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.

The increasing popularity of GLP-1 medications is making its way onto college campuses, where young women face growing pressure to meet ideals of thinness and beauty.

Media reports suggest that the use of GLP-1 drugs, including semaglutide (Ozempic and Wegovy) and tirzepatide (Mounjaro and Zepbound), is rising among young women, including those with normal BMIs, seeking to achieve a thinner appearance.

Originally developed to treat type 2 diabetes, with some also approved for weight management, these medications can be highly effective but require a prescription and appropriate medical monitoring. Using them without a medical indication may expose people to unnecessary health risks, an expert warned.

Jay Campbell, a longevity and peptide expert and bestselling author, said

that while these drugs were developed to address metabolic conditions, they have been “hijacked as a cosmetic shortcut.”

“For someone who's metabolically dysregulated, they are a genuine medical intervention,” he told Fox News Digital. “But to a 20-year-old sorority member with a normal BMI, they look like an aesthetic hack in a syringe.”

GLP-1 Drugs Gain Attention Among College Girls

Also read: GLP-1 Drugs Ozempic, Zepbound Use Rises 24-Fold Among American Women After Childbirth

A 2024 analysis published in JAMA found that 162,439 young adults ages 18 to 25 received at least one dispensed GLP-1 prescription in 2023.

Women accounted for 76.4% of these patients, although the analysis included medications prescribed for both diabetes and weight management.

Separately, the 2025 Monitoring the Future survey found that 2% of students in grades 8, 10 and 12 reported using a prescription GLP-1 medication, while another 2% said they had used one without a prescription.

Sororities can amplify pressure to maintain a certain appearance, with social media and comparisons among members potentially encouraging interest in GLP-1 drugs. Campbell said rapid, visible weight loss can quickly become a talking point within sorority houses, prompting other young women to consider the drugs as a shortcut to achieving a thinner look, including those with normal BMIs.

Risks of Using GLP-1 Drugs for Cosmetic Weight Loss

College-aged women may already be vulnerable to body-image pressures, Campbell noted, and social media can intensify those concerns.

GLP-1 medications can offer substantial benefits to eligible patients. In clinical studies of people taking these medications for obesity, fat mass generally accounts for more of the weight lost than lean mass, Campbell pointed out.

“The peptide isn't catabolic by itself – the real risk is that a healthy 20-year-old who isn't obese has far less metabolic and muscular reserve to lose from in the first place.”

When a young woman loses weight rapidly without consuming enough protein or doing resistance training, she may lose a greater proportion of lean mass, Campbell warned. Rapid weight loss can also contribute to facial and body changes sometimes referred to as “Ozempic face” and “Ozempic body.”

Read More: WHO Cautions Against GLP-1s As First-Line Treatment For Childhood Obesity, Prioritises Lifestyle Changes

5 Things To Know Before Using GLP-1 Drugs

1. Check if you need them: Consult a doctor to determine whether GLP-1 treatment is medically appropriate.
2. Protect muscle mass: Eat enough protein and include resistance training to help preserve muscle during weight loss.
3. Understand pregnancy risks: Semaglutide labeling advises stopping Wegovy at least two months before a planned pregnancy. Tirzepatide can reduce oral contraceptive effectiveness for four weeks after starting treatment and after each dose increase.
4. Monitor mental health: Discuss any history of eating disorders, anxiety or depression with your prescriber and report worsening symptoms.
5. Consider long-term safety: Discuss potential risks, side effects and ongoing monitoring with a qualified doctor before starting treatment.

An unexplained blood clot could sometimes be the first warning sign of underlying cancer. In such cases, doctors investigate beyond the immediate causes of thrombosis.

While blood clots are mostly caused after surgery, prolonged immobility and other risk factors, a clot that develops without a known trigger may need a closer look, especially in older adults or patients with other certain concerning symptoms.

On World Thrombosis Day, observed on October 13, experts talk about the importance of recognising unusual clotting patterns and investigating underlying conditions without subjecting every patient to unnecessary tests.

“Sometimes an unexplained blood clot is the first clinical sign of an underlying cancer,” Dr Rahul Bhargava, Principal Director and Chief of Hematology, Hemato Oncology and Bone Marrow Transplant at Fortis Memorial Research Institute (FMRI), Gurugram told HealthandMe.

Can Cancer Trigger Blood Clots?

Cancer can interfere with the body's normal clotting mechanisms. Dr Bhargava explained, “Some tumors are able to activate the body’s clotting system by releasing substances such as tissue factor, which stimulates the production of thrombin and fibrin, the proteins involved in clot formation.”

He added that inflammation related to cancer and changes to blood vessels contribute to hypercoagulability, a condition in which the blood has an increased tendency to clot. In some patients, a tumour may also compress blood vessels, slowing blood flow. Cancer treatments, including surgery and certain chemotherapy drugs, can further increase the risk.

Dr Narendra Agrawal, Senior Consultant and Unit Head of Haemato-Oncology at Rajiv Gandhi Cancer Institute and Research Centre, explained to us that the body's natural anticoagulants help maintain blood in a liquid state. When these protective mechanisms are deficient, whether due to congenital mutations or other reasons, the risk of clotting can increase.

“When cancer is present in the body, it acts as a major driver of abnormal clotting within the vessels, making an unprovoked clot a critical clinical indicator that a malignancy may be forming,” he said.

However, an unexplained clot does not necessarily mean a person has cancer. Doctors must evaluate the patient's symptoms, medical history and other risk factors before deciding whether investigations are warranted.

Also read: Menopause Abruptly Shifts Bones, Liver And Blood Fats, Study Finds

Key Warning Signs

The absence of a clear trigger is a red flag that should not be ignored. Doctors typically look for common causes like recent surgery, trauma, prolonged immobility or long-distance travel before investigating other possibilities.

Dr Bhargava said concern increases when thrombosis occurs without an identifiable cause, particularly in older adults, or when a clot recurs despite adequate treatment. Other warning signs include unexplained weight loss, chronic fatigue, poor appetite, bleeding and changes in bowel movements.

“There is no particular symptom which will allow to distinguish cancer-associated thrombosis from others,” he cautioned, emphasising the need for a comprehensive clinical assessment rather than assuming that every unexplained clot indicates malignancy.

Dr Agrawal also highlighted specific findings that may prompt further investigation. “We suspect an underlying cancer when we encounter specific red flags,” he said, referring to unprovoked clots in older patients and physical findings like lumps, non-healing ulcers, recurring abdominal pain or blood in the stool.

Abnormal blood counts can provide additional clues. Changes in haemoglobin, white blood cell counts or platelet levels may lead doctors to investigate possible blood-related cancers or other underlying conditions.

Also read: 'Humanity Can Still Act': Lancet Warns Of 17 Global Health Threats By 2100

Cancers Linked With Unexplained Blood Clots

Certain cancers come with a greater risk of venous thromboembolism, which includes deep vein thrombosis (DVT) and pulmonary embolism (PE).

“Certain cancers that predispose one to venous thromboembolism include pancreatic, lung, stomach, colorectal and ovarian cancers. Others include some forms of blood cancers,” Dr Bhargava said.

He explained that the risk varies according to the type and stage of cancer and the treatment involved. In some patients, an unprovoked clot may develop before the cancer itself is diagnosed.

The location of the clot can also influence how symptoms appear. DVT commonly affects the deep veins of the legs, causing swelling, pain and tenderness. When a clot travels to the lungs and causes a pulmonary embolism, symptoms may include chest pain and breathlessness.

Dr Agrawal said that clots in abdominal veins may cause abdominal pain, liver dysfunction, an enlarged spleen or intestinal bleeding. Clots affecting blood vessels in the brain or central nervous system may produce neurological symptoms, including paralysis. However, the location of a clot alone cannot prove if cancer is present.

Also read: High BP in Pregnancy Linked to 42,000 Maternal Deaths, 500,000+ Stillbirths, Newborn Deaths: WHO

What Investigations Are Recommended?

Doctors generally begin with a detailed medical history, physical examination and blood tests. These may include a complete blood count and assessments of kidney and liver function. Further testing depends on the clinical findings. Imaging or endoscopy may be recommended when symptoms, examination findings or blood abnormalities raise suspicion of an underlying malignancy.

Dr Bhargava cautioned against automatically subjecting every patient with unexplained thrombosis to extensive testing. “It is not always necessary to perform extensive imaging of the whole body or tumour marker testing in every patient with a clot that is unexplained and does not have any other worrying signs,” he said.

The aim is to identify cancers that warrant further investigation while avoiding unnecessary radiation exposure and incidental findings.

Dr Agrawal said doctors may use CT scans to look for hidden tumours, with MRI or PET scans considered for specific cancer evaluations. The extent of testing depends on factors such as the patient's age, clinical presentation, blood counts and physical examination findings.

When a patient has both cancer and thrombosis, doctors must manage the clot while navigating cancer treatment and the patient's risk of bleeding. “Anticoagulants are usually administered to prevent the expansion of the existing clot and the occurrence of other clots,” Dr Bhargava said.

The choice of medication, including a direct oral anticoagulant or low molecular weight heparin, depends on the patient's condition. Factors include kidney function, the possibility of gastrointestinal or urinary bleeding, drug interactions and the type of cancer treatment being administered.

Dr Bhargava explained that doctors must also consider platelet counts, planned or recent surgery, chemotherapy-related complications and active bleeding. The duration of anticoagulation is individualised and may extend beyond three to six months while the cancer and its treatment continue to pose a risk.

Menopause is not just the end of fertility or a gradual part of aging. It may trigger an abrupt, and rapid, “cliff-like” biological shift across multiple body systems, including the bones, liver and blood fats, a study has found.

Menopause is a natural stage of aging that ends menstruation and reproductive function. It usually occurs between ages 45 and 55.

It marks the permanent end of menstruation as ovarian follicles are depleted, leading to changes in several sex hormones. The research, published in Nature Medicine, found that some hormonal changes begin more than a decade before the final menstrual period.

The findings suggest that menopause is a distinct, body-wide physiological transition rather than simply a gradual part of aging. Comparable changes were not observed in men, prompting the researchers to describe the transition as a step-like physiological “cliff.”

Dr. Mia Schaumberg, an associate professor of physiology at the University of the Sunshine Coast, said the findings revealed a large “jump,” or change, at menopause that appeared like a “cliff” or “step” and progressed beyond “normal” aging, as represented by the male cohort.

What Did The Study Find?

Also read: Can Menopause Be Delayed? What Science Says About Slowing Ovarian Aging

Menopause has been linked to changes across multiple biological systems. However, establishing when these changes occur has been difficult because the final menstrual period is rarely recorded and long-term studies are relatively small.

To investigate these changes, a team at the Weizmann Institute of Science in Israel developed a computational method to reconstruct physiological changes around the final menstrual period.

The researchers analyzed more than 300 million laboratory tests from over 1 million women in the United States and Israel, covering the period from 1999 to 2024.

Across both datasets, the researchers observed abrupt changes in multiple body systems around menopause. In the US dataset, 52 of 90 laboratory tests showed statistically significant abrupt changes. These included measurements related to sex hormones, bone health, liver and kidney function, blood chemistry and blood fats.

Hormonal Changes Begin Over A Decade Early

Read More: ‘I Was Vocal About Cancer But Silent About Menopause Out Of Shame’, Says Actress Lisa Ray

The study found that three sex hormones began changing rapidly more than a decade before the final menstrual period:

• Anti-Müllerian hormone (AMH): Declined rapidly around 15 years beforehand.
• Follicle-stimulating hormone (FSH): Increased rapidly around 14 years beforehand.
• Estradiol: Changed around 12 years beforehand.

These findings suggest that hormonal changes associated with menopause begin much earlier than the final menstrual period and may precede broader physiological changes.

How Does Menopause Affect Bones, Liver And Kidneys?

The physiological changes were not limited to sex hormones such as estrogen. They were also detected in laboratory tests reflecting the function of other bodily systems, including the bones and kidneys.

“The postmenopausal results pointed toward poorer health outcomes,” Dr. Schaumberg said.

The researchers noted that the systems showing the most significant changes, including bone health and the liver, are particularly sensitive to estrogen. In contrast, systems with weaker known links to estrogen did not show detectable changes of the same kind.

Why Experts Disagree?

Australian experts urge caution interpreting the results. Martha Hickey, head of menopause services at The Women's Hospital Victoria who was not involved in the study, described the claim of "cliff-like" changes across multiple body systems as "unnecessarily alarming" for women.

"Physiological cliff is not a scientific or medical term," she told ABC News.

Sydney-based general practitioner Elina Safro, who chairs the education subcommittee of the Australasian Menopause Society, also agreed.

"My reading is that the 'cliff' theory is not plausible," she said.

Can Menopausal Hormone Therapy Help?

The study found that menopausal hormone therapy (MHT), also called hormone replacement therapy (HRT) and replaces estrogen and progesterone, was associated with smaller changes in several measures, particularly those related to bone, liver and kidney function.

The authors suggested that this finding could indicate a protective effect of MHT on certain bodily systems, including the skeletal system. But more research is needed to establish it.