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Some days my brain is like a storm, thoughts moving faster than I can keep up. A small mistake becomes an catastrophe, an offhand remark becomes a soul-deep fear. I turn around and around, analyzing each word, every move, every potentiality. But then, I discovered recently this easy 20-second hack which was actually pretty straightforward but made a tremendous difference in the negative thinking. Quickly [sitting my hand on my heart and reminding myself, I am enough. Even just that small hesitation interrupts the madness. My breath slows, my shoulders ease, and for a moment, the hurricane calms. This practice over time has become my anchor, reminding me that I am not thoughts—I am so much more.
Researchers at the University of California, Berkeley, have discovered that it doesn't need to take long to practice self-compassion to be beneficial. The study, published in the Behaviour Research and Therapy journal, revealed that performing a 20-second self-compassion touch, such as putting a hand on your heart or belly, can greatly reduce levels of stress and anxiety.
According to psychology researcher Eli Susman, who co-authored the study, a group of 135 college students was asked to dedicate just 20 seconds a day to affirm themselves with kind and positive thoughts while engaging in a self-compassionate touch. The results were striking: those who consistently practiced this simple technique over a month experienced notable improvements in mood, self-compassion, and emotional resilience, while stress hormone levels decreased.
Why 20 Seconds of Self-Compassion Works
1. Decrease in Cortisol Levels
The stress hormone cortisol is the cause of much of the physical and emotional damage chronic stress inflicts on the body. The researchers discovered that a mere 20 seconds of self-compassionate touch resulted in a measurable drop in cortisol, allowing people to recover from stress more rapidly.
2. Better Emotional Well-Being
By practicing positive self-affirmation and empathetic touch, study participants reported greater emotional equanimity and reduced reactivity to stressful challenges.
3. A Simple, Accessible Practice
Unlike many conventional mindfulness practices that might demand lengthy meditation sessions, this micropractice requires only 20 seconds, rendering it simple to fit into daily activities, be it at home, the workplace, or even during public transport rides.
How to Practice Self-Compassionate Touch
This exercise is very easy and can be done anywhere. Here's how you can adapt it to your daily life:
Step 1: Recognize Your Emotions
Close your eyes and reflect on a recent experience that made you feel stressed, unworthy, or critical of yourself. Notice the sensations in your body as you reflect on this episode.
Step 2: Practice a Soothing Touch
Put one hand on your heart and the other on your belly. If this doesn't feel comfortable to you, you can experiment with other ways of self-compassionate touching, including:
Stroking the back of your neck
Rubbing a place on your palm with your thumb
Hugging yourself lightly by holding your arms in across your chest
Step 3: Breathe Deeply and Give Yourself Kindness
Take a slow, deep breath in. Feel the warmth and gentle pressure of your hands. As you exhale, focus on releasing tension. Now, in your mind, repeat self-compassionate affirmations such as:
“I am kind to myself.”
“I am not my mistakes.”
“I give myself room and comfort.”
“I celebrate my uniqueness.”
“I take this time to appreciate who I am.”
Step 4: Finish with a Sense of Gratitude
Open your eyes after 20 seconds and simply take a moment to admire yourself for taking the time to do this practice. You can repeat it as many times as you need throughout the day.
Susman calls this approach a "micropractice"—a tiny but effective habit that enhances mental health without taking up much time. These practices are based on classic mindfulness and meditation practices but are tailored to fit today's busy lives.
While the research was conducted with college students, the findings have applications for individuals of all ages. Whether you are a working professional with a packed schedule, a parent with numerous responsibilities, or an individual dealing with anxiety, adding a 20-second self-compassion exercise to your daily routine can be a convenient and effective method for managing stress and developing resilience.
Making It a Daily Habit
The secret to reaping the rewards of self-compassionate touch is consistency. Below are some ways to incorporate it into your daily life:
Begin your day by practicing self-compassion in bed before rising.
Utilize it as a fast tool during stressful situations at work or school.
Unwind by doing this micropractice before bedtime to relax.
May merely 20 seconds a day cause you to desist from spinning? The short answer, per the most up-to-date science, is that yes, it can. Micropractices for self-compassion provide a straightforward, research-supported means for lessening distress, enhancing emotional resilience, and cultivating a friendlier relationship with oneself.
In a world where stress and worry are escalating, this simple practice is a good reminder that simple, purposeful acts of care for ourselves have the ability to create tremendous transformations in our mindset. Why not give it a try for one month, you might find a surprising transformation.
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Breast cancer treatment has evolved significantly over the past few decades, moving from radical removal approaches to more personalized and tissue-preserving techniques. Today, surgeons no longer view breast conservation surgery (BCS) and mastectomy as competing options, but as equally effective strategies chosen based on individual patient needs.
With the growing availability of reconstructive surgery in Kolkata, patients now also have better cosmetic and psychological outcomes regardless of the surgical path they choose.
When faced with a breast cancer diagnosis, understanding the available surgical options is crucial for making an informed decision. Each approach is designed to effectively treat the disease while considering the patient’s long-term health, comfort, and quality of life.
Breast conservation surgery, or lumpectomy or partial mastectomy, is a procedure that involves the removal of the tumor and a small amount of surrounding healthy tissue while preserving most of the breast.
The main objective is to remove cancer without altering the natural shape and appearance of the breast. Radiation therapy is usually administered after surgery to kill any remaining cancer cells and minimize the chances of recurrence.
Mastectomy is the removal of the whole breast tissue, and in other cases, the lymph nodes and skin around the breast. It can be done on either breast or both breasts based on the type of cancer and risk factors.
After a mastectomy, patients can choose to have breast reconstruction with the help of modern surgical procedures, such as those provided in reconstructive surgery in Kolkata, which can help to restore the shape and symmetry of the breast.
The basic distinction is the degree of tissue excision. BCS leaves the majority of the breast, but a mastectomy takes away all of it.
| Factor | Breast Conservation Surgery (BCS) | Mastectomy |
| Extent of Surgery | Removes tumor with a small margin of healthy tissue | Removes entire breast tissue |
| Invasiveness | Less invasive | More extensive surgery |
| Cosmetic Outcome | Preserves most of the natural breast shape | The breast is removed (reconstruction may be needed) |
| Recovery Time | Generally faster recovery | Longer recovery period |
| Radiation Therapy | Usually required after surgery | May or may not be required |
| Risk of Recurrence | Slightly higher local recurrence risk | Lower local recurrence risk |
| Hospital Stay | Often shorter or a day-care procedure | May require a longer hospital stay |
| Suitability | Early-stage cancer, smaller tumors | Larger tumors, multiple areas, or high-risk cases |
| Impact on Body Image | Better preservation of body image | May impact body image (can be improved with reconstruction) |
Notably, several studies indicate that both methods have equal chances of survival in the long term in early-stage breast cancer.
Not every patient is suited for the same surgical approach, as the choice largely depends on individual clinical factors. Tumor size, stage, location, and overall health all play a crucial role in determining eligibility. Understanding who can opt for which procedure helps ensure both effective treatment and optimal long-term outcomes.
Candidates for Breast Conservation Surgery
BCS is usually prescribed to patients with:
It might not apply to patients who have more than one tumor in other parts of the breast or those with advanced disease.
Candidates for Mastectomy
Mastectomy may be suggested when:
Moreover, other patients might opt to undergo mastectomy to have a sense of security or to alleviate the fear of recurrence.
The current surgical advances have greatly enhanced the results, particularly in patients who want to preserve their breasts.
Oncoplastic Surgery
Among the most remarkable developments is the oncoplastic breast surgery that involves the use of both cancer resection and plastic surgery. This enables the surgeons to excise bigger tumors without altering the shape and symmetry of the breast.
This has increased the eligibility of BCS so that more women can avoid mastectomy and still have safe control of cancer.
Improved Imaging and Targeting
Modern imaging techniques have assisted surgeons in accurately identifying tumors so that they can be fully removed without damaging normal tissue. This enhances cosmetic outcomes as well as oncological safety.
Advanced Reconstruction Methods
The emergence of reconstructive surgery in Kolkata has given patients who have undergone mastectomy the opportunity to have an immediate or delayed reconstruction with the help of implants or autologous tissue.
Reconstruction has been brought to improve psychological well-being, body image, and quality of life.
Influencing Factors of Surgical Decision-Making
The decision to use BCS or mastectomy is not only a medical choice, but a very personal one, which depends on several factors:
1. Cancer Stage and Tumor Characteristics
The main determinants include tumor size, location, and spread. BCS is more appropriate in early-stage cancers, whereas mastectomy is usually necessary in advanced cases.
2. Survival and Recurrence Outcomes
It has always been demonstrated that the survival rates are the same with BCS (including radiation) and mastectomy in the case of early-stage cancers. Nevertheless, BCS can be slightly more likely to recur locally, which can be treated.
3. Patient Preference
A major role is played by emotional and psychological factors. There are those patients who want to keep their breasts, and others opt to undergo a mastectomy to have peace of mind. Studies show fear of recurrence is a major driver for choosing mastectomy.
4. Access to Radiation Therapy
Since BCS requires post-operative radiation, access to treatment facilities can influence the decision. Patients without easy access may opt for a mastectomy.
5. Cosmetic and Quality-of-Life Concerns
BCS tends to provide superior cosmetic results and satisfaction. Nevertheless, the modern methods of reconstruction have also helped to enhance the results of mastectomy patients considerably.
Modern breast surgeons support a multidisciplinary patient-centered approach. Instead of prescribing a single solution, they consider:
Surgeons are increasingly preferring breast conservation surgery in most of the early-stage cases because of its good results and quality-of-life advantages. Nevertheless, mastectomy is necessary in more complicated or risky cases.
Conclusion
The debate between breast conservation surgery and mastectomy is no longer about which is superior, but about which is most appropriate for the individual patient. Oncoplastic techniques and reconstructive surgery in Kolkata have advanced, and patients now have a choice of safer, more personalized, and cosmetically satisfying options.
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Heart failure has quietly emerged as one of India’s most serious and underestimated health challenges, driven by a rise in hypertension, diabetes, obesity, and delayed diagnosis of heart disease.
Due to a shortage of donor organs and a long waiting period before receiving the right treatment, end-stage heart failure patients in India faced a lot of difficulties a few years ago.
Today, advancements in heart transplant techniques are changing the situation from what was once an untreatable condition to a second chance at life.
Data from the National Organ and Tissue Transplant Organization (NOTTO) shows a significant year-on-year rise in heart transplants, with 253 transplants done in 2024, showcasing improved organ donation awareness, better coordination between hospitals, and stronger transplant networks.
What was once considered the only option is now emerging as a life-saving solution, offering patients not just a second chance but a return to a more meaningful and active life.
A heart transplant offers hope and gives a second life to patients whose hearts no longer support the body even after the best available medical aid.
Although it is never performed instantly, it becomes necessary whenever conditions of the heart result in end-stage heart failure, where the pumping function of the heart is compromised.
Also read: Harish Rana’s Family Donated His Heart Valves And Corneas After His Death From Passive Euthanasia
When medications and modern technologies cannot supply an adequate amount of blood and oxygen to the organs, patients experience extreme breathlessness, fluid buildup, fatigue, and repeated hospitalizations, making even simple activities like walking, eating, or lying flat exhausting.
As the flow of blood continues to deteriorate, failure is also expected in other vital organs such as the kidneys and liver. It is at this point that the transplantation of the donor heart is considered the only treatment option to ensure that the blood flow is normalized.
Heart transplant is not just a surgical replacement of a failing organ, but a complete life restoration for patients with end-stage heart failure.
Its benefits include:
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Scottish Olympic legend Liz McColgan has warned athletes to wear sun protection during their training hours to protect their skin from “lasting consequences”.
Liz McColgan shared the health warning to athletes after undergoing surgery to remove lesions on her face.
The Olympic silver medalist from Dundee shared post-surgery photographs on the social media platform Instagram and lamented that, as a young runner, she never focused on wearing sun protection.
Avoiding sun cream because she felt it made her "sweat more" was her “ignorance”, said the 61-year-old former athlete.
“As a young athlete, I trained and raced in all weathers. Sun protection was never something I gave much thought to. In fact, I avoided it. I didn’t like the feeling of creams on my skin - I thought they made me sweat more, so I convinced myself I was better off without them. Looking back, that was ignorance,” Liz McColgan said.
“Recently, I had to undergo surgery to remove two lesions on my face. It was a stark reminder that the choices we make early on - especially the ones we dismiss as unimportant - can have lasting consequences,” she added.
Liz McColgan noted that athletes keep all their focus on "performance - mileage, sessions, recovery, nutrition”, but simple things like protecting their skin are often ignored.
“Yet it’s just as much a part of our overall health and wellbeing as any training session,” she said.
Sharing the health message to both young and old athletes, McColgan said, “Take sun protection seriously. Whether you’re training, racing, or even just spending time outdoors, protecting your skin matters.”
McColgan won a silver medal in the same event at the 1988 Olympic Games in Seoul. In 1991, she went on to win the 10,000m World Championships title in Tokyo.
Also read:5 Simple Do's And Don'ts For Healthy Skin
Using sunscreen protects the skin from harmful ultraviolet (UV) radiation, which causes
Sunscreen is meant to be part of a daily skincare routine. But most people reach for sunscreen when heading to the beach or stepping out for a long day in the sun.
According to dermatologists, sunlight can still reach you indoors.
Dr Khushboo Jha, Chief Dermatologist Consultant at Metro Hospital, explains that sunlight entering through windows can still affect the skin.
“While standard window glass blocks most UVB rays, which cause sunburn, UVA rays can still pass through. These rays penetrate deeper into the skin and are linked to long-term concerns such as premature aging, uneven pigmentation, and loss of skin elasticity,” she said.
These UVA rays are often overlooked because they do not cause immediate redness or burning like UVB rays. However, over time, they can lead to visible signs of skin aging and pigmentation.
Also read: Why Should You Must Apply Sunscreen Inside A Plane?
Dermatologists suggest viewing sunscreen as a preventive skincare habit rather than a rigid rule.
Dr Jha recommends incorporating sunscreen into your morning routine, particularly if your day includes stepping outdoors or spending time in naturally lit environments.
In simple terms, if daylight reaches your workspace or you plan to go outside later in the day, applying sunscreen in the morning is a small step that can help protect your skin over time.
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