Madeeha Syed

Why go to a gym when you can get the perfect body at home.

Body Weight Exercises For Strength Training

This article or video has been vetted and verified by Meri Sehat’s specialists. It contains citations and research from validated sources.

Squats and lunges are the best exercises for strength training at home. They help tone your body and improve overall muscle mass.

What Is The Ketogenic Diet?

Overview

We know that there are three macronutrients in our diet that provide all the energy and nutrition we need to sustain our body&rsquo;s normal structures and functions. In a perfect world where everyone opted for a balanced diet, we would consume adequate quantities of these macronutrients. However, in reality a standard diet consists mostly of carbs (50 percent) with some fats (35 percent) and proteins (15 percent) thrown in.&nbsp; 
&nbsp;

Ketogenic diet

Keto is a low-carb, gluten-free and a low-to-moderate protein diet. It is very similar to the Paleo diet and Atkins diet.&nbsp;

In order to understand how a ketogenic diet works, we first need to establish how our body normally produces energy. Glucose is the main source of energy and is obtained mainly from carbs. Normally, a ketogenic diet comprises 75 percent fat, 20 percent of protein and only five percent of carbohydrates. But there are several renditions so you are allowed to switch these percentages around based on your daily needs.&nbsp;

Now where does your body generate the energy it needs if you eliminate carbs to such an extreme extent? It turns out that the body switches to metabolising fat for this purpose and conducts this via a process called &lsquo;Ketosis&rsquo;.&nbsp; 
&nbsp;

Fats are broken down into ketones and these ketones provide all the energy you need. This is where the name &lsquo;ketogenic&rsquo; is derived from &mdash; Keto for &lsquo;ketones&rsquo; and genic for &lsquo;producing&rsquo;. This primes your body to burn fat as a primary source of energy, which is why it&rsquo;s so well-known and widely used for <a href="https://merisehat.pk/article/five-myths-about-weight-loss">losing weight</a>.&nbsp;&nbsp;

It&rsquo;s important to note that our body is a living organism and there&rsquo;s no switch that can make it perform a different activity within a matter of minutes or even days. It will take your body a few days to adjust to employing fats as your primary energy resource and during that time you will feel all the negative impacts of having low glucose stores, including decreased focus, brain fog, nausea, vomiting, and irritability. This phase is commonly known as the &lsquo;keto flu&rsquo;.&nbsp; 
&nbsp;

Let&rsquo;s see some of the claims the proponents of the ketogenic diet make and how much weight they actually hold:&nbsp;

For Weight Loss: This is the main application of the keto diet and is a huge part of the current trend. Once your body gets used to burning fat for your daily needs it will also go ahead and burn your local fat stores. This helps shave off those few extra inches in a very short amount of time.&nbsp;

Another reason why this works for weight loss is the high fat content of your diet leads to satiety. Basically, this means you don&rsquo;t feel any cravings and also feel fuller for longer periods.&nbsp;

However, it is not good for long-term weight loss, and once you go back to your usual eating habits, you will quickly gain those extra pounds back. Putting your body through this kind of metabolic stress is also not advisable because it&rsquo;s very hard to sustain over a long period of time for many people.&nbsp; 
&nbsp;

For The Brain: Anecdotal evidence shows people feel sharper and more focused. Then again, some of them have also reported experiencing brain fog while observing a ketogenic diet.&nbsp; There is no clinical evidence for either of these claims. 
&nbsp;

This is actually well researched.&nbsp;

<ul>
	<li>Ketogenic diet works well for people who are either prediabetic or have Type 2 diabetes. This makes sense because people whose insulin doesn&rsquo;t work are constantly at risk of having high blood sugar levels. And a lifestyle of eating processed food doesn&rsquo;t help either. These are therefore classified as foods with a high glycaemic index &ndash; which essentially means that they raise your blood sugar very fast.&nbsp;</li>
	<li>People on keto achieve better insulin sensitivity over time. Simply because the diet gives the body less glucose to work with, enabling it to function optimally.&nbsp;</li>
	<li>It&rsquo;s also been found effective for heart disease, Alzheimer&rsquo;s, Parkinson&rsquo;s, certain sleep disorders, polycystic ovarian syndrome (PCOS), and metabolic syndrome.&nbsp;</li>
	<li>Cutting out carbs also helps control acne breakouts.&nbsp; 
	&nbsp;</li>
</ul>

For Childhood Epilepsy: This is what the ketogenic diet originally gained popularity for back in the 1920s and 1930s. Before new anticonvulsant medications and therapies were developed, children with epilepsy would fast in order to control their seizures. Keto replaced this successfully. One in seven kids benefit from a ketogenic diet.&nbsp;

Evidence-based science has established that children with refractory epileptic seizures experience seizures less frequently if they opt for keto.&nbsp; 
&nbsp;

For Cancers: Ketogenic diet has shown some promise when it comes to treating certain types of cancers, but the research is so far inconclusive.&nbsp; 
&nbsp;

There are some disadvantages to keto, including:

<ul>
	<li>Nutritional deficiencies&nbsp;</li>
	<li>Formation of kidney stones</li>
	<li>Frequent urination</li>
	<li>Increased thirst</li>
	<li>High levels of LDL (bad cholesterol)</li>
	<li>Increased incidence of certain cancers</li>
	<li>Constipation</li>
	<li>Indigestion</li>
	<li>Inconvenient and unsustainable over a long period of time</li>
	<li>Low blood sugar (hence the mental fog during the initial days)</li>
	<li>Tougher workouts (since you don&rsquo;t have glucose readily available for energy anymore)&nbsp;</li>
	<li>Keto flu: weakness, irritability, headaches, bad breath, and fatigue</li>
	<li>Dry mouth&nbsp; 
	&nbsp;</li>
</ul>

Bottom Line

The ketogenic diet is great for short-term weight loss if you are otherwise healthy. But, it&rsquo;s very tough to successfully carry out since it requires a drastic switch from a normal diet. Lack of conclusive research and knowledge means we don&rsquo;t know everything that might go wrong (or right!) on this diet. Safe to say, anyone planning to go on this diet needs to exercise a certain level of personal discretion.&nbsp;

Dr. Safia Mehmood

The Power Of Stepping Forward

There&rsquo;s a widely held perception that <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">effective exercises</a> are meant to exhaust you and be physically difficult. When looking to build an exercise regime, most of us are quick to add high-intensity activities like weightlifting and running. Rarely, if ever, does one consider beginning with the simplest and easily accessible activity: walking.&nbsp;

While it may not necessarily outweigh the benefits of a high-intensity strength circuit, walking comes with a host of benefits for both the body and mind. If one is completely new to exercising, or even returning after a long hiatus, walking is a more sustainable place to start. There is no learning curve because it is the one movement that&rsquo;s been inherent to our lives since infancy. It also allows you to start with a gentle pace and build up as your body allows. Whether you start with a moderate pace for ten minutes a day or walk at a faster pace for an hour, you will still be able to reap the many benefits of this activity. 
&nbsp;

Benefits of walking

Walking has been shown to improve blood circulation in the body and lower one&rsquo;s resting heart rate, while lowering blood pressure and cholesterol. A six-year study found that moderately paced walking showed similar reductions in the risk of high blood pressure and cholesterol when compared to vigorous running. A study of post-menopausal woman also showed that walking just one to two miles a day can lower blood pressure by 11 points in 24 weeks. 
&nbsp;

&nbsp;Research shows that walking contributes towards preventing a range of diseases. Improvement in cardiovascular health leads to a decrease in risk of heart disease. In one study, women who walked 30 minutes a day showed a 20 percent decrease in the possibility of having a stroke. Those who walked at a faster, above average pace showed a 40 percent decrease.

In another study, women who walked seven or more hours a week were shown to be 14 percent less likely to get breast cancer as compared to women who walked less than three hours. Even women with other risk factors, such as being on supplemental hormones, were less likely to get the disease.&nbsp;

With its benefits to overall health, regular walking has been shown to reduce risk of early death by upto 39 percent as compared to a sedentary lifestyle. 
&nbsp;

&nbsp;Walking has also been shown to reduce risks of developing Type 2 diabetes, as it helps to balance blood sugar levels. A meta-analysis of 300,000 showed that walking regular decreases the likelihood of Type 2 diabetes by 30 percent. Walking at a brisk pace, of more than 20 minutes to a mile, is even more effective, reducing risk by 41 percent. Meanwhile, a smaller study, of 201 people with Type 2 diabetes showed that every additional 2,600 steps in daily activity was associated with a 0.2 percent decrease in blood sugar level. 
&nbsp;

&nbsp;A joint is the point where two or more bones are joined, such as our knees and elbows. The health of our joints greatly impacts our overall mobility and is essential for living comfortably and pain free. Walking has been shown to improve joint health while reducing chances of osteoarthritis. It lubricates the joints, which protects our bones from friction, and strengthens the muscles that support them. Research has shown that people who walk regularly experienced a 40 percent reduction in knee pain as opposed to those who didn&rsquo;t. 
&nbsp;

&nbsp;Walking has been proven to boost our immune system&rsquo;s ability to protect us against illness. A study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day faced 43 percent less sick days and suffered from fewer respiratory infections overall. Even if they did get sick, their symptoms were not as severe or long-lasting when compared to adults with sedentary lifestyles. 
&nbsp;

&nbsp;Like other forms of exercise, walking causes our body to release endorphins. These are neurotransmitters which elevate our mood and alleviate pain. There is ample evidence to support the positive relationship between walking and mental health. One study showed that the more steps people took in a day, the better their mood was. Just 12 minutes of walking resulted in more self-confidence and a better mood in the subjects of another study.

Walking in nature helps us ruminate less over negative experiences, which in turn decreases negative emotions and risk of depression. A study of post-menopausal women showed that walking three times a week for 40 minutes provided relief from symptoms of depression. With all the research to support walking, it&rsquo;s no surprise that psychologists agree a 10-minute walk can be as effective as a 45-minute vigorous workout when it comes to relieving depression. 
&nbsp;

&nbsp;For creative professionals, walking can be a valuable tool in facilitating idea generation. One study compared people trying to think of new ideas while they were walking with those who were sitting. Participants who were walking did better, especially if they were walking outdoors. Research has also shown that walking improves creative output by more than 60 percent. Science shows that engaging in activities that allow our mind to wander creates a mental state that is conducive to coming up with ideas. If we are able to let go of our thoughts while walking, we can go to a place where ideas flow freely to us.

Although simple, walking has incredible and wide-ranging benefits for your body and mental health and should definitely be incorporated as a part of your lifestyle.&nbsp;

Ayesha Binte Rashid

Your Body After Giving Birth

Post-pregnancy or postpartum is a crucial period. It&rsquo;s also known as the fourth trimester. This is when your body is <a href="https://merisehat.pk/disease/chronic-fatigue-syndrome">recovering from the fatigue</a> of pregnancy.

During pregnancy, the body goes through a lot of changes to accommodate your baby. The body eventually goes back to normal, but this can take a while.&nbsp;

Continue reading to find out more about some common changes that take place in your body, after you give birth. 
&nbsp;

Post-pregnancy or postpartum

During pregnancy, hair growth gets better and the texture of hair gets thicker. This is all thanks to the hormones that are active during that phase. However, post-delivery, this phase settles down and enters into a resting phase for about one to five months. Normal hair growth pattern usually returns six to 15 months after delivery. 
&nbsp;

Shoe surprise is pretty common after pregnancy. It is not just the midsection that gets affected. After a baby is born, your shoe size changes permanently. That is because during pregnancy women gain an average of 25-35 pounds which puts extra pressure on the feet. This pressure flattens out the arch in your feet which is the reason for extra inches in your feet. 
&nbsp;

Belly bulge is common after pregnancy. A lot of women expect that the belly will return to its normal size after birth. The upper portion of the uterus is at the level of your navel. Post-pregnancy belly returns to its normal size in about six to eight weeks. A good diet and exercise are the key to toning down your belly. Workouts focused on the core can show quick results. 
&nbsp;

A common expectation of most women is that the breast size will go up after giving birth and breastfeeding. Once you stop breastfeeding, however, the size goes back to what it was. In fact, in some cases, it goes a cup down. The main reason for the size to increase is that fat tissue in the breast is replaced by functional tissue. Once a woman stops breastfeeding, functional tissue depletes as it is no longer needed. 
&nbsp;

The first six months of the post-partum period are the recovery period. No matter how easy or smooth your pregnancy is, your body has gone through a lot of stress and trauma. It needs time to recuperate. Remember that every mom goes through a different experience and symptoms; hence, the recovery rate also changes.

Most of the symptoms, like sore nipples, backache, pain in the thigh area, etc., continue for more than a week. Other symptoms, like leaky breasts, can linger on for months.

In vaginal delivery, recovery timelines vary depending upon the kind of delivery. The soreness and perennial pain go away in three weeks. However, in the case of vaginal tear or episiotomy (incision made on the vagina to ease the delivery process), recovery can take up to six weeks.

If you have been delivered through c-section, it will take around three to four days in the hospital to recover. In about four to six weeks you can recover completely. 
&nbsp;

For the first 24 hours after birth, ice your perineum region. Sit in warm baths for 20 minutes to ease pain and avoid long periods of standing or sitting.

Ease pain and aches by taking hot showers and massages.

Do your Kegel exercises, to strengthen your pelvic muscles.

Keep up with your doctor appointments. It will help you stay on track. Your doctor can also notify you about your emotional well-being and help you with your new journey.

Ask your doctor regarding your workout plan. They can guide you about how and when can you exercise. It is a good idea to start by walking into your house and then gradually into the neighbourhood. Walking helps in recovery by improving blood circulation and toning muscles. 
&nbsp;

Your diet after pregnancy shouldn&rsquo;t be very different from what you eat during pregnancy. Avoid processed foods. Focus on eating whole grains, high fibre foods, Omega-3 fatty acid-rich food, nuts, and fish.&nbsp;

<ul>
	<li>Lean Meat: Milk, cheese, and yogurt are all crucial components of a breastfeeding mother&#39;s diet. Your infant receives calcium from breastmilk for the formation of bones. Consume foods high in calcium to replenish the calcium your body has lost. Include three cups of dairy in your diet each day.</li>
	<li>Pulses: These are a good source of protein and fibre. You can cook them with different seasonings to make them tasty and easy to eat. Pulses also prevent fat from accumulating in the body.</li>
	<li>Vegetables:&nbsp;These are low-calorie healthy food. They are rich in antioxidants and aid in losing weight. Spinach and broccoli are good sources of Vitamin A which is healthy for you and your baby.</li>
</ul>

Once the baby is born, you can resume most of the food you avoided during pregnancy. Include nutrient-rich foods like legumes, proteins, fibre, citrus fruits, and vegetables. Don&rsquo;t forget to keep yourself hydrated. You may consult a dietician and your doctor in designing your diet plan.

Namwer Rao

The Dos And Don’ts Of Keto

Keto or <a href="https://merisehat.pk/article/what-is-the-ketogenic-diet">ketogenic diet</a> has myriads of benefits. It is notorious as a shortcut to quick weight loss. Almost everyone has tried it at some point and they have also reaped its benefits. On the other hand, some people found that it was not their cup of tea; the experience left a bad taste in their mouth.&nbsp;

Even though it&rsquo;s not a new trend, there is plenty of misinformation around, which makes it harder to assess what you should actually do. The following tips would help you adapt a keto lifestyle while minimising its adverse effects.&nbsp; 
&nbsp;

Dos and Don’ts of Keto

Keto eliminates the need to count calories. As your body adjusts to using fat as the primary fuel, make sure to follow these rules:

<ul>
	<li>Fewer Carbs: You are allowed to consume only 5-10 percent of carbs. This is required for your body to switch to ketosis instead of using glucose as a primary source of energy.&nbsp;</li>
	<li>Just Enough Protein: When you consume an ample amount of protein, it&rsquo;s a signal for your body to convert it into glucose as well. This is exactly what we want to avoid while trying to elicit the keto state. Therefore, limit your protein intake to only 10-20 percent of your entire diet.&nbsp;</li>
	<li>Lots Of Fats: Your diet should primarily consist of fats (70-80 percent) to make the whole thing work.&nbsp;</li>
</ul>

There are free keto calculators available online that can help you measure exactly how much of these nutrients you consume daily.&nbsp; 
&nbsp;

To make it easier for you, you can eat:

<ul>
	<li>Meat: Devour red meat, sausages, chicken, and turkey. In other words, grass-fed meat.</li>
	<li>Seafood: This includes fatty fish like salmon, mackerel, trout, and oysters besides tuna, sardines, shrimps, and crab. See, keto&rsquo;s not about starving yourself.</li>
	<li>Non-Starchy Vegetables: Feed your belly asparagus, tomatoes, basil, spinach, broccoli, bell peppers, onions, celery, zucchini, lettuce, cauliflower, kale, broccoli, cabbage, jalapenos, cucumbers, eggplant, and Brussels sprouts.&nbsp;</li>
	<li>Cheese: Some good ol&rsquo; cheddar, goat cream, feta, parmesan, mozzarella, blue, brie provolone, and string cheese for flavour.</li>
	<li>Herbs: Don&rsquo;t forget to throw in thyme, rosemary, sage, mint, oregano, dill, parsley, cilantro, and basil.</li>
	<li>Seeds: Munch on flaxseed, chia seeds, and pumpkin seeds.</li>
	<li>Eggs, butter, peanut butter, and cream&nbsp;</li>
	<li>Plain Greek Yogurt, full fat yogurt&nbsp;</li>
	<li>Alternate Between Butter, Ghee, And Oil (extra virgin olive oil or avocado oil) for cooking or making creamy sauces.</li>
	<li>Nuts: Most of them are okay to eat. For example, almonds, pine nuts and walnuts. Avoid pistachios since they have a higher carb content.&nbsp;</li>
	<li>Plenty Of Liquid: Water, coffee or tea to go with your meals or otherwise. Use full fat cream or milk in your tea and coffee. Plant based milk such as soy, coconut, and almond milk are also keto-friendly.&nbsp; 
	&nbsp;</li>
</ul>

&nbsp;Consider the following as strictly off limits

<ul>
	<li>Starchy Foods like bread, rice, pasta, and tortillas. Even healthy whole grains are too high in carbs.&nbsp;</li>
	<li>Sugary Foods, like candy, cakes, brownies, cookies, donuts, ice cream, sweetened yogurt, and breakfast cereals. Natural sugars present in fruits are off limit as well, except for some berries (strawberries, blackberries, and raspberries) in small amounts.&nbsp;&nbsp;</li>
	<li>Starchy Vegetables, such as potatoes, sweet potatoes, parsnips, carrots, corn, and beets.&nbsp;</li>
	<li>Fruit Juices, soda, smoothies, ice creams, and sweet alcoholic drinks.&nbsp;</li>
	<li>Peas, kidney beans, lentils, and chickpeas.&nbsp;</li>
	<li>Sauces like BBQ sauce, honey mustard, teriyaki, and ketchup.</li>
	<li>Processed Vegetable Oils and mayonnaise.&nbsp;</li>
	<li>Sugar, sweeteners, and syrups in your beverages, tea, or coffee.&nbsp;</li>
</ul>

Note: Don&rsquo;t go overboard with adding too much fat as that means your body perpetually burns the fat you consume instead of the fat you had stored previously. 
&nbsp;

While observing a keto diet, the best snack is no snack. But it&rsquo;s understandable how those cravings are hard to resist sometimes. Some of the easiest Keto friendly snack options could be:&nbsp;&nbsp;

<ul>
	<li>Hard boiled eggs</li>
	<li>Slice of cheese</li>
	<li>Cold cuts (salami, prosciutto etc.)&nbsp;</li>
	<li>Avocados</li>
	<li>Olives</li>
	<li>A handful of nuts</li>
	<li>Fresh vegetables with creamy dressings such as ranch&nbsp;</li>
	<li>Berries with whipped cream</li>
	<li>Dark chocolate (the higher the cocoa percentage, the less sugar the chocolate contains)</li>
	<li>Keto friendly snack bars from the market&nbsp; 
	&nbsp;</li>
</ul>

Fatigue, brain fog, irritability, nausea, and headaches are just some of the symptoms you might feel while switching to keto. This is dubbed as the &lsquo;keto flu&rsquo;. 
&nbsp;

In order to combat the keto flu, you could:&nbsp;

<ul>
	<li>Increase your water intake and make sure you are adequately hydrated throughout the day. Also, prefer vegetables with a high water content such as cucumbers, celery, tomatoes, zucchini, etc.&nbsp;</li>
	<li>Increase your sodium, potassium and magnesium intake by adding extra salt to meals. And make sure to take mineral supplements. It would help deal with other micronutrient deficiencies you might suffer in a keto diet.&nbsp; 
	&nbsp;</li>
</ul>

<ul>
	<li>Get in the habit of reading food labels. Educate yourself on your nutrient intake and what each food contains and which might sneak into your diet. This will also help you recognise if a meal is keto-friendly or not. For example, when you are eating out and the restaurant doesn&rsquo;t mention it on their menu.&nbsp;</li>
	<li>Minimise the adverse effects of starting a keto diet by starting a low-carb diet at first before going full keto.&nbsp;</li>
	<li>When exercising during your diet, take creatine supplements to boost your performance. Caffeine helps, too. You can also take Whey protein supplements for augmenting your protein intake.&nbsp;</li>
	<li>Avoid keto if you are on any antidiabetic medication as this can cause diabetic ketoacidosis, which is a serious complication.&nbsp;</li>
	<li>Proceed slowly and with caution. Monitor your bad cholesterol levels if you are not over the keto flu within the first week consult your doctor.</li>
	<li>Plan ahead to avoid a high-carb meal. Even one high-carb meal can disrupt the body&rsquo;s metabolism switch towards ketosis.&nbsp;</li>
	<li>The biggest complaint is that it&rsquo;s not sustainable. Who has time to meticulously prepare for meals when you have work and family to look after? If you fall in this category, sign up for meal delivery services to deliver keto friendly meals to your doorstep.&nbsp;&nbsp;</li>
	<li>Use sugar free gum to combat halitosis (bad breath) which you will inevitably suffer from.&nbsp;</li>
</ul>

Armed with all of this information, you should be able to follow a ketogenic diet properly.&nbsp;

Online Consultation

Iqra Mazhar

This article or video has been recorded by a subject / domain specialists with a proven track record of excellence in their area. 

Your organs or juices: Which is better?

Introduction

If you&#39;re looking for a way to cleanse your body and get rid of toxins, you must have come across juice cleanses that have been around for ages, especially on your Instagram with beautiful and colorful drinks claiming to do it all for your body.

&nbsp;

But how much of it is actually true? Let&rsquo;s find out! 
&nbsp;

Understanding the Advantages and Disadvantages of Juice Cleanses

First things first, let&rsquo;s discuss what is meant by cleansing your body. Cleansing your body refers to detoxifying. This is done by removing the toxic substances from your blood. The process is not just limited to your blood but also targets your gastrointestinal tract. The question remains, can a blend of juices really fix it all? 
&nbsp;

<h5>What Is A Juice Cleanse?</h5>

<div>&nbsp;</div>

<div>Juice cleanses are diets that involve drinking only juices for a short period of time. They usually last for 3-10 days. There are different types of juices cleanses - some of these detox cleanses use just fruit and vegetable juices while others include ingredients like herbs, spices, and nuts. And then you have the option to make an effort to detox at home or, if you want, you can enjoy a juice cleanse at a health spa.</div>

<div>&nbsp;</div>

<div>However, before you jump the bandwagon, it&rsquo;s important to determine what exactly you want. Do you want to lose weight? Have you been eating a lot of unhealthy food recently and want to cleanse your body? Or do you believe that juicing can help you deal with health concerns, such as diabetes or high cholesterol levels<a href="#accordion">[1]</a>? 
&nbsp;</div>

<h5>Benefits Of Juice Cleanses</h5>

<div>&nbsp;</div>

<div>Juice cleanses are a popular way to take control of your own health. Even though there is no solid evidence that a detox would actually be good for your body, it&rsquo;s safe to say that not all cleanses are bad. There are still a lot of nutritional benefits that you can benefit from, including<a href="#accordion">[3]</a>:</div>

<ul>
	<li>Detoxify your body</li>
	<li>Experience weight loss</li>
	<li>Cleanses can promote healthy skin, hair, and nails</li>
	<li>Improve digestion</li>
	<li>Experience increased energy levels and mental clarity 
	&nbsp;</li>
</ul>

As you might have gathered from the above section, juice cleanses are not for everyone. They are an extreme dietary choice that can be very expensive and difficult to follow if you&#39;re not committed to maintaining your new lifestyle once the cleanse is over.

&nbsp;

Although it can be tempting to think of juice cleanses as a quick fix for weight loss, they&#39;re actually not recommended by doctors unless you&#39;re over 18 years old and have no other medical conditions that might be affected by this drastic change in diet.

&nbsp;

In fact, juice cleanses are also not intended as a long-term solution to weight loss; they&#39;re designed to help you jump-start healthy eating habits by getting rid of bad ones (for example: drinking soda)<a href="#accordion">[2]</a>. 
&nbsp;

Your body is blessed with a liver and a kidney whose entire function is detoxification. They work 24/7 to ensure that you do not get sick and that your body remains in perfect condition. If you compare the functioning of a kidney or a liver to that of minute key ingredients present in your juice, there is no competition really. This built-in detoxification system is all that is required for your body to keep itself safe and healthy. In other words, there is no need for a drastic diet.&nbsp;

&nbsp;

Think of it this way, if your body required outside help to get rid of the toxins, wouldn&rsquo;t the decade-long accumulation of the toxins in your body since the day you were born have killed you already? If you are alive and well, it means the built-in detox system is working just fine.&nbsp;

&nbsp;

Moreover, it&#39;s better to eat whole foods than drink juice, since your body needs a variety of nutrients. It is not possible to acquire all the necessary nutrients through juices alone.Prior to starting a juice cleanse, learn more about it from a nutritionist.&nbsp;

&nbsp;

Eating better and healthy is never discouraged. It is always good to allow your body to process nutrient-rich foods and use the energy extracted from food for exercise and movement. 
&nbsp;

Placebo effect! There is no denying the key benefits of healthy juices and the nutrients that they pack, but a lot of the energy and the &lsquo;healthy feeling&rsquo; that you get is from tricking your brain into thinking that you are doing good for the body. As a result, the brain automatically starts feeling good, allowing your body to be more energetic<a href="#accordion">[4]</a>.&nbsp;

&nbsp;

Juice cleanses help purge toxins from your body. Since these toxins are also released from the liver, your liver can become overwhelmed and detoxify your system too quickly if you do a juice cleanse for too long. This can cause fatigue, nausea, and headaches.&nbsp;

&nbsp;

If you&#39;re going to do a juice cleanse for more than 3 days at a time (or even 3 days), it&#39;s best to consult with your doctor first so that they can monitor potential health issues while they&#39;re occurring or after they&#39;ve stopped happening altogether at their worst point(s). 
&nbsp;

Conclusion

Overall, juice cleanses are a great way to kick off your healthy eating habits. They can help you detox your body and give you an energy boost that lasts throughout the day. But they shouldn't be used as a long-term solution or substitute for other types of diets, because they don't provide enough nutrients to sustain good health over time.&nbsp;

Key Points

<ul><li>Juice cleanses are all the hype on social media, but their actual impact is negligible.&nbsp;</li><li>Making your body switch to drastically different diets does more harm than good.</li><li>Our kidney and liver do a great job at keeping toxins at bay; a healthy person does not require outside help.</li><li>It is better to use the juices on the side with your usual diet for a nutritional boost, but a complete dependence on them will not lead to any significant benefits. </li></ul>

[1] Juice cleanse: Benefits, risks, and effects. Medical News Today.

[2] Devje S. Should you try a juice cleanse? benefits, downsides, safety. Healthline.

[3] Rachel MacPherson BA. What is a juice cleanse? Verywell Fit.

[4] Rosenbloom C. Perspective | no, you don't need a detox juice cleanse. here's why. The Washington Post.

Umna Salah

Everything You Need To Know About Getting (And Removing) A Tattoo!

Tattooing is the process of etching designs on your body via the insertion of pigments, inks and dyes. This practice is as old as civilisation itself and actually dates back to 6,000BCE. Some reasons people get tattoos are artistic expression, religious or cultural reasons, sentimental reasons. Nowadays, however, it&rsquo;s mostly a matter of self-expression.

The first modern tattoo machine was modelled after Thomas Edison&rsquo;s engraving machine. Nowadays, the most commonly used tool is an electric tattoo gun that has a single or multiple needles that deliver the pigment inside the skin.&nbsp;

&nbsp;

Tattooing

Our skin has three layers, epidermis, dermis, and hypodermis. The pigment or ink is inserted into all three layers. Why doesn&rsquo;t the skin try to expel it? Surprisingly, this works because of our <a href="https://merisehat.pk/article/how-an-over-prescription-of-antibiotics-affects-your-immune-system" target="_blank">immune system</a>.&nbsp;

During the process of tattooing, the tattoo needle punctures our skin somewhere from 50 to 3,000 times. This is obviously traumatic along with the fact that it deposits a foreign substance within the layers of the skin. This elicits an immune response which sends macrophages &mdash; white blood cells that work to eat up any foreign substances or pathogens that might enter the body. Once ingested, these substances will be broken down.&nbsp; 
&nbsp;

What happens with tattoo ink however is that it&rsquo;s not biodegradable so even though the macrophages pick it up, they can&rsquo;t destroy it, they just pack it in tiny little bags and that&rsquo;s how the inked structure stays intact on our skin.&nbsp;

What happens when these cells reach the end of their life? They release the ink and new macrophages come and engulf it to keep it going. This happens so fast that to the naked human eye it all looks permanent. Some of the ink also gets suspended in the <a href="https://merisehat.pk/article/collagen-the-secret-to-healthy-skin-hair-and-bones">collagen </a>network while some is eaten up my fibroblasts.&nbsp;

It takes two to four weeks for the skin to completely heal from this process during which the damaged outer layers flake away and new cells come up. These fade overtime owing to the fact that some of the released ink upon cell death ends up in lymphatic vessels (lymph node biopsies on tattooed people have shown ink particles). Ultraviolet light also breaks it down.&nbsp; 
&nbsp;

<ul>
	<li>The pain experienced during the process of tattooing depends on your own tolerance. The process can either be mildly discomforting or excruciatingly painful.&nbsp;</li>
	<li>Getting a tattoo may result into an infection or an allergic reaction (blue, red dyes especially) or a scar (keloids). However, when strict safety and health precautions are followed this risk can be eradicated. Red Cross and OSHA even provide blood-borne pathogen training to tattoo artists.&nbsp;</li>
	<li>Some tattoo inks have trace amounts of nickel in it, this might trigger a metal allergy.&nbsp;</li>
	<li>The rapid insertion of needle might rupture tiny blood vessels in the skin leading to the formation of a bruise.&nbsp;</li>
	<li>If your artist doesn&rsquo;t make sure the needle is clean you can end up with viral infections. So always go to a certified tattoo parlor where all rules and guidelines are followed.&nbsp;</li>
	<li>Ensure good hygiene is being maintained by your tattoo artist, aprons, protective equipment for eyes and gloves are being worn.&nbsp;</li>
	<li>Some artist will make you sign a consent form that highlights any complications and methods of aftercare.&nbsp;</li>
	<li>Sun protection becomes even more important than it normally is once you get a tattoo. So, make sure you wear an SPF 50+ daily.</li>
	<li>Certain colours might be more harmful, such as red, pink purple and orange. Try not to go for lighter colours and opt for the classic black tattoo.&nbsp;</li>
	<li>Last, but not the least, excess weight gain or weight loss will cause your tattoo to change shape as well.&nbsp; 
	&nbsp;</li>
</ul>

This begins as soon as your tattoo artist finishes your tattoo. They will apply an antibiotic ointment and a bandage on top which you need to keep on for a few hours to ensure absorption of both the ink and the antibiotic.&nbsp;

Once a few hours have passed, you can wash the area with soap and warm water and moisturise it. It&rsquo;s normal for the skin to be a little red and sore at this point. During the healing stage make sure you cover it up with sunscreen and light clothing. Wear light clothes over the area and avoid scratching it or going swimming. If there are any symptoms of an infection get it checked immediately.&nbsp; 
&nbsp;

As the area heals you will notice thin scabs forming over it, it&rsquo;s important to not disturb this natural healing process and just make sure you keep it clean and continue to normally wash the skin. You can apply moisturiser to relieve the itching and these scabs will eventually fall off on their own within two weeks or so while the redness will also go away.&nbsp;

If this doesn&rsquo;t happen then you might need to get it checked. Some people use coconut oil as well and some prefer to dry heal, but it&rsquo;s important that you do what you can to ensure there&rsquo;s no scratching or infection.&nbsp; 
&nbsp;

Let&rsquo;s say for some reason, you change your mind about your tattoo, there are methods by which you can get rid of it. Older tattoos, tattoos on the upper body and tattoos with black ink are the easiest to remove. Lower extremity and new tattoos made with bright colours are harder to remove.&nbsp; 
&nbsp;

<ul>
	<li>Laser Removal :&nbsp;This is the new gold standard for tattoo removal. It&rsquo;s also the most common method and has replaced all previous methods of tattoo removal. It&rsquo;s easier to perform with darker colours like black or blue and the results depend on skin colour and depth at which the ink was inserted.&nbsp; 
	It will require multiple sittings and will take around seven weeks or more to complete. It rarely results in scarring but if you&rsquo;re someone with a history of keloids or get scarred easily then you might benefit from more spaced out sessions.&nbsp; 
	 
	Laser fractions the tattoo particles stored in the macrophages into smaller pieces over time and they are then eventually washed away by the body. This process is called Selective Photo-thermolysis &mdash; which translates to using light to heat up ink in order to break it down. The process might be uncomfortable but is fairly tolerable since numbing cream, local anaesthesia with lidocaine or cooling agents are used beforehand and the process is fast. One doctor even came up with the method of firing laser through a microscopic glass slide instead of directly at the skin in order to effectively reduce the pain/discomfort. 
	Some redness swelling, change in skin pigmentation, texture, paradoxical darkening (with lighter colours) and pinpoint bleeding is common. There&rsquo;s no need for any creams or antibiotic ointments since the process is completely sterile. 
	&nbsp;</li>
	<li>Removal By Replacement:&nbsp;This is still very commonly used where an older unwanted tattoo is &lsquo;covered up&rsquo; or modified into a new one. It&rsquo;s important to note that it will require a darker colour to be used.&nbsp;&nbsp; 
	&nbsp;</li>
</ul>

Some older methods of tattoo removal were mostly mechanical and came with increased risk of irritation and scarring. These included:&nbsp;

<ul>
	<li>Trichloroacetic acid (burns the skin off)</li>
	<li>Sal-abrasion (scrubbing the skin with salt)</li>
	<li>Cryosurgery</li>
	<li>Excision</li>
	<li>Tannic acid&nbsp;</li>
	<li>Garlic&nbsp;</li>
	<li>Lemon juice</li>
</ul>

And believe it or not, some tattoos, especially those on the hands, fade by themselves over time.&nbsp;

Humza Khizer

Move Over BMI, There Are Some New Kids On The Block!

BMI (Body Mass Index) has always been the most popular way to measure the composition of the body, pertaining to health. However, current research indicates that BMI is not the most accurate and may have serious limitations<a href="#accordion">[1]</a>. 
&nbsp;

Understanding Disadvantages Of BMI And Its Alternatives

Although BMI is an affordable, easily accessible, and quick method to screen whether a person is healthy or not. Its accuracy is limited by the fact that the index does not take certain factors into account. These include: 
&nbsp;

<ul>
	<li>
	<h5>Body Fat Percentage</h5>
	</li>
</ul>

BFP (body fat percentage) is the percentage of fat tissue in your body, in comparison to the total body mass. It is measured using skinfold callipers, and bioelectrical impedance. However, for a more accurate measurement, a DEXA Scan is used. 
&nbsp;

BMI does not account for the difference between muscle and fat. Muscle tissue is denser compared to fat, and most weightlifters, despite being physically fit, are considered fat as per the body mass index. Moreover, body fat percentage is a better assessment of health because most diseases have a correlation with body fat and not body weight. 
&nbsp;

<ul>
	<li>
	<h5>Demographics</h5>
	</li>
</ul>

When BMI was originally created the data was taken from Anglo-Saxon bodies (European population). Hence, it is not a very accurate method of health depiction due to the presence of several other races and ethnicities across the world. 
&nbsp;

Despite a low BMI score, Asians have a higher incidence of metabolic diseases<a href="#accordion">[3]</a>. Moreover, a study conducted at Stanford revealed that healthy BMI values in Black women are higher than the standard BMI range; and in Hispanic women, the healthy BMI values are lower than the standard range<a href="#accordion">[3]</a>. Moreover, in black women, a BMI value of 33 is associated with a <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">risk of diabetes</a>, whereas in white women the risk is present with a BMI value of 29<a href="#accordion">[3]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Fat Distribution</h5>
	</li>
</ul>

Fat is also an important factor for determining overall health that the BMI fails to take into account. Moreover, fat in the upper body and visceral fat is correlated to health complications. For example, cardiovascular disease is linked to lower body fat in the gluteal and thigh region.

&nbsp;

<h4>"A high BMI can add to your stress. Head on over to the <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan </a>and check your stress level today!"</h4>

There are multiple other alternatives to track your health which can either be used individually or together. 
&nbsp;

<ul>
	<li>
	<h5>Waist-To-Height Ratio (WHtR)</h5>
	</li>
</ul>

The waist-to-height ratio measures the ratio of waist circumference to height, instead of the overall weight to height square. Moreover, the accuracy of WHtR is higher because central weight is taken into consideration. 
&nbsp;

<ul>
	<li>
	<h5>Why Is Central Fat Important?&nbsp;</h5>
	</li>
</ul>

It is important because it accumulates around the organs in the mid-section, which has a link with heart diseases. In fact, researchers have also analyzed that WHtR is more accurate for the prediction of diseases, compared to BMI<a href="#accordion">[4]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Measurements</h5>
	</li>
</ul>

Measurements have a relation with WHtR. It is the circumferential measurement of multiple body parts, for example, arm, legs, and waist. Many people use it for the prediction of their weight loss and weight gain.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Resting Heart Rate</h5>
	</li>
</ul>

Resting heart rate is defined as the number of heartbeats per minute, in a resting phase. It is a good measurement of one&rsquo;s cardiovascular health. The stronger your cardiovascular health, the lower your risk of heart diseases. However, resting heart rate should not be checked first thing in the morning.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Skinfold Callipers</h5>
	</li>
</ul>

Subcutaneous fat or fat that sits under the skin is measured using skinfold callipers. This gives an estimate of the total body fat. However, it is always better to measure five to six parts of the body for accurate results. For example, your stomach and back. Moreover, with skinfold callipers, the key to accuracy is consistency.

&nbsp;

<ul><li>BMI is a quick and easy method of assessing a person’s health outcomes, but it has tremendous limitations.&nbsp;</li><li>BMI does not address demographics, body fat percentage, or fat distribution.&nbsp;</li><li>Therefore, alternates such as waist-to-height ratio, resting heart rate, and subcutaneous fat measurements can be used.&nbsp;</li><li>Waist circumference or even blood pressure can predict the overall risks and health condition.&nbsp;</li><li>Moreover, if anyone has concerns about their BMI or overall weight, they should consult their healthcare provider for a better understating.</li></ul>

[1] Abel, R.C., Somers, V.K., Sierra-Johnson, J., Thomas, R.J., Bailey, K.R., Collazo-Clavell, M.L. and Allison, T.G., 2008. Accuracy of body mass index to diagnose obesity in the US adult population. Int J Obes (Lond), 32(6), pp.959-966.

[2] Kurian, A.K. and Cardarelli, K.M., 2007. Racial and ethnic differences in cardiovascular disease risk factors. Ethnicity & disease, 17(1), pp.143-152.

[3] Stanford, F.C., Lee, M. and Hur, C., 2019, February. Race, ethnicity, sex, and obesity: is it time to personalize the scale?. In Mayo Clinic Proceedings (Vol. 94, No. 2, pp. 362-363). Elsevier.

[4] Ashwell, M., Gunn, P. and Gibson, S., 2012. Waist‐to‐height ratio is a better screening tool than waist circumference and BMI for adult cardiometabolic risk factors: systematic review and meta‐analysis. Obesity reviews, 13(3), pp.275-286.

Staff Writer

Is Your Asthma Due To Your Mother’s Gestational Weight Gain?

Gestational weight gain and high BMI (body mass index) affects a majority of pregnant women. There are various factors such as social factors, environmental factors, maternal factors, and energy balance that could contribute to weight gain <a href="https://merisehat.pk/disease/lets-talk-about-sex-during-pregnancy">during pregnancy</a>.&nbsp; 
&nbsp;

Although gestational weight gain (GWG) is a natural response to accommodate a growing fetus, GWG that is either too high or too low contributes to long-term or short-term health complications. This specifically applies for women whose BMI is greater than 25 at the time of their pregnancy. 
&nbsp;

The number of women who experience excessive gestational weight gain while they are pregnant is increasing, irrespective of their socio-economic status. Institute of Medicine, USA, has worked on identifying optimal gestational weight, so healthcare providers can advise pregnant women accordingly<a href="#accordion">[1]</a>.

&nbsp;

Understanding The Impact Of Pregnancy Weight Gain On Childhood Asthma

Extreme gestational weight gain has a significant impact on pregnant women and their health. It increases risk of birth complications, and leads to long-term maternal obesity. 
&nbsp;

Additionally, excessive gestational weight gain is harmful for the child, especially because of increased risk of childhood obesity<a href="#accordion">[2]</a>. There is also enough evidence to link maternal obesity with childhood obstructive lung diseases, e.g., asthma<a href="#accordion">[3]</a>. 
&nbsp;

<h5>GWG And Asthma&nbsp;</h5>

Obesity during pregnancy is directly related to adverse outcomes in children, e.g., higher probability of developing asthma&nbsp; 
&nbsp;

The mechanism to identify this connection is fetal programming. It describes the in-utero exposure that influences gene expression and chronic diseases during childhood. The disease originates from metabolic and psychological adaptations, which are made by the fetus in response to in-utero exposures during critically sensitive developmental phases. Moreover, environmental and genetic factors also play a role in the immune modulatory effects. 
&nbsp;

<h5>The Effects Of BMI</h5>

It&rsquo;s difficult to gauge the effects of the mother&rsquo;s and the child&rsquo;s BMI on childhood asthma. Researchers have investigated the mediating effects of BMI by adding childhood body mass index to their variable models with two or more quantities, and further describing what would reduce the risk. 
&nbsp;

Some studies concluded that birth weight of babies and BMI at the age of eight partially affected childhood asthma due to gestational weight gain. However, other studies found minimal effects on childhood BMI<a href="#accordion">[4]</a>. 
&nbsp;

Another research studied the relationship between maternal pre-pregnancy BMI, gestational diabetes, weight gain, and the risk of wheezing in preschool offspring. The focus was on the growth, infection, and atopic mechanism. 
&nbsp;

The age group of the children in the study was 1-4 years and it was observed that mothers who had a history of asthma, atopy, and pre-pregnancy obesity, had kids at risk of pre-school wheezing.&nbsp; 
&nbsp;

Moreover, whenever the standard gestational weight gain deviated, it increased the risk of preschool wheezing. The results were independent of pre-pregnancy BMI and no difference was seen in mothers with history of atopy or asthma<a href="#accordion">[5]</a>. Additionally, child growth or eczema did not change the results either. 
&nbsp;

An overall higher risk of pre-school wheezing was seen in offspring of mothers with obesity before pregnancy, history of atopy, asthma, and gestational weight gain. Neither of these could be explained by infectious or atopic mechanisms. However, further research might be able to identify what the underlying mechanisms are.

&nbsp;

Childhood asthma is one of the most common chronic respiratory diseases. Considering that the death rate of children by asthma is 0-0.7 per 100,000 around the world, it is a cause for global concern. Moreover, the annual prevalence of asthma in children is 9.5%, which is higher compared to the 7.7% seen in adults<a href="#accordion">[6]</a>. Therefore, new tools have been developed to target preventive strategies, and improve health. 
&nbsp;

Studies suggest that asthma in children is associated with maternal weight gain before and during pregnancy. Moreover, pre-pregnancy weight gain is a global issue; it jumped from 13% to 22% within a decade (1993-2003). Overall, it indicates an increase of 69%.&nbsp; 
&nbsp;

Unfortunately, numerous studies have examined the link between GWG and pre-pregnancy obesity with childhood asthma, and the results remain inconclusive.&nbsp;

&nbsp;

A healthy and balanced diet can help the baby get the required nutrients for a healthy growth. However, the question that is commonly asked is how much extra calories are even normal? Extra calories are helpful and required in some cases, but eating for two is not recommended.&nbsp; 
&nbsp;

However it is important to note that the below caloric add-ons are applicable if a woman&rsquo;s weight is within a normal range and is moderately active. In this case, the recommended daily intake before pregnancy would be about 2,000 calories a day.&nbsp;&nbsp; 
&nbsp;

The caloric intake in pregnant women depends on the time of the pregnancy. For example, slight increase is good enough for the first trimester, which then needs to increase to an additional 300 to 350 calories per day during the second trimester. In the third trimester, an additional 450 to 500 calories per day are needed. If you&#39;re carrying multiple pregnancies, you could need an additional 300 calories per day for each baby. 
&nbsp;&nbsp;

Pregnant women need to consult their healthcare providers to know how much weight they can gain. Women who have the ideal weight according to their BMI should be able to gain 25-35 pounds during pregnancy, whereas underweight women have a margin for 28-40 pounds. Overweight women can gain only 15-25 pounds when pregnant<a href="#accordion">[7]</a>. 
&nbsp;

So, the general rule is that women can gain 2-4 pounds in their first trimester and 1 pound per week for the remaining pregnancy. Besides, women who are expecting twins can gain 35-45 pounds, which makes it an average of 1.5 pounds per week after the usual first trimester weight gain. It is very important for women with twin pregnancy to gain the right weight.&nbsp;

&nbsp;

It is advised that prenatal healthcare providers evaluate maternal weight at every visit. They should also monitor weight goals and provide counselling accordingly. More than 50% of women tend to exceed their weight gain goals and become overweight, which is a serious health hazard. It leads to low birth weight, failure to produce breast milk, cesarean deliveries, and postpartum weight retention. Furthermore, the offspring can also be overweight and suffer from macrosomia. 
&nbsp;

Although gestational weight gain is potentially threatening to women and the offspring, it is a modifiable risk factor. Diet and exercise during pregnancy helps in reducing the extra weight. However, these interventions have not improved neonatal outcomes significantly, and the effects on obese women are also limited. Thus, indicating that its best to achieve a healthy BMI prior to conception.

&nbsp;

[1] Rogozińska, E., Zamora, J., Marlin, N., Betrán, A.P., Astrup, A., Bogaerts, A., Cecatti, J.G., Dodd, J.M., Facchinetti, F., Geiker, N.R. and Haakstad, L.A., 2019. Gestational weight gain outside the Institute of Medicine recommendations and adverse pregnancy outcomes: analysis using individual participant data from randomised trials. BMC pregnancy and childbirth, 19(1), pp.1-12.

[2] Kominiarek, M.A. and Peaceman, A.M., 2017. Gestational weight gain. American journal of obstetrics and gynecology, 217(6), pp.642-651.

[3] Rusconi, F. and Popovic, M., 2017. Maternal obesity and childhood wheezing and asthma. Paediatric respiratory reviews, 22, pp.66-71.

[4] Harskamp-van Ginkel, M.W., London, S.J., Magnus, M.C., Gademan, M.G. and Vrijkotte, T.G., 2015. A study on mediation by offspring BMI in the association between maternal obesity and child respiratory outcomes in the amsterdam born and their development study cohort. PLoS One, 10(10), p.e0140641.

[5] Leermakers, E.T., Sonnenschein-van der Voort, A.M., Gaillard, R., Hofman, A., de Jongste, J.C., Jaddoe, V.W. and Duijts, L., 2013. Maternal weight, gestational weight gain and preschool wheezing: the Generation R Study. European Respiratory Journal, 42(5), pp.1234-1243.

[6] Liu, S., Zhou, B., Wang, Y., Wang, K., Zhang, Z. and Niu, W., 2020. Pre-pregnancy maternal weight and gestational weight gain increase the risk for childhood asthma and wheeze: an updated meta-analysis. Frontiers in pediatrics, 8, p.134.

[7] National Research Council, 2010. Weight gain during pregnancy: reexamining the guidelines.

What Is Hormonal Weight And How To Deal With It?

Have you ever felt like you&rsquo;ve tried everything to lose weight and it just doesn&rsquo;t work? That no amount of dieting or exercise keeps those few extra pounds off.&nbsp;

The solution to your weight loss may not be as simple as <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">diet and exercise if the weight gain</a> itself is &lsquo;hormonal&rsquo;.

Hormones are chemicals, responsible for various functions that go on in your body, from digestion, sleep, mood swings, and sexual desires to metabolism. That is why having any kind of a hormonal imbalance can lead to health issues including, weight gain, low mood and that awful bloated feeling.&nbsp;

Hormones can make you gain and lose weight because they control how your body uses and spends the energy that is generated. Therefore, hormonal weight gain occurs when there is an imbalance in hormone production. This in turn can disturb levels of cortisol, thyroid, insulin, estrogen, and testosterone. 
&nbsp;

Signs And Symptoms

A classic sign of hormonal weight gain is the accumulation of fat around the abdominal area.

There are several hormones responsible for wreaking havoc on your body, your weighing machine and, as a result, your overall peace of mind. These include:

<h5>Thyroid</h5>

This hormone is responsible for regulating your metabolism and burning calories. In short, your body needs the right amount of thyroid hormone to burn calories. It also controls the body temperature, heartbeat, and the rate at which the food moves through the digestive tract. 
&nbsp;

<h5>Estrogen</h5>

Estrogen is a hormone responsible for sexual and reproductive health. But it can also trigger weight gain. Imbalances in estrogen levels can affect ovaries and cause PCOS (Polycystic ovary syndrome).

&nbsp;

<h5>Cortisol</h5>

This stress hormone is one of the silent culprits when it comes to weight gain and hormonal imbalances. Increased cortisol levels can lead to major weight gain as they are associated with addiction and cravings for sugary foods. The worst part is that this food makes you jittery and lazy. Hence, there is no motivation to work out to address the weight gain. A cortisol imbalance is like a double-edged sword. 
&nbsp;

<h5 dir="ltr">Insulin</h5>

The hormone responsible for energy. It pushes glucose into the cells. When insulin levels are too high, there is an excess of sugar in the blood. This extra sugar is converted to fat. This eventually leads to increased fatty deposits and cravings for sugary food.

 
In conclusion&nbsp;Shedding weight gain caused by an imbalance of hormones can take longer than expected.

&nbsp;

<h5>Exercise</h5>

Under the supervision of your doctor and certified trainer, you can try workouts like high-intensity interval training (HIIT), yoga, and strength training to release the happy chemicals (serotonin, dopamine, and norepinephrine) into your brain. These chemicals in turn reduce the level of stress hormones which are the major contributor to weight gain.

&nbsp;

<h5>Diet</h5>

Workouts and supplements without a proper diet can only take you so far. A balanced and doctor-supervised diet is crucial for weight loss. A diet that is specifically designed to offset hormonal weight has foods that have a naturally therapeutic and balancing effect on the body.

&nbsp;

Solution

Besides, the common sign of weight gain, other signs of hormonal imbalance might not always be apparent. We might think it is due to aging or genetics are at play for the fat that&rsquo;s being accumulated in our bodies. And this may not be true.&nbsp;

To be sure, the best thing to do is to get yourself tested after a thorough consult with a doctor. This way you can find out which hormones are in excess and which ones are not. You can then plan out your strategic weight loss journey without the pain of constant disappointments.

Hormonal weight loss is reversible. Patience and a plan are all you need.&nbsp;

AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

This article or video has been viewed by many visitors, and is popular.

Anorexia Nervosa: Answering Your Questions

At the same time that doctors in the United States and France were reporting incidents of anorexia nervosa among their patients, Sir William Withey Gull, a British physician, came up with the term to describe the disorder in 1874<a href="#accordion">[5]</a>.&nbsp;

&nbsp;

Being diagnosed with anorexia means you weigh at least 15% less than your normal body weight<a href="#accordion">[6]</a>. The disorder becomes dangerous when you lose too much weight, as a result of which health complications arise; in severe cases, even death can occur.

&nbsp;

So, yes, anorexia nervosa is a serious eating and mental health disorder that can easily ruin lives. The silver lining is you can treat it and, more importantly, you can recover from it. Of course, a full recovery is a long process; since it involves a&nbsp; therapy, behavioral modification, and nutritional education all together to not just ensure progress, but to also ensure that there&rsquo;s no relapse.&nbsp;

&nbsp;

However, the fact that the disorder is treatable is doing little to prevent it. While the overall incidence rate has remained remarkably steady over the past few decades<a href="#accordion">[1]</a>, the number of cases of anorexia are steadily - and quite alarmingly - increasing among young people (under the age of 15); whether they&rsquo;re due to early onset or early detection, it is still unclear.&nbsp; &nbsp; 
&nbsp;

<h5>Should you be worried? 
&nbsp;</h5>

Especially when modern anorexia nervosa treatment centers provide residential and outpatient treatment programs, many of which are geared specifically toward teenagers. Well, in a nutshell, yes.&nbsp;

&nbsp;

The primary reason is that most people just cannot see that they are underweight. Especially these days when, triggered by the picture-perfect social-media addicted world, a lot of us suffer from body image disturbance, i.e., we view our own body as unrealistically large and constantly negatively evaluate our physical appearance.

&nbsp;

Did you know, that&rsquo;s a key symptom of anorexia nervosa? Where you or your kid frequently concentrate on body parts, trying to get rid of &lsquo;excess&rsquo; weight in a specific area of the body. &lsquo;Trying to get rid of it&rsquo; because let&rsquo;s face it - your attempts will fail; according to scientific evidence, spot reduction is just not possible. But, as anorexics, you won&rsquo;t think that way and you will keep on analyzing different body parts that you think need to be &lsquo;slimmer&rsquo;. 
&nbsp;

If you can identify this trait in yourself or in your child, contact your doctor or an eating disorder specialist immediately. The earlier you begin treatment, the better your chances are at overcoming anorexia nervosa.&nbsp;

&nbsp;

But, that&rsquo;s not all. Let&#39;s have a look at some commonly asked queries about <a href="https://merisehat.pk/disease/anorexia-nervosa">anorexia nervosa</a>.

<div>&nbsp;</div>

Understanding FAQs about Anorexia Nervosa

<h5 style="margin-left:0px; margin-right:0px">What Happens to your Body in Anorexia?</h5>

&nbsp;

Besides the mental pressure, your body is deprived of the necessary energy due to malnutrition. As a result, your body&#39;s normal functioning will slow down, which will further affect your health in various negative ways.

&nbsp;

One of the complications of anorexia is your body&#39;s organs will stop working, especially in the later stages. For instance, if your blood test shows elevated levels of liver enzymes, then that&rsquo;s an indication of organ failure. Also, the electrolyte imbalance and fluid loss in the body induced by malnutrition can affect the heart, kidneys, GIT, and brain<a href="#accordion">[7]</a>. 
&nbsp;

<h5 style="margin-left:0px; margin-right:0px">Will Anorexia Damage your Brain?</h5>

<h5>&nbsp;</h5>

Anorexia is a mental health condition characterized by compulsive food restriction. Many anorexics reportedly have cognitive problems as a result of their restricted diet. In severe cases, it does lead to brain damage. 
&nbsp;

<h5 style="margin-left:0px; margin-right:0px">Is Anorexia Nervosa an Inherited Disorder?</h5>

<h5>&nbsp;</h5>

Although it&rsquo;s considered a psychological issue, the eating disorder frequently runs in families, implying that it has a genetic component. Researchers have discovered 2 genes that help determine the risk of having the disease<a href="#accordion">[8]</a>. Furthermore, studies have also shown that if your parents, siblings, or even your child is anorexic, then the risk of you having the disorder is also high - at least, 10 times higher than those who have no family connection whatsoever to the eating disorder<a href="#accordion">[9]</a>. 
&nbsp;

<h5 style="margin-left:0px; margin-right:0px">What is the Normal age of Onset?</h5>

<h5>&nbsp;</h5>

Anorexia nervosa has recently been observed in children as young as 6. However, the normal age of onset is 14-21<a href="#accordion">[10]</a>. Most girls are likely to develop anorexia nervosa when they are around the age of 15<a href="#accordion">[1]</a>. These are critical developmental years; therefore, adolescent anorexia nervosa treatment is necessary in this case. If your anorexic kid is an adolescent, it is usually best to look for a treatment tailored to this age group.&nbsp; 
&nbsp;

Anorexia can affect anyone, but it is much more common in females and girls. It usually occurs in teenage or early adulthood. 
&nbsp;

<h5>When should you Worry about Anorexia? 
&nbsp;</h5>

You should be worried if:

<ul>
	<li>You are constantly preoccupied with dieting, food, calories, and weight</li>
	<li>You make a lot of complaints about being &quot;fat&quot;&nbsp;</li>
	<li>You refuse to consume entire food groups, such as carbohydrates 
	&nbsp;</li>
</ul>

<h5>Which Doctor should you see for Anorexia Nervosa? 
&nbsp;</h5>

In addition to an eating disorder therapist, it is necessary to seek the advice of a psychiatrist. 
&nbsp;

<h5>What Effects does Anorexia have on your Personality?</h5>

&nbsp;

Have you felt an increased level of harm avoidance of late? That is a personality trait characterized by worry, negative thinking, doubt, and shyness. And you&rsquo;ll be experiencing it if you suffer from anorexia. 
&nbsp;

<h5>How&rsquo;s Amenorrhea Linked to Anorexia Nervosa?&nbsp; 
&nbsp;</h5>

If you are restricting your caloric intake through excessive diet or excessive exercise, your body won&rsquo;t be able to obtain the nutrition it needs to function; your hormone levels will drop and your periods will stop. This absence of periods is known as amenorrhea and it will affect you once you lose a certain amount of weight. 
&nbsp;

<h5>Can Anorexic Women Recover and Become Pregnant? 
&nbsp;</h5>

A complete recovery from anorexia means you will have a better shot at pregnancy. This is because as an anorexic woman, you&rsquo;ll neither menstruate nor ovulate<a href="#accordion">[11]</a>. As a result, it&rsquo;s more difficult to become pregnant at that stage. 
&nbsp;

<h5>Can Anorexia Harm Your Baby during Pregnancy? 
&nbsp;</h5>

If you do become pregnant while you&rsquo;re still anorexic, both you and your baby will suffer. It&rsquo;s highly probable that you have a premature delivery and your baby has a low birth weight. Moreover, it&rsquo;s a complicated pregnancy because anorexia can lead to a miscarriage or it can require an emergency Caesarean section; as an anorexic mom-to-be, you will also be more vulnerable to postpartum depression<a href="#accordion">[11]</a>. 
&nbsp;

<h5>What Effects will Anorexia have on a Male Body? 
&nbsp;</h5>

Anorexia causes a decrease in the male hormone testosterone and vitamin D. Testosterone contributes to the strength of muscles and bones. Low testosterone is directly linked to loss of bone mineral density and anorexic males experience it more than female anorexic patients<a href="#accordion">[7]</a>. 
&nbsp;

<h5>Does Anorexia Nervosa Trigger Hair Loss? 
&nbsp;</h5>

Hair loss is frequently linked to eating disorders like anorexia nervosa. This is because of the eating-related behaviors practiced by individuals with these conditions, such as starvation, self-induced vomiting, decreased food intake, and over-exercising, that cease nutrient intake and/or cause trauma or shock to trigger hair loss. 
&nbsp;

<h5>Does Anorexia Nervosa cause Seizures?&nbsp; 
&nbsp;</h5>

Seizures do not occur in every case of anorexia, but they are serious side effects that you should not ignore. Even if you do not have epilepsy or another epileptic condition, you may experience seizures due to anorexia.&nbsp; 
&nbsp;

<h5>Is Anorexia a Permanent Disorder? 
&nbsp;</h5>

You can reverse many temporary effects of anorexia if you and your doctor are able to diagnose and start on its treatment early. However, if it&rsquo;s left untreated for an extended period, anorexia can lead to a variety of long-term health issues, some of which are irreversible. 
&nbsp;

<h5>Can you overcome Anorexia Nervosa? 
&nbsp;</h5>

Although anorexia nervosa is a serious illness that can cause various health issues or even death when left untreated, recovery is possible with the assistance of eating disorder treatment specialists. This is why it&rsquo;s critical to educate yourself and begin your recovery process as soon as possible. 
&nbsp;

<h5>Do You need Hospitalization? 
&nbsp;</h5>

As an anorexic, you can experience severe, life-threatening weight loss. If your doctor believes that your life is in danger and they have no other choice, they may forcibly hospitalize you for better treatment. 
&nbsp;

<h5>Is Medication Beneficial for You?&nbsp; 
&nbsp;</h5>

No medications are approved for anorexia because none of them are effective.&nbsp;

&nbsp;

However, antidepressants and other psychiatric medications can help you deal with different mental health disorders, for example, depression or anxiety<a href="#accordion">[12]</a>. 
&nbsp;

<h5>What&rsquo;s the Prognosis of Anorexia Nervosa? 
&nbsp;</h5>

According to research, the standardized mortality ratio (SMR) for females is 15.9 and for males it&rsquo;s 22.4, with older age being a significant predictor of mortality. The mean age at death of an anorexic person is 41.3 years<a href="#accordion">[13]</a>. 
&nbsp;

<h5>How Often does Anorexia Lead to Death? 
&nbsp;</h5>

Anorexia can be dangerous to your health to the extent of causing death. Reports vary greatly, but generally the mortality rate ranges from 5-20%. Recent meta-analyses revealed a rate of 5.9%<a href="#accordion">[3]</a>. 
&nbsp;

<h5>How Long does it Take to Recover from Anorexia Nervosa?&nbsp; 
&nbsp;</h5>

No two people will be affected by anorexia the exact same way. Therefore, no two anorexia treatments will be the same. However, reportedly it takes a young anorexic patient anywhere between 6 months and 2 years to achieve complete healing<a href="#accordion">[14]</a>. 
&nbsp;

<h5>What is a Reasonable Goal for a Patient Suffering from Anorexia Nervosa? 
&nbsp;</h5>

The primary goal of your treatment should be to regain a healthy weight. You will not be able to get better from anorexia unless you return to a healthy weight and learn to consume appropriate nutrition.&nbsp; 
&nbsp;

The Netflix film &quot;To the Bone&quot; (2017) is a semi-autobiographical story about a 20-year-old girl struggling with anorexia nervosa and her recovery. It&rsquo;s a good representation of the various behaviors that may be displayed by someone suffering from an eating disorder.&nbsp;

&nbsp;

If you or someone you know is suffering from anorexia, don&rsquo;t sit there assuming that they&rsquo;re aware of their condition and will know when to ask for help. Anorexics often underestimate the severity of their illness and are hesitant to seek treatment. Early involvement schemes, such as education and screening, are critical to prevent persistent malnutrition, long-term health problems, and death.&nbsp; 
&nbsp;

<ul><li>Low body weight, a fear of gaining weight, and a distorted body image can all be symptoms of the potentially fatal eating illness anorexia.</li><li>Although it can afflict people of many ages, genders, races, and body types, anorexia is most frequently found in young women.</li><li>Anorexia can be treated successfully. Early assistance can aid in rehabilitation.</li></ul>

[1] van Eeden AE, van Hoeken D, Hoek HW. Incidence, prevalence and mortality of anorexia nervosa and bulimia nervosa. Curr Opin Psychiatry. 2021;34(6):515.

[2] Silén Y, Sipilä PN, Raevuori A, Mustelin L, Marttunen M, Kaprio J, et al. DSM-5 eating disorders among adolescents and young adults in Finland: A public health concern. Int J Eat Disord. 2020;53(5):790–801.

[3] Neumärker KJ. Mortality and sudden death in anorexia nervosa. Int J Eat Disord. 1997 Apr;21(3):205–12.

[4] Wu H, Van Dyck-Lippens PJ, Santegoeds R, van Kuyck K, Gabriëls L, Lin G, et al. Deep-brain stimulation for anorexia nervosa. World Neurosurg. 2013;80(3–4):S29--e1.

[5] Till C. The quantification of gender: Anorexia nervosa and femininity. Heal Sociol Rev. 2011;20(4):437–49.

[6] Anorexia nervosa:symptoms, causes, diagnosis, treatment. WebMD.

[7] Mehler PS, Brown C. Anorexia nervosa - medical complications. Journal of eating disorders.

[8] How eating disorders are inherited. Science.

[9] Holland K. Is anorexia genetic? Healthline.

[10] GAfor. A beginner's guide to understanding anorexia nervosa. Resources To Recover.

[11] Anorexia nervosa. Anorexia nervosa | Office on Women's Health.

[12] Anorexia nervosa. Mayo Clinic.

[13] Yager J, Gaudiani JL, Treem J. Eating disorders and palliative care specialists require definitional consensus and clinical guidance regarding terminal anorexia nervosa: Addressing concerns and moving forward. Journal of Eating Disorders. 2022;10(1). doi:10.1186/s40337-022-00659-x

[14] Lauren Muhlheim PD. Why full anorexia recovery is crucial for Brain Health. Verywell Mind.

Neelam Asad

Body weight exercises mean using your own body weight as resistance to train your muscles. If you’re someone who has never worked out a day in their life, doing bodyweight exercises is the perfect place to start. It’s great for building strength, endurance, balance, coordination and a nice lean muscular body. They are super convenient, can be done anywhere, costs no money and requires no equipment. There are also lower chances of injury that you might get with lifting weights that are too heavy. Another great thing about this mode of exercise is that you can easily mix and match or modify them according to your liking. You don’t have to get perfect at it from the get go and can start any of these bodyweight exercises at the beginner level. Once you perfect your technique, range of motion and your form you can move on to either the normal or tougher variations of these. Some of the easiest and most useful body weight exercises you can do anywhere and anytime are listed below. Most of these can be done in 3 sets with 12 – 15 repetitions.&nbsp;

Planks

&nbsp;This is one of those perfect exercises that challenge multiple muscle groups at once and are super easy to do. They can train muscles in you upper back, shoulders, arms, abs, oblique’s, glutes and quads while helping you work on your stability. They are also great for improving posture and provide your spine that much needed stability by strengthening core muscles, this means no more back pain!&nbsp;The correct way to do a plank is to make sure you are balancing yourself on your toes and elbows, if your are doing arm planks then you are supposed to balance yourself on your palms (start off in a pushup position) while keeping your core tight and your back straight. You can do elbow planks as a beginner or put your knees on the ground to make it easier. If you want to increase difficulty you can do either an active plank which requires you to flex and extend your abdomen or a marching plank where you balance yourself on alternate feet and arms. And no you don’t have to be able to hold a 1 minute plank in your first attempt. You can start off with as little as 20 seconds and build your capacity from there.&nbsp;

Side Planks

This is great for your obliques which usually get ignored amongst all the ab exercises. It also engages your glutes and shoulder muscles and is an overall effective body weight exercise. All the same rules as the plank apply, you can start with a 20 second side plank and you can start at beginner level.&nbsp;The correct way to do this is by putting one elbow on the floor and facing the front of your body entirely to one side while balancing yourself on your feet. You can drop down one knee to make it easier. If you are pro you can do an active side plank by adding a hip dip to make it tougher and challenge more of your muscles.&nbsp;

Mountain Climbers

&nbsp;Another exercise that engages and works multiple parts of the body including your core, abs, obliques, arms, back and shoulders. These can be done in sets of 3 with however many reps you&rsquo;re comfortable with (start with 10/15 and build up to 30). Since this is an active exercise that you can either slow down or speed up, it does give you similar benefit as <a href="https://merisehat.pk/article/why-is-both-cardio-and-strength-training-important-for-a-total-body-workout">doing cardio</a> by getting your <a href="https://merisehat.pk/page/sehat-scan/">heart rate</a> up and making you sweat.&nbsp;

In order to perform mountain climbers you start off in a push up stance, make sure your back is straight and nothing is sticking up, pick your feet and bring your knees to your chest. You can also bring alternate knees to your chest to engage obliques.&nbsp;&nbsp; 
&nbsp;

Squats

&nbsp;The most dreaded yet the most beneficial of exercises perhaps, squats work your lower back, glutes, quadriceps, hamstrings and calves. They also help you burn calories and are great for your joints Although there are a ton of variations of squats but here we are going to discuss the basic squat technique. You start off with your feet a little more than your shoulders’ width apart, you can extend your arms in the front, palms facing the ground and lower down slowly making sure you put all your weight on your heels. Depending upon your flexibility, balance and coordination you can go down as much as possible but note that the deeper your squat the better it works. Now after holding this position for 5 seconds or more, slowly come back up to your original standing stance. You can hold onto something in front of you for example a kitchen counter top in order to make it easier to get back up. Or, to make it tougher, you can stop coming back up entirely to a standing pose before going back into a squat.

Lunges

The first noteworthy thing about lunges is that Jennifer Lopez prescribes them to get a body like hers. The second noteworthy thing is that they work your abs, back, quadriceps, glutes, calves and hamstrings while also helping you lose weight and build up more coordination and balance. These can be forward lunges, reverse lunges, side lunges or one of the countless other variations.&nbsp;Let’s see how to do a basic stationary lunge: you stand in the same wide stance with your feet parallel to each other as you do at the beginning of a squat, hold your arms either in front of you or put them on your hips, lift up one leg and put it in front of you as far as you can go, bend your knee at a 90 degree angle and slowly lower yourself while keeping your upper body straight. As a beginner this is the easiest body weight exercise you can start off with. To make it tougher put one leg up onto something behind you before going into a lunge.&nbsp;

Pushups

The classic pushup works your chest muscles (pectorals etc.), shoulders, arms (triceps, deltoids), glutes, quads and abs. It’s also great for your back and joints. It has quite a few variations too and can be simplified for those who are just starting off.&nbsp;&nbsp; In order to do a pushup you first need to get on all fours and position your arms just a little wider than your shoulders, make sure you keep your elbows lax because this is where the movement will be, keep your back straight and core tight and slowly lower your chest to the ground as far as you can go. Your elbows should end up at a 90 degree bend. Beginners can start with wall pushups as it still engages your core and works your glutes, abs and quads or you can drop down to your knees and perform the rest of the pushup as it is. If you have been working out for a while and consider yourself a pro, you can make it harder by doing a lifted pushup which requires you to keep your feet up on an elevated surface. This helps you put more weight on your hands.&nbsp;&nbsp;