We don’t yet have all the answers when it comes to alcohol and brain health, but we know too much is harmful, and there may be other reasons to avoid it,” says Maggie Moon, M.S., RD, best-selling author of The MIND Diet: 2nd Edition.

3. Relying on A.I.

“We are at the tip of the iceberg for what AI is doing to our brains,” says Dr. Kimberly Johnson Hatchett, board-certified neurologist. “Studies show that by using AI, some have found that we are not utilizing parts of our brain for creativity and deductive reasoning as much.” However, Hatchett cautions against making broad assumptions about AI at this point since we are still learning how it will affect the brain and memory. Still, you may want to limit your reliance on AI for basic tasks to continue to flex your critical thinking skills throughout the day.

4. Eating Too Much Added Sugar and Saturated Fat

Eating a diet that includes excess added sugar and saturated fat can have a negative effect on your brain. “I’d limit the amount of fried foods and sweets to no more than a couple times a month as they’re common sources of saturated fat, sodium and added sugars that can diminish how well brain cells communicate and function,” says Moon.

Research also shows that people with insulin resistance and type 2 diabetes have a greater risk of developing dementia. “Good nutrition provides critical nutrients to support the brain’s complex memory processes, including memory formation, storage and retrieval,” says Moon.

Moon recommends prioritizing seafood and plant-based sources of omega-3s, lean protein foods, dark green leafy vegetables, and a variety of colorful plant foods, including fermented ones for optimal brain health.

5. Sitting Too Much

Our modern lives make it easy to be sedentary. With many jobs supported by technology plus limited opportunities for active transport to and from work, school or other businesses, our daily movement is often limited. However, physical inactivity does not benefit the brain or any other aspect of our health. “There is nothing that a sedentary lifestyle is beneficial for when it comes to health,” says Artz. 

Artz recommends primarily aerobic exercise for the brain as it’s shown to have the most benefit. “Up to 300 minutes per week is beneficial for health.”

6. Not Managing Stress

No one will live a completely stress-free life, but some are better at managing their stress than others. The stress response is accompanied by a release of cortisol, the stress hormone. Cortisol can affect how the brain functions, particularly the areas of the brain involved in memory. “Stress steals our memory, so it’s important to find ways to manage it in the moment and build resilience to it in the future,” says Moon. “Put a relaxation practice into place, which could include a few rounds of box breathing, a walk in nature or journaling—these are all evidence-based stress management strategies.”

7. Not Monitoring Blood Pressure

“High blood pressure can damage the small deep blood vessels in the brain that, over time, can close up and leave little dots that are visible on an MRI,” says Artz. This damage to the blood vessels leads to damage to the brain’s axons, parts of neurons that play a central role in the nervous system function.

This process can negatively impact brain function, making it essential to monitor and treat high blood pressure as soon as it develops. “I recommend monitoring blood pressure at home even if you’re on medications,” he says. “Check your blood pressure at home a minimum of three times per week using an upper arm cuff, not a wrist cuff.”

Our Expert Take

Supporting your brain with healthy, everyday habits can go a long way for your cognitive function and memory. Other than including movement in your day, eating a nutrient-dense diet, prioritizing sleep and reducing stress, you should also find other ways to engage your brain throughout the day. 

“Try prepping and cooking a new healthy recipe to fire up a variety of complex brain processes,” says Moon. You can also seek social connection daily by engaging with friends and family to engage your brain and promote improved brain function. The habits you practice today will set you up for a healthier future.

Also Read | Rising PCOS in teens: Gynaecologist shares 5 causes behind this disturbing trend

Dr Kunal Sood, an anesthesiology and interventional pain medicine physician, has revealed six supplements that can support hormonal health for women suffering from PCOS. In an Instagram video from September 5, the doctor emphasised that supplementation is not a miracle cure, but can be used to support hormones, blood sugar, and cycle regularity. He also highlights that these supplements will only deliver desired results when combined with healthy lifestyle changes and advises consulting a doctor before beginning them. Since most people may not need every supplement discussed, he recommends introducing them one at a time.

Inositol

According to Dr Sood, inositol (especially a blend of Myo and D-Chiro in a 40:1 ratio) enhances the body’s ability to use insulin effectively and supports healthy ovulation. He explains that research shows inositol can aid in regularising periods, lowering androgen levels like testosterone and improve fertility. The doctor also adds that the supplement “works as well as metformin for many women, but usually with fewer side effects.”

Spearmint tea

According to Dr Sood, research suggests that drinking spearmint tea regularly not only lowers testosterone levels in women with PCOS but also helps with blood sugar balance, as per the doctor. It is also beneficial in improving acne and facial hair, which are common symptoms of PCOS. Dr Sood recommends drinking 2 cups of spearmint tea a day.

Omega-3 fatty acids

The doctor highlights that omega-3 fatty acids from fish oil “improves cholesterol, lowers triglycerides, and helps reduce testosterone.” He also notes that research indicates women who take omega-3 supplements may experience more regular menstrual cycles along with reduced inflammation.

Cinnamon

Dr Sood explains, “1–2 grams a day has been shown to make periods more regular and improve how the body handles insulin.” It may also help regulate blood sugar levels and lower LDL or ‘bad’ cholesterol, supporting better heart and metabolic health.

Also Read | Nutritionist reveals 6 daily habits that impact your hormonal health, affect PCOD symptoms

Vitamin D

Low levels of vitamin D are linked to reduced fertility and impaired metabolic health. Dr Sood explains, “Many women with PCOS are low in vitamin D, especially if they also have insulin resistance or are overweight,” highlighting the connection between metabolic health and hormonal issues. Vitamin D supplementation can improve overall hormonal balance.

Chromium Picolinate

Chromium picolinate is a supplement that optimises insulin function, helping it work effectively and thereby, lowering blood sugar and cholesterol. However, Dr Sood also clarifies that evidence supporting this is limited, but it can work as “extra support.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

A groundbreaking human trial has begun that could transform life for people with spinal cord injuries. The project, developed over three decades, uses a unique cell-based approach that scientists hope can restore lost nerve function and independence.

The trial, taking place at Gold Coast University Hospital, is testing a treatment built from nasal cells. These specialized cells, called olfactory ensheathing cells, normally help nerves in the nose regenerate to support the sense of smell. Researchers believe they can also encourage repair in damaged spinal tissue.

A therapy decades in the making

Leading the work is Professor James St John, who heads Griffith University’s Clem Jones Centre for Neurobiology and Stem Cell Research. He is carrying forward the legacy of the late Professor Emeritus Alan Mackay-Sim AM, whose pioneering research on nasal cells laid the foundation for this therapy.

“Once the cells have been removed from the patient’s nose, they are then used to create an innovative nerve bridge which is about the size of a very small worm,” Professor St John explained. “The nerve bridge is then implanted into the spine at the site of the injury, offering what we think is the best hope for treating spinal cord injury.” This tiny bridge serves as a physical and biological pathway for nerve growth, with the goal of restoring lost connections across damaged areas.

Beyond safety: meaningful outcomes

Patients in the study will undergo three months of intensive rehabilitation before transplantation and eight months afterward. The design is a blinded, randomized control trial to ensure rigorous results. While the first goal is to confirm safety, the team will also monitor whether patients regain any functional improvements.

Professor St John emphasized that even small gains can change lives. “The ability to regain some sense of function, whether it’s regaining independent function of their bladder or bowel, regaining movement in their fingers, or the ability to stand and hug a loved one again can improve quality of life. Regaining some form of independence can open the world up to people living with a chronic acquired spinal injury.”

Animal studies suggest the olfactory nerve bridges can promote meaningful repair. Now, the focus is to see if that promise holds true for humans.

Related Stories

Powered by long-term support

The clinical trial is possible thanks to decades of funding from philanthropic groups and government partners. Peter Johnstone, CEO of the Clem Jones Foundation, highlighted the role of consistent backing.

“The Clem Jones Foundation has supported this world-leading project from day one alongside other philanthropic groups and individuals which meant it also attracted state and federal government funding commitments,” he said. “All of the funding partners recognise that results from medical research never happen overnight but rely on long-term funding as well as the long-term application of the knowledge, skills, and hard work of the talented team of researchers at Griffith University.”

Support has also come from the Perry Cross Spinal Research Foundation. Its founder, Perry Cross AM, became a ventilated quadriplegic after a rugby accident at 19. His personal experience has fueled his advocacy.

“This clinical trial represents a long-awaited breakthrough that speaks to the enduring strength of those impacted by spinal cord injury and the extraordinary belief of those who support us,” Cross said. “For too long, individuals living with paralysis have been told that recovery lies beyond the horizon of possibility. Today, we challenge that notion with evidence, ambition and above all, hope.”

Cross added that the project shows how philanthropy, combined with scientific vision, can accelerate change. “Every contribution has mattered, and each gesture of support has brought us closer to this point. For someone like me, who knows all too well the permanence of spinal cord injury, this trial offers not just the possibility of improved function, but a renewed sense of independence and dignity; qualities that define the human experience.”

Translating research into reality

The project reflects how carefully planned translational research can turn lab findings into therapies. Professor St John noted, “To have a cell transplantation therapy progressing to clinical trial after only eight years is testament to the benefits of the strategic translational research program the team has used.”

Professor St John credited the Motor Accident Insurance Commission, the Clem Jones Foundation, the Perry Cross Spinal Research Foundation, the National Health and Medical Research Council, and the Medical Research Future Fund for providing the crucial resources. “To be able to develop the therapy in Queensland is thanks to the incredible support from our funding partners and the dedicated spinal injury community which has been the inspiration and driving force behind the therapy development,” he said.

A step toward independence

Though still early, the trial represents a major step in a journey that has stretched across decades of research and advocacy. For many living with paralysis, it carries the weight of possibility. Restoring even partial function could allow someone to manage basic needs more independently, move their hands, or embrace a loved one again.

For those who have long heard that repair is impossible, this new approach offers a different message: that recovery may no longer be beyond reach.

Note: The article above provided above by The Brighter Side of News.

Like these kind of feel good stories? Get The Brighter Side of News’ newsletter.

People love to joke about not even being able to go to the toilet without bringing a phone with you these days, but it turns out your bathroom scrolling habit may be doing more harm than you think.

A new study in PLOS One suggests that spending bathroom breaks on your phone might increase the risk of hemorrhoids. Researchers at Beth Israel Deaconess Medical Center in Boston surveyed 125 adults undergoing routine colonoscopies to learn more about their bathroom habits.

Two-thirds of participants admitted they regularly used their phones while on the toilet. And those who scrolled stayed put longer—37.3% spent more than five minutes on the toilet per bathroom visit, compared to just 7.1% of non-phone users. Roughly 35% of bathroom smart phone users acknowledged that using their phone contributed to that increased time.

When doctors looked at the colonoscopy results, they found that 43% of all participants had hemorrhoids. After adjusting for other known risk factors such as age, sex, BMI, exercise levels, fiber intake, and straining, they determined that phone use on the toilet was associated with a 46% greater risk of hemorrhoids.

What are hemorrhoids?

Hemorrhoids are swollen veins in the rectum or around the anus. They can cause itching, pain or discomfort, swelling, and sometimes bleeding, but they aren’t usually dangerous. They tend to show up when there’s extra pressure in the area, meaning they might make an appearance during pregnancy, after bouts of constipation, after regular lifting of heavy objects, or, as demonstrated by this study, from sitting too long.

Why phones make things worse

Experts have long warned that sitting too long on the toilet can strain rectal veins. Unlike sitting in a chair, where the pelvic floor has support, perching on an open toilet seat leaves that area under more pressure.

“It is possible that time spent on the toilet is a more accurate predictor of hemorrhoids than straining,” the study concluded. “Furthermore, we found that smartphone users on the toilet engaged in less exercise per week than non-smart phone users, which could signify a higher level of engagement with technology and a more sedentary lifestyle outside of the toileting environment.”

However, the study does have its limits. Researchers noted that participants were all adults aged 45 and older who were already undergoing a screening colonoscopy. They also pointed out that it didn’t take into account phone usage on toilets over a longer period of time, which could create bad habits and contribute to the increased risk of hemorrhoids beyond the scope of this particular study.

How to lower your risk

Still, the team behind the study hopes that this will pave the way for more research to be done into the possible connection between phone usage on the toilet and those pesky hemorrhoids. But there are plenty of things you can do now to decrease your personal risk.

Some of the advice here is familiar, as it already pertains to overall health—stay active, eat enough fiber, and avoid prolonged sitting in general. When you’re on the toilet, try to avoid straining and keep bathroom breaks short.

One way to accomplish that? You guessed it; pry yourself away from your phone for just a few short minutes when you’re headed for toilet time. You can go right back to doomscrolling as soon as you’re done.

Also Read | French biochemist reveals the best type of exercise for fat burning: ‘If your goal is fat loss, you should…’

Jessie Inchauspé, a French biochemist, NYT bestselling author, and health activist popularly known as the Glucose Goddess on social media, recently shared a personal experiment highlighting how small dietary tweaks can alter the body’s response to fast food.

In an Instagram video posted on August 6, she compared two identical meals, differing only in one small addition, to map the impact of fast food on glucose levels. Her findings point to a simple adjustment that can significantly blunt the physiological effects of a high-starch meal.

The experiment

In the video, Jessie shows a ‘fun and controversial’ graph which maps out glucose levels spiked after consuming a fast food meal. Jesse conducted the test with two identical fast-food meals – a cheeseburger and large fries – eaten on separate days.

“So, this is a big fast food meal with a cheeseburger, large fries, and on its own, of course, it creates a big glucose spike because it contains a lot of starches,” she said. The only difference: on one occasion, she “just added at the beginning of this fast food meal a green salad that I got at the same fast food chain, and I asked for some vinegar that they had in a little packet.” She ate the green salad topped with vinegar dressing before consuming her big fast food meal.

Adding the green vegetables before the starchy meal significantly decreased the spike in her glucose levels, producing a gentler, more controlled curve on the graph.

Also Read | French biochemist shares the ‘easiest way to reduce blood sugar spikes’: Do this simple 5–10 minute exercise after meals

Why is it controversial?

Jessie’s experiment could draw criticism from skeptics who may see it as offering a free pass to indulge in unlimited fast food, so long as it’s preceded by vegetables. However, Jessie clarifies, “What I’m explaining is that adding a veggie starter to your usual habits will significantly help your health. I’m not saying add a veggie starter and eat worse than before. I’m saying eat like you normally eat plus add this hack in and you will see an impact.” The goal isn’t to justify poor dietary choices, but to encourage realistic, incremental changes.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

The World Health Organization (WHO) recommends a daily sodium intake of less than 2 grams (or 5 grams of salt), but Indians consume over 12 grams of salt daily, more than double the recommended amount. Highlighting this, Dr Kapasi said, “Too much salt is slowly killing people. WHO states that excessive sodium intake causes approximately 1.9 million deaths worldwide each year. The recommended daily intake of sodium is 2 grams, but the average person worldwide consumes more than 4.3 grams.”

She added, “The situation in India is even worse. A national workshop with Resolve to Save Lives in June this year showed that Indians eat more than 12 grams of salt a day, which is more than twice the recommended amount. This is linked to about 175,000 deaths each year from problems related to high blood pressure.”

Dr Kapasi further shared that one of the main causes of heart disease, stroke, and kidney problems in the country is high blood pressure: “The cost of treating these conditions is very high, and the economic effects go beyond hospitals. Early deaths and long-term illnesses lower productivity and put more stress on families that are already dealing with rising healthcare costs.”

Salt hiding in everyday foods

According to Dr Kapasi, cutting back on salt can be tough because it’s hidden in many foods that don’t even taste salty. “It is hard to cut back on salt because it can be found in foods that most people do not consider salty. Bread, cheese, instant noodles, packaged snacks, canned soups, and even breakfast cereals all have a lot of sodium in them. As more people in cities rely on processed foods, India could make the same mistakes as richer countries, where packaged foods became staples before regulations caught up,” she said.

Reducing sodium intake is crucial for public health, particularly in countries like India, where excessive salt consumption is linked to numerous deaths. Dr Kapasi shared what we can learn from other countries and how India can benefit.

She said, “The National Institutes of Health (NIH) says that processed foods make up almost 80 percent of the sodium people in Australia eat. Health officials have made lowering sodium levels in food a top priority because one in three adults already has high blood pressure. The Food and Drug Administration (FDA) has set voluntary goals for food makers in the US to lower the amount of sodium in their products. These examples show that rules and people knowing about them can change how food systems work.”

She added, “India has an edge in this case. Compared to richer countries, packaged and ultra-processed foods still make up a smaller part of people’s diets. Setting sodium limits early on can prevent people from relying on salty packaged foods.”

Why potassium-enriched salt is a good option

Dr Kapasi highlighted that potassium-enriched salt is gaining attention as a healthier alternative to regular table salt – by replacing some sodium chloride with potassium chloride, it reduces sodium intake while increasing potassium consumption, benefiting heart and muscle health.

She said, “WHO recently said that potassium-enriched salt is a good alternative to regular table salt. It has potassium chloride instead of sodium chloride. This simple change lowers the amount of sodium you eat and raises the amount of potassium, which is important for the health of your heart and muscles. The WHO says that people should get 3.5 grams of potassium every day, but most people do not.”

“The Lancet published research that says that using potassium-enriched salt widely could save hundreds of thousands of lives each year in countries like India and China. India could see major public health benefits from encouraging its use in homes, schools, and the food industry. Cost and distribution are still problems, but with help from the government and the industry, the product can get to homes of all income levels,” Dr Kapasi added.

Why policy should be in charge

Dr Kapasi explained that implementing nutrition labels on food packages, taxes on high-sodium foods, and stricter advertising regulations can encourage healthier choices. “Individual awareness is helpful, but policy changes are needed to make the system work better. Nutrition labels on the front of packages that are easy to read can help people make choices and force food companies to change their recipes. Countries in Latin America have shown that these kinds of labels make people less likely to buy foods high in sodium,” she said.

Dr Kapasi added, “Taxes can make a difference too. Putting higher rates on foods loaded with sodium and tightening rules on ads that target children would send a clear signal to both companies and consumers. Food makers may resist, but the savings in healthcare and the lives protected outweigh the short-term opposition.”

India’s commitment and gaps

She further shared that India aims to reduce average salt consumption by 30 percent by 2030 — however, progress has been slow due to the lack of a national strategy for reducing salt intake. According to Dr Kapasi, Nutrition Week 2025 (September 1-7) presents an opportunity to push for stronger action and bring policymakers, industry, and healthcare professionals together to address this critical public health issue.

Dr Kapasi said, “India has promised to cut the average amount of salt people eat by 30 percent by 2030. This is a change from its previous goal of 2025, which was in line with WHO’s global non-communicable disease action plan. Things have not gone smoothly so far, mostly because there is no national strategy for reducing salt intake. The rules are still weak, and not many people know about them.”

She added that ‘nutrition campaigns are progressing;. “They are reaching more people, and public health advocates are pushing for stronger action. Nutrition Week 2025 is an opportunity to keep salt reduction in focus and bring policymakers, industry, and healthcare professionals to the same table,” Dr Kapasi said.

A shared responsibility

According to Dr Kapasi, reducing salt intake is a collective effort that requires government policies, food industry reformulation, healthcare professional guidance, and public awareness. Individuals cannot be the only ones responsible for cutting back on salt.

She said, “It should be easier to make healthy choices because of government policies. Food companies need to change the way they make their products and market them. Doctors and nurses need to tell their patients about the dangers of eating too much salt. The media and civil society should help raise awareness.”

“If people do not pay attention, the country could end up with more preventable diseases that hurt the economy and make communities weaker. India’s young population is thought to be an economic strength, but that strength is weakened if high blood pressure and heart disease keep getting worse,” she added.

Dr Kapasi concluded, “There is no doubt about the evidence that too much salt is killing millions of people around the world and hundreds of thousands in India. Potassium-enriched salt, nutrition labels, taxes on unhealthy products, and stricter advertising rules are all things that can help people eat less. Nutrition Week 2025 should mark a new beginning. One of the cheapest ways to improve public health is to cut down on salt. If put into action with determination, it could save millions of lives, lower healthcare costs, and make life better for generations to come.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Alzheimer’s risk in women

In the video, Dr Fredericks highlighted that women exhibit tighter connections in the posterior default mode network compared to men, a pattern that peaks around age 50 and strikingly resembles scans of individuals with preclinical Alzheimer’s. While this increased connectivity correlates with better memory performance, Dr Fredericks hypothesised it might represent a ‘wear and tear’ effect, making these networks more vulnerable to neurodegeneration later on.

She said, “The default mode network, which is this network that’s really important for memory and seems to be especially targeted by Alzheimer’s disease, is much more tightly connected in the back parts of it in women than in men. And again, that difference peaks right around age 50. It looks a lot like if you look at scans of people who are amyloid positive, preclinical Alzheimer’s disease, so they have a positive amyloid scan, but they don’t yet have any symptoms. Their scans look very similar. Again, this kind of tightening of the connections in the back part of this network.”

Dr Fredericks added, “So, it’s very interesting that increased connectivity actually correlates with doing really well in memory tests. So, in a way, it’s an effective it’s an effective tool. It’s working. But it may be sort of like a highway that gets a lot of wear and tear and then becomes more vulnerable down the road compared to one that hasn’t been used quite as much.”

Does Alzheimer’s affect men and women differently?

The doctor shared that research aim to understand how these functional network variations in men and women relate to the accumulation of tau protein, a key marker of Alzheimer’s, and contribute to the observed more aggressive disease progression in women.

Dr Fredericks said, “So, that’s something that we’re trying to unpack. We want to look at the relationship between functional networks and that pathological protein tangle that I mentioned and try to understand how women and men might vary in the composition and properties of these networks and how that might contribute to more aggressive progression of tau in women.”

Alzheimer’s disease is a growing public health concern, affecting millions worldwide. From staying physically active to having a brain-nourishing diet, click here to learn about a few habits that can help keep Alzheimer’s at bay.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

Specialty

Please chooseI’m not a medical professional.Allergy and ImmunologyAnatomyAnesthesiologyBiostatisticsCardiac/Thoracic/Vascular SurgeryCardiologyCritical CareDentistryDermatologyDiabetes and EndocrinologyEmergency MedicineEpidemiology and Public HealthFamily MedicineForensic MedicineGastroenterologyGeneral PracticeGeneticsGeriatricsHealth PolicyHematologyHIV/AIDSHospital-based MedicineI’m not a medical professional.Infectious DiseaseIntegrative/Complementary MedicineInternal MedicineInternal Medicine-PediatricsMedical Education and SimulationMedical PhysicsMedical StudentNephrologyNeurological SurgeryNeurologyNuclear MedicineNutritionObstetrics and GynecologyOccupational HealthOncologyOphthalmologyOptometryOral MedicineOrthopaedicsOsteopathic MedicineOtolaryngologyPain ManagementPalliative CarePathologyPediatricsPediatric SurgeryPharmacologyPhysical Medicine and RehabilitationPlastic SurgeryPodiatryPreventive MedicinePsychiatryPsychologyPulmonologyRadiation OncologyRadiologyRheumatologySubstance Use and AddictionSurgeryTherapeuticsTraumaUrologyMiscellaneous

ALSO READ: Cardiologist shares 5 compelling reasons to eat more home-cooked meals instead of ordering food online

Poor lifestyle is the biggest contributor to this surge in heart issues, as Dr Rao told HT Lifestyle that there are many lifestyle factors, along with genetic predisposition, responsible for increasing the risks of cardiac issues in young adults. He elaborated, “Long work hours, stress, irregular sleep, fast food habits, undiagnosed high blood pressure, elevated cholesterol, diabetes, and a family history of heart disease. Even everyday exposure to pollution or occasional smoking can quietly damage arteries.”

Another common misconception is that poor health will also affect one’s appearance. However, this is not always the case; one may appear fine from the outside, but the damage has already started inside. Dr Rao warned, “A young adult might look fit on the outside, but early plaque can already be forming inside their blood vessels.”

This is why heart health cannot be pushed down the list of urgent priorities. People in their 20s and 30s are often more focused on skincare routines, treating early fine lines with retinol (as one should), but it’s also vital to pay attention to things that were earlier thought to be a concern in midlife- like cardiac health.

Right from the beginning, lifestyle needs to be changed, embracing healthier habits not just once in a while, but as a regular part of life. One of the essentials for keeping the heart healthy is staying active, even in small ways like taking stairs instead of the lift. He called it, “Consider exercise as giving your heart a daily workout rather than waiting for the weekend gym session.”

Dr Rao shared five tips young adults should follow to protect their hearts:

1. Watch what you are eating

• Vegetables like spinach, broccoli, and carrots, fruits such as berries and oranges, whole grains like oats and brown rice, and healthy fats from nuts, seeds, olive oil, or avocado should make up most meals.
• Fast food, sugary drinks, processed snacks, and excess salt should be occasional treats rather than daily staples.

2. 150 minutes of exercise every week

• Aim for at least 150 minutes a week of brisk walking, cycling, or swimming, and include two strength-training sessions.
• Short bursts of activity during the day, taking the stairs, walking to a colleague’s desk, or a quick evening jog, can all add up.

ALSO READ: Take the stairs over lift: Study reveals just 3 minutes of daily movement can reduce heart attack and stroke risk

3. Check health numbers regularly

• Blood pressure, cholesterol, blood sugar, body weight and waist circumference often reveal hidden risks before symptoms appear.
• A young adult might feel fine, yet their arteries could be under stress.

4. Manage stress

• Chronic stress raises blood pressure and inflammation in arteries.
• Techniques like yoga, short breathing exercises, or even a 10-minute phone-free walk during the day can help.
• Consider stress management as important as any diet or exercise.

5. Say no to smoking and drinking

• Heavy drinking strains the heart and can trigger dangerous rhythms.
• Tobacco accelerates artery damage and increases clotting risk.
• Social binge drinking can put susceptible young adults at risk.

It is vital to change negative habits and embrace healthier ones as heart attack is not waiting until middle age to hit, so don’t treat early adulthood like 20s and 30s as your lively years to ‘enjoy’ and openly neglect health.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.