When you are eating food, especially foods that you like, it is very difficult to not stuff yourself with it completely. Many people also experience the urge to eat food again even if they had a full course meal before, and most of the time they give into the cravings. However, this is not a healthy practice as you are not only overeating but also overworking your body.

When you over consume food, your body ends up storing the excess fat and energy, causing weight gain and other health issues. Here is where this Japanese eating habit comes in. Have you ever heard about ‘Hara Hachi Bu’?

The Cleveland Clinic explains "Hara hachi bu" is a Japanese phrase translating to "eat until you are 80% full." This dietary practice originates from Okinawa, Japan, where it's a cornerstone of healthy eating. Remarkably, Okinawans exhibit some of the world's lowest rates of heart disease, cancer, and stroke, coupled with exceptional longevity.

Also Read: The Blue Zones: What We Can Learn from the World’s Longest-Lived People

Experts highlight the value of this approach, particularly for those prone to overeating. It encourages stopping consumption when feeling slightly satisfied, offering a practical method for gauging appropriate portion sizes.

Why Should You Practice ‘Hara Hachi Bu’?

Eat like you have had enough, not like you cannot have another bite: When you have food on your plate, try to guess how much of it would make you feel full. Then, think about what 80% of that amount would look like. Maybe it's a little less than you usually eat, like leaving a small part of your meal. The idea is to feel like you've had enough, not like you can't eat another bite.

Also, how fast you eat matters a lot. Your stomach needs about 20 minutes to tell your brain you're full. If you eat too fast, you might eat too much before your brain gets the message. Experts suggest eating slowly, so your body has time to realize when you've had enough. This trick also helps people who don't eat enough, because they can eat smaller meals more often, which is easier on their stomachs.

"Minus One Bite" Strategy

Many of us feel like we have to finish everything on our plates, even when we know we're not really hungry anymore. It's hard to leave food behind. It's okay to not eat it all. If you often eat too much without thinking, try this, leave just one bite of food on your plate. It's a small step, but it can make a big difference. After you get used to that, you can try leaving two bites. The important thing is to take it slow. Don't try to change too much at once. Listen to your body and how it feels. Pay attention to your thoughts about food. This way, you can slowly learn to eat just the right amount, and feel better about your meals.

Some Other Mindful Eating Habits You Should Incorporate

Mindful eating is the key to healthy living, it helps you become more aware of your feelings and physical sensations. According to Diabetes Spectrum, this practice is used to help people deal with various challenges, including eating problems, sadness, worry, and unhealthy eating habits. Here are some habits you should incorporate in your life for better eating:

• Take your time and don't rush through meals.
• Pay attention to the texture and break it down thoroughly.
• Turn off the TV, put away your phone, and focus solely on your food.
• Try eating in silence to heighten your awareness of the food.
• Pay attention to how the food makes you feel physically and emotionally.
• Listen to your body and stop eating when you're no longer hungry.
• Ask yourself why you're eating, if you're truly hungry, and if your food choices are healthy.

If you managed to stay healthy this festive season, chances are you still know at least a couple of people who did not. In the days before Christmas and in the weeks that followed, a so-called “mystery virus” has been moving rapidly across the UK.

Many people have reported coughing, sneezing, blocked or runny noses, and in some cases stomach-related problems too. So what exactly is behind this wave of illness? Ian Budd, lead prescribing pharmacist at Chemist4U, has explained which virus is currently spreading widely across the country and what steps you can take to safeguard yourself and your family. He also sheds light on its incubation period.

What Is Adenovirus?

Adenoviruses refer to a large family of viruses that can trigger infections ranging from mild to more serious, affecting different parts of the body. Most often, adenovirus targets the respiratory tract. The symptoms can closely resemble those of a cold or flu. In the majority of cases, adenovirus infections are mild and can be managed with basic care focused on easing symptoms.

Adenovirus Incubation Period

The incubation period for adenovirus usually falls between 2 and 14 days. For many people, signs such as fever, a sore throat, or coughing tend to appear around five or six days after coming into contact with the virus, although this can differ from person to person. Adenovirus spreads easily through droplets released when someone coughs or sneezes, by touching contaminated surfaces, or through fecal-oral transmission. It is highly contagious, particularly in crowded settings, and people may continue to shed the virus even after they start feeling better, according to the National Institute of Health.

One reason the virus appears to be everywhere right now is winter behaviour. Colder weather keeps people indoors for longer periods, increasing close contact with others who may already be unwell.

Ian explained, “With COVID-19 restrictions no longer in place and fewer people being exposed to common viruses over the last few years, overall immunity in the community may be lower. That makes people more vulnerable now.

“Adenovirus itself is not new. It is simply appearing more frequently at the same time as other winter illnesses.”

Adenovirus Symptoms

If you suspect you may have adenovirus, the most common symptoms include:

• Sore throat
• Runny or blocked nose
• Cough
• Fever
• Fatigue
• Headaches or body aches
• Shortness of breath, which is less common

Other possible signs:

• Pink eye, also known as conjunctivitis, causing red, watery, gritty-feeling eyes
• Ear infections, particularly among children
• Digestive symptoms such as nausea, vomiting, or diarrhoea with certain strains

Who Do Adenoviruses Affect?

Adenoviruses can infect people at any age, but they are especially common in children under the age of five. In babies and young children, the virus often spreads in daycare settings, where close contact is unavoidable. Young children are also more likely to put shared objects in their mouths and are less consistent about handwashing.

Among adults, adenoviruses tend to spread in crowded living conditions. Those who spend time in dormitories or military housing may face a higher risk. The virus can also circulate easily in hospitals and nursing homes.

People with weakened immune systems are more likely to become seriously ill if they contract adenovirus. This group includes individuals who have undergone stem cell or organ transplants, as well as those living with cancer or HIV/AIDS. Those with existing heart or lung conditions also face a higher risk of severe infection.

Women are spending thousands of pounds to address an intimate and largely unexpected side effect linked to rapid weight loss caused by so-called “fat jabs.” As these injections grow quickly in popularity, doctors say sudden and significant weight loss is leading some women to notice changes in their labia or vulva.

This has resulted in a rise in private cosmetic procedures commonly referred to as “labia puffing.” For those unversed, the vulva refers to the external female genital area, which includes the labia. The labia are the folds of skin that surround the vaginal opening.

Weight-Loss Injections Go Mainstream

Originally developed to manage Type 2 diabetes, weight-loss injections have entered the mainstream at remarkable speed. As per Mirror, in the UK alone, about 2.5 million people are now using these drugs, according to figures reported by The Telegraph in October. That means roughly one in every 20 adults. Most users access the injections privately, as they are rarely available through the NHS. The report also noted that sales of medications such as Mounjaro and Wegovy reached 2.5 million in July, marking a sevenfold increase compared to the previous year.

While headlines have largely focused on visible changes such as slimmer bodies and faces, including among celebrities like Sharon Osbourne and Serena Williams, medical professionals say other, less discussed effects are starting to emerge.

Changes Beyond Common Side Effects

Along with widely known side effects such as nausea, diarrhoea, constipation, abdominal pain, and vomiting, some women are now reporting noticeable changes in the appearance of their vulvas and labia.

Doctors explain that the issue is not weight loss itself, but the speed at which it happens. Rapid weight loss strips fat from many areas of the body, including the vulval region. For some women, this leads to a loss of volume in the labia, causing loose or sagging skin. This can result in irritation and discomfort during everyday activities such as sitting, cycling, or exercising.

Women Share Their Experiences

Many women have taken to online forums to describe what they are experiencing. As per Mirror, one Reddit user shared, “She [the gynaecologist] told me my vulva is saggy and I will continue to experience pain when biking or sitting unless I have surgery or fillers.”

Doctors say these outcomes are not surprising. Dr Michael Tahery, writing on his women’s health website, explained that “the rapid weight loss that occurs throughout the body may result in visible sagging of the labia or vagina because of overall fat and volume loss.”

He added that this sagging can be caused by loose labia, excess skin in the vaginal area, wrinkles, or a combination of these factors. “It’s also common for rapid weight loss to cause the labia to suddenly feel out of proportion compared to how it previously felt,” he noted.

Not Just a Cosmetic Concern

For many women, the impact goes beyond appearance. The loss of natural cushioning can increase friction and sensitivity, turning once-comfortable activities into painful experiences. As a result, more women are seeking help from private clinics, where corrective procedures can cost around $2,000, or approximately £1,479. The treatment, often called labia puffing, focuses on restoring volume to the outer lips of the vulva.

What Is Labia Puffing?

Speaking to The Daily Star, Dr Shazia Malik, consultant gynaecologist at The Portland Hospital, explained how the procedure works. “Labia puffing uses dermal fillers, such as hyaluronic acid or fat, to restore volume to the labia majora, which are the outer lips of the vulva,” she said. “It is a minimally invasive procedure designed to improve appearance by increasing fullness, smoothness, and symmetry.”

Dr Malik also pointed out that the demand is not limited to women using weight-loss injections. “The procedure is most commonly sought by women who want to regain a more youthful, fuller appearance due to ageing, weight loss, or childbirth,” she explained.

A Wider Impact of Rapid Weight Loss

The growing interest in these procedures highlights how dramatically weight-loss injections can change the body. Unlike gradual weight loss achieved through diet and exercise, the speed at which fat can disappear with these drugs means changes can occur in areas people do not expect. For some women, these sudden shifts are significant enough to push them toward cosmetic interventions to feel comfortable again.

Alzheimer’s disease and other types of dementia affect memory, thinking ability, and day-to-day functioning. While certain risk factors such as age and genetics cannot be altered, others are within our control. One such factor is obstructive sleep apnea, a condition that is both common and treatable.

Obstructive sleep apnea, or OSA, occurs when breathing repeatedly stops and restarts during sleep. Growing evidence suggests that untreated sleep apnea may raise the risk of memory loss, cognitive decline, and dementia, including Alzheimer’s disease. The encouraging part is that timely treatment may help safeguard brain health.

What Is Obstructive Sleep Apnea?

During sleep, the muscles at the back of the throat naturally relax. In people with obstructive sleep apnea, these muscles relax excessively and block the airway. As a result, breathing pauses briefly until the brain signals the body to wake up just enough to resume breathing. Nebraska Medicine neurologist Dr Daniel Murman explains that this cycle can occur dozens or even hundreds of times each night. Although a person may spend six to eight hours in bed, the repeated interruptions mean the sleep remains shallow and unrefreshing.

Symptoms Of Sleep Apnea

Many people live with sleep apnea without realising it. According to the Cleveland Clinic, some common signs to watch for include:

• Loud and persistent snoring
• Pauses in breathing during sleep, often noticed by a partner
• Gasping or snorting sounds at night
• Excessive sleepiness during the day
• Difficulty concentrating or staying alert
• Morning headaches or waking up feeling unrested

In more serious cases, repeated breathing pauses can lower oxygen levels during sleep. Over time, this oxygen deprivation can damage several organs, including the brain.

How Sleep Apnea Affects The Brain

Untreated sleep apnea can impact the brain in both immediate and long-term ways. “In the short term, disrupted sleep makes clear thinking more difficult,” says Dr Murman. “People may notice problems with attention, reaction time, multitasking, and memory. These issues can resemble early signs of dementia but may improve once sleep apnea is treated.”

Over longer periods, frequent drops in oxygen levels combined with poor sleep quality may lead to lasting brain changes. Research has consistently shown a strong association between untreated sleep apnea and an increased risk of:

• All forms of dementia
• Alzheimer’s disease
• Vascular cognitive decline linked to blood vessel damage

Although studies are ongoing, scientists believe sleep apnea may harm the brain through multiple biological pathways.

Having Sleep Apnoea Increases Risk Of Anxiety And Dementia: Study

A long-term ageing study published in JAMA Network Open also found that sleep apnoea is linked to a higher risk of mental health conditions over time. Researchers from the Ottawa Hospital Research Institute analysed data from more than 30,000 adults aged 45 to 85, who were followed for an average of three years. Around 7,500 participants had sleep apnoea.

“In this national Canadian cohort study of 30,097 individuals, those at high risk of obstructive sleep apnoea had about 40 per cent higher odds of mental health conditions at both the start of the study and follow-up,” the authors wrote. “Over time, a high risk of OSA remained linked to a 44 per cent increase in the likelihood of developing new mental health conditions.”

The researchers also noted that middle-aged and older adults at high risk of sleep apnoea consistently reported poorer mental health outcomes. Women, people with lower incomes, and those with poorer overall health and life satisfaction were more likely to develop new mental health concerns. The findings underline the need for routine mental health screening among older adults at risk of sleep apnoea.

Previous research has already connected sleep apnoea with a higher risk of cognitive impairment and dementia. The study’s authors emphasised that future research should explore whether combining screening and prevention strategies could improve both mental wellbeing and long-term brain health.