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Charu Dua, HOD, Clinical Nutrition, Amrita Hospital, Faridabad, separates food myths from facts. Eating fruit at night is largely fine for healthy people, since fruit doesn't ferment or turn to fat after dark, though large late-night portions can still strain metabolism, especially for those with diabetes or acidity. Tea after meals has stronger science behind it, as its polyphenols and tannins bind with non-haem iron and reduce absorption, so spacing tea one to two hours from meals matters most for vegetarians and those with low iron. Hot food in plastic isn't automatically dangerous, but heat can release chemicals from unsuitable containers, so glass, ceramic or steel is the safer default. As Dua puts it, nutrition rarely means "never," but rather the right food, quantity and timing.

Slow jogging, a Japanese-born trend also known as "niko-niko" or "smiling pace," encourages short steps at a pace slow enough to hold a conversation, and it's proving surprisingly effective for boosting health. While easy for experienced runners, this pace can still meaningfully challenge people who are largely inactive, helping improve cardiorespiratory fitness, regulate blood sugar and lower blood pressure. Its low barrier to entry and social, group-friendly nature make it easier to stick with long-term, supporting both physical and mental wellbeing. Even regular runners can benefit, using it as a low-intensity option to build aerobic base and improve fat-burning efficiency on recovery days.

Common preservatives hiding in everyday processed foods may carry unexpected heart risks, with researchers identifying eight widely used additives linked to substantially higher rates of high blood pressure and cardiovascular disease among people who consume them heavily. The study was observational, meaning it cannot prove these preservatives directly cause the conditions, but the association is strong enough to raise concern about how much processed food many people unknowingly consume, adding to growing evidence that what's hidden in packaged foods may matter as much for heart health as the more obvious culprits like salt and sugar.

Protein has become a diet staple for everyone, but Dr Jatinder Singh Bhogal, Sr. Consultant - Gastroenterology & Hepatology, Kailash Deepak Hospital, warns excess intake carries real risks. Warning signs include bloating, constipation or nausea from too little fibre; fatigue and brain fog when protein crowds out energy-giving carbohydrates; unwanted weight gain from extra calories in shakes and supplements; increased thirst or changes in urination as kidneys work harder to process nitrogen; and, most seriously, yellowing of the eyes or skin, dark urine or ongoing nausea, which can signal liver strain and needs prompt medical evaluation.

PMOS (formerly PCOS) involves insulin resistance in many women, and doctors say meal timing, not just food choice, may matter. Dr Payal Jaiswal explains that insulin sensitivity is naturally lower at night, so the body handles large glucose loads less efficiently after dark, though an occasional late dinner won't cause harm. Dr Namrata Gupta notes habitual late meals, especially ones heavy in refined carbs, sugar or fried food, can work against metabolic health. A 90-day trial in lean women with PCOS found a bigger breakfast and smaller dinner improved insulin sensitivity, lowered free testosterone and boosted ovulation. Doctors recommend an earlier, protein-and-vegetable-focused dinner finished two to three hours before bed, while stressing consistency matters more than rigid rules.

Carrots don't contain vitamin A directly but supply beta-carotene, which the body converts as needed, explains Charu Dua, HOD, Department of Clinical Nutrition, Amrita Hospital, Faridabad. In raw carrots, beta-carotene is locked within tough plant cell structures, making it harder to absorb, while cooking breaks down these cell walls and makes it far more accessible to digestive enzymes. Since beta-carotene is fat-soluble, pairing carrots with a little healthy fat, like oil, nuts or curd, further boosts absorption. Raw carrots still offer valuable fibre and nutrition, so Dua recommends a mix of both, with lightly cooked carrots and a bit of fat giving the biggest edge for vitamin A availability.

Scientists are exploring whether the immune system could be harnessed to support hair regrowth, an idea reviewed in the European Journal of Pharmacology under the term "hair vaccine." Despite its name, this isn't a conventional vaccine, since it doesn't create antigen-specific immune memory; instead it explores regulating the immune environment around hair follicles using immune-modulating medicines, peptides, mRNA approaches, gene therapies and exosomes, especially in conditions like alopecia areata. Experts stress there's currently no clinically validated hair vaccine, with major hurdles remaining around identifying follicular targets, ensuring safety and proving sustained benefits, meaning this stays an emerging research direction rather than an available treatment.

Newer blood thinners may do more than prevent strokes in people with Alzheimer's disease and atrial fibrillation. Researchers found that patients taking NOACs (non-vitamin K oral anticoagulants) experienced a slower decline in cognitive function compared to those using warfarin or no blood thinners at all. While the effect was modest on a year-to-year basis, researchers note it could accumulate into a meaningful difference over the course of several years, potentially helping patients retain independence and quality of life for longer. The findings suggest that a class of drugs already widely prescribed for heart health and stroke prevention could carry an added, unexpected benefit for the brain, opening the door to further research into how blood-clotting pathways might influence neurodegeneration in Alzheimer's disease.

Scientists have discovered a population of cells that begin the process of programmed cell death, survive it, and rapidly rebuild damaged tissue, with their descendants becoming far more resistant to future damage. This mechanism could offer a powerful route to improving tissue healing after injury, but it carries a darker implication too: the same resilience that helps healthy tissue recover may also help cancer cells survive treatment and return, making the discovery as significant for oncology as it is for regenerative medicine.

According to Dr Pradeep Bajad, Senior Consultant in Pulmonary and Sleep Medicine at Amrita Hospital, magnesium supports nerve function, muscle relaxation and biological pathways involved in sleep, but it is not a sedative or a guaranteed cure for insomnia. There is also no strong evidence that taking it at exactly 10 pm works better than earlier in the evening. If medically advised for sleep, taking magnesium about one to two hours before bedtime may be a practical option. Those who experience stomach discomfort can take it earlier or with food. Research suggests magnesium may help some people fall asleep faster, but evidence remains limited. Persistent insomnia, loud snoring, choking during sleep or daytime sleepiness should be medically evaluated rather than treated only with supplements.