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Time of India
an hour ago
- Time of India
Cardiologist's No. 1 sleep tip to control blood pressure and support a healthier heart
A healthy heart depends on more than just diet and exercise; quality sleep plays a key role too. According to US-based cardiologist Dr Sanjay Bhojraj, the most effective habit for managing blood pressure isn't simply sleeping more, but maintaining a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your internal body clock, reduce stress levels, and support heart health. Regular sleep timing also improves sleep quality, which is crucial for controlling blood pressure. When combined with a healthy diet, exercise, and medical care, this simple habit can make a lasting difference. Why a regular sleep schedule matters in controlling blood pressure Every part of your body, including the heart, follows a natural rhythm known as the circadian clock. Going to sleep and rising at the same time daily helps this clock stay aligned, reducing stress on the heart. Irregular sleep patterns, even just differing by 30 minutes night to night, have been linked to a higher risk of high blood pressure. How consistency helps lower blood pressure Maintaining consistency in your sleep-wake routine supports blood pressure regulation by reducing stress hormone fluctuations and enabling better cardiovascular recovery. Scientific guidance from heart health organisations highlights sleep health, including timing and regularity, as crucial factors in preventing heart disease, high blood pressure, and metabolic problems. The message is clear: it's not only how long you sleep, but also when you sleep that counts. Why this habit works Eases cardiovascular strain: A steady sleep routine helps your heart function more effectively and reduces stress on blood vessels. Improves sleep quality: A regular schedule enhances the depth and restfulness of sleep, which is essential for blood pressure control . Supports overall well-being: Better sleep supports mood, energy, and healthier lifestyle choices, all of which benefit heart health. Steps to build a heart-friendly sleep routine 1. Establish a fixed bedtime and wake-up time Choose times that suit your daily schedule and stick to them, even on weekends. This helps train your body's internal rhythm and promotes more restorative sleep 2. Create a calm bedtime ritual Turn off screens at least an hour before bed. Instead, wind down with calming activity, such as reading a book or gentle stretching, to signal to your body that it's time to rest 3. Make your bedroom sleep-friendly Keep your room cool, dark, and quiet. These environmental factors help improve sleep quality and, in turn, support healthy blood pressure levels 4. Be mindful of evening stimulants Avoid alcohol, caffeine, and heavy or salty late-night snacks. Such habits can raise blood pressure by disturbing both sleep and cardiovascular balance Beyond diet and exercise: Why sleep is key to controlling blood pressure While diet, exercise, and medications remain fundamental in blood pressure management, sleep is often an overlooked but equally vital component. Following Dr Bhojraj's advice to maintain a consistent sleep schedule, by going to bed and waking up at the same times each day, can provide a simple yet powerful boost to heart health and blood pressure control. This regularity helps regulate your body's internal clock, reducing stress hormones that can raise blood pressure. Moreover, consistent sleep improves the quality of rest, allowing the cardiovascular system to recover and repair overnight. Incorporating this habit alongside healthy eating, physical activity, and medical guidance can significantly enhance overall blood pressure management and reduce the risk of heart disease. Also read | Regularly drinking hot drinks can cause cancer: Expert warnings you shouldn't ignore
Time of India
4 hours ago
- Time of India
5 sneaky ways toxins enter the body and damage gut health
Are you ingesting deadly toxins every day? Well, not intentionally, but without realizing it, you may be allowing harmful toxins to enter your system every single day! Yes, that's right. Tired of too many ads? go ad free now These chemicals can disrupt your gut and hurt your overall health and wellness. From the cookware you use to the sweeteners in your coffee, toxins are silently entering your system, without you even noticing them. Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, has now explained how toxins sneak into our homes and bodies. 'I'm a stomach doctor, and every day I see how hidden toxins affect the gut and overall health. Some are so common that most people don't even realize the damage they can cause,' the doctor said. Take a look. Scratched or chipped nonstick pans If you think you are saving some money by continuing to use the scratched or chipped nonstick pans, you aren't. In fact, continuing to cook with scratched or chipped nonstick pans isn't saving money; it could cost far more in medical bills and your health. Dr. Sethi explains that nonstick pans coated with Teflon (PTFE) release harmful compounds when scratched or overheated. These tiny particles and toxic fumes can seep into your food and enter your body. The doctor recommends swapping these non-stick pans for ceramic, stainless steel, or cast-iron cookware, which are more durable and toxin-free alternatives. Artificial sweeteners Are you someone who relies on in hopes of cutting back on added sugar? Well, it may not be a good idea. Artificial sweetnes, especially aspartame and sucralose can mess with your gut bacteria, blood sugar, and appetite signals. Tired of too many ads? go ad free now Dr. Sethi points out that these sweeteners are also linked to glucose intolerance and microbiome shifts. He suggests using natural alternatives like monk fruit (pure), stevia (pure), or real fruit. Plastic water bottles What if we tell you, your water is a concoction of toxins? Yes, that's right, if you are using plastic water bottles. Dr. Sethi reveals that chemicals such as bisphenol A (BPA) can leach from plastic bottles, especially when exposed to heat. Even BPA-free plastics may contain hormone-disrupting compounds. He suggests using stainless steel or glass water bottles instead of plastic. Ultra-processed packaged foods Your chips and fries could be giving you more than the crunch. They are loaded with seed oils, preservatives, gums, and emulsifiers, all known to disrupt gut health and metabolism. These include packaged snacks, ready meals, and processed baked goods. Instead of eating , switch to whole foods, with ingredients you can identify. If a label has more than five hard-to-pronounce additives, the gastroenterologist suggests skipping that food. Bloated tummy woes? Common remedies to get rid of gas and bloating Deli meats No matter how tempting they may appear, deli meats are not exactly gut-friendly. 'Processed meats are often packed with sodium nitrite, nitrate, and other preservatives linked to gut inflammation, microbiome disruption, and even colorectal cancer risk,' the doctor says. He suggests consuming freshly cooked meats instead of deli meats. 'You don't need to fear everything. But reducing your toxic load is one of the easiest ways to support your gut, brain, and hormones,' Dr. Sethi advises.
Time of India
4 hours ago
- Time of India
Surgeon reveals gym mistake that can distort your face if you have lip fillers
Lip filler treatments are booming, especially among Gen Z and Millennials. According to the American Society of Plastic Surgeons, Beautification injectables, including hyaluronic acid (HA) fillers, remain among the top minimally invasive procedures, with hundreds of thousands performed annually. Gen Zers, in particular, are embracing "prejuvenation", a trend toward early, preventive aesthetic treatments. Amid this surge, plastic surgeons are warning of a little-known but alarming consequence: 'face distortion' caused by merging lip fillers with sauna use. This warning has real impact—skip it, and your carefully crafted results might dissolve or shift. Heat+enzymes=Accelerated filler breakdown New York-based plastic surgeon Dr Jimmy Sung told the Daily Mail: 'Right after the lip filler injection, we want patients to avoid saunas to decrease the potential of swelling and bruising and allow the filler to settle. To increase the filler's longevity, we also recommended that patients avoid saunas.' Dr Sung breaks down the science: 'Lip fillers are usually made of hyaluronic acid, which is susceptible to movement and heat degradation. An enzyme known as hyaluronidase can dissolve fillers. This enzyme can be used as a pharmaceutical dissolver, but our body also produces it. When the temperature around our body increases, two things happen: an increase in circulation and activation of our hyaluronidase. This are why lip fillers do not last as long in those who use saunas routinely. ' Thermal exposure accelerates HA degradation, scientific literature stresses that physicians routinely avoid heat-generating treatments shortly after HA injections, as heat breaks down filler integrity. Metabolism, circulation & infection Dr Norman Rowe, board-certified plastic surgeon, adds: 'Fillers and Botox for that matter are eventually metabolized by the body. Anything that increases our metabolism will decrease the lifespan of a filler and Botox. Sauna specifically do just that you would have to be in a sauna for quite a bit in order for this to really play a role, but there really is no way around it.' New York surgeon Dr Barry Weintraub warns: 'Exercising, speaking, which involves muscle use, and regular and prolonged sauna exposure can shorten the lifespan of lip filler. This is because, like exercise, saunas speed the heart rate and dilate the blood vessels, which then increases blood flow, allowing for quicker metabolizing of filler.' His advice: 'Steering clear of a sauna room for at least 48 to 72 hours can prevent some damage to the filler and protect the injection site from a bacterial infection.' Sweating and heat may also heighten infection risk, as bacteria on the face migrate toward fresh injection sites. What to do after lip fillers Here's your post-filler checklist to preserve results and minimize complications: Avoid saunas/steam rooms for at least 72 hours Protect lips from UV, use lip-safe sunscreen Stay well-hydrated, manage swelling and tissue integrity Avoid: Using straws, excessive lip contact, smoking, and consuming extremely hot or cold beverages or hard foods for 24–48 hours post-injection.
