January often arrives with mixed emotions. While the start of a new year brings hope and motivation, it can also feel overwhelming, loaded with expectations to “do better,” “be happier,” or completely reinvent oneself. Mental health experts say this pressure to change everything at once can do more harm than good.

According to Dr Gauri Raut, Clinical Psychologist at Dr L H Hiranandani Hospital, Powai, mental well-being is not about maintaining constant positivity but about developing a healthy relationship with one’s emotions.
“Good mental health doesn’t mean the absence of stress, sadness, or difficult days,” Dr Raut explains. “It means recognising all emotions—pleasant or unpleasant—and responding to them with balance and awareness.”

Start With Awareness, Not Self-Judgement

One of the simplest and most effective mental health practices to begin the year with is emotional awareness. Feelings like anxiety, irritability, sadness, or frustration are natural human experiences.

“When we pause and notice what we are feeling instead of judging it, we shift from reacting impulsively to responding thoughtfully,” says Dr Raut. This mindful awareness allows people to regulate their emotions rather than feel overwhelmed by them.

She also stresses that having bad days does not indicate failure. “Mental health naturally fluctuates. The goal is not to eliminate difficult emotions but to build resilience so you can recover more quickly and avoid getting stuck.”

Use Movement as Emotional Support

Physical movement plays a powerful role in emotional well-being. Regular activity helps release endorphins, the brain’s natural mood-enhancing chemicals, which reduce stress and promote emotional balance.

“The type of exercise matters less than consistency,” Dr Raut notes. “Walking, yoga, stretching, dancing, or gym workouts—all of these are beneficial when done regularly.”

Setting gentle, realistic movement goals in January, instead of extreme fitness resolutions, increases the likelihood of sustaining the habit long term and experiencing its mental health benefits.

Build a Gentle Daily Structure

Creating a simple routine can significantly support mental stability, especially during uncertain or stressful times. A predictable daily structure provides a sense of safety and control.

“A routine acts as an emotional anchor,” Dr Raut explains. “It helps the mind feel grounded when life feels unpredictable.”

This does not mean rigid planning. Small anchors—like consistent wake-up times, regular meals, defined work hours, and intentional breaks—can help regulate mood and reduce anxiety.

Make Space for Rest and Solitude

In a fast-paced, digitally connected world, rest is often overlooked. January offers a valuable opportunity to slow down and reconnect with oneself.

Taking short breaks from screens, spending time alone, and engaging in calming activities such as reading, listening to music, journaling, or simply sitting quietly can help process emotions and restore mental energy.

“Rest is not laziness,” Dr Raut emphasises. “It’s an essential part of mental health. Balancing work, personal responsibilities, and downtime allows the nervous system to reset.”

Progress Matters More Than Perfection

Perhaps the most important mental health reminder for the new year is to let go of perfectionism. Emotional growth and healing happen gradually.

“Small, consistent practices are far more effective than dramatic changes,” says Dr Raut. “Mental health is built day by day through awareness, movement, routine, and self-compassion.”

January does not require grand resolutions to improve mental well-being. Gentle habits—listening to your emotions, moving your body regularly, maintaining simple routines, and allowing yourself to rest—can quietly strengthen mental health over time.

Starting slowly, staying consistent, and treating yourself with kindness may be the healthiest way to step into the year ahead.

What you eat in the first weeks of the year can influence your metabolism, insulin sensitivity, and weight patterns for months to come. According to doctors, this early window plays a far greater role in long-term health than crash diets or quick fixes later in the year.

The start of a new year is more than just a symbolic reset. Physiologically, it marks a critical recovery phase for the body after months of festive eating, irregular sleep, excess sugar, and calorie overload. Dr Aravind Badiger, Technical Director at BDR Pharmaceuticals, explains that early dietary choices significantly affect metabolism, gut health, insulin response, and long-term eating behaviour.

After the festive season, many people experience metabolic stress, temporary insulin resistance, inflammation, water retention, and gradual weight gain. The foods chosen during this period can either help restore balance or reinforce these disruptions.

Why Early Dietary Choices Matter More Than You Realise

Research shows that adopting structured, nutrient-dense meals early helps restore insulin sensitivity and stabilise blood sugar levels. When insulin functions efficiently, the body is better able to burn stored fat rather than conserve it.

In contrast, extreme calorie restriction, skipping meals, or crash dieting may slow resting metabolism and increase cortisol levels. These responses often lead to greater fat storage, particularly around the abdomen. A balanced dietary approach during the first few weeks helps regulate hunger and satiety hormones like leptin and ghrelin, making healthy habits easier to maintain.

Protein Intake Sets the Metabolic Tone

Protein plays a central role in early weight regulation. Adequate protein intake helps preserve lean muscle mass during calorie control, and muscle tissue is essential for maintaining an active metabolic rate.

Including high-quality protein in every meal helps stabilise energy levels, reduce cravings, and support fat loss. Foods such as eggs, dairy, pulses, beans, fish, and lean meats contribute to satiety and prevent overeating later in the day.

Fibre and Gut Health Are Often Overlooked but Crucial

Dietary fibre does more than support digestion. Vegetables, fruits, whole grains, and legumes improve fullness, regulate calorie intake, and nourish a healthy gut microbiome. A balanced gut plays a powerful role in weight regulation, inflammation control, and blood sugar balance.

Starting the year with fibre-rich meals helps the body recalibrate after weeks of refined carbohydrates, sugary foods, and ultra-processed snacks.

Meal Timing Quietly Influences Weight Regulation

When you eat can be nearly as important as what you eat. Regular meal timing supports circadian rhythms and hormonal balance, while late-night eating and irregular schedules disrupt glucose metabolism and are linked to higher body weight.

Establishing consistent meal patterns early in the year helps reset internal clocks that regulate hunger, energy levels, and fat storage.

Sustainable Habits Beat Short-Term Fixes

The most effective health changes are the ones that last. The early weeks of 2026 offer an ideal opportunity to build realistic habits such as proper hydration, portion awareness, mindful eating, and reducing ultra-processed foods.

Rather than chasing rapid results, these steady, manageable patterns create a metabolic environment that supports long-term weight stability and overall health. What you eat now isn’t just about shedding festive weight—it’s about setting up your body’s internal systems for the months ahead.

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Additional Content to Strengthen the Article

The Role of Inflammation and Recovery

Festive eating often increases systemic inflammation due to high sugar, alcohol, and processed food intake. Anti-inflammatory foods such as leafy greens, berries, nuts, seeds, turmeric, and omega-3-rich fish can help calm inflammation and support metabolic recovery in January.

Hydration Supports Metabolic Reset

Dehydration is common after festive indulgence and can slow metabolism while increasing hunger signals. Adequate water intake supports digestion, nutrient absorption, liver detoxification, and appetite control—making hydration a simple but powerful metabolic tool.

Sleep and Diet Work Together

Early dietary choices are most effective when paired with consistent sleep. Poor sleep worsens insulin resistance and increases cravings for high-calorie foods. Aligning meals with daylight hours and prioritising sleep strengthens metabolic benefits.

A Gentle Reset Is More Effective Than Restriction

Doctors emphasise that January should be viewed as a period of metabolic repair, not punishment. Gradual improvements in food quality, meal timing, and consistency yield better long-term results than aggressive dieting.

Menstrual cramps are far more than a mild discomfort for many women. From throbbing lower abdominal pain to backaches, fatigue and nausea, period cramps can disrupt daily routines, work productivity and emotional well-being. While painkillers often offer quick relief, they are not always the ideal long-term solution.

According to Dr Kunal Sood, anaesthesiologist and interventional pain medicine physician, understanding why period pain happens can help women manage it more naturally. In a recent Instagram video, Dr Sood explained that small, consistent lifestyle and home-based remedies can significantly reduce menstrual pain by calming inflammation, relaxing muscles and improving circulation.

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Why period cramps happen in the first place

During menstruation, the body releases hormone-like chemicals called prostaglandins. These chemicals cause the uterus to contract in order to shed its lining.

• Higher prostaglandin levels = stronger uterine contractions
• Strong contractions reduce blood flow to the uterus, leading to pain and cramping
• This is why some women experience mild discomfort, while others suffer intense pain, nausea, headaches or even dizziness

Understanding this process helps explain why remedies that improve blood flow, reduce inflammation and relax muscles can be so effective.

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5 simple home remedies that can help relieve menstrual pain

1. Heat therapy: Simple but powerful

Applying heat to the lower abdomen or lower back can provide fast relief. According to Dr Sood, heat relaxes uterine muscles and improves blood circulation, which reduces cramping.

• Use a heating pad or hot water bottle for 15–30 minutes
• Warm baths can also relax muscles and calm the nervous system
• Research shows heat therapy can be as effective as some pain medications for menstrual cramps

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2. Herbal teas that gently reduce pain

Warm herbal teas are more than comfort drinks. Certain herbs contain anti-inflammatory and muscle-relaxing compounds.

Best options include:

• Ginger tea: Helps reduce inflammation and pain intensity
• Chamomile tea: Calms muscles and reduces stress
• Fennel tea: Helps ease uterine contractions and bloating

Dr Sood highlights that ginger, in particular, has shown results comparable to common pain-relief medications, without harsh side effects.

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3. Magnesium and vitamin B1 for muscle relaxation

Certain nutrients play a key role in managing menstrual pain:

• Magnesium: Helps relax muscles and reduce cramps
• Vitamin B1 (Thiamine): Supports nerve function and energy balance

Studies suggest that regular intake of these nutrients may reduce both the severity and duration of menstrual pain. These can be taken through diet or supplements, but medical advice is recommended before starting supplementation.

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4. Omega-3 fatty acids to fight inflammation

Omega-3s are known for their anti-inflammatory properties and may help reduce uterine inflammation during periods.

Good sources include:

• Fatty fish like salmon and sardines
• Flaxseeds and chia seeds
• Walnuts

Dr Sood also notes that omega-3s may help stabilise mood during menstruation, offering both physical and emotional relief.

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5. Gentle movement instead of complete rest

While resting is important, complete inactivity can sometimes worsen cramps. Light physical activity improves blood circulation and releases endorphins, the body’s natural painkillers.

Try:

• Gentle stretching
• Short walks
• Yoga poses like child’s pose or cat-cow

Even 10–15 minutes of movement can help ease pain and improve mood.

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Additional lifestyle tips to prevent severe cramps

• Stay hydrated to reduce bloating and muscle tension
• Reduce caffeine and salty foods before and during periods
• Maintain a balanced diet rich in fruits, vegetables and whole grains
• Get enough sleep to regulate hormones

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When to seek medical help

While period pain is common, severe or worsening cramps could signal underlying conditions like endometriosis, fibroids or PCOS. Consult a doctor if:

• Pain interferes with daily activities
• Cramps do not improve with home remedies
• Periods are unusually heavy or irregular

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Disclaimer

The tips and suggestions mentioned in this article are for general information purposes only and should not be considered medical advice. Always consult your doctor or a qualified healthcare professional before starting supplements, fitness routines or dietary changes.