Nuria Safont

Talking to yourself aloud is generally a normal behavior that can help organize thoughts, focus attention, find objects, remember instructions, and complete complex tasks. Psychologist Violeta Acedo says self-talk can also support emotional regulation and self-compassion, particularly when people use reassuring language or address themselves in the second person during stressful situations. How often someone verbalizes thoughts may reflect whether they tend to process information verbally, visually, or through sensations. Professional help may be appropriate when self-talk causes significant distress, becomes unhelpful, or interferes with daily life and relationships.

The gut influences mood and wellbeing through ongoing communication with the brain via the vagus nerve, hormones, immune signals and metabolites, but serotonin produced in the gut does not cross into the brain or directly make people feel happy. The brain produces its own serotonin from dietary tryptophan. Inflammation linked to stress, poor diet and ultra-processed foods can divert tryptophan away from serotonin production, potentially affecting mood. A long-term diet rich in fibre, vegetables, legumes, olive oil, nuts and oily fish, along with sufficient sleep, exercise, stress management and cautious antibiotic use, may support a healthier gut-brain relationship.

Actor Tyler Mane’s breast cancer diagnosis is highlighting a disease that affects about 1% of breast cancer patients but is often diagnosed late in men. Oncologists say the key warning sign is a painless lump, alongside breast enlargement, skin changes, nipple retraction or discharge. Risk factors include older age, hormonal imbalance, obesity, liver disease, radiation exposure, Klinefelter syndrome and inherited BRCA1 or BRCA2 mutations, although many patients have no known risks. Diagnosis usually depends on men noticing changes themselves because they are not routinely screened, while treatment generally follows approaches used for women, including chemotherapy and hormone therapy. Experts call for greater awareness, genetic testing and more male-specific research.

Psychologist Sara Navarrete explains that leaving semi-used clothes on a chair is usually a result of decision fatigue rather than laziness. The habit reflects a tendency to prioritize urgent tasks over small daily ones and can signal periods of stress or emotional overload. Messy environments often mirror a person’s internal state, especially during times of burnout or major life changes. Navarrete notes that the issue becomes concerning only when it causes emotional discomfort or conflict. She recommends simple organizational systems and focusing on a functional, not flawless, home to reduce mental strain.

Curiosity and lifelong intellectual activity significantly reduce the risk of Alzheimer’s, with research from Rush University showing a 38% lower incidence among people who engage in consistent cognitive enrichment from childhood through old age. Neurologists describe this as strengthening cognitive reserve, enabling the brain to compensate for age‑related changes. Reading, learning new skills, cultural engagement and social activity are highlighted as the most effective habits, with studies showing that even older adults benefit by forming new neural connections when learning unfamiliar tasks such as chess.

Psychologist Alfredo Rodríguez-Muñoz warns that checking a mobile phone immediately after waking can abruptly shift the brain from recovery to an alert, demand-oriented state. Notifications, emails and social media may create early stress, reinforce habitual phone use through novelty and reward, and contribute over time to mental fatigue, fragmented attention, irritability and difficulty switching off. The article also links constant daytime connectivity with poorer nighttime winding down and sleep. It recommends delaying phone use for 15–20 minutes and beginning the day with natural light, movement, an open window or a calm breakfast.

Brushing crumbs from a table is generally a common habit linked to preferences for cleanliness, order, social norms, sensory comfort or emotional self-regulation, and is not by itself evidence of OCD. Psychologists Lara Ferreiro and Juvenal Ornelas say concern arises when the behavior becomes rigid or uncontrollable, causes intense anxiety or intrusive thoughts, produces only temporary relief, disrupts relationships and social life, or feels necessary to prevent something bad from happening. They recommend deliberately varying routines and gradually resisting the urge, approaches related to Exposure and Response Prevention, while seeking professional help if the behavior causes significant distress or impairment.

Headaches triggered by coughing, sneezing or physical exertion can be harmless primary cough headaches caused by temporary pressure changes, but they may also indicate structural problems such as Chiari malformation. Neurologist Pablo Irimia advises medical assessment and an MRI for anyone experiencing these symptoms, particularly when the pain is new, severe, persistent, recurrent or accompanied by neurological changes such as weakness or altered sensation. Bright-light headaches are more commonly associated with migraines, which may be worsened by stress, dehydration, heat or other personal triggers.

Chronically elevated cortisol can contribute to sleep problems, anxiety, irritability, digestive symptoms and weakened immune function. Clinical psychologist Pilar Guerra Escudero recommends adequate sleep, relaxation practices, a slower daily pace, exercise and emotional support to manage stress. Endocrinologist Aurelia Villar highlights omega-3-rich fish, vitamin C-rich produce, dark chocolate, green tea or matcha, almonds, bananas, avocados and spinach as foods that may support stress regulation. Regular meals, sufficient protein and hydration are encouraged, while refined sugar, excessive caffeine, alcohol and ultra-processed foods should be limited.

Nutritionist Andrea Calderón argues that weight loss and healthier aging depend on improving metabolic flexibility—the body's ability to switch efficiently between carbohydrates and stored fat for fuel—rather than focusing exclusively on calorie restriction. She recommends sustainable habits including strength training, balanced nutrition, more daily movement and adequate sleep, while rejecting the need to eliminate carbohydrates or fats. The article links better metabolic flexibility with improved body composition, energy, mood, insulin sensitivity and reduced visceral fat, and emphasizes that metabolic health can improve at any age, including during the 60s and 70s.

Psychologist Anna Romeu explains that being a Highly Sensitive Person (HSP) is a personality trait involving heightened emotional and sensory processing, not inherently a mental health disorder or weakness. Chronic overstimulation, social pressure, perfectionism, guilt and attempts to conform can contribute to anxiety, depression, burnout and low self-esteem. Romeu recommends mindfulness, emotional-regulation work, self-worth development, assertiveness, firm boundaries, lifestyle adjustments and supportive communities. She also stresses the importance of recognising HSP traits in children without confusing them with conditions such as ADHD or autism, while ensuring proper clinical assessment. With understanding and appropriate support, high sensitivity can foster empathy, intuition, creativity and resilience.

Glandular fever caused by Epstein-Barr virus does not generally lead to brain lymphoma, although EBV-related lymphoproliferative disorders can occur in people with severely weakened immune systems, particularly transplant recipients and people living with HIV. Brain lymphoma is a rare, aggressive form of non-Hodgkin lymphoma affecting the central nervous system. New neurological symptoms such as slurred speech, weakness, mobility problems, memory difficulties or personality changes require prompt medical assessment. MRI imaging can identify suspicious lesions, but a brain biopsy is needed for definitive diagnosis. Treatment depends on immune status, with high-dose methotrexate-based immunochemotherapy commonly used in immunocompetent patients and immune-system optimisation central to care for immunocompromised patients.

Personal trainer Daniel Galindo explains that kettlebells can provide an efficient full-body workout while improving strength, stamina, coordination, core control, joint mobility and flexibility. The article recommends that beginners start with light weights, prioritise technique, progress gradually and seek professional guidance. It outlines a 15-minute routine featuring swings, goblet squats, overhead presses and deadlifts, with a warm-up, cooldown and three sets of 10–15 repetitions. Kettlebell training may also support calorie burning and metabolic rate when combined with a balanced diet.

Cranberries may help prevent recurrent urinary tract infections because their proanthocyanidins can stop bacteria from adhering to bladder walls, although they do not treat an active infection. The article also outlines possible antioxidant benefits and recommends hydration, not delaying urination, a balanced diet, appropriate intimate hygiene, breathable clothing and pelvic-floor exercises to support urinary health.

Fatty liver disease is linked to obesity, type 2 diabetes, metabolic syndrome, inactivity and other lifestyle factors. Dr Rocío Aller de la Fuente recommends a Mediterranean-style diet, regular aerobic and strength exercise, management of diabetes and cholesterol, and losing at least 10% of body weight; she also stresses preventing childhood obesity. Milk thistle, particularly its active compound silymarin, may offer antioxidant, anti-inflammatory and potentially regenerative benefits, although it is presented as a complement to—not a replacement for—lifestyle changes. Artichoke, desmodium, choline and vitamin C are also described as possible supports for liver health.

Imposter syndrome commonly affects successful, perfectionistic high achievers who struggle to internalise their accomplishments and attribute success to luck or others. Psychologist Sebastián Girona identifies overthinking, low self-esteem, comparison with others, minimising achievements and difficulty accepting praise as key features. The resulting stress can contribute to anxiety, depression, headaches, insomnia, fatigue, social withdrawal and avoidance of opportunities. Cognitive behavioural therapy, journaling achievements, accepting compliments, practising self-compassion and discussing feelings with trusted people can help reduce its impact.

Yogurt can provide protein, calcium, probiotics and other nutrients associated with gut, bone, muscle and metabolic health, but it is not a cure-all or substitute for medical treatment. Consumers are advised to distinguish plain yogurt from highly processed dairy preparations by checking labels for the “3-4-3” benchmark: at least 3% protein, no more than 4% sugar and at least 3% fat. Commercial yogurt offers more consistent bacterial content and stricter safety controls than homemade versions, which may be relevant for pregnant people and those with weakened immune systems.

Medicinal plant specialist José Luis Berdonces recommends cumin, fennel, ginger, peppermint, angelica, thyme, oregano and anise to ease bloating and trapped wind through antispasmodic, carminative and digestive effects. Additional suggestions include walking, abdominal massage, warm water, yoga poses, gentle cycling movements and selected dietary tweaks. The guidance notes that persistent flatulence or bloating may indicate food intolerance or another digestive problem and should be assessed by a GP.

Body-language expert Eva García explains that common beliefs such as avoiding eye contact indicating deceit and nose-scratching revealing lies are unreliable myths. She recommends pausing before judging, observing the whole body and context, and comparing spoken words with nonverbal cues to reduce cognitive bias. García says significant physical adjustments may signal meaningful emotional reactions, while genuine confidence cannot be convincingly staged. She also discusses applying synergology to negotiations, meetings, video calls and personal relationships, and describes using body-language cues to communicate with her father when he could no longer speak.

Menopause and perimenopause can cause brain fog through changes in brain structure, connectivity, energy metabolism, hormones, sleep, mood and concentration. Research led by Lisa Mosconi found that the female brain changes across the menopausal transition, including increased beta-amyloid deposition among some women with the APOE-e4 genetic risk factor. The article says these changes are not necessarily permanent, with parts of the brain able to rebuild grey matter and regain energy after menopause. Exercise, a nutrient-rich diet, cognitive stimulation and better sleep are presented as ways to support cognitive recovery and long-term brain health.

Short bursts of activity lasting one to ten minutes—such as stair climbing, squats, wall push-ups, stretching or brief cardio—may help counteract the health risks of prolonged sitting. The article explains that exercise snacks can support cardiovascular and metabolic health, mood, circulation, muscle strength and concentration, while citing research on intermittent activity and stair-climbing. Suggested approaches include setting hourly reminders, using downtime for movement, varying exercises and making the habit consistent.

Sustainable weight loss is framed as a matter of gradual lifestyle change rather than restrictive fad dieting. Psychologist Beatriz Gil Bóveda recommends setting specific, realistic goals, planning meals and routines, and celebrating incremental progress. Nutrition specialist Irene Domínguez advises stress-management techniques such as deep breathing before meals and suggests flexible intermittent fasting, including a 12- to 16-hour overnight fast where appropriate. The overall approach aims to build lasting habits and avoid the cycle of rapid weight loss followed by regain.

Magnesium supports hundreds of bodily processes and may benefit bone, digestive, cardiovascular, hormonal, mood and sleep health, but supplements should not replace a balanced diet. Experts advise consulting a GP or pharmacist, choosing the form that matches a person’s needs, and following label directions. Bisglycinate is described as suitable for stress and sleep, citrate as helpful for constipation but potentially laxative, malate for energy, marine magnesium for bone support and L-threonate for cognitive function. Possible deficiency signs include fatigue, sleep difficulties, irritability, skin changes, brittle hair or nails, cramps and weakness.

Bone density typically peaks in the early 30s, after which bone loss can begin to outpace new bone formation. Menopause, inadequate calcium and vitamin D, inactivity, smoking and heavy alcohol consumption can accelerate the decline and increase the risk of fractures and osteoporosis. Pharmacist Mar Santamaria recommends strength training and impact exercise, a balanced diet containing calcium, vitamin D, magnesium and protein, maintaining a healthy weight, and avoiding smoking and excessive alcohol. Supplements may help address confirmed deficiencies or dietary shortfalls, but excessive calcium, vitamin D, phosphorus and other supplements can cause harm, so individual assessment and professional guidance are advised.

Oregano is presented as more than a culinary seasoning, with compounds such as carvacrol, thymol, flavonoids and polyphenols linked to antioxidant and anti-inflammatory effects. Pharmacist Pilar Pérez says oregano may help support collagen production, joint health, digestion, circulation, blood sugar regulation and respiratory function, while oregano tea is suggested as an accessible preparation. Research cited in the feature supports oregano’s anti-inflammatory, antimicrobial and antioxidant potential, although much of the evidence is laboratory-based or relates to extracts rather than menopause specifically. Oregano essential oil is highly concentrated and should be diluted; it is discouraged for pregnant or breastfeeding women and young children.

Psychologist and author Nataxa Ruzafa explains how generational trauma, conditional love and family expectations can contribute to low self-esteem, guilt and repeated relationship patterns. She recommends recognising inherited behaviours, setting boundaries without self-blame, reconnecting with and “reparenting” the inner child, practising self-compassion and seeking therapy when needed. Healing does not require direct confrontation with family, and it is never too late to develop healthier emotional-management skills.

Magnesium L-threonate is presented as a form of magnesium that may reach the brain and support memory, mood, sleep and neural protection. Pharmacist Meritxell Martí recommends divided daily doses of 1,000–2,000 mg, with possible sleep benefits after one to two weeks and cognitive effects requiring four to twelve weeks. The article compares other magnesium forms and suggests combining L-threonate with supplements such as omega-3, ginkgo biloba, B vitamins, L-theanine and L-tyrosine, while stressing that it is not a miracle treatment for Alzheimer's disease or other neurodegenerative conditions.

Anauralia is described as the absence of an internal monologue or ability to mentally replay sounds, rather than a mental disorder. Psychologist Sandra Sánchez explains that it may affect memory, creativity, decision-making and self-reflection, while distinguishing it from auditory hallucinations. The trait is usually lifelong, although sudden onset may signal injury, infection, a tumour or medication effects. Diagnosis may involve the Varieties of Inner Speech Questionnaire, and cognitive rehabilitation, role-play, sensory stimulation and neurological therapy may help some people develop alternative pathways or recover lost internal dialogue.

Grey divorce—separation after age 50, often following decades of marriage—is becoming more common. Relationship expert Sebastian Girona identifies empty nest syndrome, neglected emotional bonds, infidelity, changing gender expectations, women’s financial independence and longer life expectancy as key factors. He says some men may seek younger partners, while some women reject a future centered on caregiving. Divorce later in life can bring grief, uncertainty and social disruption, but may also offer a chance for greater fulfilment. Girona advises couples to seek clarity, prepare for family reactions and recognize that long-standing unresolved problems are often beneath the decision to separate.

Therapist Ester López explains that toxic behaviour is learned through harmful relational patterns, often rooted in childhood experiences, rather than being an inherent identity. She describes the victim-aggressor-rescuer dynamic and warns that trying to change someone who is unwilling can trap a person in the rescuer role. López advises focusing on self-care, self-love and firm boundaries, recognising that individuals are responsible for deciding how much another person’s behaviour affects them and creating distance when a relationship becomes unsustainable.

Yoga and Pilates both connect movement, breathing and mental focus, and can be practised at home, in a studio or outdoors. Yoga is recommended for reducing stress, improving flexibility, sleep and self-esteem through postures, breathing and meditation, while Pilates places greater emphasis on core strength, posture, muscle tone and injury prevention. The choice should depend on personal goals, although the two disciplines can complement each other in a weekly routine. Beginners are advised to establish a regular practice time, minimise distractions, choose a calm, well-lit space and practise barefoot for better stability.

Restorative yoga uses long-held, supported poses, conscious breathing and props such as bolsters, blankets and blocks to encourage deep relaxation and activate the parasympathetic nervous system. Expert Raquel Mar says the practice may help reduce cortisol and stress, improve sleep, increase flexibility and relieve physical tension. Six recommended poses include Reclined Bound Angle, Supported Child’s Pose, Legs-Up-the-Wall, Supported Bridge, Supported Revolved Abdomen and Supported Savasana. A typical session lasts 60 to 90 minutes, with five or six postures held for five to twenty minutes in a calm, comfortable setting.

Psychologist Sandra Sanchez explains that so-called problematic behaviour may stem from learned patterns, poor emotional regulation, insecurity, trauma or neurodivergence, although understanding its causes does not excuse harmful effects. She distinguishes genuinely conflict-generating behaviour from well-intentioned responsibility-taking and recommends a four-step process—stop, analyse, change and act—to replace impulsive reactions with healthier responses. Professional guidance, supportive networks, accountability, persistence and acceptance of setbacks are presented as important to lasting change, while people living with someone difficult are encouraged to adjust expectations and work toward practical common ground.

Fasted walking may increase fat oxidation and temporarily improve insulin sensitivity, but it does not necessarily produce greater long-term weight loss than walking after eating because overall calorie balance remains the key factor. Light-to-moderate walks of 30–60 minutes are generally presented as appropriate, while intense or prolonged exercise while fasting may cause fatigue, hypoglycaemia or muscle breakdown. Post-meal walking can be more useful for managing blood sugar after heavy festive meals and may support longer or harder sessions. People with diabetes, pregnancy, low BMI, eating-disorder histories or frequent dizziness should seek medical advice before trying the practice.

Sage is presented as a traditional herb with potential benefits for blood-sugar regulation, memory and concentration, menopause-related hot flushes, stress, digestion, skin and hair. Pharmacist Pilar Pérez explains that sage compounds may influence glucose metabolism and memory-related neurotransmitters, while antioxidants may help protect brain health. The article outlines a simple tea preparation method and recommends no more than two or three cups daily for short periods. Sage essential oil should not be consumed, and sage remedies should be avoided during pregnancy or breastfeeding, in epilepsy, and potentially with high blood pressure. Culinary sage is also distinguished from white sage used in cleansing rituals.

Neurologist Gurutz Linazasoro explains the causes and differences between haemorrhagic and ischaemic strokes, highlighting high blood pressure and smoking as major risk factors. The five warning signs include a sudden severe headache, loss of speech or comprehension, one-sided weakness or paralysis, difficulty walking or loss of coordination, and numbness or tingling. Rapid diagnosis through CT or MRI is critical, while treatment may involve neurosurgery, embolisation, drainage, medication and rehabilitation. Managing blood pressure, avoiding smoking, maintaining a healthy lifestyle and attending regular medical check-ups can reduce risk.

Menopause affects physical health, sleep, mood, identity and emotional well-being, but psychologists say it can also become an opportunity for personal growth and self-discovery. Maria Bolaños emphasizes the role of expectations, social stigma and individual circumstances, while Patricia Ramírez recommends visualization, meditation, conscious breathing, aerobic and strength exercise, muscle relaxation, restorative sleep and meaningful social connections. These practices may help women manage symptoms, protect physical and cognitive health, and approach menopause with greater confidence and self-acceptance.

Fitness experts from Madrid’s FitGeneration academy identify five strength-training choices that may increase injury risk or limit strength gains: behind-the-neck lat pulldowns, dumbbell flyes, Arnold presses, narrow-grip upright rows and Bosu-ball exercises. They recommend front lat pulldowns, cable crossovers, traditional overhead presses, wide-grip upright rows and stable surfaces instead. The guidance emphasizes proper technique, controlled repetitions, professional advice and stopping when pain or discomfort occurs.

Artificial intelligence is unlikely to physically damage adult brains, but frequent delegation of memory, attention, writing and decision-making may change how those functions are used and potentially encourage cognitive dependence. Expert Ignacio Morgado warns that children and teenagers are more vulnerable because their brains are still developing, while directed AI use may help older adults stimulate cognitive abilities rather than directly accelerate decline. Mental-health chatbots may offer psychoeducation and basic emotional support, but experts caution that they cannot reliably detect crises, diagnose conditions, understand cultural and personal context, provide evidence-based advice consistently or replace human empathy and clinical supervision. Their apparent accessibility and emotional responsiveness may particularly endanger vulnerable users by encouraging dependence, social avoidance and delays in seeking professional help.

Mick Jagger’s ability to remain energetic and active at 82 is attributed to disciplined daily exercise, a varied Mediterranean-style diet, meditation, hydration and sustained mental and social engagement. Isadora Puiggené, author of a book about Jagger’s longevity, emphasizes that small, consistent habits—such as walking, eating more fruit and vegetables, and choosing enjoyable forms of exercise—are more realistic than drastic lifestyle changes. She also identifies inactivity, poor diet, inadequate rest, stress, sun exposure, alcohol, tobacco, drugs and loneliness as factors that can accelerate aging, while stressing that it is never too late to begin improving one’s health.

Rheumatoid arthritis is an autoimmune disease that causes joint inflammation, pain, stiffness and potentially permanent damage. Natural approaches such as turmeric, ginger, boswellia, white willow bark, an anti-inflammatory diet, selected supplements, heat and cold therapy, moderate exercise and weight management may help complement prescribed treatment, but should not replace medication and should be discussed with a doctor. The article also highlights obesity and systemic inflammation as factors that can worsen RA and raise cardiovascular risk, making regular activity, a balanced diet and stress reduction important for overall disease management.

Fluctuating oestrogen levels during perimenopause and menopause may increase histamine release or make it harder to regulate, potentially worsening hot flushes, migraines, itching, congestion, digestive symptoms, anxiety and fatigue. Hormone replacement therapy may reduce histamine-related symptoms for some women but could increase sensitivity in others. Experts recommend emphasizing fresh, minimally processed foods, hydration, omega-3 sources and gut-supportive probiotics while reducing cured cheeses, processed meats, fermented foods, canned fish, coffee and alcohol. Stress management, medical evaluation and selected supplements such as vitamin C, quercetin and magnesium are also discussed, although persistent or concerning symptoms should be assessed by a healthcare professional.