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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Constipation is one of the most common digestive complaints affecting people of all ages. It is generally defined as having fewer than three bowel movements per week, passing hard stools, excessive straining, or a feeling of incomplete evacuation.

While occasional constipation is usually not a cause for concern and can often be managed through lifestyle changes, persistent or severe constipation may sometimes indicate an underlying health condition that requires medical attention.

Common Causes of Constipation

Several factors can contribute to constipation, including inadequate fiber intake, insufficient water consumption, lack of physical activity, stress, changes in routine, and certain medications. In many cases, improving dietary habits and maintaining an active lifestyle can help restore normal bowel function. However, when constipation becomes chronic or is accompanied by other symptoms, it should not be ignored.

Warning Signs

One of the most important warning signs is a sudden change in bowel habits, particularly in adults over the age of 50. Persistent constipation associated with unexplained weight loss, loss of appetite, fatigue, abdominal pain, bloating, or blood in the stool may indicate a more serious condition, such as colorectal cancer. Early detection is crucial, making timely medical evaluation essential.

What's Behind Chronic Constipation

Chronic constipation may also be linked to several medical disorders. Conditions such as hypothyroidism, diabetes, Parkinson’s disease, multiple sclerosis, and certain neurological disorders can affect the normal movement of the intestines. In some individuals, constipation may result from pelvic floor dysfunction, where the muscles involved in bowel movements do not coordinate properly.

Irritable Bowel Syndrome (IBS), particularly the constipation-predominant type, is another common cause of ongoing bowel difficulties. Inflammatory bowel diseases, intestinal narrowing, or bowel obstruction can also present with severe constipation and abdominal discomfort.

Many people rely on over-the-counter laxatives for relief. While these medications can be effective when used appropriately, long-term or excessive use without medical supervision may mask an underlying problem and can sometimes worsen bowel function over time.

How To Maintain Good Digestive Health

To maintain good digestive health, individuals should consume a fibre-rich diet that includes fruits, vegetables, whole grains, and legumes. Adequate hydration, regular exercise, and responding promptly to the urge to pass stools are equally important.

Constipation is often harmless, but persistent symptoms should never be dismissed. If constipation lasts for several weeks, becomes increasingly severe, or is associated with alarming symptoms such as bleeding, significant weight loss, or severe abdominal pain, seeking medical advice is essential. Recognizing these warning signs early can help identify serious health conditions and ensure timely treatment.

(By Dr. Pradeepta Kumar Sethy, Director Gastroenterology, Manipal Hospital EM Bypass & Mukundupur)

Yoga may offer benefits beyond flexibility and stress relief, with doctors from the All India Institute of Medical Sciences (AIIMS), New Delhi, ahead of International Yoga Day 2026, saying that studies have shown the ancient practice could help improve outcomes in conditions ranging from unexplained male infertility to autoimmune disorders such as rheumatoid arthritis and fibromyalgia.

This year marks the 12th International Day of Yoga, observed annually on June 21. The theme for this year, "Yoga for Healthy Ageing," highlights the practice's potential to enhance mobility, balance, flexibility, and mental well-being, helping people maintain health and independence at every stage of life.

Yoga And Unexplained Male Infertility

Dr. Rima Dada, Professor at the Laboratory for Molecular Reproduction and Genetics, Department of Anatomy, AIIMS Delhi, told HealthandMe that cases of unexplained male factor infertility have increased in recent decades. In many of these cases, standard sperm parameters appear normal, but sperm cells are affected by oxidative stress and DNA damage.

According to Dr. Rima, studies conducted in men with unexplained infertility found that regular yoga practice reduced oxidative stress, decreased sperm DNA damage, and normalized the expression of genes critical for early embryonic development. These benefits, however, generally require consistent practice for more than six months.

Also read:International Yoga Day 2026: 10 Desk Yoga Poses That Can Undo Hours of Sitting

Dr. Rima described yoga as an “art of living” that combines

• mindful asanas,
• relaxation techniques,
• pranayama,
• meditation,
• healthy nutrition,
• adequate sleep.

According to her, such lifestyle measures may improve sperm DNA quality, motility, and overall reproductive health while potentially reducing the burden of genetic and epigenetic disorders in future generations.

Yoga And Rheumatoid Arthritis

Dr. Rima also highlighted the role of yoga in rheumatoid arthritis, an autoimmune disease that typically affects small joints initially and may later involve larger joints as well as organs such as the lungs, heart, and brain.

She described yoga as an "art of living" that should be incorporated into daily life through mindful asanas, relaxation techniques, pranayama, meditation, a whole plant-based diet, and adequate sleep.

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She added that research has shown that yoga, including asanas, pranayama, and meditation, can help reduce inflammatory cytokines linked to swelling, pain, stiffness, and joint damage. Pranayama practices such as Anulom Vilom, Bhramari, and Ujjayi were highlighted as particularly beneficial.

For people living with rheumatoid arthritis, she recommended beginning with gentle loosening exercises under the supervision of a trained yoga therapist and avoiding strenuous postures during acute flare-ups. Pranayama and meditation, she said, may help reduce inflammation, improve emotional resilience, and support longer periods of remission.

Yoga As An Adjunct Therapy

Dr. Uma Kumar, Head of the Department of Rheumatology at AIIMS New Delhi, explained that autoimmune diseases occur when the immune system mistakenly attacks the body’s own tissues and organs.

Conditions such as rheumatoid arthritis, systemic lupus erythematosus, Sjogren’s syndrome, myositis, antiphospholipid antibody syndrome, and IgG4-related disease can significantly affect quality of life, often leading to pain, fatigue, depression, sleep disturbances, and reduced mobility.

“All these components are improved by yoga,” Dr. Kumar said.

However, she stressed that yoga should be viewed as an adjunct to medical treatment rather than a replacement. According to her, yoga may complement conventional therapies by improving sleep, flexibility, mental well-being, lifestyle habits, and overall quality of life.

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Yoga's Benefits For Fibromyalgia

Dr. Renu Bhatia, Additional Professor in the Department of Physiology at AIIMS Delhi, said supervised yoga therapy may help improve physical activity, sleep quality, muscle blood flow, pain levels, and flexibility in people with fibromyalgia.

The experts described fibromyalgia as a condition characterized by widespread pain despite normal laboratory findings and the absence of obvious inflammation.

Dr. Renu noted that studies have shown six weeks of supervised yoga intervention can reduce tender points while improving sensory symptoms, brain function, and neural excitability. However, she cautioned that yoga should be practiced under supervision, as excessive joint movement may aggravate symptoms in some patients.

Sickle cell disease (SCD) is one of India’s most pressing inherited blood disorders, with an estimated 1 in 86 births among tribal and disadvantaged groups affected.

Despite advances in diagnostics and treatment, families continue to face uncertainty, stigma, and limited awareness.

Why Genetic Counselling Matters

A crucial distinction often overlooked is between sickle cell trait (SCT) and sickle cell disease. Carriers with one gene are usually healthy but can pass the trait to their children, while those with two defective genes live with lifelong complications.

When both parents carry SCT, each child has a 50% chance of inheriting the trait and a 25% chance of developing the disease. This is why genetic counselling must be recognized as an integral part of the care continuum.

Genetic counselling provides clarity on inheritance patterns, transmission risks, and reproductive choices. In high-prevalence communities, it serves as a preventive strategy. Counselling is equally vital after diagnosis, guiding parents on managing complications, navigating education and employment, and preparing adolescents to understand their carrier status before marriage.

Also read: Sickle Cell Disease: Why India Must Add Curative Treatment to Meet Its 2047 Elimination Goal

The Role of National Sickle Cell Anemia Elimination Mission

India’s National Sickle Cell Anaemia Elimination Mission (2023) prioritizes screening in high-burden states, with clear objectives:

• to provide affordable, accessible, and quality care to all SCD patients;
• reduce prevalence through awareness campaigns and premarital genetic counselling;
• conduct targeted screening and early detection using validated Point-of-Care Testing (POCT) kits;
• ensure holistic management through primary, secondary, and tertiary healthcare facilities;
• enable community involvement by linking patients with social security schemes.

Embedding counselling into primary healthcare ensures every positive test is followed by culturally sensitive, professional support.

Sickle Cell Disease: Tackling Stigma and Misconceptions

SCD is often misinterpreted as a curse or lifestyle issue, leading to stigma and blame. Such misconceptions not only deepen emotional distress but also delay timely medical intervention. Genetic counselling reframes the condition as a scientifically understood, inherited disorder, shifting the narrative from superstition to evidence-based care.

By normalizing dialogue, it drives empathy-centered healthcare conversations and strengthens community resilience.

SCD is also often misinterpreted as a curse or lifestyle issue, leading to stigma and often blame. Such misconceptions not only deepen emotional distress but also delay timely medical intervention.

Genetic counselling reframes the condition as a scientifically understood, inherited disorder, shifting the narrative from superstition to evidence-based care. By normalizing dialogue, it encourages empathy-driven healthcare conversations and strengthens community resilience.

Sickle Cell Disease: Why Genetic Counseling Is Important

Sickle cell care cannot stop at diagnosis; counselling must accompany patients across every life stage from childhood through adolescence, marriage, pregnancy, and adulthood. This continuity transforms care from reactive to proactive, ensuring families are never left alone in their journey.

At the same time, awareness, education, and collaboration among clinicians, policymakers, patient groups, and communities are essential. Genetic counselling serves as the bridge between science and lived experience, enabling informed choices, reducing stigma, and promoting compassionate care that strengthens both families and the wider community.

(The author is Dr Manisha Madkaikar, Director - ICMR-National Institute for Research on Blood and Immune Disorders – Mumbai).