Taking a shower, grocery shopping, moving around the kitchen, getting dressed, the underappreciated link between these mundane activities is good balance, which geriatricians say is key to maintaining an independent lifestyle as we age. In the US, about three million older people seek medical care for fall-related injuries each year, according to the Centers for Disease Control. But falls are not inevitable, said Roopa Anmolsingh, a geriatrician who created the Cleveland Clinic’s balance classes. “Some people have a misconception that part of getting old is, you’re going to fall. That’s not true,” Anmolsingh said. “You can control how you fall, or if you fall.” To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as 50 years old. Do I ever feel unsteady? Besides muscles and bones, other systems in the body can affect balance, so it’s important to have a doctor check you if you ever feel unsteady, even if only occasionally. The cause could be related to blood pressure, a medication, inner-ear function, a nervous system issue or countless other potential problems. Setting boundaries at workplace improves health and well-being Even if unsteadiness is not an issue, you can determine whether you still might need an intervention with an easy at-home assessment. Standing next to a wall or something that can lend support if needed, raise one leg. If you can balance on each leg for 10 seconds, you should be fine, said Greg W. Hartley, a University of Miami professor of physical therapy specializing in geriatrics. “If you can’t do that, then you should probably go see a physical therapist,” he said. Another assessment, which Hartley recommended doing supervised, is called TUG, for “timed up and go.” Sit in a chair and start a timer when you stand. Walk 10 feet (3 meters), come back and stop the timer upon sitting back down. If it takes longer than 15 seconds, the risk for a fall is very high. Twelve seconds or less, the likelihood of a fall is almost zero. The National Council on Aging offers an online resource to assess the risk of a fall with questions about medications, whether you worry about falling and if you have trouble stepping over a curb, among others. What can I do to improve balance? Because muscle mass begins to decline in most people during their 30s, geriatricians say the best way to preserve good balance is to stay physically active throughout life. But it’s never too late to start prioritizing it, Anmolsingh said. Tai chi and yoga are particularly good for older adults because they involve controlled movements while shifting body weight. There also are individual exercises people can work into their everyday lives. Morning coffee may lower risk of early death, study finds Anmolsingh recommended standing on one foot while waiting in line at the grocery store. At home, try sitting up and down from a chair several times without using arm rests. While holding onto a chair or the wall, do three-way leg lifts on each side, lifting a leg to the front, side and then back. At the kitchen counter, take a few steps to the side in each direction. How often should I do the exercises? For general physical activity, which will improve balance as well as mood and overall health, the National Institute of Aging recommends at least 150 minutes per week. That should include a mixture of stretching to improve flexibility, an aerobic activity increasing the heart rate and strength training with weights or resistance bands. For balance-specific exercises, it’s particularly important to do them regularly because it takes at least 50 hours of training to have a measurable impact, Hartley said. Besides strengthening the associated muscles, doing exercises repetitively for extended periods trains the brain to react properly when you slip or trip. “Just like an athlete needs to do repetition to train for a sport, you’re doing repetition to train for everyday balance activities,” he said.

Early in his career, Justin Stewart balanced multiple jobs to make ends meet. He worked as a full-time news show production assistant from 3 a.m. until noon, then rushed to another job renting cars at an airport or pulling shifts in retail stores, reports AP. At times, he even slept in his car between jobs. Eventually, he was hospitalised for exhaustion and a staph infection. Morning coffee may lower risk of early death, study finds “While people around me admired my hustle, I paid the price in the end,” Stewart recalled. “The doctor told me, ‘You’re too young to be this stressed. You need to quit something.’” Now 36, Stewart began setting boundaries. He let go of side jobs, realising he could manage without extra income. If colleagues contacted him after hours, he made it clear he was off-duty and offered an alternative contact. Setting boundaries in work and life can be difficult. Many struggle to say no, particularly to a manager, while others enjoy the satisfaction of being needed or pleasing others. Should You Drink Hot or Cold Water? However, experts emphasise that learning to decline requests is crucial for safeguarding physical and mental health. Like any new skill, establishing boundaries becomes easier with practice. Well-being experts and organisational behaviour specialists, along with other workers, shared strategies for setting limits. Schedule Intentionally Although adding tasks to your calendar may seem counterproductive when trying to reduce your workload, it can help you take better control of your time. Bobby Dutton, founder of event production company GBM6, uses a method called “aggressive calendaring.” He schedules tasks he’s prone to procrastinate on, like handling contracts, for every Monday at 2 p.m. To avoid overload, he also books time for regular tasks such as making coffee, walking the dog, and eating lunch. Prepare a Script For those unaccustomed to saying no, it can help to write down what you’ll say and rehearse it. Stewart practised informing colleagues when his workload became overwhelming, using phrases like “This is a lot for me” or “You gave me seven stories; I can manage four or five.” Cara Houser, a workplace engagement coach, suggests you don’t need to justify your refusal. You can simply say you’re unavailable at that time, followed by “Thanks for asking, and I hope to have more capacity next time.” If the person argues, Houser advises responding with, “I understand how you feel. But I’ve decided to handle things this way today.” Entrepreneur Amber Krasinski, raised in a working-class environment where refusing a boss could mean losing pay, often uses “Not yet” when turning down a project. “That phrase has helped me in many situations,” she said. This underused type of care can help in stroke recovery, report says Know Your Limits It can be tempting to agree right away when asked to help, but sometimes stepping back is the better choice. Before responding to a new request, take five minutes to assess your workload, energy, and priorities, suggests Israa Nasir, a New York-based psychotherapist. Nasir recalls how a former boss would frequently text work-related queries at 10 p.m. on weekends. Instead of saying, “Don’t text me,” she proposed, “Can we check in before the weekend so I can plan my time?” Nasir also advises keeping track of activities or interactions that leave you feeling drained. Add these to a “No List” — a tool to help decide when to decline, though it doesn’t mean you reject every request. Use Technology Wisely Mobile devices make it easier to work from anywhere, but they can blur the line between work and personal time. However, there are ways to limit distractions. After realising she checked email too often on weekends, Nasir moved her Gmail app to the second page of her iPhone from Friday night to Sunday night. Email signatures can also help manage expectations. Candice Pokk, a senior consultant in organisational effectiveness at Segal, includes a “Well-Being Notice” in her emails that reads, “Receiving this email outside normal working hours? I’ve sent this at a time that works for me. Please respond when it suits you.” Be Selective About Meetings With online meetings becoming more common, it’s easy for others to fill your calendar with invitations. Accepting all invites can leave little time for other tasks. Janine Pelosi, CEO of video technology company Neat, believes workers should feel free to leave meetings that aren’t relevant, if the work environment allows it. If unsure about the value of a meeting, Pelosi recommends requesting an agenda or asking for the desired outcome in advance. Set Time Limits Lori Perkins, 65, worked long hours until a cancer diagnosis changed her routine. During chemotherapy, she could only manage about four hours a day, feeling sluggish and drained. After treatment, Perkins realised she would survive and questioned whether she wanted to continue at the same pace. She now limits her work as owner of Riverdale Avenue Books to around 50 hours per week, reducing her manuscript reviews. Rather than send rejection letters, she tells authors to check back in a few months when it’s less hectic. She practices saying “no” in her head and journal, recording her experiences. This has given her time to enjoy museums, friends, and theatre. “No changed my life,” Perkins said. “I’m a different person now because I truly embraced saying no.”

Drinking coffee in the morning may reduce the risk of early death, especially from cardiovascular disease, according to new research. The study, published in the European Heart Journal, found that morning coffee drinkers had a lower mortality risk than those who consumed coffee throughout the day. However, the study could not establish whether coffee alone was the cause.  Dr Lu Qi, the lead researcher and director of Tulane University’s Obesity Research Center, suggested that drinking coffee later in the day might disrupt the body’s internal clock, potentially explaining the link. He noted that further research is necessary to confirm these findings across other populations and through clinical trials.  “This study doesn’t explain why coffee consumption in the morning is associated with reduced cardiovascular risk,” Dr. Qi said. “One possible reason is that drinking coffee in the afternoon or evening may interfere with circadian rhythms and hormones like melatonin, leading to changes in inflammation and blood pressure.”  Should You Drink Hot or Cold Water? The study analyzed data from 40,725 adults who participated in the U.S. National Health and Nutrition Examination Survey between 1999 and 2018. Participants reported their coffee consumption habits, including the time of day they drank coffee.  Over nearly 10 years of follow-up, 4,295 participants died, including 1,268 deaths related to cardiovascular disease. The findings showed that morning coffee drinkers were 16% less likely to die from any cause and 31% less likely to die from heart disease compared to non-coffee drinkers. However, no significant mortality risk reduction was observed in all-day coffee drinkers.  The researchers also discovered that higher coffee intake was significantly linked to a lower risk of death, but only among morning coffee drinkers.  In an accompanying editorial, Prof Thomas F Luscher from Royal Brompton and Harefield Hospitals in London discussed why the timing of coffee consumption might matter. This underused type of care can help in stroke recovery, report says He explained that in the morning, the body experiences increased sympathetic activity as it wakes up, which diminishes later in the day. Drinking coffee later might disrupt the body’s natural rhythm and interfere with melatonin, a hormone essential for sleep.  The study also observed that morning coffee drinkers were more likely to consume tea and caffeinated soda, but less coffee overall, compared to all-day drinkers. Source: with inputs from BBC

China is reportedly observing another pathogenic outbreak after COVID-19, with the rise of human metapneumovirus cases. Video footage on social media shows overcrowded hospitals, claiming the surge of multiple viruses, including HMPV, influenza A, COVID-19, and Mycoplasma pneumoniae.  What is HMPV? Human metapneumovirus, or HMPV, is one of the common causes of respiratory tract infections (RTI) among children and the elderly. The virus causes upper and lower respiratory infections and shows regular flu-like symptoms. Children under 5 and adults over 65 may suffer from pneumonia, asthma, and other respiratory issues due to their poor immunity levels. The virus is classified under the Metapneumovirus genus, which belongs to the Pneumovirus subfamily and the Paramyxoviridae family. The Metapneumovirus genus has two species—metapneumovirus hominins, or human metapneumovirus, and Metapneumovirus avis, or avian pneumovirus—both liable to induce respiratory dysfunctions in animals. However, HMPV is the only virus within the Metapneumovirus genus that infects humans.  Read more: Should You Drink Hot or Cold Water? HMPV was first identified by Dutch scientists in 2001, but it has been circulating among humans for more than 50 years.  Causes of HMPV All viral diseases are contagious, and HMPV is not an exception. People can get it from direct or close contact with an infected person. The virus spreads through contaminated secretions like saliva, phlegm, droplets, and large particle aerosols. Touching a surface or object contaminated with the pathogen with hands and later using them to wipe the mouth or nose may conduct the virus into the body. HMPV also shows the same seasonal bias as other flu viruses. It thrives in cold seasons; therefore, HMPV infections are more common during winter and early spring. Read more: How to Avoid Winter Weight Gain Signs and Symptoms of HMPV While HMPV can be completely asymptomatic for young adults ranging from 5 to 40 years old, younger children and elders over 65 can get very sick. Symptoms for regular cases are not threatening and mostly mild, like - Coughing- Runny nose- Fever- Nasal congestion- Sore throat- Vomiting- Nausea- Diarrhea The conditions of severely infected patients can worsen, showing symptoms of pneumonia, asthma, and other bronchial diseases. In fewer cases, signs of middle ear infection have been found among patients with a prior compromised immune system. Read more: How to Keep Your Baby Comfortable and Healthy While Using Air Conditioner or Cooler Serious HMPV symptoms include: - Wheezing- Shortness of breath- Suffocacy- Fatigue- Bronchitis- Chest infection- Pneumonia- Asthma attack Mild symptoms usually disappear in two to five days. It is recommended to see a doctor if the symptoms persist for more than two weeks or worsen. Read more: How to Fix Your Sleep Routine: Know the Do's and Don'ts

The temperature of water you drink can affect your body in various ways, but there isn't a definitive answer to whether it's better to drink warm or cold water. It depends on your personal preferences, the situation, and your health. Benefits of Drinking Warm Water . Helps Digestion Warm water can help break down food in the stomach, making digestion easier. It stimulates the digestive enzymes, which can lead to smoother digestion. Drinking warm water before meals may help to prepare your stomach for digestion. But you shouldn't drink too much hot water. Because, regrettably, hot water can cause damage to the tongue, palate, and stomach tube. The long-term damage brought on by hot foods and drinks may also make people more susceptible to esophageal cancer.  Read more: How to Avoid Winter Weight Gain  Relieves Congestion If you're dealing with nasal or chest congestion, warm water can help loosen mucus, making it easier to expel. It can also soothe a sore throat and help clear out blockages, providing comfort when you're feeling under the weather. Improves Blood Circulation Warm water can promote better blood circulation by expanding blood vessels, improving oxygen delivery to tissues, and helping to remove toxins from the body. This can enhance overall circulation, which benefits your heart health and overall well-being. Helps Prevent Constipation Drinking warm water may stimulate bowel movements and prevent constipation. It can help soften stool and make it easier to pass, promoting regularity. Read more: How to Fix Your Sleep Routine: Know the Do's and Don'ts Soothes Menstrual Cramps For women experiencing menstrual cramps, warm water can provide comfort. It helps relax the abdominal muscles and ease cramping, providing relief during menstruation. Improves Sleep Quality Drinking a cup of warm water before bed can help you relax and prepare for sleep. It helps calm the nervous system and may promote better, deeper sleep.

Stroke survivors and their family members could benefit from palliative care, which focuses on easing pain and other symptoms once they leave the hospital, but the approach is widely underutilized, especially among Black, Hispanic and Asian patients, according to a new science report from the American Heart Association. The scientific statement, published Monday in the AHA journal Stroke, encourages integrating palliative care into all stages of post-stroke care, including strategies for psychosocial health, how to navigate complex health care systems and how to prepare for end-of-life care when necessary. "Stroke is often thought of as an event that is over quickly, but that is not true," Dr. Claire J. Creutzfeldt, who led the statement writing group, said in a news release. Creutzfeldt is an associate professor of neurology at the University of Washington in Seattle. "Even though the majority of strokes are not immediately life-threatening, every stroke is life-altering, and every stroke requires high-quality, person-centered care. Integrating palliative care principles into stroke care is fundamental for all patients and at every stage after a stroke." Dhaka Flow Yoga and Wellness Festival wraps up at Gulshan Society Lake Park Every year, nearly 800,000 people in the U.S. have a stroke, which occurs when a blood vessel to the brain ruptures or becomes blocked by a clot, interrupting blood flow and causing brain cells to die. Stroke is a leading cause of disability and the fifth-leading cause of death in the U.S., contributing to the deaths of about 160,000 people each year. Advances in treatment have allowed stroke survivors to live longer, but they often face long-term challenges, such as cognitive and physical disabilities along with psychosocial problems. The added responsibility of providing care to stroke survivors can be overwhelming for family members. The new statement said palliative care efforts should include strategies to improve communication about prognosis and care goals, navigate complex health systems, address psychosocial needs such as coping with loss, and prepare for death with end-of-life care when necessary. The statement also highlights the need to reduce sociodemographic and regional care disparities. The statement suggests a holistic approach to palliative care that goes beyond physical symptoms and pain to include emotional, psychosocial, spiritual and existential distress and takes the family's expectations, values and goals into consideration. How to Avoid Winter Weight Gain It highlights the importance of emotional, spiritual and psychosocial support in high-quality stroke care for survivors and their care partners. It also outlines the phases that follow a severe stroke, provides a palliative care checklist and screening tools to recognize and manage patient and family needs. "It's essential to recognize the impact of illness and disability on someone's quality of life and understand that treatment decisions will vary from patient to patient based on their values, their beliefs and their culture," Creutzfeldt said. "An individualized and culturally sensitive approach to assessment and management is always best." The care needs of survivors and their families or partners, she added, can change over time depending on events, symptoms, changes in function and the stage of the illness. There is limited research on palliative care for stroke survivors and wide variation in the type of care they receive, the statement notes. Important symptoms, such as pain, may be undertreated. For example, post-stroke pain may be greatest four to six months and two years following a stroke, but it is often underdiagnosed. Research shows up to 45% of stroke survivors leave the hospital with no plan for additional services, such as home health care or hospice services, and referrals for palliative care often don't occur until the end of life. Black and Hispanic people, who face disproportionately higher stroke rates and poorer outcomes, are less likely to receive acute treatments such as intravenous therapy or surgery to treat blood clots, the statement said. And they are substantially less likely than white people to have "do not resuscitate" orders or advance directives in place. Black, Hispanic and Asian stroke patients also are less likely to be discharged to hospice care than white patients. The statement noted that while some disparities may be attributed to cultural differences, other factors, such as the hospital where the patient was treated, have been associated with the likelihood of receiving palliative care, suggesting system-level inequities may play a role. A 2023 AHA scientific statement on ways to address racial and ethnic disparities in stroke treatment highlights the need to better understand how clinicians, hospitals, systems and others influence these care patterns and explores ways to correct them.

Dhaka Flow, the celebrated wellness platform dedicated to mental and physical well-being, launched the 4th edition of its Wellness Festival on Friday at Gulshan Society Lake Park, Dhaka. The two-day event aims to inspire city residents to embrace healthier lifestyles through more than 60 interactive sessions focused on the mind, body, and spirit. The festival, which has gained a reputation for its innovative approach to wellness, offers a wide variety of activities, including meditation, yoga, sound healing, journaling, self-defense, boxing, and community discussions. Art, music, and sustainable practices also feature prominently, creating an inclusive and holistic experience. Dhaka Flow Festival 2024: A celebration of wellness, creativity, and community The event kicked off at 10 am Friday, with attendees flocking to the park throughout the day. The festival grounds were transformed into specialized zones, such as Art & Soul, Yoga Shala, Healing Zone, Sustainable Fashion Boulevard, and Meditation Garden. Food courts, a kids' playground, and eco-friendly workshops enhanced the vibrant atmosphere. In her welcoming address, Dhaka Flow Co-Founder and CEO Shazia Omar described the event’s mission: "Dhaka Flow is more than an organization. We're creating a movement towards open-mindedness, encouraging people to embrace alternative healing practices, talk about traumas, and cultivate a culture of self-discovery and awareness in Bangladesh." Popular actress Nusraat Faria echoed these sentiments, sharing her personal connection to wellness: "In my profession, mental wellbeing is crucial to perform my best. Yoga, singing, and dancing give me positive energy. This festival, with its wide array of offerings, is simply amazing." Lumiere - an experience from Grameenphone presents two-day Dhaka Flow Food & Wellness Festival at Gulshan Club

The Dhaka Flow Festival is set to take over Gulshan Society Lake Park on December 6–7, offering a dynamic mix of wellness, art, and community events designed to inspire balance and vitality. Over two vibrant days, attendees will have the chance to immerse themselves in activities ranging from yoga and mindfulness to creative arts and eco-conscious workshops. Day 1: The festival kicks off on December 6 at 10 am with the Awaken Your Body Masterclass led by international wellness guru Vari Morales. This transformative session combines movement and mindfulness to invigorate both body and mind. For those looking for a challenge, a Ju-Jitsu Self-Defence Workshop by Ed promises practical techniques for empowerment, while a 5KM Community Run offers an opportunity to connect with like-minded fitness enthusiasts. Lumiere - an experience from Grameenphone presents two-day Dhaka Flow Food & Wellness Festival at Gulshan Club Day 2: December 7 brings an array of mindful and artistic experiences. A highlight for yoga enthusiasts is Yoga Beats at Sunset (4 pm), featuring yogini Shazzy Om and ambient music by DJ OMDG, creating an uplifting and soulful flow session. Earlier in the day, attendees can experience a Sound Healing Session in the serene Meditation Garden with Swayambhu or join a Shareapy support group session by Lighthouse to connect and reflect. Art lovers can visit the Art & Soul Corner to participate in collaborative art projects or browse creations by local artists. A creative competition invites participants to submit posters illustrating what wellness means to them, with a chance to win a yoga retreat in Nepal. World Day for Safety and Health at Work: Here’s How Dhaka Flow Wants to Promote a Safer Workplace At the Our Planet Zone, attendees can engage in eco-conscious activities like tree planting, upcycling workshops, and discussions on sustainable living, underscoring the festival’s commitment to environmental stewardship. One of the festival’s most unique offerings is The Inner Journey, inspired by Attar’s Conference of the Birds. This immersive experience blends art, soundscapes, and reflective practices to guide participants on a path of self-discovery. The festival invites families and friends to enjoy live music, savor wholesome food at the wellness marketplace, and connect with Dhaka’s vibrant wellness community. With activities for all ages, the Dhaka Flow Festival promises to be a transformative experience. Cosmos Group hosts Dhaka Flow at "Health and Safety at Work" Workshop The event is supported by sponsors including Ispahani Tea, Pathao, Lifestraw, and Aarong Earth, with UNB serving as the media partner. Don’t miss the chance to be part of Dhaka’s most exciting wellness event of the year. Register now at dhakaflow.com/dec6 to secure your spot!

Winter's cozy appeal often tempts us to indulge in comfort foods and stay indoors, making it harder to keep the extra kgs off. With colder weather and lower motivation to stay active, cravings for rich, hearty meals increase. However, winter doesn’t have to mean weight gain—by following simple, effective strategies, you can maintain or even improve your fitness throughout the season. Why is it Difficult to Lose Weight in Winter? Unlike summer, people love to stay indoors during the colder months. Winter lifestyle often leads to the ignoring of regular exercise and diet. Let’s consider the key reasons why it is hard to maintain or lose weight during the winter season. Lower Activity Levels Shorter days and colder weather often reduce outdoor activities. For many people, winter means fewer walks, less jogging, and a reduction in sports or activities that require leaving the warmth of home. This drop in activity naturally affects calorie expenditure, leading to a slower metabolism and, consequently, potential weight gain. Read more: 10 Delicious Quinoa Recipes for Weight Loss Comfort Food Cravings During the colder months, we crave warm, filling foods high in calories, fats, and carbs. These cravings are not just psychological—your body uses more energy to keep you warm, which can cause you to crave denser, more energy-rich foods. Reduced Sunlight Exposure Winter’s reduced sunlight can lower vitamin D levels, affecting mood and leading to Seasonal Affective Disorder (SAD) for some. SAD often causes fatigue, sadness, and carb cravings, reducing motivation to exercise and eat well. Low energy and mood make it harder to maintain fitness and balanced nutrition during the season.  Changes in Metabolism Colder weather triggers the body to maintain its internal temperature, which can slightly increase the human body’s metabolic rate. However, this increase is inadequate to offset higher calorie intake from comfort foods. Instead, our bodies may go into a mild "hibernation mode," where metabolism slows as activity decreases, making weight loss a bit more challenging. Read more: Delicious Oatmeal Recipes for Weight Loss Tips to Avoid Winter Weight Gain Though people want to live a more relaxed lifestyle during the colder months, following some strategies can prevent gaining extra pounds. Stay Active Indoors When outdoor exercise feels less appealing, find ways to keep moving indoors. There are countless ways to stay active at home, from following online workout videos to using home fitness equipment. You can try online classes in yoga, dance, or high-intensity interval training (HIIT).  Create a home gym setup with resistance bands, dumbbells, or kettlebells. You can also incorporate bodyweight exercises like squats, lunges, and push-ups that require minimal space. Staying active at home burns calories and keeps your mood and energy up during those winter days. Read more: 10 Best Teas for Weight Loss Set Winter Fitness Goals Sometimes, all it takes is a goal to keep you focused. Setting specific, achievable goals like improving strength, running a certain distance, or completing a workout challenge can provide motivation. Winter is a perfect time to work on endurance, flexibility, or strength, as these can be developed indoors with minimal equipment. Embrace Seasonal Vegetables and Light Comfort Foods Winter foods do not have to be heavy to be comforting. Root vegetables like sweet potatoes, carrots, and parsnips, along with leafy greens like cabbage and spinach, are winter staples that are both nutritious and satisfying. Try making lighter versions of classic comfort foods, like soups and stews with plenty of veggies, lean proteins, and low-sodium broths. Practice Mindful Eating Mindful eating is all about slowing down and truly savouring each bite, which can help reduce overeating. In winter, many people tend to eat more out of boredom or to seek comfort. Therefore, it is necessary to pay attention to hunger cues and avoid eating in front of screens. Try to focus on each meal, chew thoroughly, and consider portion sizes. Read more: Healthy Weight Gain Strategies: Add pounds fast safely, naturally Choose Snacks Wisely Smart snacking can prevent winter weight gain by curbing cravings and stabilizing energy. Choose high-protein, high-fibre options like yoghurt with apple slices with peanut butter. These snacks keep you full and help avoid unhealthy choices later. Stick to small portions and avoid sugary snacks that lead to quick energy spikes and crashes. Control Your Stress Managing stress, especially during the winter season, can help prevent weight gain. High stress increases cortisol, a hormone that can lead to weight gain and cravings for junk food. To keep stress levels low, try techniques like exercise, meditation, yoga, or deep breathing. These methods help control cortisol and reduce the likelihood of overeating unhealthy foods. Boost Your Vitamin D Levels Lower sunlight exposure in winter can lead to a drop in vitamin D, which plays a role in maintaining a healthy immune system and mood. You can boost vitamin D by spending a few minutes outside when the sun is out, even on colder days. Try including vitamin D-rich foods like fish, egg yolks, and fortified dairy. Consider discussing supplements with a healthcare provider. Read more: Postpartum Weight Loss: How to lose baby weight fast after pregnancy Stay Hydrated It is common to drink less water in winter because the cold weather may make you less thirsty. However, hydration is just as essential in winter as in summer. Water helps keep metabolism running efficiently and prevents overeating, as thirst is sometimes mistaken for hunger. You should carry a water bottle around, and drink herbal teas for warmth and hydration without added calories. Prioritize Sleep Adequate sleep is essential for weight management because it regulates hormones that control hunger and appetite. Short winter days may disrupt sleep cycles, but try to maintain a regular sleep schedule. Aim for 7-9 hours of sleep per night to keep energy levels balanced and reduce cravings for sugary or high-carb foods. Make Exercise a Social Activity Staying active can be more fun with friends or family. Look for local winter sports or try virtual workout challenges with friends. Many gyms also offer winter workout programs or challenges that can help you stay consistent. Making fitness a social commitment adds accountability, increasing the likelihood of sticking to your routine. Read more: 5 Healthy Winter Soup Recipes for Weight Loss Plan Your Meals Ahead Meal planning can help you avoid impulsive food choices that are high in calories. Prepare meals for the week, focusing on balanced nutrition and portion sizes. If you have healthy, ready-made meals at hand, you are less likely to reach for high-calorie options. Keep Meals Balanced with Protein and Fiber Winter meals often have plenty of carbs but lack protein and fiber, both essential for feeling full and managing weight. Protein boosts metabolism and reduces appetite, so aim for 25–30 grams per meal from sources like meat, poultry, fish, beans, and quinoa. Fiber also supports fullness and prevents overeating. Include fiber-rich foods like vegetables, fruits, whole grains, and nuts to help maintain balance and control calorie intake during festive meals. Do not Skip Workouts It can be tempting to skip workouts when it is dark and cold outside, but consistency is key. Even short workouts, such as a 20-minute HIIT session, can be effective. Maintaining a regular exercise routine will keep your metabolism running and help offset any extra calories from winter foods. Read more: How to Lose Weight without a Strict Diet or Heavy Exercise Final Words Winter weight gain is avoidable with proactive habits. By recognizing winter’s triggers and making mindful choices, you can stay active, eat well, maintain balance, and lose extra pounds. Relish seasonal treats without derailing your health goals. With the right approach, you can enjoy the cold season feeling energized and motivated. Embrace winter, stay mindful, and prioritize your health throughout the season. Read more: How Does Fat Leave the Body When We Lose Weight?

In Bangladesh's hot weather, air conditioners (ACs) and coolers often become necessities to beat the heat. However, as a parent, ensuring your baby’s comfort and wellbeing in such environments can be tricky. Babies are more sensitive to temperature changes, and without proper care, they might catch a cold. So, how do you balance the need for cooling while keeping your baby healthy?  Why Babies Catch Cold Under ACs  Babies Have Weaker Immune Systems Babies, especially newborns, have developing immune systems. This means they are more susceptible to catching colds and infections, which can be triggered by their surrounding ambients, such as exposure to cold air from ACs. Rapid Temperature Changes One key reason babies catch cold under ACs is the rapid shift from warm to cool temperatures. Imagine stepping out of a hot, humid day into a chilled room—you will feel the difference immediately. For babies, such abrupt changes in temperature can hurt their respiratory system, making them more prone to colds and related illnesses. Read more: How to comfortably travel with babies Dry Air in AC Rooms ACs tend to remove moisture from the air and make the room dry. Babies’ nasal passages can get dried out, making them more vulnerable to respiratory issues and colds. They may also experience dry skin, which can lead to discomfort.  Babies' Inability to Regulate Body Temperature Unlike adults, babies cannot regulate their body temperature effectively. This means they might feel colder or warmer than you do under the same conditions. Though a room’s temperature might seem comfy for grown-up children and adults, it can be too cold for a baby, increasing risk of catching a cold.