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Cancer surgeon with 22 years of experience shares the ‘1 common habit’ silently destroying your immune system
Lifestyle

Cancer surgeon with 22 years of experience shares the ‘1 common habit’ silently destroying your immune system

by jummy84
written by jummy84

Published on: Dec 03, 2025 09:01 pm IST

Always scrolling late or binge-watching shows? Cancer surgeon Dr Tarang Krishna says proper sleep is the real key to keeping your immune system strong.

Always scrolling on your phone late at night or binge-watching shows till 2 AM? That ‘just one more episode’ habit might be silently hurting your immunity. Poor sleep makes you tired, stressed, and more prone to illnesses. Dr Tarang Krishna, cancer specialist and MD at Cancer Healer Centre, with more than 22 years of experience, shares in his December 2 Instagram post why catching quality sleep is the real key to keeping your immune system strong and your body healthy. (Also read: Surat paediatrician shares how too much love from grandparents can spoil kids; offers tips for parents to strike balance )

Prioritise sleep to recharge immunity and fight illnesses, advises Dr Krishna. (Unsplash)

Why is sleep so crucial for immunity

“You know the key to your immune system? And that key is sleep. Poor sleep weakens your immunity. When your sleep is disturbed, your body becomes more susceptible to fatigue, diabetes, autoimmune disorders, and many other illnesses,” Dr Krishna explains.

He adds, “Our body has the natural ability to fight diseases, but we don’t use it properly. This is because during sleep time, we are often glued to our phones. To reduce inflammation in our body, we need proper sleep.”

How to strengthen your immunity through sleep

Dr Krishna further explains the science behind it, “When we stay awake, the hormone melatonin, which is the sleep hormone, doesn’t get a chance to work. And this is why our immune system cannot recharge. To strengthen our immunity, we need to let our system recharge, and proper sleep is essential for that.”

He advises prioritising consistent, uninterrupted sleep to allow the body to heal, recharge, and maintain a strong defence against illnesses.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Common: Resurrection Album Review | Pitchfork
Music

Common: Resurrection Album Review | Pitchfork

by jummy84
written by jummy84

Though it might seem crazy now—considering their personalities, and five years after Cube virtually ended N.W.A. on “No Vaseline”—Common annihilated Cube with his response. The Pete Rock-produced “The Bitch In Yoo,” issued as the A-side of a split single with No I.D. in 1996, is one of rap’s most brutal diss tracks. The first verse alone is a thorough dismantling of Cube’s career, with Common claiming his West Coast cred is ridiculous (hiring the Long Island-based Bomb Squad for his debut), calling out his blatant careerism (“Went from gangsta to Islam to the dick of Das EFX”), and insinuating he’s a bad actor (with sly references to Higher Learning and Friday).

It took the deaths of 2Pac and the Notorious B.I.G., and the intervention of Louis Farrakhan, to squash the beef. At the Hip-Hop Summit in Chicago in April of 1997, Farrakhan addressed the assembled rappers, including Cube, Common, Snoop Dogg, and the Dogg Pound: “All this turf you fighting for—East Coast, West Coast—who owns it? Not you.” Farrakhan is acknowledged for ending the feud, but the deeper truth is that both men had changed. For Cube, he’d successfully made a transition to acting and was gradually assuming a role as a family man. Common had also recently become a father, and he was transformed by the Million Man March, which he attended. As he writes in One Day It’ll All Make Sense, the event inspired him to be comfortable with expressing love and solidarity.

To date, Resurrection has sold fewer than 250,000 copies, but it earned Common Sense respect. It also attracted more national attention, including from a California-based reggae band with the same name that sued the rapper over the rights. Common dropped the “Sense” before the 1997 follow-up LP, One Day It’ll All Make Sense, which simultaneously refined and expanded on the approach he and No I.D. took on Resurrection.

Shortly afterwards, he will leave Chicago and move to New York City. He will go and join the Soulquarians collective, garnering him larger audiences and further accolades; then he will drop an ambitious, experimental, psych-informed album that will bomb. He will date singers and athletes and movie stars; then he will think he can act. He will become an actor, questionably; then he will fight Keanu Reeves, believably. He will constantly cycle through success and embarrassment. He will come remarkably close to an EGOT. And all along, the sun will still rise every day over Lake Michigan.

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Are you eating sprouts the wrong way? Nutritionist explains how common mistakes can make this healthy snack unhealthy
Lifestyle

Are you eating sprouts the wrong way? Nutritionist explains how common mistakes can make this healthy snack unhealthy

by jummy84
written by jummy84

Sprouts are often hailed as a superfood – tossed into salads or chaats, blended into smoothies, or eaten raw for their crunch and “clean” health appeal. Many believe that eating them uncooked preserves nutrients and boosts digestion. But is this popular health habit really as beneficial as it seems? Turns out, not quite!

The nutritionist shares healthier ways to consume sprouts.(Unsplash)

Also Read | Nutritionist shares the ultimate dal guide for maximum health benefits: Best time to eat, who should avoid, and more

Khushi Chhabra, a holistic health nutritionist and diabetes educator, explained why eating raw sprouts might not be as healthy as it seems – and why they’re best consumed cooked. In an Instagram video posted on October 4, the nutritionist breaks down why the craze for eating raw sprouts is more fad than fact, how it can impact your gut and digestion, and shares healthier ways to enjoy sprouts for maximum nutritional benefit.

How eating raw sprouts can be unhealthy

According to Khushi, “Sprouts are one of the most nutrient-dense foods because they have protein, fibre, and vitamins. But a lot of people get bloating, constipation, and gas when they eat raw sprouts.” She further mentions that sprouts are rich in fibre, enzymes, antioxidants, vitamin C, folate, and around three to four grams of protein per 100 grams. However, they are higher in carbohydrates than proteins – about 60 – 65% – hence, overeating is not ideal. She also explains, “Raw sprouts can cause bloating, gas, and even constipation because they’re hard to digest and may carry bacteria when eaten uncooked.”

Also Read | Nutritionist warns ‘1 in 28 women face breast cancer risk’; shares 6 foods science links to lower cancer chances

What’s the right ways to eat sprouts

Khushi recommends steaming or lightly sauteing sprouts before eating them, as this breaks down tough fibres that are harder to digest. She suggests, “Add heating spices like ginger, black pepper, cumin, and rock salt as they help in digestion and keep your gut happy.” According to the nutritionist, practising portion control is key – about half to one cup is sufficient for most people to reap the benefits without overdoing it. Lastly, she advises pairing sprouts with pure protein sources like paneer, curd, or eggs to balance the meal.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Dermatologist explains why simply cutting out junk food does not cure acne, busts 5 common acne myths
Lifestyle

Dermatologist explains why simply cutting out junk food does not cure acne, busts 5 common acne myths

by jummy84
written by jummy84

Acne is often thought of as a teenage problem, but the truth is more complex. Adult acne is increasingly common, and myths around what causes – or cures – it can make managing breakouts confusing.

According to Dr Waraich, acne is not just a teenage concern.(Unsplash)

Also Read | Dermatologist shares 5 harsh must-know truths about skincare and haircare: ‘Anti-ageing creams can’t lift sagging skin’

Dr Gurveen Waraich, a certified dermatologist specialising in clinical and cosmetic dermatology and skin care, is setting the record straight by debunking five common myths about acne. In an Instagram video posted on September 10, she unpacks common acne myths, highlighting its prevalence in adulthood and clarifying real triggers – such as makeup and diet – and what doesn’t cause breakouts.

Adults don’t get acne

According to Dr Waraich, acne is not just a teenage concern – many people encounter it for the first time in adulthood, even if their adolescent years were blemish-free. Many of her clients experience the onset of acne after 25, and she explains – “I am 35 years old. I never had acne in my teen years. Why am I getting it now? What you are suffering from is something called as adult onset acne which is actually seen post 25 years of age.”

Acne does not occur in dry skin

It is often believed that only people with oily skin experience acne breakouts. However, the dermatologist highlights that even though acne is more common in oily skin, it is not exclusive to it. She elaborates, “In fact, adult onset acne is seen in equal frequency for both oily and dry skin types.”

Eating clean cures acne

The dermatologist explains that cutting out junk food will not necessarily clear up your acne. She mentions that while some components in your diet like sugar or dairy might aggravate your breakouts – these are not the causative agents. Dr Waraich says, “What you eat is not the cause of your acne. Yes, it could be an aggravating factor like sugar and dairy, but not causative.”

Makeup cause acne

Makeup is often blamed as the culprit behind acne flare-ups. But Dr Waraich clarifies that makeup itself isn’t the cause – it’s failing to remove it properly that can worsen breakouts.

Also Read | Best face serums for oily skin: Top 8 must-have picks that help you glow up

Acne is normal in teenage years

The dermatologist highlights that while acne is quite common in teenage years, it should not be treated as a norm and requires appropriate treatment. She advises, “No, acne is common in teenage, not normal. You must treat it to prevent permanent scarring.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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Nutritionist reveals 5 common Navratri fasting mistakes: ‘Too much sabudana…’
Lifestyle

Nutritionist reveals 5 common Navratri fasting mistakes: ‘Too much sabudana…’

by jummy84
written by jummy84

Many devotees fast during Navratri, abstaining from different food groups. These commonly include flours, grains like wheat and rice, legumes, lentils, and non-vegetable foods. Instead, certain foods, like sabudana and potatoes, are permitted in the vrat diet. But while vrat is for spiritual devotion, it’s also important to ensure your vrat diet is healthy.

Often, vrat meals include potatoes and sabudana, both of which are high in carbs.

ALSO READ: Planning to fast this Navratri? Doctor shares 5 tips for people with diabetes and hypertension

Nutritionist Kiran Kukreja shared in a September 21 post some common mistakes people may make during the Navratri diet.

1. Too much sabudana

Sabudana is a common ingredient seen in vrat dishes. There are many, from the comfort vrat sabudana khichdi to sabudana dosa, chilla, and more, making this ingredient very versatile. But nutritionist Kiran warned against going overboard with sabudana, saying, “It is mostly starch, which can spike sugar and leave you tired quickly.”

2. Skipping protein balance

Since primarily non-veg, lentils, and legumes are not consumed, there’s a shortage of adequate protein intake. Kiran urged being mindful of this habit because most vrat recipes are carb and fat-heavy, which, according to her, makes “you feel drained quickly.”

3. Thinking vrat chips and namkeens are safe

You will find many snacks labelled Navratri vrat-safe, but it’s vital to stay within limits and not give them a free pass just because they are Navratri-safe.

She shared the reason: “Most packaged vrat snacks are fried in poor quality oils, which defeats the purpose of fasting.”

4. Avoid using potatoes for every meal

Potato is often relied upon heavily as it is permitted during fasting and is one of the most versatile vegetables that can go with everything, from sabudana khichdi to aloo tikki and aloo chips. But making potato the base has the potential to backfire. Why? Kiran explained that vrat recipes are loaded with starch and can cause blood sugar to spike.

5. Not rotating ingredients

The last vrat mistake that the nutritionist pointed out was not rotating ingredients. Because of the limited permissible foods during the fast, one may often eat the same dishes, which can cause nutritional gaps. She added, “Eating the same kuttu cheela or samak rice pulao every day can leave nutrient gaps and trigger more cravings.”

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only and not a substitute for professional medical advice.

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Paediatrician explains how parents can handle 7 common health emergencies at home: From nosebleeds to choking
Lifestyle

Paediatrician explains how parents can handle 7 common health emergencies at home: From nosebleeds to choking

by jummy84
written by jummy84

When there are young children at home, many emergencies can occur in the blink of an eye. They are energetic and sometimes land themselves in trouble, injuring themselves. You may feel confident about your first-aid knowledge, but knowing the correct steps and performing them safely makes a very big difference when it comes to immediate care during these urgent moments.

When kids are at home, health emergencies can happen out of the blue. (Freepik)

ALSO READ: Eye surgeon suggests 5 vital nutrients for children to prevent myopia: Carrots, chia seeds, pumpkin and more

Dr Amin Kaba, consultant in paediatric medicine at Narayana Health SRCC Children’s Hospital, Mumbai, told HT Lifestyle that while one may have some basic information about first aid, it is often too “fragmented” to be of practical use during emergencies, especially if learned from just seeing or reading it somewhere.

He said, “Knowing basic first aid methods is important, but it’s more crucial to perform them correctly so as not to compromise the life you’re trying to save.”

First aid is important as the quick action during emergencies may mitigate risks of complications and even be life-saving. But a line needs to be drawn as well, between first aid and professional medical care. This is particularly true for serious injury or trauma.

The paediatrician added, “In case of serious injury/ trauma, the first-aid would be to call for help and let a professional guide you through what you need to do. But for minor and more common injuries, extensive research has been conducted on first-aid methods.”

For extensive knowledge about first aid, he suggested that parents can enrol in “first-aid workshops” so that they can get hands-on training and practice real-life scenarios.

Dr Amin Kaba shared with HT Lifestyle 7 common emergencies and how parents can handle them:

1. Nosebleed

When children suffer from nosebleeds, their heads shouldn’t be tilted back due to the risk of choking.(Shutterstock)
When children suffer from nosebleeds, their heads shouldn’t be tilted back due to the risk of choking.(Shutterstock)
  • Avoid: Tilting the head back can make the blood travel from the nose to the throat, which could put the child at risk of choking or swallowing blood.
  • Instead, try: Get the child to sit up and lean forward. Pinch the nose and ask the child to breathe through the mouth. Continue this for 10-15 minutes. Then place a cold compress on the bridge of the nose. Make sure the child doesn’t blow their nose immediately after bleeding stops.

2. Fainted

  • Avoid: When someone faints, our immediate course of action is to shake them and then try to get them to sit up when the shaking doesn’t help.
  • Instead, try: Start by checking the child’s breathing and pulse. Allowing them to lie down, place pillows or a small footstool under their feet and elevate both legs. Ensure good air circulation around them and loosen any tight clothing. If feet and hands are cold, rub them to warm them up.

3. Muscle strain/ bruises/ back pain

Children can get back and neck pain too, from the heavy bags they carry to schools. (Shutterstock)
Children can get back and neck pain too, from the heavy bags they carry to schools. (Shutterstock)
  • Ice should be used for acute situations, like sudden sprain of joints such as the ankle or bruising with swelling, or muscle strain, within the first 24 hours after an injury.
  • Heat is for chronic conditions, like back pain.

4. Thorn, glass or splinter injuries

  • If the tool you use isn’t sterile or if you underestimate how deep the wound is, there is a greater risk of infection at the site of the injury.
  • Whether your child has a thorn or a piece of wood or glass lodged in, sterilise the skin where the object is lodged, your hands and the pincers you may use to remove it.
  • If you are unable to remove or are unsure of removing it yourself, it is best to take your child to a healthcare facility.

5. Burn injuries

  • In case of burns, hold the site of the burn under cool water for at least 20 minutes.
  • Dab with a clean cloth, dust antiseptic powder or rub a little natural aloe vera (if you have it) and cover with a clean gauze cloth. Never rub ice or an ice pack on burns.

6. Choking

  • The Red Cross has updated its guidelines on how to give first aid to choking victims.
  • So instead of going straight for the Heimlich manoeuvre, here’s what you need to do instead. Stand behind the child, lean them forward, and give their back five quick blows with the heel of your palm.

7. Fracture

Seek medical help instantly rather than trying to align the broken bones manually.(Shutterstock)
Seek medical help instantly rather than trying to align the broken bones manually.(Shutterstock)
  • In case of fractures, avoid pressing down on the site of fracture will re-align the bone.
  • Pressing on the fracture can cause deeper injury to surrounding muscle tissue, nerves and blood vessels, or break the tender bones of children even further.

As a parent, it is common to be anxious about these childhood emergencies, but for kids, who are at the age to play, they cannot be grounded for safety measures. Instead, being aware saves the day, and this includes active intervention from the parents’ side to understand the many first-aid responses to these emergencies and how to respond calmly.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Can pap smear detect ovarian cancer? Oncologist debunks 5 common myths
Lifestyle

Can pap smear detect ovarian cancer? Oncologist debunks 5 common myths

by jummy84
written by jummy84

The myths and misconceptions attached to ovarian cancer often lead to misdiagnosis and confusion. In an interview with HT Lifestyle, Dr Pushpinder Gulia, director, surgical oncology and robotic surgery, CK Birla Hospital, Gurugram debunked some of the common myths about ovarian cancer and shared the facts. Also read | Ovarian cancer is hard to detect. Focusing on these 4 symptoms can help with diagnosis

Spot ovarian cancer early.(Image by Freepik)

Myth 1: Ovarian cancer only affects older women

Fact: While the risk does increase with age, ovarian cancer is not exclusive to women in their 50s or 60s. Younger women, even those in their 20s and 30s, can develop certain subtypes, such as germ cell or stromal tumors. Doctors emphasize that persistent symptoms in younger women should not be dismissed outright.

Myth 2: There are no symptoms until the cancer is advanced

Fact: This is one of the most dangerous misconceptions. Early signs, such as persistent bloating, abdominal pain, frequent urination, or feeling full quickly, are often mistaken for gastrointestinal or urinary issues. Awareness of these subtle but persistent changes can lead to earlier diagnosis. Also read | Abdominal bloating and ovarian cancer: What’s the link? Doctor explains symptoms to watch out for

Ovarian cancer develops in the ovaries, fallopian tubes, or lining of the abdomen.(Shutterstock)
Ovarian cancer develops in the ovaries, fallopian tubes, or lining of the abdomen.(Shutterstock)

Myth 3: Pap smears detect ovarian cancer

Fact: Many women believe their annual Pap smear screens for all gynecological cancers, but this is not true. Pap tests can only detect cervical cancer. Currently, there is no reliable routine screening test for ovarian cancer, which makes recognizing symptoms and discussing risk factors with a doctor even more critical.

Myth 4: Family history is the only risk factor

Fact: While having a BRCA1 or BRCA2 gene mutation or a family history of ovarian or breast cancer does increase risk, most women diagnosed do not have such a history. Other factors, such as endometriosis, obesity, or long-term hormone replacement therapy, can also contribute.

Myth 5: Surgery or treatment always leads to infertility

Fact: With advancements in medical care, fertility-sparing surgeries are possible in early-stage disease for women who wish to have children. Doctors individualise treatment to balance cancer control with quality of life. Also read | Ovarian cancer: Symptoms and risk factors every woman should be aware of

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Physician explains how to identify flu, dengue, malaria and chikungunya early this monsoon: ‘Most common symptoms are…’ | Health
Lifestyle

Physician explains how to identify flu, dengue, malaria and chikungunya early this monsoon: ‘Most common symptoms are…’ | Health

by jummy84
written by jummy84

The monsoon brings much-needed relief from the summer heat, but it also creates the perfect environment for seasonal illnesses such as flu, dengue, malaria, and chikungunya. This makes it important to strengthen our immunity, practice hygiene, and remain vigilant about early symptoms.

As temperatures fluctuate and rains arrive, learn how to detect flu, dengue, malaria, and chikungunya early, while keeping your immunity strong.(Pixabay)

In an interview with HT Lifestyle, Dr. Gaurav Gupta, consultant internal medicine physician at Saifee Hospital, Mumbai, shares tips on boosting immunity, preventing seasonal illnesses, and staying healthy during the monsoon. (Also read: Paediatrician shares 7 tips to manage asthma and allergies in monsoon: ‘Ensure proper ventilation in your house’ )

Why immunity matters

Seasonal changes, especially heavy rains and fluctuating temperatures, can weaken our body’s natural defences. Children and the elderly are most vulnerable because their immunity is either still developing or has started to decline with age. That is why extra care, preventive measures, and timely vaccination are essential during this season.

Key preventive measures

To reduce the risk of infection, experts recommend:

  • Hygiene first: Wash your hands frequently and wear a mask in crowded places.
  • Eat fresh, safe food: Always consume freshly cooked meals. Avoid seafood, cut fruits, chutneys, and food kept uncovered, as they spoil quickly in humid weather.
  • Safe drinking water: Drink boiled, filtered, or packaged water to avoid water-borne infections.
  • Boost immunity naturally: Get adequate sleep, maintain a balanced diet, and consume citrus fruits like oranges, lemons, and amla that help strengthen immunity.
  • Prevent mosquito breeding: Do not allow stagnant water to collect around your home, as it becomes a breeding ground for mosquitoes that spread dengue and malaria.

Symptoms of seasonal flu

The most common symptoms of flu seen in Mumbai this season include:

  • High fever
  • Sore throat
  • Body pain and fatigue
  • Headache
  • Chills (sometimes)
  • Runny nose and cough

The current season has reported cases of Influenza A, Influenza B, and coronavirus, all of which can cause flu-like symptoms.

If fever persists beyond 3-4 days, a CBC test is recommended.(Pixabay)
If fever persists beyond 3-4 days, a CBC test is recommended.(Pixabay)

Difference between flu and other seasonal illnesses

While flu usually presents with fever, cough, and sore throat, other illnesses common in monsoon show different warning signs:

  • Dengue: High fever lasting 4–5 days, severe headache, muscle and joint pain, followed by a fall in platelet count after the fever subsides.
  • Chikungunya: Fever with severe joint pain, particularly in the smaller joints of the hands and elbows.
  • Malaria: Fever with chills and sweating, often recurring in cycles.

If the fever lasts beyond 3–4 days, it is advised to undergo a CBC (Complete Blood Count) test to check platelets and rule out dengue or other infections.

What’s the role of vaccination

Annual flu vaccination is highly recommended for children and the elderly. It is a safe and effective way to reduce the risk of severe illness during flu season. The monsoon season demands vigilance and preventive care. Simple habits such as maintaining hygiene, drinking safe water, eating fresh food, boosting immunity, and preventing mosquito breeding can go a long way in protecting families from flu, dengue, malaria, and chikungunya. Early detection and timely medical care remain the key to staying safe and healthy this season.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Is your posture putting you at risk of a slipped disc? Orthopedist reveals 4 common mistakes and 7 tips to fix | Health
Lifestyle

Is your posture putting you at risk of a slipped disc? Orthopedist reveals 4 common mistakes and 7 tips to fix | Health

by jummy84
written by jummy84

Not all postures are healthy for your spine. People with a sedentary lifestyle are particularly at risk of a slipped disc due to poor sitting, standing, or walking habits. In an interview with HT Lifestyle, Dr S. D. Abrol, orthopaedics and joint replacement surgeon, Ujala Cygnus Group of Hospitals said, “Our spine has natural curves that distribute weight and absorb shock. Each vertebra is cushioned with soft, gel-like discs that act as shock absorbers. Poor posture places uneven stress on these discs, causing them to weaken and, in some cases, weaken, protrude or herniate commonly known as slip disc.” Also read | Physiotherapist shares five exercises to improve posture and mobility if you sit for long hours

People who lead sedentary lives, run the risk of getting slip disc, because of the way they sit, stand or walk.(Freepik)

Common posture habits that can harm the spine:

1. Slouching while sitting, and hunching over a desk or leaning forward, puts excessive pressure on the lumbar discs, especially the lower back.

2. Constantly looking down at phones or laptops misaligns the spine, increasing stress on cervical and upper back discs.

3. Standing for prolonged hours and leaning on one leg with the weight unevenly distributed strains the lower spine.

4. Improper lifting, such as bending forward from the waist instead of squatting with the knees, forces the discs to bear excess load, making them vulnerable to herniate. Also read | Reasons why we should pay attention to our posture

Slouching while sitting is a common posture error.(Pexels)
Slouching while sitting is a common posture error.(Pexels)

Early warning signs of slipped disc:

Poor posture may not cause immediate pain, but a slipped disc can lead to:

  • Sharp pain in the lower back or neck
  • Pain radiating to arms or legs (sciatica is common in a lumbar slipped disc)
  • Numbness or tingling sensations
  • Muscle weakness
  • Difficulty in bending, sitting, or walking for long durations

How to do posture correction?

Dr S. D. Abrol shared 7 lifestyle and posture changes that can reduce the risk of getting a slip disc:

1. Sit smart: Use an ergonomic chair with lumbar support, keeping your feet flat on the floor, avoiding crossing legs, and ensuring your screen is at eye level.

2. Strengthen core muscles: A strong core reduces spinal strain. Gentle yoga, pilates, and physiotherapy-guided exercises help build stability.

3. Lift properly: Lift by bending at the knees, keeping objects close to the body, and avoiding bending at the waist.

4. Take regular breaks: Move your body by standing, stretching, or walking every 30–40 minutes if you sit for long hours.

5. Sleep position matters: Choose a medium-firm mattress and sleep on your side with a pillow between the knees, which helps maintain spinal alignment. Also read | Are you sleeping correctly? Spine surgeon shares 5 best positions to sleep

6. Correct forward head posture: Keep your screen at eye level and practice chin-tuck exercises to restore cervical alignment.

7. Seek medical help when needed: Persistent pain may require physiotherapy, medications, or, rarely, surgery.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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