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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Cancer is often feared as a silent disease, but in many cases, the body does give early warning signs. The challenge is that these signals are either ignored, misunderstood, or detected too late.

A large number of cancer cases are diagnosed at advanced stages—not because symptoms were absent, but because they were overlooked or diagnosis was delayed.

Understanding the early signs and the reasons behind delayed detection can help save lives.

Speaking to HealthandMe, Dr Siddharth Sahai, Director & Unit Head - Medical Oncology, Max Super Speciality Hospital, Dwarka, shared seven signs of cancer that should not be neglected.

1. Unexplained weight loss

Losing weight without trying—especially more than 4–5 kilos in a short time—can be an early sign of cancers such as stomach, pancreas, or lung cancer.

2. Persistent fatigue

Feeling unusually tired despite adequate rest could signal underlying issues like blood cancers or colon cancer. This kind of fatigue does not improve with sleep.

3. Changes in bowel or bladder habits

Chronic constipation, diarrhea, blood in stool, or changes in urination patterns should not be ignored. These may point toward colorectal, bladder, or prostate cancer.

4. A lump or thickening in the body

Any new lump—especially in the breast, neck, or underarms—needs medical evaluation. Not all lumps are cancerous, but it’s important to rule it out early.

5. Persistent cough or hoarseness

A cough lasting more than 2–3 weeks, or voice changes, could be early signs of lung or throat cancer, especially in smokers.

6. Unusual bleeding or discharge

Bleeding between periods, after menopause, blood in urine, or unusual discharge can be warning signs of cancers such as cervical, uterine, or bladder cancer.

7. Non-healing sores or skin changes

Sores that do not heal, changes in moles, or new skin growths could indicate skin cancer or oral cancer (especially in tobacco users).

Also read: New Breast Cancer Guidelines Recommend Mammograms Every Two Years for Women

Why Cancer Diagnosis Often Gets Delayed

Dr Sahai also mentioned six common causes of delayed cancer diagnosis

Factors that contribute to late detection include:

1. Lack of awareness

Many people are not aware that these symptoms could be linked to cancer. They often dismiss them as minor issues like acidity, infection, or weakness.

2. Ignoring symptoms due to busy lifestyles

In both urban and rural settings, people tend to delay doctor visits due to work commitments, family responsibilities, or simply hoping the problem will resolve on its own.

3. Fear and denial

The fear of being diagnosed with cancer leads many individuals to avoid medical consultation. Denial becomes a major barrier, especially when symptoms are mild initially.

4. Limited access to healthcare in some areas

In smaller towns and rural regions, access to diagnostic facilities and specialists is still limited. This leads to delays in proper testing and referrals.

5. Financial constraints

Concerns about the cost of investigations and treatment often prevent timely medical attention. Many patients wait until symptoms worsen significantly.

6. Misdiagnosis or delayed referral

In some cases, early symptoms may mimic common illnesses. Without timely screening or specialist referral, diagnosis can be delayed.

The Importance Of Early Detection

Dr Sahai stressed that early detection significantly improves cancer outcomes. Most cancers, if identified in the initial stages, are treatable and even curable. The key lies in listening to your body and acting without delay.

Simple steps like regular health check-ups, cancer screening (such as mammography, Pap smear, or oral screening), and timely consultation can make a crucial difference.

Ignoring symptoms may seem convenient in the short term—but early action can save not just time, but life itself.

Amid the growing burden of hypertension and related heart disease in India, a team of experts has suggested switching to potassium-enriched low-sodium salt substitutes (LSSS).

In India, more than 1 in 4 people have hypertension, and cumulatively, more than 90 per cent of adults with hypertension are either undiagnosed, untreated, or treated but live with uncontrolled hypertension. This burden needs to be tackled on an urgent basis

In view of this, experts from clinical medicine, public health, and nutrition released a consensus statement recommending potassium-enriched LSSS as an effective intervention to reduce hypertension and cardiovascular disease in India.

Current estimates show that Indians consume between 8 and 11 grams of salt (equivalent to 3.2–4.4 grams of sodium) per day, nearly double the WHO’s recommended limit of 5 grams (2 grams of sodium).

High sodium intake is a key driver of elevated blood pressure. At the same time, potassium plays a complementary role by helping counteract sodium’s effects—yet potassium intake in India remains below optimal levels.

With nearly 80 per cent of sodium intake in India coming from salt added during cooking at the household level, experts emphasized that interventions focused on reducing salt use at home can have the greatest impact.

“High-quality research shows India’s high sodium and low potassium intake is a key driver of hypertension and cardiovascular disease. Low-sodium salt substitutes address both—cutting sodium and restoring potassium, which is key to lowering blood pressure. With no change in taste and appropriate safeguards, this is a safe, scalable solution for India’s NCD prevention strategy,” Prof. Vivekanand Jha, Executive Director of The George Institute for Global Health India.

What Is A Low-sodium Salt Substitute? How Can It Boost Heart Health?

The low-sodium salt substitutes are composed of approximately 70–75 per cent sodium chloride and 25–30 per cent potassium chloride. It reduces sodium intake while increasing potassium consumption, thereby helping to lower blood pressure and reduce cardiovascular risk.

The World Health Organization (WHO), in January 2025, released guidelines recommending potassium-enriched salt to combat hypertension and related heart risks.

The WHO's guideline suggests using K-salt or potassium chloride instead of regular table salt, rich in sodium. It may reduce noncommunicable diseases (NCDs) such as cardiovascular diseases (CVDs) and chronic kidney disease by lowering blood pressure.

Also read: Two Potassium-Rich Foods That Could Lower Blood Pressure Better Than Cutting Salt

It also lowers the risks of other conditions associated with high sodium intake, such as gastric cancer. As per the WHO, every year 80 Lakh people die due to poor diet. Of these, 19 lakh deaths are attributable to high sodium intake.

These alternative salts contain less sodium than regular salt and often include potassium chloride (KCl), with or without other agents, to achieve a flavor similar to regular salt.

Evidence shows potassium - enriched low-sodium salt substitutes are a practical, effective, and scalable solution. The new consensus also marks an important shift from evidence to action, aligned with the Government of India’s commitment to reduce population-level salt intake.

India has committed to a global goal of reducing the average population level sodium intake by 30 per cent by 2030 to help prevent and control non-communicable diseases (NCDs).

Is Potassium Salt Safe?

While the WHO guidelines urged people to partially replace table salt with potassium, concerns have been raised about the safety of LSSS that contain potassium, because too high a level of blood potassium (hyperkalemia) may be harmful, especially to individuals with impaired kidney function.

Experts noted that potassium is safe for most people, including many with early-stage kidney disease, but maintained that caution is primarily necessary for individuals with advanced stages of kidney disease or when potassium levels are already high.

"While we have enough scientific data supporting the benefits of Low-Sodium Salt Substitutes, the evidence-to-action gap must be closed by treating LSSS as a ' dietary vaccine' to treat hypertension. It is the 'low-hanging fruit' of cardiology, a passive intervention that provides 24/7 cardiovascular protection without requiring patients to actually sacrifice the taste of their traditional diet," said Prof. Ambuj Roy, Department of Cardiology, AIIMS, New Delhi.

Also read: Pink Salt vs White Salt: What Difference Does It Make?

Dr. Sandeep Mahajan, Professor, Nephrology, AIIMS, New Delhi, added, “The potential risks of low-sodium salt substitutes are often overstated relative to their population-level benefits. While a small subset of patients—particularly those with advanced kidney disease or on specific medications—require caution, this group is clearly identifiable and can be guided through simple screening and labelling measures".

The expert noted that "nearly 90 per cent of the population can safely benefit from this intervention".

The Consensus recommends priority actions such as:

• Policy integration: Include potassium-enriched LSSS in national sodium reduction strategies, hypertension and NCD guidelines, and update FSSAI standards to enable the safe, widespread use of potassium-enriched LSSS as edible salt.

• Focus on everyday use: Prioritise replacing regular salt with potassium-enriched LSSS in homes and in government nutrition programmes and institutional kitchens, while requiring food industry reformulation to use potassium-enriched LSSS in high salt packaged foods and restaurant meals.

Every month, millions of women endure painful periods and convince themselves that it is normal. However, the statistics tell a different story. Endometriosis affects about 247 million women worldwide, and nearly 42 million of those are in India alone. Yet, most of them suffer in silence for years before they get diagnosed.

Endometriosis occurs when tissue similar to the uterine lining grows outside the uterus, on the ovaries, fallopian tubes, bowel, or nearby pelvic areas. India accounts for nearly 25% of the global burden of this condition. Even with this staggering number, it remains one of the most underdiagnosed issues in women’s health.

When Is Period Pain "Too Much"?

- Pain severe enough to disrupt daily activities, work, or school

- Cramping that starts days before your period and continues after it ends

- Pain during or after intercourse

- Painful bowel movements or urination around your cycle

- Heavy or irregular bleeding

- Unexplained fatigue, bloating, or lower back pain

These are your body's warnings, not signs of weakness or something to just endure.

The Cost of Waiting

The statistics on diagnostic delays are alarming. On average, there is a 7 to 9-year delay between the first symptoms and a confirmed endometriosis diagnosis worldwide. Endometriosis affects 10–15% of all women of reproductive age and up to 70% of women with chronic pelvic pain, yet many spend nearly a decade seeing multiple doctors before anyone identifies the true cause.

This delay leads to serious consequences. The monthly natural conception rate in women with endometriosis drops to just 2–10%, compared to 20% in women without the condition. Longer delays are directly linked to more severe disease, greater psychological distress, and tougher fertility challenges.

Listen to Your Body

Too many women come to me after years of being told their pain is normal. By the time they reach us, many are already dealing with advanced-stage disease.

Your pain is real, and it deserves a real answer. Do not wait, consult a specialist. Early diagnosis truly changes everything.

If your periods are affecting your quality of life, your body is asking you to listen. The sooner you seek help, the better your outcomes. Consult a specialist today. Take the first step towards a pain-free life.