If you find yourself waking up often during the night to use the bathroom, you may want to take a closer look at your diet—particularly your intake of carbohydrates and snacks. While the occasional late-night trip to the toilet isn’t unusual, consistently waking up to urinate—especially more than once a night—could indicate a condition known as nocturia.

According to the UK’s National Health Service (NHS), nocturia is defined as the need to wake up frequently during the night to urinate. Though it becomes more common with age, particularly among older adults, frequent episodes may point to underlying health concerns such as diabetes, high blood pressure, or an overactive bladder.

What Is Nocturia?

Medical experts, including health educator Dr Eric Berg, while speaking to a leading media organisation, suggested that nocturia can often be traced back to insulin resistance—a condition where the body’s cells no longer respond effectively to insulin. This results in elevated blood sugar levels, prompting the kidneys to work harder to flush out the excess glucose through urine, including during nighttime hours.

Dr Berg explains that insulin resistance is commonly associated with obesity, especially around the midsection, a sedentary lifestyle, and diets high in refined carbohydrates and processed foods. Other factors like age, genetics, and certain medications can also contribute to the problem.

Carbohydrate And Nocturia

If your nighttime trips to the bathroom are becoming disruptive, it may be worth assessing your carbohydrate intake. Dr Berg recommends cutting down on carbs to less than 30 grams per day and eliminating frequent snacking—especially at night. He also advises incorporating intermittent fasting, which involves reducing the number of meals without necessarily cutting calories.

“Stop snacking at night and stop snacking in general,” Dr Berg advises. “Reducing how often you eat, not necessarily how much, can significantly improve insulin resistance.”

In addition to dietary changes, Dr Berg encourages incorporating apple cider vinegar into meals—about a tablespoon diluted in water before eating. Apple cider vinegar is believed to help regulate blood sugar levels naturally. Regular exercise, ideally three times a week, is another powerful tool to combat insulin resistance and improve overall metabolic health.

There are also other medical explanations for nocturia. In men, an enlarged prostate may prevent the bladder from emptying fully, while women may experience nighttime urination due to pelvic organ prolapse. Conditions such as heart failure can cause fluid buildup in the legs, which redistributes when lying down, prompting the kidneys to excrete more urine. Bladder infections and hormonal changes affecting antidiuretic hormone (ADH) levels may also play a role.

If you're waking up between 2 a.m. and 3 a.m. regularly to urinate, healthcare providers recommend speaking with a doctor. Identifying and addressing the root cause—whether it is dietary, hormonal, or medical—is key to improving your sleep and overall well-being.

In the end, tackling nocturia could be as simple as adjusting your diet and lifestyle. As Dr. Berg notes, “You’ll be surprised how quickly people see results just by making small, consistent changes.”

You go for a routine check-up, and your doctor warns about high cholesterol. The usual solution? Statins. But what if lifestyle changes could work even better? Science-backed habits—like eating right, staying active, and managing stress—can naturally lower bad cholesterol, improving heart health without solely relying on medication.

High cholesterol is now a significant health issue, causing an elevated risk of heart disease, stroke, and other cardiovascular diseases. Although statins, or cholesterol-lowering drugs, are widely prescribed, they might not be the ideal or sole answer.

LDL cholesterol makes the largest single contribution to atherosclerosis, where arteries constrict and thicken with a buildup of plaques. Atherosclerosis risk factors include an increased risk for heart attacks and strokes, and for decreased blood flow to crucial organs. In most cases of high cholesterol, there is an underlying genetic condition. However, unhealthy eating patterns, physical inactivity, cigarette smoking, as well as coexisting medical diseases like diabetes and hypothyroidism, can contribute to elevated levels of LDL cholesterol. According to Dr. Kapil Kochhar, Head of General & Minimally Invasive Surgery, four potent lifestyle changes can reduce 'bad' cholesterol (LDL) levels better than medication alone.

The better news? When adopted early and consistently, these four lifestyle changes can be more effective at reducing cholesterol levels than statins, without the side effects.

1. The Power of a Heart-Healthy Diet

Diet is the most important aspect in lowering cholesterol levels. Dr. Kochhar underlines that saturated and trans fat can be substituted with heart-friendly fats to a great extent and this will directly affect the levels of LDL.

Fiber foods like oats, lentils, beans, and fruits serve as natural cholesterol absorbers and enable the body to get rid of excess LDL. Soluble fiber traps cholesterol in the intestine and prevents it from being absorbed into the blood.

Healthy fats in nuts, seeds, avocados, and olive oil should substitute saturated fats from fried and processed foods. Omega-3 fatty acids, which are found in fatty fish such as salmon and mackerel, are very effective in lowering LDL and increasing 'good' HDL cholesterol.

Dr. Kochhar also cautions against too much consumption of refined sugars and carbohydrates, which can lead to increased triglyceride levels, another heart disease risk factor. Instead, he recommends whole grains, leafy greens, and lean proteins as the best sources to create a balanced, cholesterol-friendly diet.

2. Key to Balancing Cholesterol is Daily Exercise

Regular physical activity is an important part of heart health and cholesterol control. Exercise not only reduces levels of LDL cholesterol, which helps to clear excess cholesterol from the blood.

Dr. Kochhar suggests a minimum of 30 minutes of moderate exercise, including brisk walking, cycling, swimming, or strength training, on most days of the week. Research has demonstrated that aerobic exercise enhances cholesterol profiles by increasing the body's capacity to metabolize fats.

Also, physical activity promotes weight control, an important consideration in patients with high cholesterol. The most common reason for increased levels of LDL is obesity, and weight loss is associated with favorable changes in the lipid profile. Even small regular efforts in physical activity are followed by long-term benefits.

3. Stress Management for a Better Heart

Stress has an immense effect on cholesterol levels by usually resulting in unhealthy ways of coping, for example, smoking, overeating, or taking too much alcohol. Cortisol, which is the body's major stress hormone, has also been associated with elevated LDL cholesterol and triglyceride levels.

Dr. Kochhar points to stress management methods as a crucial aspect of reducing cholesterol naturally. Doing yoga, meditation, deep breathing, and sleeping well can assist in balancing cortisol levels and averting spikes in cholesterol.

In addition, partaking in soothing activities—reading, being in nature, or being mindful—are also beneficial to heart health. Research indicates that individuals who can effectively manage stress have improved cholesterol and cardiovascular functioning.

4. Quit Smoking and Reducing Alcohol Intake

Smoking and heavy drinking can greatly raise cholesterol levels and overall cardiovascular risk.

Dr. Kochhar says that smoking injures blood vessels and decreases HDL cholesterol, allowing LDL cholesterol to more readily build up in arteries. Smoking cessation can produce nearly instant changes in cholesterol levels and overall cardiac health.

Equally, heavy alcohol consumption leads to elevated triglycerides, an unhealthy type of fat in the blood. Though moderate drinking—especially red wine—has been associated with certain heart benefits as a result of its antioxidant nature, heavy consumption cancels these benefits. Dr. Kochhar recommends that alcohol consumption be restricted to moderate levels, which he defines as a drink a day for women and two drinks a day for men.

Long-Term Consequences of Lifestyle Modification

Although statins can efficiently reduce cholesterol, they are associated with possible side effects like muscle aching, liver injury, and gastrointestinal complications. In addition, they fail to correct the underlying causes of high cholesterol, so people end up relying on medication for the rest of their lives.

Conversely, becoming heart healthy does not just decrease cholesterol but also enhances well-being. A synergy of healthy diet, exercise, stress control, and smoking cessation is a long-term solution to heart health.

Dr. Kochhar stresses that these lifestyle changes, when adhered to daily, can equal or even surpass the potency of statins. Further, they lead to improved blood pressure, weight control, and lower inflammation—resulting in a balanced approach to preventing heart disease.

High cholesterol is a leading worldwide health issue, yet medication is not the solution. Four potent lifestyle tricks—enhancing diet, boosting exercise, stress management, and quitting unhealthy habits—can reduce cholesterol more efficiently than statins in most instances, states Dr. Kapil Kochhar.

While statins may be necessary for some individuals with extremely high cholesterol or genetic predisposition, lifestyle changes remain the most effective and sustainable method for long-term heart health.

Dr. Kapil Kochhar is Head of General & Minimally Invasive Surgery (Unit II) at Artemis Hospitals In India

Anybody who has ever been on a weight-loss journey understands the thrill of watching progress on the scale. That progress, however, tends to come to a screeching halt when only a few of those pesky pounds are left. Ironically, losing the last 5 pounds may be harder than losing 50.

Early in your weight loss, basic lifestyle changes—such as substituting sweet drinks for healthier beverages or taking more daily steps—can be quite productive. However, as you near your ideal weight, your body becomes more resistant to weight loss. This is because your body has an intrinsic set range of weight that it will fight to maintain. The thinner you get, the more your body resists letting go of its stores of energy, and therefore weight loss is harder to achieve.

Also, as your weight decreases, so does your basal metabolic rate (BMR)—the amount of calories your body expends at rest. A lighter body needs fewer calories to operate, so the diets and workouts that worked at first may no longer work. Even exercise that once burned a lot of calories now provides decreasing returns.

If you find yourself stuck on this plateau, don't panic. You've already done the toughest part. It's time now to make small, expert-recommended tweaks that can finally bring you over the finish line.

3 Things That You Can Help You Lose Weight

It's simple to write off a paltry 5 pounds as nothing, but retaining excess fat—particularly visceral fat—can cause metabolic problems. Visceral fat, the internal belly fat that encases your organs, leads to insulin resistance, fatty liver, and even inflammation of the pancreas. These problems can ultimately cause weight gain in the midsection, tiredness, and even puffiness in the hands, feet, and face.

By shifting your focus from the scale to metabolic health, you’ll not only drop those last few pounds but also improve your overall well-being. The good news? Achieving this requires only three fundamental changes, followed consistently for eight weeks.

1. Optimize Your Sleep Routine

A regular sleep routine is key to long-term weight loss, especially when focused on visceral fat. Your body controls fat storage and metabolism through hormones such as cortisol, leptin, and ghrelin—all of which are directly influenced by the quality of your sleep.

To ensure optimal fat burning, stick to a consistent sleep routine:

• Go to bed and wake up at the same hour each day, including weekends.
• Strive for 7–9 hours of good quality sleep each night.
• Steer clear of blue light from screens at least one hour prior to sleep.
• Cut down on afternoon caffeine consumption to avoid interrupted sleep patterns.

Controlled sleep habits stabilize cortisol levels, which in turn avoids excessive fat storage, especially around the abdominal area.

2. Take a Daily 30–45 Minute Walk in Nature

Exercise is a building block of weight loss, yet not all exercises provide the same metabolic payoff. Rather than boosting your gym time or running on the treadmill, focus on outdoor walking in daylight.

Why? Natural light exposure regulates your circadian rhythm, maximizing cortisol metabolism. This maximizes insulin sensitivity and fat loss. Walking outdoors also promotes mindfulness, which leads to reduced stress—a major source of belly fat.

To add this to your daily routine:

• Take a minimum of 30–45 minutes' walk each day, ideally early morning.
• Select nature trails, parks, or quiet neighborhoods instead of indoor gyms or treadmills.
• Keep your pace consistent but prevent high-intensity spikes, which can cause a surge in cortisol levels.

In just eight weeks, this subtle adjustment can remarkably speed up fat loss and lead to improved hormonal balance.

3. Emphasize High-Satiety Whole Foods

Diet is key to losing those final few pounds, but severe calorie cutting or eliminating entire food groups isn't the answer. Rather, eat whole foods with a high satiety index—foods that fill you up longer and give you the nutrients you need.

Strive for a diet made up of at least 75% whole, minimally processed foods. These are:

• Lean Proteins: Chicken, turkey, fish, eggs, and plant protein sources such as lentils.
• Fiber-Rich Vegetables: Leafy greens, cruciferous vegetables (broccoli, cauliflower), and bell peppers.
• Healthy Fats: Avocados, nuts, seeds, and olive oil.
• Complex Carbohydrates: Quinoa, sweet potatoes, oats, and legumes.

Avoid ultra-processed foods, high sugar, and artificial sweeteners, which interfere with metabolic processes and stimulate cravings.

Do You Really Need to Lose the Last 5 Pounds?

If you’ve followed these strategies and still struggle to shed those last few pounds, it may be time to reassess whether they truly matter. Rather than focusing solely on weight, pay attention to more meaningful health markers like blood pressure, cholesterol levels, and blood sugar.

Moreover, if you’ve incorporated strength training into your fitness routine, your scale weight may stay the same—or even increase—due to muscle gain. Muscle is denser than fat, so a leaner, stronger body may not always reflect a lower number on the scale.

If achieving the last 5 pounds necessitates drastic limitations or unhealthy behaviors, it is perhaps more worthwhile to redirect your energy toward embracing a balanced, healthy lifestyle instead of fixating on a random number. Ultimately, health is about more than what the scale reads—it's about feeling strong, energized, and confident in your body.

The last leg of your weight-loss journey calls for strategic, thoughtful adjustments and not drastic action. By setting a regular sleep pattern, adopting outdoor activity, and focusing on whole, nutrient-rich foods, you can now overcome your plateau and achieve your healthiest state.

Stick to these proven-by-experts strategies for a mere eight weeks, and you might discover not only does the fat disappear but your overall well-being and health improve dramatically as a bonus.

Tuberculosis (TB) killed 1.25 million people in 2023 alone, as per data from the World Health Organisation (WHO). With rising cases, it has probably returned to being the world’s leading cause of death from a single infectious agent, following three years in which it was replaced by coronavirus disease (COVID-19). While it is known to be a condition impacting the lungs, there are rare cases where it spreads outside the lungs (extrapulmonary TB). One of them is breast Tuberculosis (TB).

What Is Breast TB An How Does It Spread?

The first case of breast TB was recorded by Sir Astley Cooper who described it as "scrofulous swelling of the bosom”. Tuberculosis is caused by Mycobacterium tuberculosis and affects primarily the lungs. Breast Parenchyma (the glandular and ductal tissue within the breast, which is responsible for milk production and storage) is resistant to this TB-causing bacteria. However, in several cases, it is spread to the breast tissue. In primary form, it is spread of infection through abrasions in the skin of the breast or through cracks in the nipple. The secondary form of this disease can be caused by the retrograde spread from infected axillary lymph nodes, or by direct spread from tissue in the ribs, sternum, shoulder joint, costochondral cartilage, or pleura adjacent to the mammary gland tissue.

According to a 2012 study, Breast TB is an uncommon form of the disease occurring outside the lungs, comprising less than 0.1% of breast conditions in developed nations but rising to 3-4% in regions with high tuberculosis prevalence like India and Africa. It primarily affects women of reproductive age who have given birth and are lactating.

Causes Of Breast TB

There are several ways in which you can contract breast TB. The top three of them are:

• Hematogenous spread which is the most common and results in lung infection
• Lymphatic spread via dissemination to more specifically axillary lymph nodes
• Direct spread from the chest wall or pleura

It is pertinent to note that this condition is common among people with compromised immunity levels. The list includes HIV positives and those taking immunosuppressive medications.

How To Identify Breast TB?

• A painless, firm lump is the most common presentation
• Some people may feel pain or even tenderness at some point
• Nipple discharge which may be bloody or purulent
• The overlying skin may show ulceration, dimpling, or sinus tract formation
• Swelling of the axillary lymph nodes.