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India Today
a day ago
- Health
- India Today
How to stop midnight snacking
How to stop midnight snacking August 14, 2025 By: Mehak Malhotra But they can disrupt your sleep, strain your digestion, and gradually affect your overall health and energy levels. Credit: Pexels/Yan Krukau Midnight cravings might feel harmless Are you really hungry, or are you just feeling bored, stressed, or keeping yourself awake by scrolling on your phone late at night? Credit: Pexels/KoolShooters Find out what's causing it Eating a dinner rich in protein and fibre will keep you feeling full for longer, help control your appetite, and reduce the chances of reaching for snacks late at night. Credit: Pexels/Lum3n A balanced dinner can help keep late-night cravings away Thirst can feel like hunger. Have a glass of water or herbal tea before you reach for snacks. Credit: Pexels/Andrea Piacquadio Hydrate first Put away your screens and relax before bed—read a book, write in a journal, or listen to calming music to help your body get ready for sleep. Credit: Pexels/cottonbro studio Make a bedtime routine Midnight snacking often happens when you eat to deal with emotions. Try yoga, stretching, or meditation in the evening to relax instead. Credit: Pexels/Valeria Ushakova Calm down before night Not getting enough sleep can make you feel hungrier. Try to get 7–8 hours of good rest each night. Credit: Pexels/Polina Sleep better If you really need to eat, pick fruit, Greek yogurt, or a handful of nuts instead of chips or chocolate. Choose healthier snacks Breaking a habit takes time, so don't get discouraged if you make a mistake once or twice, just keep trying. Credit: Pexels/ Be patient
India Today
06-08-2025
- Lifestyle
- India Today
Why FAFO parenting is blowing up right now
If you're a parent sitting there thinking, "When does this get easy?"—hate to break it to you, but the easy part is long gone. Remember those well-meaning elders who told you to enjoy your pregnancy before the real roller coaster begins? And how you rolled your eyes, thinking, "How hard can it really be?"Well, now you know, it was wisdom speaking. The early days may have been a blur of feeding schedules, first words, and milestone celebrations. But as your child grows, the challenges evolve: What kind of parent do you want to be? How involved is too involved? How much freedom is the right amount?advertisementAnd just when you thought you had parenting figured out, there's a new trend everyone's talking about: FAFO parenting, which stands for F**k Around and Find is it? Dr Deepak Gupta, child and adolescent psychiatrist, senior consultant, Sir Ganga Ram Hospital, New Delhi, explains that FAFO parenting is a firm, consequence-based approach where kids learn through real-world outcomes rather than repeated warnings."This approach believes that natural consequences support the development of critical thinking skills by allowing children to feel empowered in their decision-making, rather than simply following directives from authority figures," he tells India this, Priyanka Kapoor, a Mumbai-based couple and family counsellor, psychotherapist and psychologist, adds that this parenting style lets the child learn the hard way. "People are tired of explaining and being kind to children. Children are taking advantage of politeness and patience, and parents are losing patience," she states. This parenting style encourages kids to make decisions and learn from them | Photo: Pexels/KoolShooters She further shares that the ideology behind FAFO parenting is to make the child learn through experiences. Experiences often teach good lessons in life. Such an approach increases resilience, high self-esteem, boundaries, and gentle parentingA lot of parents have started feeling like gentle parenting, while great in theory, can sometimes swing too far. Sure, it's all about empathy and understanding, which sounds amazing, but when every tantrum gets met with endless negotiations, some mums and dads feel like the lines blur. Where are the boundaries? Who's actually in charge here?That's where the concern comes in: if kids never hear 'no' or face real consequences, does that set them up to think the world will always bend for them? Some parents believe it does, and that it can create a sense of entitlement without meaning to Dr Gupta, there's a noticeable shift. Parents are looking for something a little firmer, a style that still cares but doesn't compromise on structure and agrees, "Gentle parenting is giving parents a hard time, where children are becoming more rebellious and disrespectful. Children always think in black and white ways. Their brain is not equipped to understand the shades of grey. Hence, the absence of rules, restrictions, and strictness can lead to children taking advantage." Parents are taking a break from gentle parenting | Photo: Pexels/Arina Krasnikova Meanwhile, according to Nishita Srivastava, clinical psychologist, LISSUN (a mental health startup), parents are now moving away from gentle parenting because it can feel exhausting. Being the constant guide, always calm, always explaining, it's a lot. And after all that effort, many still feel taken for resonate with FAFORiddhi Doshi Patel, a Mumbai-based child psychologist and parenting counsellor, says FAFO parenting resonates with parents for two reasons: it promotes independence and responsibility in kids, and it helps parents reclaim the authority they felt they were losing with gentle parenting."With gentle parenting, the support needed to be 100 per cent. Even if you wanted to discipline a child, you'd point it out gently once or avoid discipline altogether. Over time, kids started taking their parents for granted. Parents were stressed, especially during and after the pandemic, when behavioural changes weren't showing up despite all the patience and calmness."advertisementFAFO feels different because it brings boundaries back into the equation. "The idea is simple: you explain, you warn, and if the child still does it, then the responsibility is theirs," Patel says, adding, "Parents like this because they grew up with very authoritative parents and wanted to break away from that. Many went all-in on gentle parenting because social media made it seem like the only 'right' way. But now, they want balance."However, the problem is, parents take one style and follow it to the extreme. You need to merge styles and balance them for Priyanka Kapoor, FAFO parenting makes kids emotionally and physically independent. They are solving their problems themselves. They are able to handle difficult emotions and it means for kidsNishita Srivastava tells us that this style of parenting gives kids a strong sense of autonomy from an early age. They're trusted to make their own choices, within safe limits, and that freedom comes with an important lesson: every action has a it's positive or negative, they begin to understand cause and effect in real life. Over time, this helps them develop accountability, decision-making skills, and resilience because they learn to own the results of their choices instead of relying on someone else to bail them further explains that FAFO parenting can affect kids both short and long term. At first, children may struggle to see their parent as affectionate rather than cold, but over time, it fosters autonomy and confidence. These kids often develop decision-making skills earlier and feel more assured in their Kapoor feels that the FAFO style of parenting may sometimes mean ignorance or neglect to the child. It depends upon the age of the child and also the personality."When the child is young, till the age of eight, they need guidance, warmth, and affection too. For some kids, especially those who are rebellious, it is respect, space, and independence. But kids who are sensitive and emotional can't handle everything all alone emotionally, physically, or in relationships. Hence, each to its own," she this parenting style can help kids become resilient and emotionally strong, it's not without risks. If taken to the extreme, children may end up feeling detached, lonely, or even emotionally neglected. The lack of warmth and affection can create a sense of emptiness, which over time may build into anger and Doshi Patel also shares that for kids, FAFO can sometimes feel harsh. The tone of 'I warned you, now deal with it' may backfire, leaving children feeling emotionally unsafe or unsupported. Some may fear making mistakes, worry about who will help them, or even withdraw from sharing things with their overused, this approach can damage trust, create anxiety, or lead to lying and internalised shame. Too much of FAFO parenting can lead to fear and lying | Photo: Pexels/August de Richelieu Is FAFO the right approach?The experts believe that FAFO parenting style can be effective, but only when used thoughtfully. Like anything else, too much of it isn't good. The ideal approach is a balanced one: a mix of authority, warmth, affection, and independence. Without guidance, children can make wrong decisions that may lead to serious works best when paired with empathy. If it turns punitive, parents need to reassess and bring in connection-based discipline, like a lighthouse, offering safety, support, and clear boundaries while still giving children space to explore, make mistakes, and single parenting style works for everyone. What matters is finding the right balance for your child. Extreme approaches rarely work; what children need is firmness combined with kindness.- EndsMust Watch
IOL News
22-07-2025
- Health
- IOL News
Live better daily: WHO's easy health hacks to outsmart non-communicable diseases
According to the World Health Organisation (WHO), tobacco, alcohol, unhealthy diets and physical inactivity are the four main culprits driving these illnesses, and most of us can do something about them. Image: KoolShooters /pexels When we talk about health risks, most of us imagine sudden infections or accidents. But what if I told you that the real danger for most South Africans comes from the way we live every day? Non-communicable diseases (NCDs), including heart disease, diabetes, cancers, chronic lung conditions and mental health disorders, are quietly behind more than 80% of all deaths in the WHO European Region, and the pattern is worryingly similar here in South Africa. It sounds distant until you realise that these are not just numbers. They're the heart attacks in our families, the cancers in our neighbourhoods, the diabetes diagnoses changing daily life for our friends. According to the World Health Organisation (WHO), tobacco, alcohol, unhealthy diets and physical inactivity are the four main culprits driving these illnesses, and most of us can do something about them. Smoking Tobacco is deadly in every form. Globally, it kills over 8 million people every year. Here in South Africa, research published in the "South African Medical Journal" shows smoking remains a major driver of heart disease, cancers and respiratory conditions. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ Smoking remains a major driver of heart disease, cancers and respiratory conditions. Image: Maksim Goncharenok /pexels Even 'lighter' alternatives like hookah (water pipes) are far from harmless; every puff brings over 7,000 chemicals, hundreds of which are toxic or cancer-causing. And lifelong smokers lose at least 10 years of life on average, according to the CDC. The healthiest choice is not to start or to stop as soon as possible. Simply put: the more you drink, the higher the risk. For your health, less is always better; none is best. Image: Pavel Danilyuk /pexels Alcohol: less really is better We often see alcohol as part of celebrations or weekend plans, but the reality is sobering. The WHO reports that alcohol causes more than 200 diseases and injuries, including liver disease, cancers and mental health conditions. Globally, 2.6 million people die from alcohol use every year; nearly one in every 11 deaths in the European region is linked to alcohol. South Africa is among the countries with the highest alcohol consumption per capita, and the South African Medical Research Council (SAMRC) has warned of rising alcohol-related harm. Simply put: the more you drink, the higher the risk. For your health, less is always better; none is best. Healthy eating isn't about strict rules. It's about variety and balance: whole grains, fruit, vegetables, lean proteins and healthy fats, while cutting down on salt, added sugar and processed foods. Image: Doğu Tuncer/pexels Food as medicine: why diet matters every day Unhealthy diets are now one of the biggest drivers of NCDs. Most people eat too much salt (WHO recommends max 5g per day), leading to high blood pressure, a major risk factor for heart attacks and strokes, which cause over 40% of all deaths in some regions. Obesity is also rising fast: about 1 in 4 school-aged children in South Africa are overweight or obese, and more than a quarter of adults don't meet the recommended physical activity levels. Healthy eating isn't about strict rules. It's about variety and balance: whole grains, fruit, vegetables, lean proteins and healthy fats, while cutting down on salt, added sugar and processed foods. For babies, exclusive breastfeeding for the first 6 months lays the foundation for lifelong health, as recommended by the WHO. For everyone else, aiming for a balanced, colourful plate is a simple but powerful step. Move more: it matters at every age. It's not just about hitting the gym. Physical activity can be as simple as walking, dancing, gardening, or even doing housework. It's not just about hitting the gym. Physical activity can be as simple as walking, dancing, gardening, or even doing housework. Image: Yan Krukau /pexels The WHO recommends: Adults (18–64): At least 150–300 minutes of moderate-intensity activity per week Children (5–17): Average 60 minutes per day of moderate- to vigorous-intensity activity Older adults: Same as adults, with added balance and strength training to prevent falls Pregnant women: At least 150 minutes of moderate activity weekly, unless advised otherwise Regular movement can lower your risk of heart disease, type 2 diabetes, obesity, depression and even some cancers, and it can boost your mood and quality of life, too. In South Africa, where NCDs already strain our health system, the real tragedy is that many of these diseases are preventable. Change doesn't mean perfection; it means small, daily choices: Skipping the smoke Saying 'no' to that extra drink. Choosing fresh food over processed snacks. Adding a daily walk to your routine. By doing so, you're not just adding years to your life; you're adding life to your years. We often underestimate how much power we have over our own health. But the science is clear: even small steps towards a smoke-free, alcohol-light, balanced and active lifestyle can dramatically reduce your risk of NCDs.
IOL News
16-07-2025
- IOL News
Boy, 5, allegedly shot dead by brother 'playing with firearm'
It has been alleged that the gun belonged to the boy's father. Image: KoolShooters/ THE tragic death of a five-year-old boy, allegedly shot and killed by his minor brother who was playing with a gun while seated in a car, has sparked a call for the enforcement of stricter safety procedures for gun owners. Police said they were investigating a case of culpable homicide and the negligent handling of a firearm, after Yusha Peer, 5, of Northcliff in Johannesburg, was killed last Sunday. 'A five-year-old was shot inside a car by his older brother, who is a minor and was playing with the firearm. The boy was rushed to hospital and declared dead. No arrests have been made yet. The police are investigating to determine the circumstances surrounding the incident,' said Captain Tintswalo Sibeko, spokesperson for the Gauteng police. It has been alleged that the gun belonged to the boy's father. Video Player is loading. 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Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Next Stay Close ✕ However, Sibeko said they could not confirm at this stage if the gun belonged to the boy's father or who the vehicle belonged to. She said the matter was still under investigation. Mahmood Cassim, co-ordinator of the Fairlands Community Policing Forum (CPF) Victim Support Unit, said the boys' family was receiving counselling from them. 'We are aware of the incident and due to the matter being under investigation, we cannot comment further. It is a sensitive case,' he added. Johan Booysen, crime expert and former head of the Hawks, said while the incident was tragic, the high levels of crime was driving more and more citizens to obtain guns for protection. He said it was unfortunate that many gun owners were irresponsible, leading to accidental shootings. 'The unacceptably high levels of crime in our country, especially violent crimes, such as carjackings, home invasions and public violence, together with the government's apparent inability to protect its citizens, is compelling people to take care of their own safety. 'It has led to an increase in people acquiring guns. But the Firearm Control Act requires gun owners to ensure their firearms are either kept on their person, or it must be locked away in a gun safe. 'When these laws are not adhered to, then we see accidents which lead to death, or people taking the guns to commit crimes,' he added. Booysen said while competency training and evaluations regarding the lawful use and safeguarding of guns were a prerequisite for obtaining a firearm licence, when people owned guns for personal protection, it was difficult to ensure that the gun owner was responsible. 'While there have been many incidents of accidental shootings, restricting private gun ownership because of unfortunate and tragic 'accidental' killings, would be akin to throwing the baby out with the bathwater. 'The negligent and sometimes reckless handling of guns remains an unfortunate reality. It is imperative that gun owners realise that it remains their responsibility to take care of their firearms. 'Abrogating this responsibility, can lead to tragedy and lifelong remorse, and those found to be negligent will be charged accordingly and face the law,' he said. Mary de Haas, an independent crime expert, said gun owners were not being held accountable and did not face harsh penalties, which leads to irresponsibility in terms of gun storage and safety. 'We have a problem and we have to clamp down on gun ownership. There are too few regulations for guns. Gun owners are not held accountable enough for guns, especially where children gain access to guns that are not stored properly and they end up taking the life of another, or their own life while experimenting with the gun. 'Another problem is that guns are not taken away from those who have protection orders against them, leading to guns being used to further intimidate or even kill the victim. There is a need for harsher punishments for those who are irresponsible gun owners. Parents need to be very careful. They need to store guns correctly. 'Children have died because the gun was not stored safely and too much is lacking regarding controlling gun owners, and ensuring they are responsible,' she added. Statistics from Gun Free SA, indicated that there was a significant increase in gun licence applications. According to Dr Stanley Maphosa, Gun Free SA's executive director, they had embarked on different campaigns aimed at discouraging people from buying guns after noticing that several studies confirmed that owning a gun was a risk. 'There has been an increase in the number of South Africans buying guns for protection and a significant increase in the number of gun licence applications and firearms in South Africa. 'Since 2020/21, gun licence applications have increased by 45% - from 107 631 to 156 386 in 2023/24. 'Between 2020 and 2023, an additional 48 000 guns were licensed in South Africa. 'It confirms previous research findings stating that the presence of a gun significantly increases the risk of death during robberies,' he added. THE POST
IOL News
07-07-2025
- Entertainment
- IOL News
Binge-watching or sleep-wrecking? How your favourite TV shows are sabotaging your sleep
If you're struggling to fall or stay asleep, it might be time to trade your serial killer obsession for something a little softer. Image: KoolShooters /pexels We all love a good bedtime binge. A familiar show, a cosy blanket, and maybe something to sip on, it's the perfect way to unwind, right? Not quite, according to sleep experts and new research that shows our favourite late-night viewing choices might be stealing more than just our time. They could be messing with our sleep in a big way. Not all TV is created equal, at least not for sleep A recent study from Premier Inn surveyed 2,000 Brits to find out how their TV habits affect their sleep. The results are eye-opening: the genre of show you choose before bed has a direct link to how well and how long you sleep. It turns out that tuning into calming content like sports documentaries, kids' shows, and nature documentaries (think Planet Earth or Drive to Survive) can actually promote better rest. Nearly 7 out of 10 people who watched sports documentaries before bed rated their sleep as 'very good' or 'fairly good'. On the flip side? Fans of true crime, horror, and intense thrillers are sleeping significantly worse, with true crime topping the list of genres most associated with poor sleep. 'Our brains don't just stop processing once the TV turns off,' explains Dr Lindsay Browning, a chartered psychologist and sleep expert. 'What you watch before bed can leave your mind racing or even trigger stress responses, especially when it involves suspense, violence or real-life trauma.' Shows that help you sleep better If you're struggling to fall or stay asleep, it might be time to trade your serial killer obsession for something a little softer. Based on Premier Inn's findings, here are the genres most likely to support a restful night: TV genres that had noticeably higher good sleep scores: Sports documentaries (Drive to Survive) 69% Kids & family shows (Bluey) 66% Legal drama (Suits) 65% Nature documentaries (Planet Earth) 62% Talk shows (Graham Norton) 62% These shows often feature predictable pacing, low-stakes conflict or soothing visual elements that help the brain relax, rather than amp up. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ Fans of true crime, horror, and intense thrillers are sleeping significantly worse, with true crime topping the list of genres most associated with poor sleep. Image: RDNE Stock project It might feel like the latest true crime doc or spooky thriller is just your guilty pleasure. But it could be costing you quality rest. According to the study: 31% of true crime fans rated their sleep as ' poo r' 45% reported feeling tired at least four days a week Horror and crime dramas didn't fare much better, with 30% and 29% of viewers respectively rating their sleep poorly While gripping, shows like "Making a Murderer", "The Staircase", "Squid Game" and "Stranger Things" are loaded with suspense, fear and high cortisol triggers. And that's not great news for your nervous system right before bed. 'Cortisol, our stress hormone, can spike while watching something intense, and it can take hours to return to normal levels,' says Dr Michael Breus, also known as "The Sleep Doctor". This disrupts our body's natural ability to transition into sleep mode.' Why screen time matters more than we think This research isn't just about what's on the screen, but how much time we're spending in front of it. According to the study, almost half of the participants watch TV for 3-4 hours each night a habit that's becoming the norm in many households. When you mix extended screen time with stimulating content, it's a double hit to your sleep cycle. The blue light emitted by screens suppresses melatonin production (the hormone that helps you sleep), and intense emotional content keeps your mind wired long after the credits roll. How to make TV work for you, not against you The good news? You don't have to give up TV altogether. Here are a few lifestyle tweaks that could help: Time it right: Cut off TV at least 30-60 minutes before bed to give your brain time to wind down. Choose sleep-positive genres: Opt for light-hearted, slow-paced or educational content. Dim the lights: Reduce screen brightness and room lighting in the evening to help your body recognise it's bedtime. Set a viewing limit: Instead of binge-watching, cap your watching time at one or two episodes. Try audio alternatives: If TV is your go-to comfort, consider switching to a calm podcast or audiobook before bed. The way we unwind matters more than we think. In a world where 'just one more episode' feels like self-care, it's worth asking whether that final click is doing more harm than good. Sleep is a non-negotiable and protecting it starts with what we choose to invite into our heads each night.
