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What breakfast is “ideal”? Research indicates the ideal way to eat your first meal of the day.

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New research reveals that both the portion size and nutritional quality of your breakfast play a crucial role in maintaining health, especially as we age.

We’ve all heard that breakfast is the most important meal of the day, but it’s not just about making sure you eat something in the morning. The portion size and the nutritional value of what you eat matter just as much, especially for older adults who are at risk for heart disease. New research shows that getting the right balance is key to maintaining good health as we age.

Spanish researchers explored how the calorie content and nutritional quality of breakfast impact long-term cardiovascular health, highlighting the importance of healthy breakfast habits. “Promoting healthy breakfast routines can reduce the risk of metabolic syndrome and chronic diseases, improving overall quality of life,” says Karla-Alejandra Pérez-Vega, a researcher at Hospital del Mar and CIBER for Obesity and Nutrition.

Impact of breakfast on overall health
The study, part of the PREDIMED-Plus trial, followed 383 adults aged 55-75 with metabolic syndrome, tracking their breakfast habits and health markers over three years. Researchers found that those who consumed too little (less than 20%) or too much (more than 30%) of their daily calories at breakfast had worse health outcomes than those who ate 20-30% of their daily calories in the morning. By the end of the study, the “Goldilocks” group showed healthier body mass, smaller waists, and better cholesterol levels compared to those with extreme breakfast habits.

The study found that quality was just as important as quantity when it came to breakfast. Participants who consumed low-quality breakfasts, regardless of size, showed similar negative health trends, such as increased waist measurements, poor blood fat profiles, and even decreased kidney function. Breakfast quality was assessed using the Meal Balance Index, which scores meals based on nine key nutritional components like protein, fats, fibre, potassium, calcium, and iron. This index also considers World Health Organization guidelines for added sugars, saturated fats, and sodium. Higher scores indicate better nutritional quality.

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These findings, published in The Journal of Nutrition, Health and Aging, are especially important for older adults aiming to manage or prevent heart disease. While prior research has shown that eating breakfast is better than skipping it, this study highlights that it’s not enough to just eat anything—both portion size and nutritional quality need to be carefully considered. Interestingly, the study was part of a larger health intervention where participants followed a Mediterranean diet and focused on weight loss. Even within this generally healthy dietary framework, the composition of breakfast had a significant impact on health outcomes.

What is the ideal breakfast
The study recommends that an ideal breakfast should comprise 20-30% of your daily calorie intake, equating to 400-600 calories for a 2,000-calorie diet. The focus should be on balanced meals that include whole grains, lean proteins, healthy fats, and fruits or vegetables while avoiding processed foods high in added sugars and unhealthy fats. With the rising challenges of metabolic syndrome and cardiovascular disease, optimizing breakfast can play a vital role in managing and preventing these health conditions.

As nutrition science evolves, it’s becoming increasingly clear that when we eat may be just as important as what we eat. This study highlights that starting our day with the right amount of high-quality nutrition could be a key to better metabolic health. Álvaro Hernáez, researcher at the Hospital del Mar Research Institute, CIBER for Cardiovascular Diseases, and professor at Ramon Llull University, suggests that the old saying about breakfast being the most important meal of the day needs an update. “What and how you eat it matters,” he says, emphasising that controlled portion sizes and nutritional quality are crucial for improving cardiovascular health.

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World

China’s Covid-like virus: What are the signs and symptoms of HMPV?

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Reports indicate a rapid spread of HMPV in China, which presents symptoms similar to flu and Covid-19, raising concerns among health officials.

Videos circulating on social media purportedly showed that hospitals in China are overwhelmed by a surge in respiratory illnesses, including human metapneumovirus (HMPV). Social media posts claim that outbreaks of multiple viruses—HMPV, influenza A, Mycoplasma pneumoniae, and Covid–19—have led to overcrowded hospitals and cemeteries.

Reports indicate a rapid spread of HMPV, which presents symptoms similar to flu and Covid-19, raising concerns among health officials. Videos showed crowded hospitals, with unverified claims of a state of emergency in China. The situation has sparked fears of a potential pandemic five years after Covid-19 disrupted global life.

However, no credible sources have confirmed these claims. Chinese health authorities and the World Health Organisation (WHO) have not reported a new pandemic or issued any emergency warnings. The WHO has also not declared any health crisis related to HMPV.

All you need to know about HMPV
The American Lung Association identifies human metapneumovirus (HMPV) as a significant cause of acute respiratory infections. Discovered in 2001 by researchers in the Netherlands, HMPV typically spreads through close contact with infected individuals, either via respiratory secretions from coughing or sneezing or by touching contaminated surfaces like toys or doorknobs.

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In the United States, HMPV tends to circulate more frequently during the winter and spring months, coinciding with the prevalence of other respiratory infections such as Respiratory Syncytial Virus (RSV) and the flu.

Symptoms of human metapneumovirus (HMPV) can vary in severity and commonly include cough, fever, runny or stuffy nose, and sore throat. Some individuals may also experience wheezing and shortness of breath (dyspnea). In certain cases, a rash may also develop as part of the infection.

Who does it affect and how?
Children, the elderly, and individuals with weakened immune systems are at higher risk of complications from HMPV infection.

The virus spreads through close contact with an infected person or by touching contaminated surfaces.

HMPV typically causes cold-like symptoms that generally resolve on their own within 2-5 days.

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Most cases of HMPV in children occur in those aged 5 years or younger. A small percentage (5-16%) may develop lower respiratory tract infections, such as pneumonia.

Who is at risk?
HMPV can lead to both upper and lower respiratory illnesses across all age groups. However, it is particularly prevalent among young children and the elderly, where it is more likely to progress into conditions such as bronchiolitis, bronchitis, or pneumonia.

While having a history of lung diseases like asthma, Chronic Obstructive Pulmonary Disease (COPD), or emphysema does not increase the likelihood of contracting HMPV, these conditions can worsen the severity of symptoms once infected. The same applies to individuals with weakened immune systems, such as those undergoing chemotherapy or recovering from organ transplants.

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Lifestyle

The internet is baffled by Hrithik Roshan’s tough training video: “It’s unbelievable that this man will soon turn 51.”

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Hrithik Roshan revealed his intense workout routine and mantra for 2025, focusing on pain as a driving force, in a new video that left his fans swooning.

The words workout and Hrithik Roshan go together like wine and cheese. The 50-year-old actor is popularly known as the Greek god for a reason, and he always works hard to maintain this look. And for 2025, nothing is stopping him from keeping the momentum going. In a new video that shared a glimpse of his intense workout routine, Hrithik revealed his mantra for 2025 and his favourite part of the day.

What are Hrithik Roshan’s plans for 2025?
Hrithik shared his latest workout video on Instagram, and in the caption, the actor revealed his mantra for 2025. “Mantra for 2025: Keep the Fight Going. #HRX,” he captioned the post. The video begins with the actor answering the question – What’s your favourite part of the day? He says, “It’s when I am in the gym.”

As multiple shots of the actor sweating it out play, he talks about driving himself to work hard using pain. “Sometimes, you’re driven by pleasure. Sometimes, you’re driven by pain. A lot of the time, that works. But when pleasure stops working, you have to start using pain. That’s what I am going through now. Pain for the brain,” Hrithik says.

In the clip, he shows off his ripped muscles and washboard abs. He also does several strength-building exercises, cardio, and resistance training, including inclined walks, push-ups, pull-ups, shoulder press, dumbbell press, bicep curls, butterfly chest exercises, cable cross, and more.

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How did the internet react?
The internet couldn’t stop swooning at the actor’s intense workout clip and flooded the comments with praise. A user commented, “Can’t believe this man is turning 51 in few days.” Actor Karan Tacker wrote, “Pain for the brain! Gotta love that.” A fan commented, “Hrithik is the most handsome man alive.” A comment read, “The only motivation we needed.” Another read, “The beast aura he drops on our feed.”

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India

Days before he committed suicide, the wife of a cafe owner in Delhi wrote on Instagram about “toxicity and abuse.”

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Days before his death, the cafe owner’s wife hinted at marital issues in an Instagram post, describing her escape from ‘toxicity and narcissistic abuse.’

The owner of a popular cafe in Delhi died by suicide on December 31 amid an ongoing divorce case with his wife, police said. Police are now investigating allegations that marital discord and mental harassment by his wife and her family led to his death.

Days before his death, the cafe owner’s wife had shared a cryptic Instagram post hinting at the trouble brewing in their marriage.

In her post, she said that she was free from the “toxicity and narcissistic abuse” to which she had been subjected, NDTV reported. The woman has now deleted her Instagram account.

The 40-year-old businessman was found hanging in his room in Delhi’s Model Town area on December 31, Tuesday. He had reportedly spoken to his wife on Monday night and recorded the conversation. In the audio clip, the two fought over their business of which they were co-owners.

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The Delhi businessman’s family blames his wife for his suicide, saying she “instigated” him.

In her Instagram post from six days ago, his wife had written that she was healing well “after all the toxicity and narcissistic abuse” and was trying to “be better and to be indifferent” every day.

She also said that higher powers would decide what is best for her “abusers.”

What businessman’s family says
“The father of the deceased said that his son was going through marital discord and alleged that his daughter-in-law harassed him, which led to his suicide,” Bhisham Singh, DCP North West Delhi, told ANI.

“We have seized the deceased man’s mobile phone, and the family’s claims are being verified. An inquiry is underway with both families participating in the investigation. The wife’s family has made counter-allegations, and a divorce case is also ongoing,” he added.

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The businessman’s sister also claimed that his wife along with her sister and parents, was mentally torturing and harassing him. She said her brother had also recorded a video in which he mentioned the details of the harassment he had faced.

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