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.

A 31-year-old Brazilian beauty queen, Maiara Cristina de Lima Fiel, has reportedly died after suffering a sudden heart attack.

de Lima Fiel, a young mother, was due to compete in a beauty pageant next week. She reportedly had no major health issues. Paramedics spent more than an hour trying to save her life but she tragically did not recover, The Daily Mail reported.

Her untimely death has sparked grief and shock among her community and followers, and has also reignited concerns over unexpected cardiac events in seemingly healthy individuals.

Who Was Maiara Cristina de Lima Fiel?

de Lima Fiel was crowned Miss Londrina last year in a prestigious regional beauty pageant and also came runner-up in the 2025/26 edition of Miss Sarandi, The Daily Mail reported.

"She was such a committed, dedicated young woman," the report quoted Vitor Tavares, organizer of the contest Maiara, as saying. She was due to compete on April 29.

"I had the pleasure of meeting her in person at the end of last year when she confirmed her participation as Miss Londrina. From that moment, it was clear how seriously she took this dream," he added.

While detailed medical circumstances have not been publicly disclosed, such sudden cardiac events in young adults are often linked to underlying, sometimes undiagnosed, heart conditions or acute cardiovascular episodes.

Also read: US Cardiologist Explains Why 2026 AHA Cholesterol Guidelines Recommend Starting Young

Heart Attacks Rising Among Younger Adults

Acute coronary syndromes, or heart attacks, are on the rise among young adults.

While there are some genetic predispositions for premature heart attacks, the majority of the risk is attributed to the increased incidence of conventional risk factors in young people, such as

• Obesity,
• Sedentary lifestyle,
• Diabetes,
• Hypertension,
• Dyslipidemia
• Smoking
• Substance abuse.

Who Is At Risk for Sudden Heart Attacks?

Also read: Ideal Blood Pressure Reading for Older Adults: Harvard Health Experts Have an Answer

Doctors are now seeing them in people as young as their late 30s and early 40s, especially those with high-stress jobs.

“They mistake early signs for lifestyle issues: acidity after a heavy dinner, shoulder pain from sitting at a laptop, or tiredness from long hours," Pankaj Vinod Jariwala, Interventional Cardiologist at Yashoda Hospitals, told HealthandMe.

Dr Krunal Tamakuwala, cardiologist at KD Hospital, Ahmedabad, pointed out that the real danger is not that these heart attacks are completely "symptomless," but that their symptoms are so common that they are easily ignored.

By the time a person finally sees a doctor, their heart may already be seriously damaged.

“Sometimes, it arrives silently, hidden behind complaints we consider minor. That is why doctors urge patients not to ignore symptoms that linger or feel unusual, even if they seem harmless at first,” Dr Tamakuwala told HealthandMe.

How To Reduce Heart Disease Risk In The 30s?

The experts shared that to boost heart health, the key is to

• Eat a healthy and balanced diet
• Avoid refined sugars, fats, and processed foods.
• Do at least 30 minutes of moderate physical activity per day, for five days a week.
• Stay away from smoking,
• Early screening and treatment
• Improving mental health.

Body odour is natural, but sometimes it may signify a health issue. When body odour is persistent, unusual, and/or changes suddenly, it could indicate a possible health problem. Sweat itself is odourless, but when it interacts with bacteria on the skin, it creates the odour that we associate with body odour. Some of the factors that may alter the way the body smells are medications, hormones, and lifestyle choices. Dr Pooja Kanumuru, a dermatologist at Apollo Clinic, Indiranagar, addressed this for Health and Me.

What does body odour indicate?

There are medical conditions that can cause body odour to be unusual or excessive: bromhidrosis; bacterial and/or fungal skin infections; and systemic diseases such as diabetes, liver disease, and kidney disease. For example, a diabetic with poor management may have a fruity-smelling body odour, whereas an infected person may have a foul body odour due to bacterial activity.

Body odour becomes an issue when there is no improvement despite proper hygiene. If body odour is associated with other symptoms such as fatigue, unexplained weight loss, fever, and/or abnormal skin changes, these should be addressed to determine the cause and seek appropriate assistance. Medically associated body odour does not decrease with normal methods such as bathing and/or the use of deodorants but tends to persist.

Factors that affect body odour

Body odour can also be affected by the following:

Hormonal and metabolic changes during certain periods of life (for example, puberty, menstruation, pregnancy, and menopause) can change the amount of sweat produced, which can also alter the intensity of its smell.

Thyroid disorders, especially hyperthyroidism, can sometimes result in increased sweating.

Rare metabolic disorders, such as trimethylaminuria, can result in a strong, fishy-smelling body odour due to the inability to break down certain substances in the body.

Clinical insights of body odour

It is interesting how certain unusual odours can offer important clinical insights. For example, if a person has a fruity odour, this could indicate difficulties with diabetes control. A fishy smell could be a sign of a metabolic disorder, while an ammonia-like smell may indicate problems with kidney function. Meanwhile, musty or foul odours may suggest an infection or liver dysfunction. While these odours cannot be used as stand-alone diagnoses, they can help guide further medical evaluation.

Lifestyle changes to improve body odour

Diet and lifestyle choices significantly affect body odour. For example, foods such as garlic, onions, spicy foods, red meat, and alcohol can exacerbate body odour, while poor hydration, high stress levels, smoking, and obesity can worsen it further. Additionally, wearing very tight or non-breathable clothing may cause perspiration and bacteria to become trapped, thereby worsening body odour.

Keeping your body clean, applying the right type of antiperspirant, wearing breathable materials, and maintaining a healthy diet can all help in managing body odour. However, if body odour persists or worsens, you should consult a doctor. A prompt medical assessment can identify the cause and allow your physician to discuss possible treatments, including topical medications and procedures that reduce excessive sweating.

The human skin is the body's largest organ, a dynamic barrier spanning roughly 1.7 square meters in the average adult. It blocks pathogens, regulates temperature, and signals systemic distress.

What compromises this barrier most reliably are decisions made in the course of an ordinary day; how a body is cleaned, what materials rest against it for hours, and whether moisture is managed or ignored

Most skin infections, rashes, and fungal conditions during primary care can be prevented. They develop when the skin is exposed to moisture, friction, or microbes for extended periods, which weakens its natural protective barrier. Once this barrier is compromised, bacteria, fungi, and irritants can take hold. Seeing it this way makes hygiene a matter of health, not just routine care.

Moisture, Friction, and Microbial Load: The Three-Factor Model

Many skin conditions linked to hygiene arise from a combination of factors, including excess moisture, repeated friction, and unchecked microbial growth.

Moisture, whether it is from sweat, urinary leakage, or inadequate drying after bathing, softens the stratum corneum, the protective outermost layer.

Softened skin abrades under friction far more readily than dry skin. In zones like the groin, underarm, and the skin folds of infants, this combination creates ideal conditions for intertrigo, candidal infections, and bacterial folliculitis.

Infants represent the most vulnerable case study. Diaper dermatitis, affecting a significant proportion of children at some point in infancy, develops when occlusive material holds urine and stool in prolonged skin contact.

The enzymatic activity of fecal matter sharply raises skin surface pH, stripping the acid mantle and triggering an inflammatory response. Consistent nappy changes, appropriate absorbent capacity, and barrier creams together are solutions to this cycle. When any one element is compromised, either frequency of change or material quality, dermatitis rates climb demonstrably.

For adolescent and adult women, an equivalent vulnerability exists during menstruation. Extended contact with saturated absorbent materials elevates local moisture and pH, producing an environment conducive to bacterial vaginosis and vulvar dermatitis. Clinical guidance consistently recommends regular pad or tampon changes irrespective of flow volume, the interval matters as much as saturation levels.

Infection Pathways That Begin with Hygiene Gaps

As per the systematic review by Bowen et al. (2015) in PLOS ONE, over 162 million children in low- and low-middle-income countries are affected by impetigo at any given time, with most cases occurring in tropical, resource-limited regions. These figures underline how everyday hygiene practices influence skin health and help prevent infections from spreading.

Urinary tract infections in women and girls are closely linked to perineal hygiene. The urethra’s proximity to the rectum makes it easy for faecal bacteria, particularly Escherichia coli, to spread if cleaning is inadequate. Changing underwear regularly, wiping front to back, and using breathable fabrics can help reduce this risk.

Fungal infections require particular attention in warm, humid climates, where heat and moisture create ideal conditions for dermatophytes to thrive and persist. As per Gupta, Chaudhry, and Elewski (2003) in Dermatologic Clinics, tinea corporis, tinea cruris, and other superficial dermatophytoses show increased prevalence in developing and tropical countries due to elevated temperatures and sustained humidity, which create an environment conducive to fungal proliferation.

India's combination of heat, humidity, and fabric choices creates a near-constant conducive environment for dermatophyte infections like tinea cruris (groin ringworm). These infections respond well to antifungal treatment but return when underlying hygiene practices are not followed appropriately. Dry skin after bathing, moisture-wicking undergarments, and clean, well-ventilated footwear are among the most evidence-backed preventive measures available.

Hence for females, during periods, it's important to have a sanitary napkin or period panty which has rash free and leakage prevention capabilities.

Long-Term Consequences Beyond the Skin

Hygiene practices for adults, including the use of well-fitted absorbent products, have consequences that extend beyond comfort. Improper or prolonged use of adult diapers can create conditions for recurrent urinary tract infections (UTIs).

Hygiene-related infections place a heavy burden on public health. In India, poor menstrual hygiene is linked to school absenteeism, reproductive tract infections, and delays in seeking care because of stigma. Outcomes are shaped by access to products, awareness, and their quality.

Hygiene Access as a Health Equity Issue

Clinical recommendations are only actionable where products and information reach people reliably. In rural and peri-urban India, access to affordable, functional hygiene products such as absorbent sanitary pads, quick dry & reliable baby / adult diapers, and effective skin-cleansing agents remains uneven. Affordability and quality often sit at opposite ends of the market.

When hygiene products fail in absorbency, breathability, or durability, the burden falls on the user's skin and health. A diaper that leaks prematurely does not reduce dermatitis risk; a sanitary pad which leaks fails mid-cycle, does not support menstrual hygiene management. Product performance, therefore, is inseparable from health outcomes.

Practice Over Knowledge

The evidence base for hygiene as preventive medicine is extensive and long-established. The gap that persists is between knowledge and consistent practice, sustained by habit formation, reliable access to appropriate products, and normalisation of conversations around intimate health.

Maintaining daily hygiene by using the right products and following regular routines decreases the risk of infections, protects the skin, and promotes overall long-term health.

By Vijay Chaudhary, Founder of Lakons. The Healthandme team was not involved in authoring this story