Top cardiologist reveals simple 20-minute daily habit that slashes heart disease risk by 50%
Tired of too many ads?
Remove Ads
No Gym? No Problem
Tired of too many ads?
Remove Ads
The Heart Behind the Mission
In an age of fitness fads, biohacking trends, and high-intensity workout routines, a leading American cardiologist has reminded the world that sometimes, the simplest solutions are the most powerful. Dr. Sanjay Bhojraj , a well-respected interventional cardiologist and functional medicine expert, recently posted on Instagram about one underrated daily habit that can drastically cut heart disease risk—walking.According to his post, just 20 to 30 minutes of walking every day can reduce the risk of heart disease by nearly 49%. Citing a 2023 meta-analysis, Dr. Bhojraj underscored how a consistent walking routine can regulate blood pressure, improve circulation and heart rate variability, lower stress hormones like cortisol, and enhance mood.'You don't need to biohack your way to longevity,' his caption reads. 'A 20-minute walk today could protect your heart for years. Simplicity saves lives.'Dr. Bhojraj's message breaks from the mainstream obsession with extreme fitness. 'It's not about HIIT or logging miles,' his post reads. 'It's about moving—consistently.' The idea is not to push the body to its limits but to maintain movement as a consistent part of one's daily routine. According to him, longevity begins not with a personal trainer or a protein shake, but with a short walk.His approach challenges the growing dependency on high-tech interventions and digital wellness trends, reminding people that true health can begin with the most accessible form of movement.More than just a cardiologist, Dr. Bhojraj is the founder of Well12, a 12-week lifestyle medicine program designed to help people reclaim their health through science-backed habits. His work integrates genomic medicine, breathwork, stress regulation, and sleep optimization to address the root causes of chronic disease. He is a certified practitioner with The Institute for Functional Medicine and a passionate advocate for holistic cardiovascular health.Through his clinical work and digital presence, Dr. Bhojraj hopes to reframe how people approach heart health—less about expensive solutions, more about daily discipline.As heart disease continues to be one of the leading causes of death worldwide, this humble message is more timely than ever. In a sea of complexity, Dr. Bhojraj offers a simple truth backed by science: Walk a little, live a lot.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Indian Express
36 minutes ago
- Indian Express
Israeli airstrikes kill 14 Palestinians in Gaza; 10 more killed seeking food
Israeli airstrikes killed 24 Palestinians in the Gaza Strip, including 10 as they sought food in the embattled enclave, hospital officials told the Associated Press on Saturday. Two American aid workers with the Israel-backed Gaza Humanitarian Foundation were also injured in southern Gaza after unknown assailants threw grenades at them at a food distribution site, the organization said. The bloodshed comes as US-led ceasefire efforts aimed at halting a nearly 21-month war appear to be gaining momentum. Hamas gave a 'positive' response late Friday to the latest US proposal for a 60-day truce but said further talks were needed on implementation. Hamas has been seeking guarantees that the initial truce would lead to a total end to the war and withdrawal of Israeli troops from Gaza. President Donald Trump has been pushing for an agreement and is set to host Israeli Prime Minister Benjamin Netanyahu at the White House next week to discuss a deal. Israeli strikes kill Palestinians in southern Gaza The Israeli airstrikes struck tents in the Muwasi area on the southern end of Gaza's Mediterranean coast, killing seven people, including a Palestinian doctor and his three children, according to Nasser Hospital in Khan Younis. Four others were killed in the Bani Suheila area of southern Gaza, and three people were killed in three different strikes in Khan Younis. The Israeli army did not provide immediate comment on the strikes. Meanwhile, eight Palestinians were killed near a GHF aid-distribution site in the southern city of Rafah, the hospital said. One Palestinian was also killed near another GHF point in Rafah. It was not clear how far away the Palestinians were from the sites. GHF denied the killings happened near their sites. Previously the organization has said no one has been shot at its sites, which are guarded by private contractors but can only be accessed by passing Israeli military positions hundreds of meters away. The army had no immediate comment, but has said it fires warning shots as a crowd-control measure and it only aims at people when its troops are threatened. One Palestinian was also killed waiting in crowds for aid trucks in eastern Khan Younis, officials at Nasser Hospital said. The UN and other international organizations bring in their own supplies of aid. It was unclear to which organization the aid trucks the Palestinians were waiting for belonged to, but the incident did not appear to be connected to GHF operations. Crowds of Palestinians often wait for trucks and unload or loot its contents before they reach their destinations. These trucks must pass through areas under Israeli military control. The Israeli military did not immediately comment about the incident. The GHF said the two American aid workers were injured on Saturday morning at a distribution site in Khan Younis. The assailants threw grenades at the aid workers, the statement said. GHF later posted a photo of the fragments of the explosive device and claimed, without providing evidence, that it was detonated by Hamas militants. It said the injuries were not life-threatening, and the two men are are receiving medical attention. The GHF distributes aid from four sites that are surrounded by Israeli troops, three of which are in the far south of Gaza. GHF is a US- and Israeli-backed initiative meant to bypass the UN Israel says Hamas has been siphoning off aid delivered by the UN a claim the UN denies. Hamas has urged Palestinians not to cooperate with the GHF. GHF is an American organization, registered in Delaware, that began distributing food to Palestinians in late May. Palestinians say Israeli troops open fire almost every day toward crowds on roads heading to the distribution points, through Israeli military zones. Several hundred people have been killed and hundreds more wounded, according to Gaza's Health Ministry and witnesses. The Gaza war was set off after Hamas attacked on Israel on Oct. 7, 2023, killing some 1,200 people and taking 250 others hostage. Israel reponded with an offensive that has killed over 57,000 Palestinians, according to the Gaza Health Ministry, displaced nearly all of Gaza's 2 million people and leaving many on the edge of famine. The ministry is led by medical professionals employed by Gaza's Hamas government. It does not differentiate between civilians and combatants, but its figures are seen by the UN and other international organizations as the most reliable statistics on war casualties.
Hindustan Times
3 hours ago
- Hindustan Times
Having a C-section? Gynaecologist shares 10 truths to know: 'You don't feel pain, but you do feel a lot'
C-section delivery follows a surgical procedure for childbirth. Unlike vaginal delivery, C-section is done by making incisions in the mother's abdomen and uterus. However, often people are confused about what to expect and how to go about a C-section. Also read | C-section vs. vaginal birth: Medical indications and myths; doctor explains Here's all that you need to know about C-section delivery.(Shutterstock) Dr Suguna Deepti Kapila, an obstetrician-gynaecologist, shared an Instagram post on June 18 explaining what to expect in a C-section and the truths that one must know before opting for it. '10 truths no one really prepares you for a C-section,' she wrote. Here's what the gynaecologist had to say: 1. Even with a planned C-section, labour might surprise you. Your body doesn't follow a script; contractions or your water breaking might happen before your scheduled date. Keep your hospital bag packed and ready to go. Also read | Cesarean Awareness Month: Busting myths and misconceptions about C-section 2. You don't feel pain, but you do feel a lot. There's pressure, pulling, and shifting inside you. You're numb, but totally aware. It's a strange mix of calm and chaos. 3. The operating room is far from cosy. Think bright lights, cold air, and a team of medical staff. Not the serene, candle-lit moment you might have visualised. 4. The spinal block kicks in quickly, and it might make you tremble. The body shakes, and sudden nausea happens. You're strong, even when you feel fragile. 5. You'll have a catheter in, and you probably won't notice. You'll be peeing in a bag for hours. Removing it? It doesn't hurt, but it feels odd. 6. You'll be alone in the operating room for a few minutes. Your partner waits outside until the anaesthesia is in. Those minutes can feel endless. You'll be scared, and that's okay. You're doing great. 7. You might not hear your baby cry right away. It's terrifying, but it doesn't always mean something is wrong. Some babies need suction or help before that first cry. It's okay. They're okay. 8. Skin-to-skin isn't always instant. Depending on your baby's health and yours, that golden first cuddle may take a little time, but it will come. Also read | Elective C-section: What is it? Is it safe? Doctor explains 9. The first 24 hours are tough. Fresh scar, numb legs, zero mobility, and emotional overload. You're expected to feed, bond, and smile. Give yourself grace. This is healing. 10. C-section birth is still a birth. Still sacred. Still raw. Still fierce. You were sliced open to bring life into this world. There's nothing stronger than that. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
3 hours ago
- Hindustan Times
NHS surgeon explains how gut health could be the secret to your glowing skin: ‘Your face is a billboard for your gut'
We often spend thousands on skincare products, searching for that elusive glow, serums, creams, facials, and the latest beauty trends. But what if the real secret to radiant skin isn't in your bathroom cabinet but in your belly? Diet plays a crucial role in skin health, according to Dr. Karan. (Shutterstock) Dr Karan Rajan, NHS surgeon and health content creator, shared in his July 2 Instagram post the powerful connection between diet and skin health, revealing how a happy gut could be the foundation of your skincare routine. (Also read: Cosmetologist explains the role of nutrition in skincare: Why what you eat matters for healthy, radiant skin ) What's the connection between diet and skincare Dr Karan says in his post, 'If your skincare doesn't include gut health, it's not complete. Your gut and skin are in constant conversation via the gut-skin axis. When your gut's off, you get unhappy microbes, and your gut leaks inflammatory molecules into your bloodstream, your face becomes the billboard for your gut's dysfunction and that systemic inflammation.' He adds, "Studies show that people with acne, eczema, and psoriasis often have altered gut microbiomes and increased intestinal permeability. So, your gut-friendly skincare routine should start with three basic pillars." 1. Fibre "Most people get under 15 grams a day, you need at least 30 or more. Prebiotic fibre feeds good bacteria, which allows them to make short-chain fatty acids like butyrate, which can lower inflammation in your gut and your skin," says Dr Karan. 2. Eat more colour Dr Karan emphasises adding more colour to your diet. "Especially red and orange vegetables, these are rich in carotenoids like beta-carotene and lycopene. These act as internal antioxidants which can protect your skin from the inside out," he explains. 3. Stress check Dr Karan explains that stress can alter your microbiome via the gut-brain axis. This can lead to gut dysfunction, which may trigger skin flare-ups and even more stress. "It's a vicious loop and won't be fixed by yet another serum," he says. He concludes with a reminder, "Good skin isn't just what you put on, it's what you put inside you." Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
