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.

Heart disease remains the leading cause of death in India, often affecting people nearly a decade earlier than in Western populations.

Recent cholesterol management recommendations from the American Heart Association (AHA) and related global guidelines emphasize aggressive control of LDL cholesterol — the so-called “bad cholesterol.” For Indians, these recommendations carry particular importance.

Studies consistently show that South Asians have a higher tendency for premature coronary artery disease. Even individuals who appear relatively lean may have underlying metabolic risk factors such as insulin resistance, abdominal obesity, and elevated triglycerides. Because of this inherent susceptibility, the same cholesterol levels that may appear “borderline” in Western populations can translate into a significantly higher cardiovascular risk in Indians.

What Does The New Guidelines Say

The newer guidelines shift the focus away from merely treating cholesterol numbers to assessing an individual’s overall cardiovascular risk.

Factors such as diabetes, smoking, blood pressure, family history of early heart disease, and age are considered together. If a person falls into a higher-risk category, doctors now recommend lowering LDL cholesterol more aggressively than before.

For people who already have established heart disease, the goal is particularly strict. LDL cholesterol is ideally reduced to levels below 55 mg/dL. Achieving such targets often requires not only lifestyle changes but also medications such as statins, and in some cases, newer therapies that further lower cholesterol levels.

How Indians Can Prevent Heart Disease

For Indians without diagnosed heart disease, prevention becomes the key message. Regular screening after the age of 30–35 years is increasingly advisable, especially if there is a family history of heart disease or diabetes. Diet also plays a central role: reducing trans fats, limiting refined carbohydrates, increasing fibre intake, and maintaining a healthy body weight can significantly influence cholesterol levels.

Equally important is regular physical activity. Even 30 minutes of brisk walking most days of the week can improve lipid profiles and reduce cardiovascular risk.

The key takeaway is simple: Indians develop heart disease earlier and often at lower cholesterol levels.

The newer AHA recommendations reinforce the need for earlier screening, individualized risk assessment, and more proactive cholesterol management to prevent future heart attacks.

A sudden bone fracture that seems out of proportion to the injury could sometimes signal an underlying life-threatening condition. Doctors say that while most fractures are caused by accidents or age-related bone weakness, certain cancers can damage bones and make them fragile enough to break with minimal force.

While this is still relatively uncommon compared to injuries or diseases such as osteoporosis, experts stress that unusual fractures should not be ignored.

How Cancer Can Weaken Bones

Bones are living tissues that constantly rebuild and repair themselves however, some cancers can start directly in the bone which are known as primary bone cancers., such as osteosarcoma, Ewing’s sarcoma, and chondrosarcoma. These cancers damage bone structure and make it fragile.

However, more often the problem comes from cancers that begin in other organs and then spread to the bones, also known as metastasis, which means cancer cells travel from their original location to another part of the body.

According to Dr Rakesh Kr Agrawal, Senior Consultant and Head of Radiation Oncology at Andromeda Cancer Hospital in Sonipat, cancers such as breast, prostate, lung, kidney, and thyroid frequently spread to bones. The spine, pelvis, ribs, and thigh bones are particularly common sites.

When cancer spreads to these areas, it can destroy bone tissue or create weak spots, increasing the chance of fractures.

Blood Cancer And Bone Damage

Bone marrow is the soft tissue inside bones where blood cells are produced. In multiple myeloma, abnormal plasma cells grow uncontrollably and interfere with normal bone rebuilding.

This often leads to lytic lesions, which are small areas where bone tissue has been destroyed. These weak spots can cause bones to break easily, sometimes without any obvious injury.

Doctors estimate that up to 80 percent of people with multiple myeloma already have fractures or severe bone damage when the disease is first diagnosed.

Warning Signs To Watch For

Apart from the type of cancer, doctors also say the context of a fracture matters. A break after a serious fall is usually straightforward but certain patterns may raise concern.

One major warning sign is a fracture after minimal trauma. This means a bone breaks even though the force involved was very small, such as stepping awkwardly or lifting something light.

Persistent bone pain is another signal. Pain that lasts for weeks, becomes worse at night, or appears before a fracture occurs may suggest that the bone was already weakened.

Swelling around the bone or a lump near the fracture site should also be evaluated carefully. These signs may indicate that the bone had an abnormal growth or tumor before the damage.

Doctors also look for systemic symptoms, which are symptoms affecting the whole body rather than just one area. These may include unexplained weight loss, fatigue, anemia, frequent infections, nausea or constipation.

Why Early Investigation Matters

Experts emphasize that most fractures are still caused by common conditions like osteoporosis or accidental injuries. Cancer is a much rarer explanation.

However, when something about a fracture seems unusual, doctors may recommend additional tests. These can include imaging scans such as X-rays, CT scans, or MRI scans to examine the bone more closely. Blood tests or specialised panels may also be done to look for conditions like multiple myeloma.

Early detection is important because many cancers can be treated more effectively when diagnosed sooner. Doctors advise adults, particularly those in middle age or older, to seek medical advice if a fracture happens with very little force or is accompanied by persistent pain or swelling.

In many cases the explanation will still be something simple like bone thinning. But identifying rare causes early can make a significant difference in treatment and recovery.

As specialists point out, paying attention to unusual symptoms and seeking timely evaluation is often the first step toward protecting long-term health.

Blood sugar spikes are dangerous as it could trigger inflammation, oxidative stress, and damage blood vessel linings. The most dangerous, risk of type 2 diabetes, cardiovascular diseases and cognitive decline. When people think of blood sugar spikes, they think of food, carbohydrates or sugary food items that should be avoided. However, there are other things too that are not food, but could spike your blood sugar.

NHS doctor, Dr Amir Khan, who is a general physician with NHS England, resident doctor on ITV's Lorraine and Good Morning Britain, and host of the No Appointment Necessary podcast on his Instagram channel highlighted five non-food related reasons that could spike your blood sugar.

"Did you know your blood sugar can spike even if you haven't had a single bite to eat?" He starts his video with this disclaimer and goes on to say, "Let me share five surprising things that can raise your blood sugar and why it might not always be a bad thing."

Five Reasons Beyond Food That Could Spike Your Blood Sugar Levels

Stress

Dr Khan shares that stress triggers a rise in cortisol levels that activates the body's fight-or-flight response. This signals the liver to release stored glucose into the bloodstream to provide a quick boost of energy. This thus leads to a surge of glucose in blood and leads to the rise of blood sugar levels.

"When you're stressed, your body releases cortisol, the fight or flight hormone that tells your liver to release stored glucose to give you energy. Great if you're running from a tiger, less helpful if you're just stuck in traffic. Remember, chronic stress equals chronic glucose spikes and that is not good for long-term health,” he explains.

Poor Sleep

He also highlighted that even a single night of poor sleep could increase insulin resistance, which means glucose stays in the bloodstream for longer duration and could lead to elevated blood sugar levels. He said that chronic sleep deprivation could raise the risk of developing type 2 diabetes even in people who try to maintain otherwise a healthy diet.

"One bad night, your body becomes more insulin resistant. That means glucose hangs around in the blood for longer and over time, poor sleep can increase your risk of type 2 diabetes, even if you try your best to eat well," he says.

Exercise

To many people's shock, he says exercise could temporarily spike blood sugar. "Number three, exercise. Yes, even the good stuff. Certain types of exercises, especially intense or resistance training, can temporarily raise your blood sugars. Why? Well, again, it's your body releasing glucose for fuel, but really importantly, long-term, exercise improves insulin sensitivity, meaning lower blood sugars overall. So, this is not a bad spike,” he explains.

However, he does point out that it is not a bad thing. He notes that certain forms of physical activity, especially intense or resistance training could prompt the body to release more glucose in bloodstream to fuel the muscles. However, he also points out that regular exercise improves insulin sensitivity over time and helps the body regulate sugar more effectively.

Infections And Illnesses

“When you're fighting off a bug, your immune system has to ramp up, and that comes with a glucose surge. It's your body's way of fueling the immune response. People living with diabetes often notice higher blood sugar levels when they're unwell. That's totally normal and they may have to adjust their medication accordingly,” explains Dr Khan.

What this means is that when your body is fighting off infection, it releases more glucose in your bloodstream that works as a fuel for your immune system. This is why people with diabetes often notice higher blood sugar when they are unwell. However, he points out that this is body's normal response to combat illness.

Hormones

"Ladies, this one's for you because it's mainly around your periods or the menopause. In the second half of your menstrual cycle, that's the luteal phase, progesterone levels rise. This can make your cells more insulin resistant, meaning higher blood sugars. And of course, in perimenopause and the menopause, estrogen levels decline, and that comes with insulin sensitivity dropping. So you become more resistant to insulin, leading to more frequent spikes in blood sugar. That's why women in their 40s and 50s may notice weight gain, fatigue, or brain fog which can be linked to blood sugar shifts.”

Dr Khan notes that hormonal fluctuations during different phases of menstrual cycle could also influence blood sugar levels. Higher progesterone during luteal phase could make cells more insulin resistant. When estrogen is declining during perimenopause or menopause, it could further reduce insulin sensitivity.

Dr Khan concludes, “So remember, not all blood sugar spikes are bad. Context matters. But if you're seeing high readings and you're not sure why, it's always worth talking to your doctor and it’s not always about what you're eating.”

Note: This article is based on content available in public knowledge. Health and Me does not promote any user-generated content being as a substitute for medically verified information or prescription.