Struggling to Focus? Meditation might help—All you need to know
Meditation isn't just a spiritual or ancient ritual—it is backed by neuroscience. It activates the prefrontal cortex, responsible for critical thinking and attention. It also increases grey matter in regions that handle learning and memory. Studies from Harvard have shown that nearly 47% of a person's day is spent distracted—something meditation helps dramatically reduce by anchoring awareness in the present.KEY BENEFITS OF MEDITATION FOR IMPROVING CONCENTRATIONadvertisementMeditation enhances focus by quieting internal distractions. It boosts alpha wave activity, which is linked to a calm yet alert mind. It stimulates the parasympathetic nervous system, reducing stress hormones and promoting a relaxed state conducive to concentration. With regular practice, it also helps regulate emotions like frustration and anxiety, allowing mental clarity to emerge. Over time, meditation improves neuroplasticity, empowering the brain to focus better and adapt to challenges.'Meditation allows the mind to transcend the noise and settle into stillness, which is where true concentration is built,' says Shrivastava. 'It clears away the mental clutter, giving rise to natural alertness.'HOW TO INCORPORATE MEDITATION INTO YOUR DAILY ROUTINEStarting a meditation practice doesn't have to be overwhelming. Begin with a short, consistent routine. Choose a style that resonates—be it mindfulness, visualisation, focused attention, or Transcendental Meditation (TM). Understanding the impact of meditation in your daily life can fuel your motivation to continue.'The key is consistency, even if it's just for a few minutes a day,' says Shrivastava. 'It's about choosing a practice that aligns with your mind's nature. TM, for instance, is effortless and deeply restorative.'ALTERNATIVE PRACTICES FOR BETTER FOCUSBesides meditation, complementary practices like yoga asanas, mudras, and pranayama can improve memory and concentration. Simple habits—like mindful walks or short meditation breaks between work—can prevent burnout. A balanced lifestyle involving good sleep, nutrition, and mental wellness further supports sharper cognitive functioning.advertisementImproving concentration is more essential than ever in our distraction-heavy lives. Meditation trains the mind to experience deeper awareness, expanding its potential for productivity and peace. Whether you choose TM, guided visualisations, or breath-focused practices, a daily routine is key to unlocking long-term benefits.'Concentration is a learnable skill, and meditation is the training ground to cultivate the mind's infinite capabilities,' Shrivastava concludes.Must Watch
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India Today
4 days ago
- India Today
Do microgreens deserve a place on your plate?
It's a new day, and social media is once again telling us what to eat. This time, it's all about microgreens. It is being said that these tiny plants are up to nine times more nutritious than regular greens. And it's not just about eating them — Instagram is flooded with videos of people growing them at home, taking their kitchen garden to the next level. View this post on Instagram A post shared by Kanak Gurnani (@kanak_gurnani) View this post on Instagram A post shared by Nitya Hegde | Food Alchemist (@finefettlecookerys)advertisementBut are microgreens really that healthy, or do they come with some red flags? Before deciding if you should add microgreens to your diet or not, first, microgreens really are"Microgreens are tiny edible green leafy vegetables harvested soon after the initial true leaves appear, usually within a couple of weeks after germination," Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bengaluru, tells India Today. She mentions that microgreens are grown from different plants, such as vegetables, grains, and herbs. They possess an intense flavour and a robust taste, with bright colour, enriched with phytochemicals, vitamins, minerals, and bioactive most popular microgreens are fenugreek leaves, mustard, tulsi, beets, cabbage, and amaranth. Additionally, grains like chickpeas, beans, barley, chia seeds, rice, wheat, and corn can also produce Shabana Parveen, clinical nutritionist, Artemis Hospitals, Gurugram, agrees that microgreens are small but packed with flavour and nutrients, which is why they are popular in healthy diets and gourmet cooking. Microgreens are tiny plants with intense flavours | Photo: Unsplash/Devi Puspita Amartha Yahya Microgreens are not sproutsPavithra N Raj, chief dietician, Manipal Hospital, Yeshwanthpur, explains that microgreens are young seedlings of edible vegetables, grains, and herbs. "They are a type of plant that falls between a sprout and a baby green," she expert details that while microgreens are grown in soil or hydroponic medium with access to light, sprouts are grown in water or a humid environment without soil. Further, only stems and leaves are harvested when it comes to microgreens, and the seed portion is generally left behind. But with sprouts, the entire seed and seedling are tiny plants are also very different from regular greens, as they are immature plants that grow faster compared to green leafy vegetables, which are mature plants that generally take more time to are softer and have stronger flavours because they are picked early. Microgreens usually have more vitamins, minerals, and antioxidants than their full-grown counterparts. Also, unlike regular greens, which are used in large amounts, they are usually used in smaller amounts — more like a garnish or topping," adds Dr talk nutritionAccording to Edwina Raj, microgreens are considered to be highly nutritious, 30–40 times more than a matured plant."They are packed with phytonutrients, antioxidants such as carotenoids and phenols, vitamins (A, C, E), and minerals (copper, magnesium, and zinc). Microgreens are known for their anti-inflammatory, anti-bacterial, and anti-hyperglycemic properties," she this, Dr Parveen adds that because microgreens are so rich in vitamins and minerals, they make a great addition to any diet, especially for people who want to get more micronutrients without eating a doctor states that these tiny plants support heart health, boost immunity, and lower the risk of chronic diseases. Not just this, but microgreens have a lot of polyphenols, which may lower the risk of cancer. Microgreens are loaded with benefits | Photo: Unsplash/Artelle Creative advertisement"They are good for your skin as well because they are filled with vitamins C and E. Microgreens are also great for keeping your weight in check because they are low in calories and high in nutrients," Dr Parveen tells Pavithra N Raj shares that microgreens are a good source of dietary fibre, which is essential for healthy digestion, promoting regular bowel movements, and preventing constipation. They also help in detoxification, which may support liver function and detox the risksWhile microgreens can be easily grown with limited space and resources, their consumption involves health risks if affected by fungal or bacterial growth. They are highly susceptible to spoilage; hence, storing them becomes a as per Dr Parveen, "Microgreens are safer than sprouts, because they are grown in soil or clean material, and only the leaves are eaten, not the roots."Additionally, those who are allergic to plants should also check what kind of microgreens they are eating to make sure they don't have a the platePavithra N Raj feels that microgreens are easy to add to your daily diet as they are versatile and flavourful. They can be added to salads, sandwiches, soups, or used as a garnish on various those who are desi at heart, microgreens can be a good filling for stuffed parathas and can also be used in chutneys. But you have to make sure that they are cleaned thoroughly before using them."Not just salads and sandwiches, microgreens can also be a part of your daily smoothies. They are great toppings for pizza, omelettes, pasta, rice bowls, and other foods. It's best to add them fresh and uncooked because they are fragile and full of nutrients," mentions Dr Parveen. Microgreens can add a refreshing touch to your food | Photo: Pexels/Szymon Shields A little addition to the kitchen gardenGrowing microgreens at home can be a good option as it is simple, affordable, and gives you access to fresh, chemical-free, highly nutritious greens all year round. These tiny plants grow in just 7–21 days with minimal tools and space. Apart from enhancing your gardening skills, it is also can grow microgreens on a windowsill, balcony, or kitchen counter with just a few things, like shallow trays, clean soil, and start by filling a shallow container with potting soil or cocopeat, then sprinkle seeds like mustard, fenugreek, moong, or sunflower evenly on top. Gently press them into the soil and mist with water using a spray bottle to keep the surface cover the container loosely for a day or two to help the seeds germinate. Once they sprout, place the tray in a sunny spot and continue misting about 7 to 10 days, when the microgreens are 2–4 inches tall and have their first true leaves, they're ready to harvest.- Ends
India Today
5 days ago
- India Today
How your breakfast can help you reduce bloating
How you start your morning can impact your pace, energy, and mood in ways that aren't always obvious. And in a world where desk jobs are the norm, sleep deprivation is oddly worn as a badge of honour, and hustle culture shows no signs of slowing down, gut issues are bound to surface, unless you start taking your lifestyle is why your first meal of the day plays a crucial role in managing bloating and digestive health.A healthy breakfast plateadvertisementBreakfast is an important meal, and experts say that you should not skip it. Your morning plate could hold the key to a bloat-free, feel-good day. How, you ask? You don't need fancy ingredients or expensive superfoods to reduce the risk; it's just about mindful eating. "Bloating is a common issue, often due to poor lifestyle choices, and breakfast is a good way to start taking care of your health. Breakfast should be sumptuous and include carbohydrates, protein, and fats for completeness," Dr. Daphnee Lovesley, dietitian at Apollo Hospitals, tells India Today. Idlis are fermented and make up for a healthy breakfast option (Photo: Pexels) When it comes to protein, she explains, the general recommendation is 1 gram per kilogram of body weight. So, if someone weighs 60 kg, they'd need about 60 grams of protein per day, roughly 20 grams per meal. For carbohydrates, around 50–55 per cent of your total energy intake should come from carbs, spread across three main meals and a couple of small snacks. 'This helps the body assimilate what we eat and absorb nutrients more efficiently,' she what does a gut-friendly breakfast actually look like?Dr Lovesley highlights the importance of prebiotics and probiotics in keeping bloating at bay. 'Prebiotics are soluble fibre found in vegetables, they help nourish the probiotics, which are the live microorganisms in fermented foods like curd or idli,' she says. 'Together, they support gut flora, improve digestion, and reduce irritation.'In other words, you don't need to overhaul your pantry, just bring back balance, go easy on ultra-processed food, and include the are a few breakfast ideas that might help you beat the bloat. Steamed items like idli and dosa are light, fermented, and easy on the can be a safe choice because it suits most Indian chilla or dhokla could be a good option. It is light on the stomach and are considered a good breakfast idea.A fruit bowl with curd also makes up for a gut-friendly morning to maintain a happy, bloat-free gut?In the wellness world, gut health is having its main character moment, and for good reason. Experts say it's become a major focus of research because your gut doesn't just handle digestion; it plays a key role in managing your overall health and Lovesly explains, 'There's a lot of research going on with regard to gut health. So, if your gut is happy and healthy, automatically your inflammation comes down. Most non-communicable diseases are related to inflammation.'There is no formula that guarantees a bloating-free day. But there are certain expert-backed sustainable habits that may lower the risk:Avoid junk, processed, and preserved foodsEat fresh, home-cooked mealsIdentify and eliminate triggers (milk, wheat, specific dals)Opt for small, frequent mealsAvoid late-night eatingGet 6–8 hours of good-quality sleepInclude fermented foods and fibre-rich vegetables- Ends
Hindustan Times
15-07-2025
- Hindustan Times
Producer-actor Dheeraj Kumar dies at 80 of acute pneumonia: Causes, early signs, prevention
Veteran actor and producer Dheeraj Kumar, passed away earlier today, days after being admitted to Mumbai's Kokilaben Dhirubhai Ambani Hospital, owing to acute respiratory distress. As per an India Today report, Dheeraj had been shifted to the Intensive Care Unit of the hospital and put on a ventilator, efforts which ultimately proved futile in saving him. Dheeraj Kumar, 80, dies of acute pneumonia: Early signs to watch for(Photo: iStock) Known for his work across Punjabi films, Hindi films as well as television, one of his last public appearances was at the inauguration of the ISKCON temple in Kharghar, Navi Mumbai. Dheeraj, 80 at the time of his passing, is survived by wife Zuby Kochar. The actor's demise came as a result of complications stemming from acute pneumonia, which in some cases, can prove to be fatal. A report by Mayo Clinic however, lists out the symptoms as well as when to alert a doctor so as to receive swift treatment. What is pneumonia? Pneumonia is an infection that causes inflammation in the air sacs of one or both lungs. These sacs can become filled with fluid or pus, leading to symptoms such as coughing with mucus or pus, fever, chills, and trouble breathing. Anything from bacteria, viruses, and fungi can trigger this diagnosis. While pneumonia can very well be caught at an early, mild stage, if left unattended or unmedicated for too long, can very likely prove to be fatal. Adults over the age of 65 and infants and young children, particularly those with comparatively weaker immune systems and other pre-existing health conditions, are more susceptible to the illness. A Healthline report lists the types of pneumonia as hospital-acquired pneumonia, community-acquired pneumonia, ventilator-associated pneumonia and aspiration pneumonia. While the first three are self explanatory, the last, aspiration pneumonia, is the result of inhaling bacteria into the lungs via food, drink, or saliva. What are the signs and symptoms of pneumonia? The Healthline report lays out a comprehensive list of symptoms to keep an eye out for. Chest pain when you breathe or cough, confusion or changes in mental awareness (in adults age 65 and older), phlegm producing cough, fatigue, fever, sweating and shaking chills, lower than normal body temperature (particularly in adults), nausea, vomiting or diarrhea and shortness of breath. When to see a doctor? The Mayo Clinic report asserts that difficulty breathing, chest pain, a persistent fever of 102F or higher or a persistent cough, especially with pus, is more than enough reason to go visit a doctor. This specifically applies to those with already weaker immune systems (naturally or because of certain medication) or even exposure like chemotherapy. Coming back to Dheeraj, may he rest in peace.
