Walking is more than just a way to move from point A to point B—it may be a simple yet powerful way to boost your mental health. While it is constantly known to impact your physical well-being, research has found that it can also help you tackle depression. According to the study, adults walking 5,000 or more steps daily experienced fewer depression symptoms compared to those who walked less. Mental Health benefits increased with more steps. For instance, research participants, who walked over for at least 7,500 steps every day saw a 42% reduction in depression symptoms.

Interestingly, even a modest boost in daily steps made a difference. Adding just 1,000 extra steps daily was linked to a lower risk of depression. Another analysis from the same study highlighted that people who hit 7,000 steps or more each day were less likely to develop depression than those who walked less. Experts have said that walking may reliably reduce depression by measurable amounts while also potentially lowering the risk of developing depression.

For their research, experts reviewed data from 33 studies involving over 96,000 adults to explore the link between walking and reduced depression symptoms. The studies used wearable devices like pedometers and smartphones to measure participants' step counts, typically over a week. The meta-analysis found that walking not only reduced depression symptoms but also served as a practical, low-pressure alternative to structured exercise, especially for those who might find more intensive workouts intimidating.

However, the researchers acknowledged some limitations. People who walked more might already feel better, and the study didn’t explore other factors, such as the potential benefits of walking in nature or with others, which could further improve mood.

How Many Steps Should You Walk Everyday?

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Melatonin has become one of the most widely used sleep aids in recent years. Many people rely on it to manage jet lag, night-shift sleep cycles, or occasional insomnia. Surveys show that a large share of adults have tried melatonin at some point, often assuming it is completely harmless because it is available over the counter.

In most cases, short-term use is safe, but a growing number of emergency calls and medical reports show that misuse and high doses can cause real problems, especially when taken without guidance.

We got in touch with Dr Lohit Kumbar, Endocrinologist at SDM College of Medical Sciences and Hospital in Dharwad, who explained how melatonin overuse affects the body, the long-term concerns linked to prolonged use, and the safest way to take it.

How Melatonin Overdose Affect the Body?

Melatonin is produced naturally by the pineal gland at night. It plays a central role in sleep regulation, but it also influences blood pressure, body temperature, and the body’s antioxidant activity. Dr Kumbar told us, supplements mimic this natural hormone and are often used for insomnia and several neurological or developmental conditions, including Alzheimer’s disease, autism spectrum disorder, and mild cognitive impairment. Because it supports these functions, many assume that more melatonin means better sleep, which is not true.

Dr Kumbar notes that even though melatonin is generally safe, high doses can cause immediate discomfort. The most common signs of excess intake include daytime sleepiness, headache, dizziness, nausea, and sleep disturbances. These symptoms usually appear when the dose goes beyond 10 mg per day, which is far above what most people need. In a few rare situations, more serious reactions have been reported. These include autoimmune hepatitis, confusion, optic neuropathy, psychotic episodes, seizures, and unusual skin eruptions. Such cases are linked to a wide range of doses, from as little as 1 mg to as high as 36 mg, suggesting that individual sensitivity varies.

Melatonin Long-Term Risks You Should Know About

While overdose symptoms appear quickly, long-term risks build up slowly. Prolonged melatonin use, especially over six months or more, may affect reproductive hormones. According to Dr Kumbar, this can lead to reproductive dysfunction, delayed puberty in younger users, and concerns about fetal development if the supplement is taken during pregnancy. These risks are not yet fully understood, largely because long-term data is limited, but the existing evidence is strong enough for doctors to urge caution.

Pregnant and breastfeeding women, in particular, are advised to avoid melatonin unless a doctor specifically recommends it. Children and adolescents should also use it only under strict medical guidance.

How to Use Melatonin Safely

Safe use begins with sticking to the lowest effective dose. Dr Kumbar recommends keeping daily intake at or below 5 to 6 mg. Most adults respond well to even smaller amounts, and higher doses do not improve sleep quality. If melatonin becomes a regular part of your routine, medical supervision is important. A doctor can help determine the right dosage, ensure there are no interactions with other medicines, and monitor any side effects.

Melatonin can be helpful when used responsibly, but it is not a cure-all for sleep problems. Understanding the risks of overuse ensures you protect your long-term health while still getting the rest you need.

NHS Flu Cases: Flu season has arrived far earlier than expected this year, and hospitals across England are already seeing a sharp rise in cases. The latest figures show that the number of patients admitted with flu is more than 50 percent higher than the same week last year. During the week starting 24 November, an average of 1,717 people were in hospital with flu each day, including 69 who needed critical care, as per The Independent.

In the same week last year, the total was 1,098 patients, with 39 in critical care. These numbers follow recent warnings from the NHS, which urged vulnerable groups to get their flu jabs as early as possible, as experts fear this could turn into one of the most challenging winters in recent memory. This raises several key questions. What is driving this sudden surge, how severe could the coming months be, and how much protection can the vaccine offer?

NHS Flu Cases: What’s Causing The Flu Surge?

Specialists suspect an altered form of influenza A is behind the early rise in cases. They observed Australia’s recent flu season, which often gives a hint of what lies ahead for the UK, and saw record-breaking infection levels. Alerts also came from the Asia-Pacific region, where Japan announced a flu epidemic in October and schools were temporarily closed.

Flu viruses fall into three groups: influenza A (H1N1), influenza A (H3N2), and influenza B. This year, the main culprit is the H3N2 strain. Flu viruses constantly change through a process called antigenic drift, which is why vaccines are updated each year. In the Northern Hemisphere, the strains for the upcoming winter season are chosen in February.

However, this particular H3N2 strain, known as subclade K, changed more rapidly over the summer and is now considered significantly different from the strain used in the current vaccine, according to the UK Health Security Agency (UKHSA). After reviewing the latest NHS numbers, Sarah Woolnough, chief executive of The King’s Fund, noted that the flu season has “not yet peaked,” adding that it is still uncertain how long this early surge will last.

NHS Flu Cases: How Bad Is It?

Health experts fear that thousands of people could lose their lives this winter. Flu-related deaths more than doubled last year, with the UKHSA estimating 7,757 deaths in England, compared with 3,555 the year before. Deaths among children also rose from 34 to 53. Senior NHS leaders have warned of a very difficult winter ahead. In November, NHS England chief executive Jim Mackey said staff may face “one of the toughest” seasons yet.

He admitted that the prospect of a long, heavy flu season had been a major concern, and current trends suggest that these worries were well founded. Australia recorded its worst flu season on record, with more than 410,000 cases, and the expectation is that the UK may face similar patterns. He added that from December through March, hospitals will likely run at full capacity.

NHS Flu Cases: How Effective Are The Vaccines?

The UKHSA has analysed how well this year’s vaccine is performing by examining whether vaccinated people are less likely to be admitted to hospital with flu. Early assessments show that the vaccine is offering around 70 to 75 percent protection against hospital attendance in children aged two to seventeen, and around 30 to 40 percent protection in adults.

Dr Jamie Lopez Bernal, consultant epidemiologist for immunisation at UKHSA, said he remains confident that the vaccine will provide important protection for those most at risk, regardless of which strain becomes dominant. He explained that practising good respiratory hygiene and reducing contact with others when symptomatic can also help lower transmission. According to NHS England, 14.4 million flu vaccines were administered during the autumn, which is more than 160,000 ahead of the same point last year.

NHS Flu Cases: Should You Get A Flu Vaccine?

Flu vaccinations are free and advised for several groups, including:

• Everyone aged 65 and above
• People under 65 who fall into clinical risk categories
• Residents of care homes and their carers
• Pregnant women
• Close contacts of people who are immunosuppressed
• Frontline health and social care workers
• Children

Vaccinations began in October, but anyone eligible can still get their jab until 31 March.

You can get vaccinated by:

• Making an appointment with your GP surgery
• Booking a free NHS flu jab at a pharmacy through the NHS website or app
• Visiting a pharmacy that offers walk-in NHS flu vaccinations if you are 18 or older

As of 23 November, 69.6 percent of people aged over 65 had received their jab. Uptake was lower in other groups, including adults under 65 with long-term health conditions (35.1 percent), pregnant women (33.9 percent), and children aged two (39.8 percent) and three (40.3 percent).

A federal vaccine advisory group in the United States is preparing to decide whether newborns should continue to receive the hepatitis B vaccine, which was the first shot proven to prevent cancer. The CDC committee is expected to revisit the long-standing guidance from the early 1990s, when the vaccine began to be given within the first 24 hours of life.

As per CNN, advisers to the Centers for Disease Control and Prevention will be voting on Friday to vote on whether the agency should move away from its long-held recommendation that every infant receive the hepatitis B shot shortly after birth. The information below outlines key points everyone should understand about hepatitis B and its vaccine.

What is Hepatitis B?

Hepatitis B is a viral infection that affects the liver. Many adults are able to clear the virus after an acute infection. Some, however, go on to develop chronic hepatitis B, which increases the risk of liver cancer, liver failure and cirrhosis, or permanent scarring of the liver.

People who live with chronic hepatitis B face a much higher chance of dying early. At the ACIP meeting on Thursday, Dr. Sandra Fryhofer, who spoke on behalf of the American Medical Association, described her experience working on a hepatitis B ward during medical school, according to CNN.

She said that those were the sickest patients she had ever encountered. She explained that she has treated people with liver disease caused by hepatitis B, cirrhosis linked to the virus, and liver cancer, as well as deaths related to the infection. Infants and young children who contract hepatitis B are far more likely to develop lifelong disease, including about 90 percent of infected babies and roughly 30 percent of children between one and five years of age.

How Is Hepatitis B Spread?

The hepatitis B virus is highly contagious. It spreads when blood, semen or other bodily fluids from a person who carries the virus enter the body of someone who is not infected.

Certain medical conditions, personal habits and other circumstances can raise the risk, such as injection drug use or sexual contact, but the virus can infect anyone. Hepatitis B can also pass from an infected mother to her baby during childbirth, whether through a vaginal delivery or a C section.

How Common Is Hepatitis B?

Many people living with hepatitis B show no clear symptoms, and more than half may not know they are infected. Recent CDC figures report about 2200 newly documented cases of acute hepatitis B in 2023, although the true number is estimated to be more than six times higher, closer to 14400.

The CDC also estimates that about 640000 adults in the United States have chronic hepatitis B. Worldwide, the World Health Organization reports that 254 million people are living with chronic hepatitis B, with about 1.2 million new infections each year.

Can Hepatitis B Be Treated?

There is no treatment for acute hepatitis B. Some medicines are available for chronic infection. These treatments may need to be taken for life because there is no cure.

How Can Hepatitis B Be Prevented?

Vaccination is the most reliable way to prevent hepatitis B. The shots offer strong protection in infancy and continue to shield individuals well into adulthood.

Most people who live with hepatitis B contracted it as babies or very young children, when their immune systems were not fully developed, according to the CDC. At present, the agency recommends that all infants receive the vaccine at birth before leaving the hospital.

Babies usually receive a three dose series. A scientific review by the Vaccine Integrity Project found that 95 percent of healthy infants develop enough immunity after the third dose. The vaccine also lowers the risk of infection by nearly 70 percent in babies born to mothers who have hepatitis B.

More than 90 per cent of people who completed the vaccine series showed signs of continued protection 30 years later, based on CDC data.

Is The Hepatitis B Vaccine Safe?

According to the Vaccine Integrity Project’s review, giving the hepatitis B shot at birth has consistently proven safe. Only mild and short-lasting reactions have been noted, such as slight swelling or redness at the injection site and low fever. There was no rise in serious life-threatening reactions linked to the vaccine.

Dr. Anthony Fiore, an infectious diseases specialist and former CDC official who worked in the hepatitis division, described it as a very safe vaccine. He said it has been studied thoroughly before and after approval. He added that the United States vaccine safety systems have looked closely at concerns about fever or other chronic problems.

He explained that none of these concerns have been confirmed. No long-term harm has been linked to the vaccine, and nothing comes close to the danger posed by chronic hepatitis B infection.