​

Overthinking is almost second nature in a world where notifications are constant and mental clutter is everywhere. There’s no quick fix, but certain Japanese philosophies, practices, and techniques can help you to calm down, gain clarity, or quieten the noise inside your head. These philosophies encourage simplicity, acceptance, and presence. They don’t eliminate overthinking overnight, but they help you respond to your thoughts rather than getting trapped in them,” she explains.Here are five Japanese techniques that can help you manage an overactive mind more effectively.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. IkigaiAt the core of Ikigai, it is about having a purpose, a reason for getting up in the morning. “Concepts such as Ikigai give a sense direction to everyday life.” When your actions feel meaningful, there is less space for the mind to spiral into overthinking,” says Dr Shankar.Instead of constantly questioning your choices, aligning your day with what matters to you can create a sense of calm and focus, she adds.Wabi-SabiPerfectionism often fuels overthinking, endless loops of “what if” and “what could have been better.” Wabi-Sabi, the Japanese philosophy of embracing imperfection, offers a way out.Story continues below this ad”When you stop striving for perfection and begin to accept situations as they are, you naturally reduce mental resistance,” explains Dr Shankar. “This shift allows you to appreciate the present moment instead of overanalysing it.”ALSO READ | The Japanese swear by these 5 habits to live a long, healthy lifeHere’s how Ikigai calms an overthinking mind (Photo: Freepik)Shinrin-yokuAlso known as “forest bathing,” Shinrin-yoku encourages spending mindful time in nature, and its benefits are backed by science.”Shinrin-yoku has been shown to lower cortisol levels, reduce blood pressure, and ease anxiety,” says Dr Shankar. It regulates the nervous system and reduces cognitive overload. Story continues below this adEven a short walk in green spaces without distractions can help reset your state of mind, she says. It may seem unrelated, but it has a subtle but important role in mental health. Dr Shankar says that “Hara hachi ba promotes mindful eating, and prevents the sluggishness which often follows overeating.” “When your body feels lighter, your mind tends to feel clearer and less overwhelmed.”Kintsugi and OubaitoriKintsugi, the art of repairing broken pottery with gold, symbolises embracing flaws, while Oubaitori encourages individuals not to compare themselves with others. “These ideas reduce the self-criticism that is a major cause of intrusive thoughts and repetitive thinking,” explains Dr Shankar. “You might still have these thoughts, but with time you will become less reactive. That’s when real change occurs.”

 ​

Dhurandhar singer Jasmine Sandlas speaks out about alcoholism (Source : Instagram/Gulabi queen)Singer Jasmine Sandlas has been enjoying the success of Dhurandhar, The Revenge. She worked on a music project composed by Shashwat Sasdev. She also shared a personal side of her life in a podcast interview with Ranveer Allahbadia. Childhood and discovering myself as a young girl. Growing up as a woman and as an artist. Eldest daughter. Child of immigrants. Punjabi. American. On my journey, I’ve seen and experienced a lot of things that weren’t easy. It wasn’t comfortable, was it? Let’s be honest sometimes. On one side, everything and traumas from family members. Everything. I used to be very mischievous. The quest for adventure. I used to run in the streets. I used to make mistakes in class and at school. I was a good student and a good child. But I had no interest in studies. Where is the fun? I used to ask myself. Where is my enjoyment?”Reflecting on when she had her first drink, Sandlas shared, “I think. I used to not drink. In America, the drinking age is 21. I didn’t start drinking until then. I was probably 22 or 23. I didn’t drink. I abstained because drinking was going on in my home. My father used to be a drinker. When you have a drinking father, two things can happen. Either you are an alcoholic. Or you say, “I can’t drink.” It’s the worst. I did both. Alcohol is bad. Alcohol is bad. It’s not good. She continued, “When you are really hit by life, you seek some kind of support. I regret some of the things I did in those 2-3 years… I was famous, I felt certain things, family dynamics were broken, my father had died, and I was very successful. I drank a lot more than I should have. I regret it. But it was important to me at the time. There is resentment because they broke my heart many times without knowing it. I love them but a child’s broken heart will remain broken. I did that all my life, just yearning and finding home.” ButStory continues below this adBut how do unresolved childhood experiences shape coping behaviours like substance use in adulthood? I did that my whole life, just searching for home.” ButStory continues below the adBut, how do unresolved experiences in childhood shape coping behaviors like substance abuse in adulthood? Neha Cadabam is a senior psychologist and executive Director at Cadabam’s Hospitals. She tells indianexpress.com: “Unresolved experiences in childhood often shape how individuals regulate stress and emotions in later life.” When emotional safety and stable attachment are missing during formative childhood, the brain tends towards emotional dysregulation or heightened vigilance. Clinically, this is not a random behavior, but an adaptive response which has continued, even if over time it has become maladaptive. Practical steps to build internal security and healthier support networksThe search for a feeling of home externally can often point to an internal gap. Cadabam explains, “Clinically, the focus shifts from strengthening external anchors to strengthening internal ones.” This includes developing self-awareness through reflective practices, establishing consistent routines that create predictability, and engaging in therapy to process unresolved emotional experiences.”Building healthier support systems also means cultivating relationships that are stable, nontransactional, and emotionally safe, rather than those driven by dependency or validation seeking. Cadabam concludes that this process helps people to stop seeking security from outside and start experiencing it inside.

 ​

Weight-loss medication has quickly become a hot topic in discussions about obesity management and metabolism health. While the number on the weighing scale may go down, not all weight loss will be the same. Some of the weight loss may be from fat, while some may also be from lean muscles, which play a crucial role in strength and metabolism. This has led to a growing concern over how these drugs will affect body composition. This article is based solely on information that was obtained from public sources and/or experts. Consult your doctor before beginning any new routine. Factors such as diet, protein intake and resistance training can also affect how the body reacts to these medications. Dr (Prof) Raju Vasishya, senior orthopaedic consultant at Indraprastha Hospitals in New Delhi, told indianexpress.com that with modern weight-loss medications, such as Semaglutide and Tirzepatide, most weight loss is fat. However, a significant share of weight loss is lean mass, which includes muscle, water, and organ tissue. Clinical studies indicate that between 65-85% of fat is lost and 15-35% of lean mass, although individual variations are wide. Learn how weight loss medications affect your muscle mass. (Source: Freepik). “Age and hormonal status are also important, with older adults being more susceptible to muscle loss. These drugs suppress appetite, which can lead to a reduction in overall calorie intake and protein intake. This can unintentionally increase lean mass loss. The balance of lean mass loss is largely determined through protein intake, physical activity, particularly resistance training, baseline mass, and overall calorie deficit. Individuals who do not actively support muscle preservation through diet and exercise tend to lose a higher proportion of lean mass.”Do weight loss drugs accelerate muscle loss vs diet/exercise?”Weight-loss drugs do not inherently cause more muscle loss than traditional calorie restriction–the key driver is the calorie deficit itself,” says Dr Vaishya, adding that when people lose weight through diet alone, lean mass loss typically falls in a similar range (about 20-30%). “With medications such as Semaglutide and Tirzepatide the proportion of lean weight loss can appear higher in certain studies, but that is because the total weight loss is faster and greater, not because the drug directly breaks down muscle. In fact, when combined with structured exercise and adequate protein, muscle preservation can match–or even outperform–diet-only approaches,” suggests the expert.Compared to structured weight loss through diet and exercise, Dr Reddy stresses, where protein intake and resistance training are typically emphasised, medication-driven weight loss can sometimes be less controlled. If not managed carefully, this can lead to a higher proportion of lean body mass loss, especially in individuals who aren’t physically active. Dr Vaishya says, “The concern arises if patients rely on medication alone without lifestyle measures leading to a reduced protein intake and minimal training.” Drugs are best viewed not as selective drivers of muscle losses, but as amplifiers of weight-loss. The outcome is largely dependent on how they are used, and not just the pharmacology.Prioritise protein intake – generally 1.2-1.6g/kg/day (adjusted for age and kidney function)– to support muscle protein synthesizing.

-Incorporate resistance exercises (2-4 sessions/week), as this is the best way to signal your body to retain muscle when you are in a calorie deficit. Even simple strength exercises that are progressive can make a big difference.

Avoid rapid weight loss. A gradual pace will help preserve lean tissue.

-Maintaining adequate micronutrients and hydration (vitamin D, Calcium) is important. Regular monitoring of body composition can guide adjustments. In some cases, doctors may prescribe adjuncts such as protein supplements or tailored exercise prescriptions. The combination of pharmacotherapy, structured nutrition, and strength training can transform weight loss from a merely lighter weight into a healthier body composition,” concludes Vaishya. Consult your doctor before beginning any new routine.

 ​

Metformin is the most commonly prescribed medication for Type 2 Diabetes. In recent years it has gained attention for its potential benefits beyond diabetes, such as weight-loss and even longevity. Is it safe for those without diabetes to take it on a regular basis? According to Dr Vijay Negalur, HOD – Diabetology, KIMS Hospitals, Thane, the answer is not so straightforward.”Even for someone without diabetes, daily use isn’t routinely recommended,” says Dr Negalur. Metformin, when prescribed correctly, is generally safe. However, it is only meant to treat specific medical conditions. “Taking it without a need for it can disrupt normal glucose levels and may not provide meaningful benefits,” he says.DISCLAIMER This article is based upon information that was obtained from the public domain or experts we spoke with. Consult your doctor before beginning any new routine. Metformin can have side effects even though it is widely used. This is especially true when taken for a long time without need. Dr Negalur explains that “common side effects” include nausea, loose bowel movements, stomach discomfort and loss of appetite. He warns that the drug can also lead to vitamin deficiency over time. In rare but serious cases complications can escalate. Metformin’s popularity is partly due to claims that it can help with weight loss or slow down ageing. While these claims may have some truth, Dr Negalur urges caution. Story continues below this advertisement. He is quick to point out that the research is still in its early stages. Who should avoid it completely? “People with kidney and liver problems, heavy drinking, or certain heart conditions shouldn’t take it lightly,” Dr Negalur warns. He also adds that “pregnant women and those on multiple medications should avoid self-use.”DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Consult your doctor before beginning any new routine.

 ​

Shoaib Ibrahim shares an update on Dipika Kakar’s health (Photo: Dipika Kakar/Instagram)After a whole week, Shoaib Ibrahim took to his YouTube vlog to share an update on the health of actor and wife Dipika Kakar amid treatment for the ongoing cyst recurrence. “MRI me iss bar phir se chote chote spots nikle hai” (MRI has detected two tiny dots). Dipika was by his side. “But they are very tiny,” he said. Doctors said that it wouldn’t make sense. This will become a regular procedure when we repeat the scan after a few months…we will need to do close scans.” Shoaib continued, “Those were so small that a CT scanner couldn’t even detect them…since MRI was sensitive, they were visible.” Close scans are necessary so that if anything recurs it can be treated easily. Consult your doctor before beginning any new routine. During the vlog Dipika said: “We need to perform an MRI every single month.” We have been told that it is a much safer scan than other scans. There are no side-effects on the body. I have been preparing myself mentally for it. “Many doctors have recommended it. She has to go to the hospital…it will be a 4-5 hour process. Here’s what doctors told Dipika Kakar. (Photo: Getty Images/Thinkstock). “MRI is a sensitive test and can detect changes which may not be visible on a CT scan. When doctors say that they are too small to act upon, they mean they are not large enough or clear enough to confirm an active disease or to require immediate treatment,” explained Dr Pandrowala. Story continues below this adIn these cases, the expert stressed that size and clarity are important. “Acting on small findings can lead to unnecessary procedures.” Doctors prefer to monitor closely with repeated scans. This allows doctors to track whether the spots change or grow over time, before deciding on the next step. If there is a slight increase, the treatment can be adjusted immediately. This approach allows timely intervention while avoiding overtreatment.”Should patients be worried about these findings?It is natural to feel anxious, but very small findings do not always mean active disease, described Dr Pandrowala. “The focus should remain on regular follow-ups and completing the treatment as prescribed, while maintaining overall strength. Shoaib Ibrahim says wife Dipika Kakar’s latest blood test reports are normal, doctor has asked her to eat fresh food”Starting it even when the disease burden is low can improve control and reduce the chance of progression. It is usually given in cycles and may take a few hours per session in a hospital setting,” said Dr Pandrowala.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Consult your doctor before beginning any new routine.