Whenever you are feeling anxious or stressed, the first thing you are told to do is control your breath. There are many different breathing techniques that you can try, like yoga breathing practices like Ujjayi breath, alternate nostril breathing, and deep diaphragmatic breathing.

Diaphragmatic breathing, often called belly breathing, is a simple way to use your diaphragm muscle to breathe more effectively. The Cleveland Clinic explains that the diaphragm is a dome-shaped muscle at the bottom of your lungs. When you inhale, it moves down, making space for your lungs to fill with air. Your belly pushes out as this happens. When you exhale, the diaphragm moves up, pushing the air out. This type of breathing is different from chest breathing, where only your chest moves. You can do this breathing technique anywhere, anytime, and no one will even notice. It's a great tool for calming down quickly.

Why Do You Need Breathing Exercises

The reason why this is the go-to response for stressed people is because when you are stressed, your breathing becomes fast paced. The Cleveland clinic explains that stress triggers a fight or flight response in your body. Your body goes into survival mode as it thinks it is in danger. Some symptoms of this include, racing heart rate and blood pressure increase, this means that you are breathing quickly and heavily in order to move nutrients and oxygen into important muscles of your body.

Benefits of Belly Breathing

Belly breathing has many good things about it. It helps calm your nervous system, which is important when you're stressed. It activates a nerve called the vagus nerve, which helps your body relax. When you breathe slowly, your heart rate also slows down, and your body feels less stressed. It helps you control your feelings, like anxiety and fear, so you can think more clearly. This kind of breathing also helps your lungs work better by taking in more oxygen. It can even help you sleep better because it calms your mind. By practicing regularly, you can feel calmer and more relaxed every day.

How to Practice Diaphragmatic Breathing

Certain conditions like Chronic Obstructive Pulmonary Disease (COPD) do make it difficult to work the diaphragm effectively. Your lungs rise and fall naturally, however with COPD air often becomes trapped in your lungs. Make sure you speak to a healthcare professional in case you are facing any difficulties while breathing.

To start, find a comfy spot. You can lie down with your knees bent or sit with your feet flat on the floor. Put one hand on your belly and the other on your chest. Now, breathe in deeply through your nose. Let your belly push out while your chest stays still. Hold your breath for a moment. Then, slowly breathe out through your nose or with your lips a little bit closed, letting your belly go back in. Do this four to six times, slowly and deeply. As you get better at it, you can do more breaths. Practice this every day, even when you're not feeling stressed, to feel calmer all the time.

Most athletes and gym-goers cannot help but boast about the many benefits of creatine. When it comes to boosting performance and supporting muscle growth, this supplement is trusted often.

But a new study suggests that creatine may also have benefits when you are out of the gym. But the researchers caution that it does not mean that creatine can replace exercise, especially strength training.

Researchers at Texas A&M University found that adults who took creatine gained lean tissue and improved muscle strength even when they did not follow a structured exercise programme. The 12-week study was published in the Journal of the International Society of Sports Nutrition.

Could Creatine Help Build Muscle?

The study is based on 64 healthy adults aged 45 to 65 who completed the 12-week intervention. Participants were divided into exercise and non-exercise groups and were randomly assigned to take either 10 grams of creatine monohydrate or a placebo every day.

The exercise group followed resistance and aerobic training three times a week, while the other participants did not follow a structured exercise programme.

Among those who did not exercise, those taking creatine gained about 2.4 pounds (1.1 kg) of lean tissue over 12 weeks. They also improved their leg and bench-press strength. Those who combined creatine with exercise saw even greater improvements in strength.

Creatine occurs naturally in the body and helps cells produce energy. Most of the body's creatine is stored in skeletal muscle, where it helps regenerate ATP, the main source of energy for the cells.

This is one reason creatine has traditionally been associated with better performance during short, intense exercise. The researchers believe its ability to support cellular energy may also help preserve or even increase lean tissue, especially in middle-aged adults.

Also read: 21% In 80 Weeks: Lancet Study Finds Lilly’s Retatrutide Delivers One Of The Biggest Weight Losses Ever

Creatine & Weight Loss

The study also studied whether creatine could help people preserve muscle while losing weight.

Participants following the exercise and low-calorie diet who took creatine gained nearly 3 pounds of lean tissue while reducing fat mass.

The exercise and diet group taking placebo showed little change in lean tissue. Creatine was also associated with a greater reduction in body fat percentage. This could be relevant during weight loss, when some muscle loss may occur along with fat loss.

No, Creatine Will Not Replace Exercise

The small study is lasted only 12 weeks and also involved healthy adults aged 45 to 65, so the results cannot be applied to younger people, older adults with health conditions, or other people with muscle disorders.

The findings are also somewhat different from the much larger body of evidence showing that creatine's most established benefits occur when it is combined with resistance training.

Maintaining muscle becomes crucial with age. Loss of muscle mass and strength can affect mobility and physical function. The Texas A&M researchers say the findings add to growing interest in creatine as a tool for healthy ageing and maintaining muscle.

Eli Lilly’s highly anticipated GLP-1 weight-loss drug retatrutide has delivered nearly 21% average weight loss in people with type 2 diabetes and obesity, according to results from a large Phase 3 trial published in The Lancet. In an ever-expanding weight loss medication market, retatrutide is already showing significant promise in obesity and diabetes management.

The drug, retatrutide, is being developed by Eli Lilly and is not approved by the FDA yet. In the TRIUMPH-2 trial, people receiving the highest 12 mg dose lost an average of 20.8% of their body weight over 80 weeks, equivalent to about 49.6 pounds or 22.5 kg.

The findings about retatrutide's trial were presented at the European Association for the Study of Diabetes (EASD) annual meeting in Milan and published simultaneously in The Lancet.

How Is Retatrutide Different From Other GLP-1 Drugs?

Retatrutide is a triple agonist because it activates three hormone receptors:

• GIP
• GLP-1
• Glucagon

GLP-1-based medicines are already widely used for diabetes and obesity. Retatrutide activates GIP and glucagon pathways as well, creating a three-way approach to manage appetite, blood sugar and metabolism. The drug is given once weekly by injection and remains experimental and investigational.

Also read: World Heart Day: You Feel Healthy. But Plaque May Already Be Building In Your Arteries In Your 20s

Retatrutide Weight Loss Results

TRIUMPH-2 included adults with obesity or overweight and type 2 diabetes. Participants receiving retatrutide were assigned to 4 mg, 9 mg or 12 mg doses and followed for 80 weeks. The average weight loss was:

• 4 mg: 12.7%
• 9 mg: 19.1%
• 12 mg: 20.8%
• Placebo: 4.0%

The response was even greater among participants who started the study with a BMI of at least 35. Those receiving 12 mg lost an average of 23.4% of their body weight, or about 60.8 pounds.

By week 80, 59.5% of people taking 12 mg no longer met the BMI criteria for obesity.

Also read: 100% Blockage At 18, 25% Patients Under 40: On World Heart Day, Cardiologists Reveal An Alarming Heart Attack Pattern

Retatrutide Blood Sugar Results

Retatrutide not only led to one of the biggest weight losses ever seen, it also improved HbA1c, a measure of average blood glucose over the previous two to three months. At 80 weeks, HbA1c fell by:

• 1.4 percentage points with 4 mg
• 1.6 percentage points with 9 mg
• 1.5 percentage points with 12 mg

Up to 40% of participants receiving retatrutide achieved an HbA1c below 5.7%, which is within the normal range.

The Next Big Weight-Loss Drug?

The results are certainly seem promising, particularly as people with type 2 diabetes can sometimes lose less weight with obesity medicines than people without diabetes.

Retatrutide's combination of substantial weight loss and improved blood sugar control makes it an important drug to watch in a competitive GLP-1 market.

Since it's not approved yet, more evidence will be needed on its long-term safety, cardiovascular effects and how its benefits compare with existing treatments. It is also worth remembering that the 20.8% figure represents an average, not the amount every participant lost.

Retatrutide's development is a sign that obesity and diabetes treatment is extending beyond just managing blood sugar. The next generation of drugs is all about targeting weight, glucose and metabolism together.

Exercise is good for the heart. That part is not in question. But on the occasion of World Heart Day, doctors say the way you exercise, and how suddenly you start, can matter just as much as whether you exercise at all.

The Weekend Warrior Problem

A lot of us live sedentary weekdays and then try to make up for it with one hard gym, swimming or sports session over the weekend. Dr Dhirendra Singhania, Director of Interventional Cardiology at Yashoda Medicity, says this pattern puts real strain on the body. "In an untrained person, a sudden switch to a much increased load in terms of time or intensity of training is a huge physiological stress on the heart," he told Health and Me.

Dr Ajeet Singh, Senior Consultant and Head of Cardiology at ShardaCare Healthcity, describes the same risk from the other direction. "Stepping into a sedentary lifestyle with a sudden burst of extreme activity, and vice versa, can strain the heart," he told Health and Me. Weekend sport, after a week of sitting, is one of the most common triggers.

Dr Udgeath Dhir, Principal Director, Cardio Thoracic and Vascular Surgery at Fortis Gurugram, points to a related trend: people jumping straight into long-distance running or marathon training without building up to it. "Suddenly pushing an untrained body into long-distance running, marathon training or extreme high-intensity workouts can place unnecessary acute stress on the cardiovascular system," he says.

What the Research Shows

Medical literature backs this up. New England Journal of Medicine study found that people who exercised regularly were far better protected against a heart attack being triggered by sudden exertion than those who rarely worked out. Research published in Circulation notes that the least fit individuals face the greatest risk during sudden physical effort. Doctors describe this as a fitness "buffer". A trained heart handles a sharp rise in oxygen demand and blood pressure far better than an untrained one.

This doesn't mean irregular exercise is pointless. A large 2023 study in JAMA, using activity-tracker data from close to 90,000 people, found that "weekend warriors" who packed their exercise into one or two days had a similarly lower cardiovascular risk to people who spread activity evenly through the week. The catch, researchers noted, is that this benefit shows up in people who are already getting regular activity in some form. Suddenly forcing an untrained body into a high-intensity session is a different scenario altogether.

Read More: 100% Blockage At 18, 25% Patients Under 40: On World Heart Day, Cardiologists Reveal An Alarming Heart Attack Pattern

Who Should Be Extra Careful

All three doctors agree that people with undiagnosed heart problems, high blood pressure, high cholesterol, diabetes or a family history of heart disease need to be more cautious. Dr Singh says this doesn't mean exercise should be avoided. It simply has to match "age, fitness level, and overall health and medical history." Dr Singhania advises anyone with existing heart disease or risk factors to consult their doctor before starting intense activity.

Warning Signs to Watch For

All three point to the same red flags. Chest pain or pressure, unusual breathlessness, dizziness, a racing heart, or simply feeling off during exercise. Dr Singhania lists "angina, unusual breathlessness, pre-syncope, syncope and palpitations" as symptoms that should never be ignored.

The advice from all three doctors is simple. Warm up. Build intensity gradually. Cool down. Stay hydrated. And if something feels wrong mid-workout, stop and consult a doctor rather than trying to push through the discomfort. As Dr Dhir puts it, "Fitness is not about pushing the body to its maximum every day; it is about building a level of fitness that your individual heart can safely sustain."