Bulking is one of the most reliable methods that lifters can use for muscle mass. When considering how to bulk up properly, it's important to recognize the bigger picture. Far too often, lifters rush into the process of bulking up without enough context.

What Is Bulking?

How Can You Bulk Up?

Moreover, it is important to note that nutrition on its own won't end in muscle mass. You also have to perform the right kind of exercise. Health experts recommend that heavy strength training combined with traditional bodybuilding workouts make up the majority of your training, with high-intensity interval training to help lower the amount of weight you gain from fat while bulking.

Post-Workout Care: Does Sauna Help?

After a sweaty workout, many athletes and fitness enthusiasts focus on recovery routines that include stretching, foam rolling, or using specialized devices. However, one underrated yet highly beneficial method for recovery is stepping into a steamy sauna. Using a sauna post-workout can help your muscles relax and extend the benefits of your exercise routine in several remarkable ways.

As summer heat intensifies both in India and globally, many people may experience unusual heart sensations such as a racing heartbeat, chest fluttering, skipped beats, or pounding sensations, even while resting.

Speaking to HealthandMe, Dr. L.K. Jha, Associate Director and Head Unit-II, Cardiology, Asian Hospital, Faridabad, said that heatwaves can significantly increase the risk of heart palpitations.

Normal healthy people may experience occasional mild palpitations due to heat exposure, which usually resolve with rest, fluids, and cooling off. However, experts warn that when palpitations are accompanied by symptoms such as chest pain, loss of consciousness, shortness of breath, extreme light-headedness, or recurring episodes while resting, they may indicate an underlying cardiac rhythm issue requiring medical attention.

“The association between heatwaves and palpitations occurs more frequently than people think,” Dr. Jha said.

Dehydration: A Key Risk Factor

The human body constantly works to maintain a stable internal temperature.

During extreme heat, blood vessels dilate to release heat through the skin, while the heart pumps faster to circulate blood and cool the body. According to Dr. Jha, this additional strain on the cardiovascular system can make the heartbeat feel stronger or irregular, especially in people sensitive to heat.

Also read: Heatwave In India: Temperatures Continuously Rising; Stay Hydrated, Says PM Modi

Dr. Jha explained that dehydration is one of the biggest contributors to heat-related palpitations.

Excessive sweating leads to the loss of water and essential electrolytes such as sodium, potassium, and magnesium, all of which are crucial for maintaining a normal heart rhythm.

“Dehydration can lower blood pressure, forcing the heart to beat faster, which may cause dizziness, shakiness, or pounding sensations,” he said.

Existing Health Conditions Can Increase Risk

Heatwaves may also worsen existing conditions such as anxiety, thyroid disorders, anemia, diabetes, and heart disease, increasing the likelihood of palpitations.

Certain medications, including blood pressure drugs, diuretics, asthma inhalers, as well as excessive consumption of caffeine or energy drinks, may further contribute to irregular heartbeats during hot weather, Dr. Jha told HealthandMe.

Sleep disturbances caused by hot nights can also trigger stress hormones in the body, potentially leading to rapid heartbeat episodes or fluttering sensations.

Also read: Climate Change Fueling Chikungunya Spread To Europe, North America, Warns Study

When To Seek Medical Help?

Dr. Jha noted that occasional mild palpitations due to heat exposure are common and often improve with rest, hydration, and cooling down.

Doctors recommend drinking fluids regularly, replenishing electrolytes through coconut water, buttermilk, lemon water, or Oral Rehydration Salts (ORS), avoiding prolonged sun exposure, and limiting caffeine and alcohol intake during heatwaves.

However, persistent or severe palpitations may indicate a more serious condition.

“If palpitations are accompanied by chest pain, shortness of breath, fainting, severe light-headedness, or repeated episodes while resting, immediate medical evaluation is necessary,” Dr. Jha warned.

He added that some heat-related palpitations may actually signal an underlying heart rhythm disorder requiring treatment.

Yellow Alert In Delhi; Heat Dome in Europe

Meanwhile, the India Meteorological Department (IMD) has issued a yellow alert for heatwave conditions in Delhi.

Heatwave conditions in the national capital are expected to continue till tomorrow, with maximum temperatures remaining between 44 and 46 degrees Celsius.

The IMD forecast also includes relief in the form of thunderstorms, dust storms, and light rainfall from May 28 evening onwards.

At the same time, European countries like France, the United Kingdom, Spain, and Germany are experiencing early heatwaves and record-breaking conditions.

The sweltering heat conditions have affected scores of people, reportedly resulting in the deaths of about seven people in France. The unusually high temperatures early in May are being triggered by a phenomenon called a “heat dome”.

As a result, southern and southwestern regions, including Portugal, Spain, and France, will experience daytime temperature highs of 38°C. The majority of France is under a moderate to high temperature warning, while Germany and the UK are witnessing maximum temperatures exceeding 30°C, the Euronews reported.

Hot and humid weather can lead to sweating and moisture, making many teenage girls notice more vaginal discharge during summer. Instead of panicking or becoming tense, consult an expert who will guide you regarding this. It is imperative to follow the guidelines given by the expert and maintain good personal hygiene. So, girls, this summer, don’t neglect your reproductive health. On Menstrual Hygiene Day, Health and Me interacted with a gynaecologist to learn more about white discharge during a heatwave and whether or not it is normal.

In an interview with Health and Me, Dr Preethika Shetty, Consultant Obstetrician and Gynaecologist, Motherhood Hospitals, Kharadi, said, “Reproductive health problems are common in teens during the summer. A large number of teenage girls feel anxious or embarrassed when they notice white discharge, especially during hot months when sweating and humidity are higher. However, white vaginal discharge is often a normal and healthy part of the body’s natural cleaning process. During puberty, hormonal changes can increase discharge, and heat can sometimes make it feel more noticeable. Moreover, excessive sweating, tight clothing, poor hygiene, or infections can also cause irritation or abnormal discharge.”

What is white discharge?

White discharge, also called vaginal discharge, is a fluid produced naturally by the body to keep the vagina clean, moist, and protected from infections. Normal discharge is usually clear or milky white, mildly scented, and may vary during different phases of the menstrual cycle. It may increase slightly during ovulation, before periods, or in hot weather due to increased sweating and moisture.

Is white discharge normal?

The discharge may not be normal if it is yellow, green, thick like curd, foul-smelling, or associated with itching, burning, rashes, redness, pain, or discomfort while urinating. These symptoms may indicate fungal infections, bacterial infections, poor hygiene, allergic reactions, or other health concerns that need prompt attention.

Why do girls experience white discharge during the summer months?

During summer and humid months, teens are more prone to irritation and infections because sweat and tight synthetic clothing can trap moisture around the intimate area. Hence, girls are advised to wear loose cotton underwear, change sweaty clothes quickly, stay hydrated, and maintain proper hygiene to reduce the risk of infections. They should also avoid using harsh soaps, scented washes, powders, or opting for home remedies such as apple cider vinegar baths, as doing so can disturb the natural balance of healthy bacteria and worsen irritation. Instead, gentle cleaning with water and maintaining dryness are usually enough.

Tips for teens during hot months

Dr Shetty went on to share some tips to help teenagers get through the hot months of the year. Some of the best ways to do so are:

1. Wear clean, breathable cotton underwear.
2. Avoid staying in sweaty clothes for long periods.
3. Maintain proper menstrual hygiene.
4. Drink enough water to stay hydrated.
5. Avoid self-medication or using random intimate products.
6. Consult a doctor if discharge has a bad smell, unusual colour, or itching.

On Menstrual Hygiene Day, ensure that you follow these tips and stay healthy, because it is time to focus on intimate hygiene during the summer months.

The human body thrives on essential metals, but excessive exposure can cause a variety of issues for them in the long run, and this very fact has come to light in a recent study done by a research team at the Icahn School of Medicine at Mount Sinai Hospital. The paper reveals the detrimental impact of getting exposed to toxic metals early in life.

Drs. Manish Arora, Elza Rechtman, and Megan Horton at the Icahn School of Medicine at Mount Sinai Hospital thoroughly studied the mental effects in infants after early exposure to toxic metals. The study was published in Science Advances.

The research team studied the teeth of 489 infants aged 8 to 14 years old. As teeth grow in layers, and each layer can provide data on metal exposure, the researchers measured exposure to lead, lithium, barium, copper, manganese, magnesium, tin, zinc, and strontium.

The study also monitored 395 children for symptoms relating to anxiety, depression, hyperactivity, and attention, and magnetic resonance imaging (MRI) was used to examine 191 children.

Metals like zinc, magnesium, and manganese are very important for growth and health, but overexposure to these metals in children can cause harm.

Childhood is the time for mental growth in children, but this is the same time span when they get exposed to toxic metals as well. From food to inhaling tobacco smoke or exposure through touch, there are many ways a child gets near those adversarial metals and causes harm to themselves.

The results of the study show that exposure to heavy metals mainly happens between 6 and 9 months after birth. They also claim that the excessive metal exposures during key periods of brain development can have long-lasting effects.

Also Read: How To Get Rid Of Heavy Metals In Your Body?

How To Detox From Heavy Metals?

Reducing exposure to heavy metals can be achieved through simple lifestyle and dietary changes. This includes switching to greener diets and replacing household products. High-quality fish can help minimize mercury ingestion, while cilantro, seaweed, and leafy greens are known to trap and remove toxins from the body. Aluminium-free deodorants and titanium-free makeup and toothpaste are also recommended.

For a more intensive detox, using high-quality supplements alongside drinking at least two litres of water daily can help flush heavy metals. Armistead explains that these supplements aid the body in moving heavy metals from cells to the lymphatic system, which then transports them into the bloodstream for filtration by the liver and kidneys. The toxins are ultimately excreted via urine or bowels.