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 shape of your gluteus maximus, the largest muscle in your backside, may offer surprising clues about your likelihood of developing diabetes. New research suggests that the contours of this major muscle change with age and health conditions, helping scientists better understand how fitness, muscle health, and metabolism are connected.

Ageing, Weight, and Diabetes: What We Already Know

For years, the NHS has warned that ageing and excess weight increase the risk of developing Type 2 diabetes. However, this new study goes beyond traditional measures, proposing that the shape of the gluteus maximus itself shifts as people age or develop conditions such as osteoporosis or diabetes. These subtle muscular changes could provide valuable information about a person’s metabolic health.

Why the Gluteus Maximus Matters

Researchers from the University of Westminster highlighted that the gluteus maximus plays a key role not just in movement but also in metabolic regulation. Healthy, well-maintained muscles can improve blood sugar control and reduce the burden on organs involved in glucose processing.

Dr Marjola Thanaj, co-author of the study from the university’s Research Centre for Optimal Health, explained, as reported by Independent: “People with higher fitness, as measured by vigorous physical activity and hand grip strength, had a greater gluteus maximus shape, while ageing, frailty and long sitting times were linked to muscle thinning.”

Mapping the Muscle

To understand these differences, researchers used advanced MRI 3D mapping to create a detailed anatomical model of the gluteus maximus. By analyzing more than 61,000 MRI scans from the UK Biobank database, they discovered that the shape, not the size, of the muscle varied significantly between individuals with diabetes and those without it.

What the Study Found

The MRI analysis revealed distinct, sex-specific patterns linked to Type 2 diabetes. Among male participants living with the disease, those classified as “frail” showed widespread muscle shrinkage across the gluteus maximus, indicating a loss of muscle quality and strength.

Women with diabetes, on the other hand, had enlarged muscle shapes — not because of increased muscle strength, but because of fat infiltrating the muscle tissue. This type of fat infiltration often signals declining muscle function and poorer metabolic health.

Dr Thanaj said these patterns underline a crucial point: men and women can experience the same illness in very different biological ways, which may influence diagnosis and treatment strategies in the future.

Why Maintaining Muscle Mass Matters

Beyond appearance or strength, muscle health is essential for long-term wellbeing. Maintaining muscle mass supports blood sugar regulation, reduces the risk of cardiovascular disease, and lowers the likelihood of developing fatty liver disease, all conditions closely linked to metabolic health.

Professor Louise Thomas, senior author of the study, told The Times: “Maintaining muscle mass as we age is one of the most important things we can do for our long-term health. If people understand how important their muscles are, and make small changes to keep them healthy, that could have a huge impact on disease across the population.”

Small Steps to Strengthen Your Glutes

Improving glute muscle health doesn’t require intense gym sessions. Simple actions such as taking the stairs instead of the lift, adding squats or lunges to your routine, or breaking up long periods of sitting can help tone and strengthen the gluteus maximus.

Kidney disease is rising at an alarming pace worldwide, and it’s now among the top causes of death. A Lancet study highlights that the number of people living with chronic kidney disease jumped from 78 million in 1990 to nearly 788 million in 2023. That’s a massive tenfold spike, and a reminder that our kidneys need more attention than we realize.

The tricky part? Kidney problems often progress silently. Many people don’t realize anything is wrong until the kidneys are already significantly damaged. That’s why experts strongly emphasize early screening. According to nephrologists like Dr Arjun Sabharwal, a few simple tests — often quick and inexpensive — can help catch kidney issues early and improve treatment outcomes.

Below are the four key tests everyone should know about, especially if you have diabetes, high blood pressure, a family history of kidney disease, or you’re simply trying to stay proactive about your health.

Creatinine Blood Test & eGFR: Your First Kidney Health Check

eGFR uses creatinine values along with age and other factors to estimate how well your kidneys are functioning overall. Doctors often say, “Creatinine is just a number — eGFR tells you how much your kidneys are working.”

An eGFR below normal may be an early signal that your kidneys aren’t filtering efficiently, even if you feel fine.

Cystatin C: A More Accurate Indicator for Some People

Cystatin C is a protein produced naturally by all cells. When kidneys are healthy, its levels stay stable; when the kidneys struggle, the levels rise.

Experts highlight that Cystatin C can be more reliable than creatinine for people with very high muscle mass, those who work out intensely, or individuals taking supplements that may affect creatinine readings. If creatinine results seem unclear or inconsistent, this test adds clarity.

Urine Dipstick Test: Quick and Tells You a Lot

Before kidney function takes a major hit, the body often shows early warnings — one of which is protein leakage in urine. A urine dipstick test is one of the fastest ways to detect this.

A chemically treated strip is dipped into your urine sample, and if proteins like albumin are present, the strip changes color. It’s simple, non-invasive, and helpful for spotting early kidney damage.

Urine Protein-to-Creatinine Ratio (UPCR): How Much Protein Is Leaking

If a dipstick shows abnormalities, the next step is often a UPCR test. This test measures exactly how much protein is leaking into the urine relative to creatinine. Higher levels may signal worsening kidney function or underlying disease. Doctors use UPCR to assess the severity of kidney damage and monitor progress over time.

When to See a Nephrologist

If any test shows rising creatinine, an abnormal eGFR, protein in urine, or blood detected on a dipstick, it’s crucial to book an appointment. Lifestyle tweaks, home remedies, or detox drinks cannot reverse kidney damage. Expert evaluation is essential.

In 2025, thanks to climate change, rapid urbanization, and frequent travels, new viruses, their strains, and infections have spread frequently. Infections have affect millions and some diseases have come back with their new strains, which have been more contagious, whereas other diseases are finding new ways to emerge.

As we look back at the year, which is about to end in just another month, let us look back at the top 5 infectious diseases of 2025.

Respiratory Infections

In 2025, respiratory infections were the most widespread, with new COVID-19 variants emerging every now and then. Along with this common flu too has emerged. This has weakened immunity and made elderly and infants, and people with comorbidities more vulnerable to the diseases.

The new COVID variants in India are linked with the JN.1 variant and its sub-variants like LF.7 and NB.1.8. The COVID variants in the UK which were active were XFG, NB.1.8.1, or known as the Stratus and Nimbus variants. Other variants were XFG.3, XFG.5, and XFG.3.4.1.

Tuberculosis (TB)

Tuberculosis still continues to be a major infectious disease in 2025, especially in countries like India. As per the World Health Organization (WHO), tuberculosis caused 1.25 billion deaths in 2023. It becomes the world's leading infectious disease after COVID-19.

Each day, close to 3,425 people lose their lives to TB, and close to 30,000 people fall ill with this preventable and curable disease. About 10.8 million people got TB in 2023, which include 6 million, 3.6 million women, and 1.3 million children.

Dengue and other mosquito-borne infections

Mosquito-borne diseases like dengue, chikungunya, malaria, and Zika continued to rise in 2025. The reason being changing weather patterns. Dr Sanjeev Bagai, Chairman of Nephron Clinic, and Senior Consultant Pediatrician and Nephrologist points out that earlier the mosquito-borne diseases were seasonal, however, due to rapid urbanization and climate changes, these diseases have stayed all round the year.

Hepatitis Infections

Hepatitis B and Hepatitis C are among the most common Hepatitis infections in 2025. However, there have been outbreaks of Hepatitis A and E in unsafe water and food. Chronic hepatitis can also damage liver and also lead to cancer. It is a concern because it spreads through contaminated food, unsafe water, blood, and sexual contact. While many people may not show symptoms until serious liver damage occurs.

Symptoms also include jaundice, dark urine, fatigue, nausea, and abdominal pain.

Gastrointestinal Infections

Food- and water-borne infections are still common across the world. Illnesses like salmonella, cholera, rotavirus, and norovirus often spread in areas where hygiene, sanitation, and food safety are poorly maintained.

Why are these infections risky?

They can spread extremely fast, especially among children and older adults. Severe diarrhea and vomiting can lead to dangerous dehydration if not treated in time.

What symptoms should you look out for?

Persistent diarrhea, vomiting, stomach cramps, fever, and signs of dehydration. The best prevention is simple: drink clean water, wash hands regularly, and eat properly cooked food.